Learning to eat …

February 12, 2009

Quick Food Diary Stats: Thursday 2.12.09

Filed under: Food/Fitness Journal, weight loss — Tags: , , — tamiofbrooksgroth @ 11:19 pm

What I ate Today:

  • Millet Square (cooked millet (like oatmeal) and then backed into squares … my favorite recipe yet from my McDougal diet days … and the kids love it too!) with strawberry preservers on it
  • Green Smoothie: 2 bananas, handfuls of spinach, frozen banana, celery
  • coconut oil/garlic/lemon juice broth (teaspoon of coconut oil)
  • Big ole salad: 2 handfuls spinach, 1 zucchini (? not quite cup diced), 1 cucumber (about cup), few carrots, 1/2 orange bell pepper, few slices of onion, 1/2 avocado and lime juice w/ bit sea salt and aprox 2 T. sunflower seeds
  • Green Smoothie: 1 grapefruit with 1/2 bunch parsely (yum!)
  • one gluten free bread stick dipped in tomato sauce
  • Soup: cup raw cauliflower, one yellow bell pepper, 3 cups sesame seed milk (cup seeds blended w/ 3 to 5 cups water depending on preference), bit hot pepper, 3 cloves garlic, bit sea salt, bit dulse  — ate one bowl serving of this and there is another large serving left over
  • Green juice of — one large cucumber, 3 stalks celery, 2 kale leaves and bunch of kale and chard stalks, and lime juice — drank half of this and rest is in fridge for tomorrow … it’s OK but was thinking fennel would be good in it.

Nutritional breakdown according to nutridiary.com:

  • 57% carbs, 32% fat, 11% protein
  • 1340 total calories (and I am SO not hungry nor was I at any point … almost felt like I was over eating!), but a whopping 427 of those from fat — healthy fats though (seeds, coconut oil, avocado, and some naturally in the veggies — it’s amazing to see that actually when analyzing them — I never thought celery had any fat at all, but it does!) That is an estimate on calories though because I’m not measuring every food exact and some things aren’t in the database exactly.
  • WAY exceeded all my nutrient needs that it tracks — including way over 100% on calcium and iron! And of course I’m practically mega dosing on vitamin A and C

Fitness:

  • 25 minutes on the cross trainer at the gym along w/ 15 minutes on the rebounder this morning … and as soon as I publish this I’ll stretch some … but I need a full hour stretching work out yet this week!

Notes:

It has been interesting to track the foods, but if I keep it up I’ll have to give in and buy the pro version (or track another place?) as entering the info in two places is time consuming! I’m glad I’m doing it for awhile to get an idea about the different foods and how I feel, but I’ve very uncertain about how useful it will be for me long term to focus this much on the numbers so to speak.

I felt really heavy after eating lunch again today, and the fat content really shouldn’t have been “too high” so I wonder if it was just too much food bulk-wise, of if I didn’t eat it slowly enough and really chew … or something else entirely. Otehrwise, I felt really well today. Even though if you were paying attention you noticed two cooked items on the list — see I’m not a purist … as long as I’m getting my nutrition (12+ fruits/veggies a day!) and not eating foods that make me ill! 🙂

I felt pretty good on my cross-trainer today, but wondered if I would have felt better without eating the breadstick right before going to work out (they were fresh out of the oven, and I decided to not be so uptight about my food, and try one — only regretting it when I learned they had milk/cheese in them which is a trigger food for me).

I can’t make up my mind about the cauliflower soup with the sesame seed milk base — the sesame taste (think tahinni) keeps coming back into my mouth this evening. And I feel pretty “heavy” even though it was a small meal. I might freeze the rest of the seed milk to use sparingly in other soups, dips or smoothies…or at least some of it.

Tomorrow is supposed to be a lower fat day, but we might go out for lunch for valentines day so we’ll see how that works out. My theory though is that I’ll run better Sat. morning if I keep he fat low Friday. Stay tuned …

February 11, 2009

Quick Food Diary Stats: Tuesday 2.11.09 and Wednesday 2.14.09

Filed under: Food/Fitness Journal — Tags: , , , , — tamiofbrooksgroth @ 11:28 pm

Tuesday

What I ate:

  • Smoothie: juice of two small oranges, one whole orange, 1/2 bulb and stalk fennel, lots of chard! (yum!)
  • Raw juice made from: large bunch kale, juice of one lemon, 2 asian pears (YUM) (also no way to accurately put this in nutridiary so I tried but I know it’s not exactly accurate)
  • Entire avocado w/ bit of sea salt
  • pomello (entered as grapefruit in nutridiary)
  • 2 oranges
  • ugli fruit (entered in nutridiary as grapefruit)
  • soup made from a teaspoon of garlic infused coconut oil, and LOTS of sweet onions (too many). This tasted really good and satisfied the hunger craving I was having and I stayed full a LONG time … but too full feeling later when running 😦 this was even though it was less coconut oil than the previous day.
  • cucumber, lime, romaine green juice

Nutritional analysis for the day (nutridiary):

  • 73% carbs, 7% protein, 20% fat
  • 1416 calories
  • short on my goal for protein of 10% as well as slightly short on my iron goal, but everything else was exceeded as far as what it tracks for

Fitness was a 2.5 mile hard run — hard as in I kept wanting to stop — until I was done and then I felt great! I wonder if it was eating the coconut oil within 2 hours of the run that made it harder? Hmmm… will have to experiement on that one.

