I loved all the responses I got from my ‘Running for Beginners’ post I did a few months back and I have been meaning to do more! I get a lot of questions about what to eat while training for a 5k, 10k, half marathon and a full marathon. Well, the answer is kind of simple–eat real food and listen to your body. OK, maybe it isnâ€
t that simple, but it can be!
I love this section from Runningforbeginners.com:
If you are feeling lethargic or not running as well as you have been, then it might be that you are not getting enough energy and you should have a look at re-planning your 10K nutrition program.
So while calorie counting and eating a healthy diet will help you to continue to lose weight and tone your body, to ensure your 10K nutrition needs are met, you will need to adjust what you eat and how much you eat.
Chances are that you are already eating a healthy diet. This should consist of a good balance of energy-rich carbohydrates; protein for repair and re-growth of muscles and tissues; fats for energy and protection; and the fiber, vitamins and minerals that are so important for your immune system and good health.â€
Itâ€s about eating a BALANCE of complex carbs, healthy fats, and protein (just like we should do for our normal non-training diet, but we may need to increase our calories, especially if we are running more than 8 miles a day).  I would say for a 5k or 10k, having an additional snack or two a day, like a LARABAR would be a great way to keep your body nourished pre-run or even post. LARABARs give you clean energy to use for your run! I love that they are real food!! You donâ€t want to be ‘hangry’ on a run! Healthy SNACKS are key to any runnerâ€s diet.  If you are training for a half marathon or full marathon, you may need to increase your meal portions, but still stick to whole foods.  I know itâ€s easy to want to have that cheat meal after a long run, but trust me, your body will love you for choosing clean eats over that entire pizza!
You should ensure you eat plenty of fruits and vegetables, as well as a selection of beans, lentils, rice, pasta, potatoes, fish, eggs and lean meats.  If you donâ€t eat a lot of meat, you will want to have a protein shake once a day to help with muscle recovery.  Also, hydration is so important just like with any training plan, but especially with running.  It will help you stay energized as well as help you to not cramp up, even on those non-running days.
So as you can see, it can be as easy as eating whole foods and listening to your body — you just need to DO it! Â Listen to your body for true hunger cues and not just boredom. Â Also listen to your hunger cues, and if you are craving something sweet, grab that LARABAR. Â It will be the best way to curb that craving and stick to the plan!
Question: What is your biggest craving while training for a race?
“At LARABAR®, we believe that the foundation of a sound mind, body and spirit is derived from what you eat – and what you eat is most delicious and satisfying when itâ€s in a whole, natural state.â€
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I completed the 12 week TRX BURNÂ this past Sunday and what an amazing journey! .The program was at the gym I teach at, Ultimate Kickboxing in Redlands. We met three times a week, Tuesday, Thursday and Sunday mornings for a killer TRX and HIIT workout.
There were three phases of the program, each which has a side A and side B. We would alternate days until the four weeks were complete, then move on to the next phase. It was a progressive program, so we had three different levels for each move so we could advance in reps or levels over time. Each phase for the most part had different TRX exercise, but we always kept in TRX pull-ups! At the end of each workout we finished with a 10 minute HIIT finisher, that always left us DRIPPING! On the off days from TRX we were encouraged to do cardio. I did spin, or went for a short run. I wish I could have done more HIIT on my off days, but it has been a super busy summer.
Here is an example  of Phase 3 Side A:Â
A HUGE part of this program was the nutrition plan, or I should say counting your macronutrients (proteins, fats, and carbs). I have only done this once before and it was about 3 years ago. I wasn’t going to do it again, but thought if I want to see real results and be able to asses the program fairly, I need to follow it completely.
So I gave the instructors my goals and here is what they gave me:
My goal is to burn fat and build lean muscle, so I was encouraged to:
- Eat 35% protein, 25 % carbs, and 40% fat
- Record what you eat at mynetdiary.com or myfitnesspal
- Stick to it at least 90% of the time.
- Eat 5 meals a day.
Maintenance Days Plan(days I did TRX)
Calories: 1750
Grams of protein per day: 153
Grams of carbs per day: 109
Grams of fat per day: 78
Grams of protein per meal: 31
Grams of carbs per meal: 22
Grams of fat per meal: 16
Caloric Deficit Days Plan (not doing TRX)
Calories: 1225
Grams of protein per day: 107
Grams of carbs per day: 77—–>HARD TO DO AND I ALWAYS WENT OVER!
