Monday, October 21, 2013
I eat tuna almost every week. Lots of protein. Low fat. Very convenient. Lasts in the can for years. Albacore has more mercury and heavy metals than the chunk light, so I savor the albacore as a special treat. Yum. Don't even have to have mayo any more. Just plain. Or with stoplight (green/yellow/red) bell peppers - grilled or roasted if I have time. Sometimes I mix in some white beans for a really satisfying meal. Chopped radishes or celery or onion or cucumber or combo can be good in it. Sometimes on a bed of baby spinach or lettuces. Occasionally a hard boiled egg or a touch of dill relish or maybe a bit of sweet relish for a change.
I've tried lots of eating plans and different diets over the years, but I haven't tried the paleo approach. I was reading some blogs recently and was shocked to read that canned tuna doesn't qualify for paleo because it has soy in it. I ran to my food cabinet. The ingredients on the can state, "white tuna, water, vegetable broth, salt." Looks good. But then I'd never noticed it says, "Contains: tuna, soy." I searched the web for an explanation. I read that the soy is in the broth. Well, now, what is it doing there? I feel tricked again by the food companies.
Sunday, October 20, 2013
I found out something today that really surprises me. I had always thought that marathon runners are the picture of health. I run with a woman, not every week but from time to time, who has been a runner for more than 40 years. She is very pleasant, encouraging, fun to run with, and just a couple months younger than I am. Last year she even won an age group medal in a half marathon. She not only runs half marathons, but she runs full marathons, 26.2 miles, several times a year.
Today I found out that she is dealing with a serious chronic intestinal issue that has even caused her to be hospitalized quite a few times. I was totally surprised, but even more impressed with her determination and athletic accomplishments. She made it very clear that she considers running part of her treatment. She is an inspiration for sure!!
Friday, October 18, 2013
Yesterday I did a five mile TM run at my half marathon target pace for 2:30 finish, using a run:walk ratio of 3:1. It was a comfortable run and I felt like I could go on and on. I didn't use any incline, though, and to be prepared for the inaugural Lakeland Half Marathon I probably should use some incline segments. I'm a little cautious, though, as that old nagging left glute injury is still not 100% healed. It is not painful, but I can still feel it just a little. I may end up running more on the flat areas and just walking the hills. I heard Jeff Galloway say that could work if you don't train for hills.
Yesterday was not my best eating day. I proved to myself once again that I eat better if I pre-plan my meals. Tried to wing it yesterday and ended up hungry. My post-run snack was just a banana. Probably needed the cheese stick or some protein source as well. I ate a 100 calorie sugary treat later, too, which may have triggered me a bit. I was out of calories after supper and felt deprived. Gave in a little. But to give myself credit, I didn't let it get way out of control and it would have been easy to let it go there.
This morning, I swear "I forgot" to weigh. I did not consciously refuse to weigh, but remembered after breakfast that I hadn't weighed. Bet if I'd had a good eating day I would not have forgotten. Oh, well. I'm still aiming for a rolling average of 126.0 and even if I'm not perfect, I believe I can do it!!!
Thursday, October 17, 2013
As I wrote yesterday, about 3 weeks ago I synched my nutrition and fitness tracker so that my exercise affects my calorie range on a daily basis. After I did that, I found the tracker was giving me too many calories. So I went back in and changed from "light active" to "sedentary" for my activity level (from Start, click on Account Preferences, and in the first screen choose "activity level"). Even though I stand and play a lot with my grandkids and do a lot of housework each day, the tracker was just giving me too many calories. I felt pretty certain I would gain on the level given, because I know I maintain around 130 pounds pretty well at the 1500-1800 calorie range when I am averaging 350 calories burned (during workout) per day.
Also, the tracker gives too many calories for working out on the elliptical trainer which I did yesterday for 45 minutes. Really it needs to be like running and walking where there are many intensity levels available. I use elliptical as an easy workout between runs, so I'm getting about 140 - 160 steps per minute and usually use no incline nor resistance. So I may start manually adding that activity instead of relying on the standard SP number now that it impacts my calorie range.
Weight stabilization: I weighed 126.8 this morning, which is fine by me as long as I have a 125.2 weigh in to balance out my average at or around 126.0.
Wednesday, October 16, 2013
Twenty days ago I reset my SP nutrition tracker to respond to my tracked fitness on a daily basis. Prior to that, from September 2009 until September of 2013, the weekly anticipated fitness activities for the week were used to calculate my calorie range on the SP nutrition tracker. There were 2 reasons I wanted to make the change. One, on my long run days I was hungry if I stuck to my calorie range and felt guilty if I didn't. Two, I had used the Weight Watcher tracking system where APs (activity points) are earned on a daily basis and I thought it was helpful both to manage hunger and to encourage activity especially on my non-run days.
So what do I think of this new option?
I'm not sorry I changed, but it is not as easy and seamless as I have come to expect on SparkPeople. Last Saturday after my 13+ mile run when I burned around 900 calories, I found that my calorie range was increased, but my carbohydrate, fat, and protein were not increased. So I ran out of carbs, fat, and protein before getting to my calorie range. So it can't work as displayed. We know that fat and protein are 4 calories per gram and fat is 9 calories per gram.
So I wrote the SparkCoach and asked what to do. The response verified what I had found, "When you sync your trackers, only the calories get adjusted, not the nutrient grams and ratios, so you'll need to increase those on your own. If you're doing a lot of running and training for big events like you describe, I'd recommend making sure you get a good portion (50-60%) of your added calories from carbs, which are your body's preferred source of energy for endurance exercise." In other words you cannot rely on the nutrition tracker alone, but have to do some of your own calculations.
Oh, well. I love SP, but it isn't perfect. I wonder if I got a Spark Activity Tracker if it would sync better.
Edit: For those following the weight stabilization efforts, 125.4 today.
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