Going Long – Healthy Lifesyle Part II

27 01 2011

I’m amazed how much improved my eating habits are from a year ago when I wrote, “Going Long – Healthy Lifestyle.” At the time I was surprised by some of the comments I got here and on Slowtwitch.com saying my “new and improved” diet wasn’t all that healthy. I decided that maybe nutrition is too personal to write about in this blog since everyone has their own ideas of healthy eating. People that are laid back about nutrition think that the healthy eaters worry too much about what they put in their bodies, and the folks at the other end of the spectrum can’t believe the “junk” other people eat.

I have come to think of nutrition as a journey for me and my wife. We read, listen to podcasts, read some more, and then make a change in our eating habits. Then we read some more and get inspired to improve again.

Specifically, I’ve cut out the “fruit snacks” as a snack. I’m not quite ready to give up on a sweet drink with meals, so I’ve replaced Snapple which seems to me to be a glorified soft drink, with Tradewinds Raspberry Tea which is real “kettle brewed” tea. I’ve quit drinking V8 vegetable drink and increased my intake of real, organic vegetables.  I still do the peanut butter and jelly wraps and this serves as my dessert many nights after dinner and before bed. I still think the stats are pretty good, but I know high sugar is a problem I need to address one of these days.

I’ve replaced Kellogg’s Frosted Mini-Wheat with Kashi Cinnamon Harvest. It’s slightly less sweet and looks to have a bit better stats. Actually, I eat very little of it – Just a handful now and then as a snack.

For breakfast, my wife researched and implemented a green smoothie which we enjoy every morning. She has just the smoothie, but I’ve still been doing my two pieces of toast and jelly and milk in addition to the smoothie. I think starting tomorrow; I’m going to do just the smoothie. Some of the components have to be ordered online, so it’s not a simple thing to throw together, but it does pack a nutritional punch.

1 1/2 c water
1 leaf romaine lettuce
1 leaf kale
1 large handful spinach
1 banana
1/2 apple
1 spear pineapple (frozen)
1/4 c blueberries (frozen)
6 ice cubes
1 tablespoon of the following: maca powder, goji berries, flax seed, bee pollen, lecithin, chia seeds and protein.  2 tablespoons of hemp seeds.

This makes enough to fill two 12 oz cups.

My favorite go-to dinner is organic, whole wheat pasta with marinara sauce and organic, locally raised turnkey meat. The wife fixes up a batch over the weekend and I have it to warm up two or three nights during he work-week. I recently learned she also sprinkles flax-seed in the sauce to add to my Omega 3 intake.  I combine this with the veggie of the day for a nice quick little dinner.

Here is some information on nutrition as it relates to prostate cancer prevention.
http://emedicine.medscape.com/article/453191-overview





Going Long – Healthy Lifestyle

29 01 2010

While healthy eating may or may not make you faster, it will certainly make you faster longer – as in longer life. So today I’m going to share some ideas I’ve come up with over the years to improve my diet.

To understand where I’m coming from you have to know as a younger man, I was a hamburger eating machine. I’m not fond of vegetables and some would say I’m a picky eater, but I would just say, I have (or had) a limited diet. I feel like the things I’m sharing can easily be implemented into anyone’s life. I would love to hear any of your strategies!

More and more research suggests the advantages of frequent eating as opposed to three big meals.1 I started bringing healthy snacks to work that I think has increased the quality of my diet. When I get hungry between breakfast and lunch, I go snooping around my shelf where my goodies are kept. If all you have on-hand is healthy stuff; that’s all you’ll eat. It seems I start my snacking almost as soon as I get to work and I continue on and off until I swim. Then I’m REALLY hungry for lunch. After lunch, I have another snack or two before I head out the door for more training.

snacks i keep at work
Almonds – do a Google search as to their nutritional benefit if you don’t already know. They are great because you can grab a small handful whenever you want and have good fat to fuel your long workouts.

Jelly Belly brand Fruit Snacks – these are made supposedly with real fruit juices but are basically just sugar. Each little bag is 80 calories and seems to satisfy my need for something sweet during the day. I also keep a few packets in my workout bag to have right after a swim, bike, or run.

Quaker Oats Instant Oatmeal – this takes a little preparation but is sweet and healthy.

Snapple – If you’ve not tried Snapple, please do yourself a favor and buy a six pack of Peach flavor. If you’re chicken, you can sometimes find a vending machine where you can purchase one bottle. Be sure to get the peach flavor. As for the nutritional benefit – Snapple is made primarily from green and black tea. Now you have to know, there is no tea flavor to this product at all. It tastes like a wonderful sweet drink and goes down much better than Coke. The bottles have screw-on caps which allow you to take a sip to wash down your almonds and then put it back in the refrigerator for later consumption.

V8 Vegetable Drink – I wasn’t crazy about the taste of this at first, but I would chug one everyday before my lunch. I’ve actually gotten to the point where I kind of like it. It seems like an easy way to get vegetables in the diet.

snacks at home

Peanut Butter and Jelly wraps – I found this great wrap at our grocery store that has whole grains and 12 grams of fiber. The brand is “LaToritilla Factory” and at some stores they are located next to the Power Bars, not with the other wraps.

Wrap Peanut
Butter
Jelly Total
Calories 80 190 100 370 Kcal
Fat 3 16 0 19 grams
Fiber 12 2 0 14 grams
Protein 8 7 0 15 grams
Carb 18 6 26 50 grams

14 Grams of Fiber!
Almost a perfect (for a recovery meal) 4:1 ratio between protein and carbs.

Kellogg’s Frosted Mini-Wheats – Whole grains and 6 grams of fiber make this a healthy little snack. I grab a handful when I need something sweet.

What are your favorite healthy snacks?

Eating frequency
Weight loss
http://www.nature.com/ijo/journal/v26/n11/abs/0802143a.html

Lower cholesterol
http://findarticles.com/p/articles/mi_m0887/is_7_18/ai_76283985/





How do you sqeeze your workouts in your day?

13 01 2010

some very random tips that can save time so there is more time to workout

  • Use elastic shoe laces on your training shoes – save up to a minute every time you go for a run. This could add useful years to your life : )
  • Do you swim during your lunch break? Then your time is really short! Try this to get in and out of the locker room just that little bit quicker: When undressing, unbutton only enough buttons to get your shirt over your head. If you’re wearing a sweater or tie – leave them on the shirt and pull them all off at once. This will net you valuable extra time in the pool each day. Buy slip-on dress shoes.
  • And if you swim at lunch time, do you really need to have that morning shower? Maybe instead, you could squeeze in a short run before work and have your daily shower after your swim. You’ll be fine. You wanna be fast or immaculately clean every minute of the day?
  • Have to drop off your car for service? Run home – no workout missed. Have to miss your Saturday bike ride because of a day trip to visit relatives? Leave early on your bike and meet the spouse there or part way there.
  • Shave at night before bed to speed up your morning workout run or routine.

some ways to simplify your real life

  • Throw away ALL your dress socks and buy a dozen pair of comfortable BLACK socks that are all exactly the same. Come laundry time, kiss sock sorting goodbye. Also, getting dressed in the morning will be a tad faster as you won’t have to figure out if those dark socks are blue or black.
  • Re-wear your running clothes before washing. I used to wear running clothes only once before they went into the dirty clothes. When I switched to daily running, it created a bunch of extra work trying to keep clean clothes ready to wear. Now I hang up my shorts, running pants and top on a hook on the inside of my closet after each morning run and re-wear them every day for the week.

What are  your tricks and tips for squeezing more workout time into your day?