Grams of fat per day: 54
THE HARDEST IS CARBS and PROTEIN!! On days that we were eating less carbs, we were to only get our carbs from berries and veggies no grains. Honestly that wasn’t the hard part, the hard part is I LOVE fruit! No, I DID not beat myself up if I eat too many carbs and I was not super strict about this nutrition plan, but I did give it a shot. I was always satisfied and never hungry that is for sure! I give body builders and bikini competitors mad props for counting their macros! But reality is I like eating more fruits and vegetables over meat, looking at my plate and having more veggies than protein, some lean meats and whole grains or a good ol’ sweet potato. I am more of a 70-20% girl and I enjoy eating for nourishment and for pleasure on occasion. I will say the stricter I was on the plan, the more my abs popped, but I am ok with a little extra fluff.
Overall I loved the program!I was happy with my results and I would so do it again! I was super happy with the encouragement from the 16 people that participated, I love the TRX and I can’t wait to continue to use it in my weekly fitness routine!
So what’s next??? Well I plan to start lifting the barbells again and run a bit more. No real plan for August except to keep moving. I have something REALLY FUN for YA’LL coming in SEPTEMBER…SO WATCH OUT!!! I love a good fitness program it keeps me motivated and I always have fun!
Side Note: THIS PLAN IS NOT FOR EVERYONE! This was made specifically for me by a personal trainer.
Question: Do you think you need enough protein, carbs, and good fats?
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If you follow me on Instagram, you know that I have ended my Whole30 journey early.
The Whole30 plan says if you slip up even once, you must start all over again. I completely understand why, but for me my Whole30 journey needed to come to an end.
I really love the intention of the program, which is “a short-term nutritional reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.” Cleaning out the foods in your diet that may cause some serious health issues by cutting them out and possibly gaining some added energy and a healthy gut sounds perfect!
I have always encouraged others to try out the Whole30 plan, especially if they need to really clean up their diets and/or have experienced some major gut issues. I thought it would be a great idea to try it for myself and get my own opinion about the program. Granted I didn’t finish, but I know for my phsyci 15 days was good for me.
Why I enjoyed Whole30:
1. It got me back on track with eating more whole foods.Â
I typically eat pretty clean, but now with a one-year-old and an unknown schedule most days, I started to dine out for lunch more often while running errands or meeting with clients. Not only was I spending more money than I needed, I was eating more processed foods than I should have. Whole30 helped me get back to doing true meal preps and having more healthy whole foods on hand to enjoy.
2. It help me quit my toddler snacking.Â
I try and give RJ fruits and veggies to snack on during the day, but she does enjoy the occasional Annie’s crackers which then ends up me doing the ‘one for you, one for mommy’ thing. Not that they are bad for me by any means, but I was mindless snacking with RJ. I wasn’t enjoying them for nourishment, but more out of habit.
Now I enjoy more almonds, avocados, mini carrots and almond butter on the go. Glad to be back on track.
3. It gave me back my balance.Â
I think through the summer I got in the groove of drinking wine more than normal and having more desserts than I have had all year. I don’t really have a ‘sweet tooth,’ but somehow I got sucked into having ice cream and/or chocolate almost every night of the week.
Yes, there is nothing wrong with enjoying desserts as a treat once in a while, but my waistline is not a fan 
This mama wants to have energy and feel great inside and out.
4. It helped me feel great while on vacation.Â
Normally when we go camping, I eat way too much sugar and junk food (but it’s vacation… I give myself a pass). However, this past camping trip I stuck to the Whole30 and left feeling lighter and less bloated. It was hard to say no to the s’mores and drinks every night, but in the end, it was what I needed at the time.
What I didn’t enjoy about Whole30:
1. I didn’t have a ton more energy.Â
I was hoping that by following the plan I would start to feel like I had more energy, but honestly I had way more energy doing the Crazy Sexy Vegan Diet.
Now, granted, I know I didn’t do it for the full 30 days, but there wasn’t a big change even for the first 15. Maybe if I would have done the full 30 days I would have noticed a big difference, but I think that because I eat pretty clean now, that it didn’t have as great of an impact on my energy levels.
2. I started to think that whole grains and legumes are bad for me.Â
When thinking about adding back things like grains and legumes to my diet, I started to think these foods were “bad” for me. I personally don’t have any issues with these foods and they are part of my healthy diet.
