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    VALKYRIA-   37,303
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Day 12 - In which I outline my nutrition plan


Wednesday, February 20, 2013

I ran again today and it was glorious ~ My new running shoes made things much easier on my feet and hips (Asics Gel Pulse 4)... I feel so good and pain-free! I'm so happy I finally found a pair with good support all over, but not too much arch support. I'm not flat footed -- I have a neutral gait, but I just hate having too much arch support. I am proud of myself for sticking to my 3-a week walk/run plan... I will keep it up, along with light cardio on the in-between days for active recovery.

I tried Bob Harper's weight-loss yoga video the other day... and wow! I really enjoyed it, and it was a great semi-strength training experience. I think I will probably make it a part of my weekly routine for a while.

Oh! Before I forget...Dairy Experiment conclusion: I am lactose-intolerant for sure... and I can't seem to stomach whey powder anymore, but I can still tolerate cheese and greek yogurt just fine. I'm relieved that I can still eat cheese ;).

I've been focusing lately on getting more whole grains into my diet, anywhere from 4-6 servings per day. The more I eat, the less hungry I feel, as I'm sure they are keeping my blood sugar from spiking or dipping sharply through the day. Being gluten-free makes it more difficult, but not impossible.. I've been eating oatmeal or steel-cut oats for breakfast, millet/chia brown rice bread for lunch, and wild/brown rice, millet, corn tortillas, or quinoa for dinners. I also picked up some buckwheat at Whole Foods yesterday which I am eager to try (love soba noodles, so I'm sure I'll enjoy it).

I'm also trying to eat more legumes. I'm really trying to focus on incorporating 2-3 servings per day into my diet (chilis, curries, dal, hummus with veggies, refried bean dip, bean tacos/enchiladas, red beans & rice, and also just adding beans to other dishes to make them stretch further--like pot roasts, soups and salads, i've even made lasagna with pureed white beans instead of ricotta). My favorites are: kidneys, brown lentils, chickpeas, cannelinis, great northern beans, black soy beans, small red beans, and black beans.

So yeah... to sum it up, my current diet approach looks like this:
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-Stay in cal range
-4 small meals and 1-2 snacks per day (one meal is usually a smoothie)
-High-quality, lean protein at every meal (wild-caught fish, grass-fed beef, organic poultry and eggs, cheese/yogurt, legumes, tempeh, quinoa, hemp and egg protein powders).
-Whole grains at every meal (oats, millet, brown rice, corn, buckwheat, quinoa).
-Cheese/greek yogurt/soy milk/hemp milk, or other calcium-rich foods 2-3 times per day.
-Legumes 1-3 times per day.
-Tons of organic fruits and veggies of all colors (green leafy vegetables every day)
-Tons of good fats (salmon, olive oil, avocados, anchovies, tuna, walnuts, flaxseeds, coconut, etc).
-Tons of anti-oxidant and anti-inflammatory herbs and spices.
-Nuts 4-7 times per week
-Lots of potassium and magnesium, weaning myself down to lower sodium levels.
-Weaning myself down off of most sweets (I will let myself have vanilla soy milk, juice, honey, or dark chocolate in moderation).
-Plenty of water (20-30 cups, depending on activity level and diet)
-Something fermented every day (yogurt, kimchi, kombucha, etc.)
-Wine in moderation (3 oz or less per day).
-One cheat meal per week

It's going well... I feel completely satisfied and proud of the tasty/healthy meals I make each dy.
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Member Comments About This Blog Post:
KENSHO 2/27/2013 4:17PM

    That Bob dvd is my favorite!!!

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KIPPER15 2/23/2013 8:24PM

    This sounds like a great plan. You are doing so well.!! emoticon

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HARMONYAGAIN 2/23/2013 12:59PM

    I am inspired by your focus
Keep up the great work!




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KIKKI-G 2/22/2013 1:28PM

    Sound like an awesome plan!
I like the idea of white beans over ricotta & will have to try it...I have been subbing cauliflower instead of potatoes as it has a lower GI and it seems to be doing the trick...
I'm also pretty sure my boyfriend is lactose & gluten intolerant so we've been experimenting alot with different combos of food so your suggestions definitely inspire and I benefit from it too as I find alot of carbs make me feel bloated.
Another suggestion for "pasta" that my co worker introduced me to is Shiritaki(sp?) or yam noodles, they kind of look like a thick glass noodle. you can get them at the Asian grocery stores and are really low cal and very versatile...kind of creeps me out that they come in a bag of liquid but yeah.... and i love spaghetti squash too!! Mmm you seem to be on the right track girl! keep it up!

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MIDNIGHTER1 2/21/2013 7:21PM

    Excellent job young lady.Your nutrition plan is sound and you are managing to stick to working out. That is fantastic.

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EMMYLOU010409 2/21/2013 3:45PM

    Again, I am blown away and love your dedication and attention to your body! You are so committed to this, and always looking all angles to find what fits you best. YES! Keep up the great work!

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BOOKWORM27S 2/21/2013 12:35PM

    I'm the same way, Greek yogurt and cottage cheese don't bother me. But anything with whey powder in it blows my tummy up big time!

I outlined a menu for myself the other day and posted it on my blog. I find if I stick to those gluten-free meals that contain my non-reactive foods.... then my weight stays pretty stable and I have less gastro-intestinal distress.

Comment edited on: 2/21/2013 12:35:51 PM

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MJREIMERS 2/21/2013 11:20AM

    You are focused and ready for anything! I find planning really helps the mental part of this journey. Good for you!! Keep it up! emoticon

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NYMORNINGGLORY 2/21/2013 8:20AM

    Great plan and so great that you're sticking to it and figuring out what your body can and cannot tolerate. Congrats!

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CORNERKICK 2/21/2013 12:20AM

  Way to go

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PROUD-GRANDMA 2/21/2013 12:00AM

    emoticon emoticon

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HOTPINKCAMARO49 2/20/2013 11:44PM

  You are doing great!

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HOTPINKCAMARO49 2/20/2013 11:43PM

  emoticon emoticon emoticon emoticon

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