Tuesday, July 22, 2014

Interview with Ray Cronise on No Meat Athlete

Can you handle the truth? Ray Cronise is interviewed by Matt Frazier on the No Meat Athlete podcast. They cover Ray's paper that was recently released, "Metabolic Winter Hypothesis". Ray explains his food triangle and how it works for weight loss. But, be ready to be smacked with the truth, "we eat too much and stay too warm".

 http://www.nomeatathlete.com/radio-29/


Monday, July 21, 2014

Greens update

    I'm really busy so I'll make this quick. I missed out eating 5 cups of greens this weekend. On Saturday and Sunday I only had 4 cups of greens each day.

Thursday, July 17, 2014

Day 6 & 7 of greens challenge

    My weight bounced up to 171lbs after a couple days of eating too much. Especially dairy and meats. I'm back down today to 167.5lbs.

Day 6, Tuesday 7/15/14





The cooler weather took a minute off of my pace. My heart rate stayed much lower in the coolness. I ran 50% of my time in zone 4 and 30% in zone 5. My heart rate was lower and my pace was much faster.

Day 7, Wednesday 7/16/14


I wasn't very active on Wednesday. I didn't meet goal on my steps. I didn't sleep well again either. I'm thinking about investing in a better sleep tracking device to see if the Loop is accurate. Also, with a better sleep tracker I can't look at more aspects of sleep such as dream cycles and brain waves/states.

    I'm still not having any problem getting 5 cups of greens a day. Here's the deal, ya have to eat lots of vegetables, especially greens. Vegetables are bulky and take up room in your stomach. They are nutrient dense and calorie sparse. Eating vegetables will push the other nutrient sparse/calorie dense foods, like meat and dairy out of your diet. This way you can eat more, get more nutrients, and consume less calories. There, I just gave away the key to the kingdom. But, do you have what it takes to use the key to get into the kingdom of a healthy lean body?

Tuesday, July 15, 2014

Day 5 of greens challenge

    I'm finding it very easy to get 5 cups of greens a day. I have a couple of meals with 2 or 3 cups of greens and I'm good. So I might have to up the challenge some how. I know I want to get some more sulfur containing vegetables in my diet so I might add that to the mix. I had pizza yesterday. It was a lunch that was provided for me. It was good, but my face was puffy this morning. I also went up in weight a half a pound. I weighed 168lbs this morning.

My morning salad. I had to substitute grapes for my pineapple. It was good, but not as good as pineapple.

Lots of calories and sodium yesterday. Wow! over 4,000mg of sodium! No wonder I'm puffy today.


I'm really surprised that I didn't have any inactivity warnings yesterday because I was sitting in a class room most of the day. I guess we got breaks often enough to prevent an inactivity alert. I had really poor sleep last night as you can see from the picture. Lots of tossing and turning.

    Today I had a really good run. Check back tomorrow to see what a 30degree drop in temperature can do for run time.

Monday, July 14, 2014

Day 3 and 4 of greens challenge

    I've been busy lately and still am. So I'll make this really quick. I've gotten my greens in every day. I weighed 167lbs this morning.







The above was day 3 in pictures. I had grilled salmon, salads, and grilled peaches. I logged 18,864 steps and burned 3,044 calories.




Day 4 in pictures. I ran my 6 miles course. It was a hot tough run. I took my Loop off a couple times on Sunday and forgot to put it back on.


Saturday, July 12, 2014

Day 2 for 5 cups of Greens

    Yesterday I was able to get my 5 cups of greens. I had a big salad for breakfast and enchiladas espinacas for supper. Along with the enchiladas I had lettuce on my tacos and a small lettuce salad.

This is how I measure out my greens for my salad. I have two cups of spring mix and 2 cups of Dole Classic Romaine mix. Then I put on the fruit and berries.

I love fresh pineapple. A big thanks goes out to the companies that produce pineapple and the workers who work for those companies.

Cookies for lunch? Yes, that is right, I filled up on cookies for lunch. But these were healthy cookies. :-). These are the sweet potato cookies I promised I would share with you today. They turned out really good IMHO. Here's the recipe:

Fruit and sweet potatoe cookie

    1 1/2 cups old-fashioned oats
    1 cup coconut (shredded)
    1/4 almonds (ground)
    1/2 cup mixed nuts (such as walnuts, pistachios, or peanuts)
    1 cup dried fruit (mixed, such as dates, raisins, or blueberries)
    1/2 tsp salt
    1 tsp ground cinnamon
    1/2 tsp ground ginger
    ground cloves
    1 1/2 cup of sweet potato
    1/2 unsweeten applesauce
    1 tsp vanilla extract

   

Preparation

 1. Preheat the oven to 180 degrees Celsius.
 2. In a bowl, add the oats, coconut, almonds, mixed nuts, mixed dried fruits, salt, cinnamon, ginger, and a pinch of cloves. Mix well.
 3. Mash the sweet potato in a separate bowl. Add the applesauce and vanilla and mix well. Pour this mixture into the other bowl and mix until a "dough" forms.
 4. Make small circle shapes with the “dough” by hand and place them on a baking sheet.
 5. Bake the cookies for 45 minutes. Remove from the oven and allow to cool.

I also made another batch of the PB + J cookies. Actually, I made a double batch, but these little suckers don't have a chance if I'm around. They are highly addictive.

I had Enchiladas Espinacas at El Charro's last night. That is spinach enchiladas. I also had a couple of beef tacos on the side. So the enchiladas and the lettuce was the finished off my greens for the day.

I was active for almost 9 hours yesterday. I logged 24948 steps and burned 3288 calories. But here's a crazy thing. I was so restless in my sleep that the Loop thought I was active between the hours of 1am and 2:30am. I was in bed between those times. I must have done a lot of tossing and turning.

I ran yesterday and this time everything worked. I ran 6.32 miles in 1 hour and 8 minutes. It guesses that I  burned 893 calories on this run. I ran in zones 4 and 5.

I ran almost an even amount in zones 4 and 5. I hit zone 6 a few times and I had to slow down. That is what  I really like about running with the HRM, but ability to monitor my heart rate and match up my pace.

Ok, so here is the shameless selfie that I've been promising. Yeah, the dog is looking at me like I'm crazy too. Vegetables do a body good.







Friday, July 11, 2014

Day 1 of the 5 cups of greens a day, 30 day challenge

     Yesterday was the start of my new 30 day challenge. I will try to get 5 cups of green leafy vegetables a day. Pretty ambitious I know. I was only able to get in 4 cups yesterday. I ate potatoes for lunch and I didn't get hungry again. I had a protein drink at the end of the evening to bump up my protein intake a bit. I was at 30grams of protein and I wanted to get 60 grams, so I had some whey protein with almond milk.



I ate just a little over 1,700 calories yesterday. I had a few too many carbs in the way of sugars from the fruits. It rained all day yesterday and I was on the computer most of the day.



    Despite it raining all day I still managed to stay fairly active. I had one activity warning. I logged in 14565 steps and burned 2727 calories.

     I'm being more active today and I've already gotten 4 cups of green leafy vegetables in today. But I'm baking cookies again. I've got a new sweet potato cookie baking. I'll post the results and the recipe tomorrow. Ok....first batch is out of the oven and they are good.