I know for some people they cause inflammation or an allergic reaction, but as I slowly added them back I started to have a negative connotation about them and I realized that I don’t want to label these foods as “BAD.”
3. My relationship with food began to become unhealthy.Â
I don’t believe (for me) that the Whole30 Plan is a sustainable lifestyle (and it is not meant to be), but I think it is a great reset, which IS their intention.
However, food started to take over priorities in my life and becoming an unhealthy obsession. I like to eat for nourishment and not obsess over every meal, snack and treat. I want to enjoy food and not feel like I may be making a wrong choice. I know this is not Whol30’s issue… it’s mine. I know for me sticking to clean eats and enjoying a treat once in a while, is something that I do well with and has been the best way of life for me.
4. I had more meat than I would have liked to.
During this, I heavily reduced my veggie intake. I mean, I had veggies, but because I could have bacon and other meats, I didn’t always have room for my salad.
I wasn’t ever ‘hungry’ except a few nights that I would stay up later and would crave a dessert, but I was still eating more meat than I would have liked to. I think that is what I loved about the Crazy Sexy Diet. It taught me to be more creative in the kitchen with veggies, grains and beans.
I think for me, I am more of an herbivore than a carnivore… but I do love me some BACON!
My Thoughts:
My conclusion is to TRY IT! It may not be the right way of eating for you forever, but it is a great RESET!
However, if you have struggled with eating disorders in the past (as I have), it can be difficult and may not be the best plan (in my own opinion). For now, I am glad to be back to eating oats again and enjoying the occasional adult beverage. More than anything, I am glad that I am eating for nourishment and getting back to the clean eating that I love!
For those of you who are interested in my Whole30 Meal Plan that I took on for those two weeks, I will be posting later this week.
Questions: Have you done Whole 30? What did you think?Â
]]>s been a crazy weekend filled with all kinds of shenanigans and I have a fun post about it all for tomorrow!
One thing that did happen while I was gone, is I completed the 21 Day Summer Detox along with 50 other amazing women!! Like always I felt amazing and so refreshed. I love giving my body a little reboot after a crazy fun summer. I am bringing back coffee and wine occasion and a little chicken here and there. Overall I am sticking to SUPER CLEAN eats as always and enjoyed getting back in the kitchen!!!
GUESS WHAT????? Amanda from RunToTheFinish and I have decided to do ANOTHER ROUND for those who missed out on the first one.
The challenge will be to give up the following for 21 days…
- Sugar
- Coffee
- Red Meat & Poultry
- Alcohol
- Gluten
- Dairy
- Processed Foods
- Whey Protein
What we can enjoy…
- Fish
- Eggs
- Fruit
- Quinoa
- Legumes
- Brown Rice
- Nuts
- All Vegetables
- Sweet Potatoes
- Green Tea
- Kambucha
- Green Juice
- Plant Based Protein
- Tofu & Temph
- Avocados
Itâ€s a final-call SUMMER DETOX to feel completely refreshed!!! This is kinda like the CRAZY SEXY VEGAN DIET that I do twice a year, but we are allowing eggs & fish (for a bigger protein source as we are very active). We are cutting out the most common food sensitivities to help reduce inflammation, cravings and bloating that can make losing weight tougher. No counting calories, just eating 100% CLEAN and low acidity.
In case you need a reminder as to why weâ€re cutting out all these processed food:
- It suppresses your immune system
- It promotes weight gain and obesity
- It contributes to depression, anxiety and mood swings
- It causes an insulin response, contributing to insulin resistance and diabetes
- It can cause hormonal imbalances
- It increases risk for Crohnâ€s Disease and Ulcerative Colitis
- It reduces Good HDL Cholesterol and increases Bad LDL Cholesterol
- It prohibits weight loss
So what will I get if I sign up?
We wonâ€t necessarily be giving any meal plans or workouts, but we will be giving meal planning advice, recipe ideas, weekly e-mails, encouragement and tips! We will also all be in a FACEBOOK GROUP together!!! There will be some VLOGGING action as well as accountability! The best part is we are only charging $20!!! This is because we know that putting a little money forward is the best way to have you fully invested!
I know this challenge sounds SUPER HARD, but I know that if we do this together, we will DO GREAT and FEEL GREAT!!! If you want to kick those last couple pounds and get glowing, then SIGN UP TODAY!!! It will run from Monday September 9-Sunday September 29th. We are only allowing the first 50 to sign up get in on this challenge!!!