Wednesday

What I ate:

  • Smoothie: 4 Bananas, 2 cups spinach, 4 celery stalks
  • Cup raw carrots
  • 2 small zucchini, 400g mixed lettuce and spinach greens, bit raw onion all w/ a creamy dressing of blended cashews, nutritional yeast and mustard seeds , and some sunflower seeds on top
  • 1 tomato, 1 orange, 1/2 cucumber, 2 stalks celery smoothie (was supposed to be dressing but when I used the  nut sauce instead, I sipped on the dressing just as I would a green smoothie)
  • orange
  • supper salad: orange pepper, 1/2 large cucumber, handful greens, half avocado, juice of one lime and bit sea salt
  • 1/2 orange
  • Also few bottles of water throughout the day

I did only about 5 minutes of rebounding so I didn’t log it; for running I did 25 minutes of speed work — up to 6mph for 2 minutes at a time 3 x and 5.5 a couple of other times while alternating slow jub and fast walk at other times. 🙂

Nutritional analysis as done by nutridiary:

  • For the day: 54% Carbs, 11% protein, and 35% fat (nuts, seeds, and avocado — no OIL today)
  • 1432 total calories
  • 54% of my calories were consumed at lunch (and I could tell — I felt HEAVY afterward – don’t know if it was plain overeating or too much fat/nuts)
  • all of the nutrients it tracks (sadly not all I would like to track) showed me exceeding daily limits, including Iron and calcium.

I felt great all day except for the heavy feeling after lunch. I think it helped that I at lunch a bit earlier than the day before and may have been part of why running was easier today (no oil/fat late in afternoon). Otherwise my eyes were itchy in the evnening and I had to blow my nose a few times (including while eating supper) but that’s it. I do wonder soemtimes if I need to cut back on peppers / night shade plants and if they could be bothering me some. I have been eating A LOT of colored peppers so after the ones I have are gone, I’m going to try to cut back for awhile. It can be challennging to keep things simple and easy and yet rotate my food choices.

February 10, 2009

Food Journal: Monday February 9th

Filed under: FOOD!, Food/Fitness Journal, Today I ... — Tags: , , , — tamiofbrooksgroth @ 12:52 am

OK, this will be quicker than usual because I’m up WAY later than I would like to be, and I just spent over an hour (!) entering my meals into Nutridiary (!), but to be fair it was setting up the account that took some time too. Now if I could just port that info from there to here — or at least give you all a link to see it! Until I figure that out, I’ll just let you know what info I find out there.

Breakfast today was a green smoothie of 1/2 a cantaloupe, a cup of blueberries, and 4 large chard leaves.

Lunch today was 2 large mushrooms w/ avocado (an entire one) spread on top and some sweet onion.

2nd lunch / snack: blood orange, ugli fruit, naval orange

afternoon snack: Quick soup (I’ll write this up later) of 1 T. garlic infused coconut oil, and some chopped sweet onion in hot water.

Supper was a LARGE salad (4 oz of mixed baby greens and spinach), red pepper, grape tomatoes, mixed sprouts (and they didn’t have this in the nutridiary database!), sun-dried tomatoes, 1 T. olive oil, sprinkles of balsamic vinegar (need to stop having so much of that!),  and a few pea pods (also not in that database).

Dessert was “banana ice cream” — 2 bananas and 1/2 cup walnuts (was going to leave out nuts this time as just the bananas were SO good … but daughter wanted nuts and then she didn’t even eat hers!)

So the stats on today — a day of eating w/out a whole lot of thought was:

  • calories: 1551
  • calories from fat: 747 (avocado, coconut oil, olive oil, walnuts were primary source)
  • total fat — 91 grams
  • saturated fat 21 grams (coconut oil — labled as saturated but still very healthy fat and I eat it on purpose)
  • sodium — 677 mg
  • carbs — 189 g
  • dietary fiber 43 g
  • sugars 117 g (all fruit sugars)
  • protein 30 g

Calorie distribution was 48% Fat:  7% Protein: 45%  Carbs: (note these were all complex carbs)

I would say that is slightly higher fat than I usually eat due to having both nuts and the olive oil (I do try, but don’t always succeed in having coconut oil). I *think* (remember this is all evolving as I listen to my body and continue to research and experiment what raw foods I perform best on) that I would like to be closer to 30% or less fat, 10% protein, and the rest carbs (complex carbs in fruits, veggies, and greens). It will be interesting to see what plays out as I continue to track this. I think it will be a useful tool so I can look back and see what looked best. I’ll share reports when I have a chance, and hopefully this will satisify those that have been asking me for caloric breakdowns. I had a good guess that I eat close to 1500 calories a day, and I guess I do … or at least today. 🙂

I will be writing more soon about various goals I mine, but one immediate one brought to light by this food analysis is that I want to try to eat my fats earlier in the day, and I think I’ll save olive oil (even high quality cold pressed) for more rare occasions than a fast supper — so it’s time to really start getting familiar with blending fruits and veggies to make dressings (already love cucumber, celery and chive … didn’t have any cucumber tonight). Also, if I keep my total fat low enough, I think cutting my internal coconut oil to 1-2 tsp instead of tablespoons shoudl be sufficient for health (will continue to experiement though). I think from a training standpoint, I’m going to try to make the 2 days before my longest run each week to be even lower fat days and see what difference that makes in my performance — so no avocados on Friday!

On the fitness front — today was my rest day after two great runs in a row over the weekend … tomorrow it will be back to the gym! I meant to do my Praise moves DVD today though, but didnt’ get to it — must do it tomorrow so likely won’t be posting tomorrow. I did of course do my 20 minutes on the rebounder this morning … entered that into the nutridiary as 20 minutes of general arobics because I didnt see anything for rebounding.

Felt great all day … too much energy tonight — must get decent sleep tonight!

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