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:
-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.