Last day to sign up is September 7th, 2013 12pm PST.
Disclaimer:
Bobbi and Amanda are Certified Personal Trainers and Amanda is also a Fitness Nutrition Specialist. Information provided will be from their own weight loss/maintenance experience, experience working with many others over the years and that of many other fitness professionals. For individualized recommendations and nutrition assessments, please see a local RD or ask for a recommendation! We know a few good folks.
P.S. TOMORROW IS THE LAST DAY TO SIGN UP FOR THE SUMMER SHRED-FALL EDITION!
]]>The NHS Summer Shred groups have been so FUN! I can’t believe they are all coming to an end. I loved coaching so many amazing men & women and watch them make ‘clean eating’ and exercise a part of their lifestyle!
As the summer comes to an end (sad to say this), our normal routines have been thrown off a bit and we may need a little recharge! I know for me with all the travel and vacationing, I need a little detox from the above average intake of coffee, sugar and wine! Amanda from RunToTheFinish did a wonderful ‘Sugar Detox’ on her blog last month and sadly I missed out on it… however… I am excited to announce that we are teaming up for a little fun SUMMER DETOX CHALLENGE!!!
- Sugar
- Coffee
- Red Meat & Poultry
- Alcohol
- Gluten
- Dairy
- Corn
- Whey Protein
- Fish
- Eggs
- Fruit
- Quinoa
- Legumes
- Brown Rice
- Nuts
- All Vegetables
- Sweet Potatoes
- Green Tea
- Kambucha
- Homemade Juice (No Added Sugar)
- Plant Based Protein
- Tofu & Temph
- Avocados
It’s a final-call SUMMER DETOX to feel completely refreshed!!! This is kinda like the CRAZY SEXY VEGAN DIET that I do twice a year, but we are allowing eggs & fish (for a bigger protein source as we are very active). We are cutting out the most common food sensitivities to help reduce inflammation, cravings and bloating that can make losing weight tougher. No counting calories, just eating 100% CLEAN and low acidity.
In case you need a reminder as to why we’re cutting out all these processed food:
- It suppresses your immune system
- It promotes weight gain and obesity
- It contributes to depression, anxiety and mood swings
- It causes an insulin response, contributing to insulin resistance and diabetes
- It can cause hormonal imbalances
- It increases risk for Crohnâ€s Disease and Ulcerative Colitis
- It reduces Good HDL Cholesterol and increases Bad LDL Cholesterol
- It prohibits weight loss
So what will I get if I sign up?
We won’t necessarily be giving any new meal plans or workouts, but we will be giving meal planning advice, recipe ideas, weekly e-mails, encouragement and tips! We will also all be in a FACEBOOK GROUP together!!! There will be some VLOGGING action as well as accountability! The best part is we are only charging $20!!! This is because we know that putting a little money forward is the best way to have you fully invested!
I know this challenge sounds SUPER HARD, but I know that if we do this together, we will DO GREAT and FEEL GREAT!!! If you want to kick those last couple pounds and get glowing, then SIGN UP TODAY!!! It will run from August 5 – August 26. We are only allowing the first 50 to sign up get in on this challenge!!!
SOLD OUT! Please Check BACK in SEPTEMBER!!!Â
Disclaimer:
Bobbi and Amanda are Certified Personal Trainers and Amanda is also a Fitness Nutrition Specialist. Information provided will be from their own weight loss/maintenance experience, experience working with many others over the years and that of many other fitness professionals. For individualized recommendations and nutrition assessments, please see a local RD or ask for a recommendation! We know a few good folks.
Like always I prep my meals on Sundayâ€s and my new favorite salad concoction is simple and super duper sexy! I start with a a bed of fresh spinach leaves and then layer it with 1/4 cup red quinoa, roasted butternut squash, zucchini, and carrots, a Tbsp. of pine nuts, 1/4 an avocado, 1/4 cup of black beans, 2 Tbsp. sun dried tomatoes and 1 hard bolied egg (optional).
Oh and the best part of this salad is this new dressing I found at Trader Joes!!!
Hummus Salad DRESSING! No dairy and super creamy! Itâ€s in the refrigerator section.
Speaking of refrigerators did I mention we got a new one? Itâ€s ABOUT TIME!
I finally got to fill it up and everything fits perfect! Hello CLEAN!
This foodie has been taking all her meals outside to the backyard kitchen aka patio!
No fuss kabob and veggie burger salads are good for the soul!
Some how three cups on my desk are good for the soul too 
They call me the cup hoarder! For some reason I always have three-five cups on my desk and I use all of them. One for water, one for my green monster, one for my coffee, and one of my mug of oats! Eh, it could be worse.
These Chocolate Dipped Coconut Luna Bars are good for the Soul too! Trust me, go out and by a BOX today!
I really love all things coconut, especially homemade coconut butter that is just made of pure coconut flakes in the vitamix!! Did you know coconut butter helps stimulate the metabolism? Who knew?
I am feeling pretty good about my eats lately, but somehow little things have been creeping up here and there…like these Dark Chocolates… BUT I DONâ€T FEEL GUILTY! (well at least I try not to)
least they were full of antioxidants right
Summer always throws our household off with all the mini vacays and trips to the beach. I think that happens for a lot of people. So what am I doing to stay on track? I am making it a point to cook at least 5 days a week at home, taking salads for lunch and starting my day with a green juice! I may have more white wine then normal or the occasional fro-yo, but I am ok with that. Itâ€s all about balance friends! I may never have a six pack, but I am ok with that! I believe in being FIT not SKINNY! I want to encourage you all to stay consistent, stay as CLEAN as you can (not perfect), donâ€t give up, because ABS are made in the kitchen!
Question: What are your biggest temptations in the Summer? How do you stay on track?
]]>The break was nice, but now itâ€s time to get back to blogging!
My second annual Summer Shred has officially started and it is awesome to an amazing start. Now I know there quite a few of you that missed the deadline, but do not worry…I will be doing a second Shred Starting in JUNE! So keep an eye out.
This past week my Erin Condren Planner came in at the perfect timing!! (they are 40% off right now friends).
I finally feel like I am all caught up…well for now! MUCH MORE FUN to come!!
Loving that I am able to participate in the Shred as well and try out some of my favorite meal ideas! I always love to mix it up, but itâ€s great to be reminded of the things you love!
Love that the participants are keeping so motivated and getting new tastebuds!!!
I got so excited last week for summer, that I went birthday money shopping and got all kinds of fun new dresses. Apparently I really like STRIPES 
Itâ€s safe to say that stripes are in
So what have I been eating lately?! Some super delicious and clean FOOD for sure!
Sweet potato with Fresh and Easy Veggie Chili and an avocado.
Fresh and Easy Kale Caesar Salad with Salmon and Avocado.
My Clean Chicken and Shrimp Enchiladas (will be posting full recipe on Friday).
GREEN MONSTERS ARE BACK! Hello SUMMER!
Shrimp and Avocado Ceviche Salads!
I also enjoyed my “cheat mealâ€. A beet burger and sweet potato fries from our favorite Redlands Burger joint, Eureka Burger. I also enjoyed some yummy Hanger Beer.
It was our date night and we finally saw 42!!!!!!!!!!!!!!! OH MY, an amazing story, you must go see it!
We also enjoyed a wonderful lunch after church with friends and ….
a little COCONUT Pink Berry! Ok, can you tell I am in love with coconut right now??
As far as workouts go…
I got my first ever BAMR Band and I was so impressed! It didnâ€t move at all! I will be ordering some more. They are super reasonable, cute, and are functional. I always am wearing a hat because I hate my fly always jumping out all the time!
This weekend we took Hubbyâ€s new to him bike out for a 22 mile ride and he CRUSHED it!! He clipped in and all. He didnâ€t fall and was pushing me. So excited to find another common love!
I also got a chance to try out my new Ellie running shorts, they are short but boy are they comfortable. I love LOVE love that they have a wide waist and didnâ€t ride up once! If you are a shorts runner I highly recommend them!
We didnâ€t get our long run in this weekend cause Susie was out of town, we will be doing it tomorrow night (I know crazy). But this week we did get in a speed workout and our Friday Fun run 6 miles!
I also did two of my Shred workouts and I kicked my own butt!!!!!!!!!!!!!! I am working on getting shirts made friends, so stay tuned!
and even baby onesies!
OK LAST THING!!
I am so excited to announce that I will be hosting a class for the Influencers Network next THIS Thursday May 9th at 9pm EST! it is called Nutrition + Fitness for Busy ladies! The best part is it’s all online, so you can get in your jammies, sip a cup of tea, and enjoy a interactive fun class with me!! I can not wait to share tips on how to stay healthy while juggling a million and half things! Go sign up here today!!http://theinfluenceshop.com/collections/frontpage/products/nutrition-fitness-for-busy-ladies
I leave you with this awesome quote a friend shared with me, because I know this post was all over the place..but I just had so much to share!!!!!!!!!!!!!!!
t know how I used to post three times a day! I do miss sharing with you all the fun new things I try. I am still eating healthy these dayâ€s of course, but recently with my new diet change of basically eating Vegetarian with a bit of fish here and there, I have been wanting to track my protein, carbs, and fat ratio.
As I am doing the NROL for Women Strength Training Plan I want to see some MUSCLES! OK, not huge muscles, but tone it up more and see those baby biceps grow!
NROL doesn’t really have a “diet plan†but more of just the healthy clean eating approach. I took the wonderful BMI calculator and I came up with the calorie amount of 1600-1800 calories a day for me to consume on a non active day, but we all know how few those are for me 
Here is the breakdown of proteins, carbs and fats…I know itâ€s wordy, but worth reading about!
What about protein?
Your muscles are made up of mostly protein and water so you need to eat 1-to-1½ grams of protein for every pound you weigh to help your body repair and rebuild your muscles into bigger and stronger muscles after you work out and if you eat 1-to-1½ grams of protein for every pound you weigh then protein will usually make up 30-to-40% of your total daily calories (your diet) so if you weighed 200 pounds you would need to eat 200-to-300 grams of protein a day and
Trying to eat TOO MUCH PROTEIN is not going to help you build muscle any faster since your body uses any excess protein for energy and making protein less than 30% or your diet or eating less than 1-to-1½ grams of protein for every pound you weigh is going to slow down your muscle growth
So on lifting days (3 times a week) I shoot for 120 grams of protein, which is kinda hard when you cut out meat, but not IMPOSSIBLE! There are many ways to get PLANT PROTEIN into your body!
What about Carbs?
If carbs are less than 40% of your diet… Your body may use the protein you eat and/or burn off the muscle you already built for energy making It harder for you to build and maintain muscle so basically eating enough carbs lets the protein you eat do its job which is to build more muscle on your body. As you get closer to or lower than 40% for carbs in your diet – You may burn more fat but… You may also feel sluggish and have less energy for your muscle building workouts.
If you go higher than or closer to 60% on carbs – you’ll still build muscle but at the same time – you may also make it easier for your body put on some fat but… You don’t have to worry about TOO much fat gain as long as you’re staying active & eating fat burning foods and…
What about Fat?
Fats should only make up 10-to-20% of your diet because your body needs some fat to help it produce muscle building hormones like testosterone so if less than 10% of your diet is fats then you body will have a hard time “naturally” producing testosterone and other muscle building hormones like Growth Hormone & Insulin-like growth factor (IGF-1) and usually.
DAY IN THE LIFE OF MY EATS
I recently documented a whole day of food – every bite! I didnâ€t do any thing special just because I would be posting, I just did what I would normally do. I measured it all to be accurate and logged it all into MyFitnessPal. You can follow my eats if you want my username is nHerShoes.
Breakfast Nutrition:
I typically eat oats with egg whites and tried cottage cheese (cutting this out, itâ€s too harsh on my stomach) or Shakeology.
56% CARBS, 9% FAT, 35% PROTEIN
Lunch Nutrition:
I always make GIANT sexy salads and lately have been enjoying them with tuna, sardines or eggs to add some extra protein. If no meat then I add beans and lots more veggies!
63% CARBS, 20% FAT, 30% PROTEIN
Dinner Nutrition:
OK this day was a bit different, because I teach kickboxing at 7:30pm so I always split up my dinner in two. I will have a protein shake before I go teach, and then a bowl of Kashi GoLean when I get home or an egg sandwich. My dinners usually consist of sweet potatoes, kale, fish, tofu, temph, veggies, whole grains, etc…
60% CARBS, 8% FAT, 32%PROTEIN
Snacks Nutrition:
 |
 |
These always very. I like to have plain Chobani, but I am loving these new Flips! I will have an apple and almonds most days, maybe a protein bar, and when folks bring in homemade coconut banana bread I just canâ€t resist!
65% CARBS, 17% FAT, 19%PROTEIN
TOTALS:
52% CARBS, 23% FAT, 26%PROTEIN
Calories:Â I went over a bit, but nothing too concerning. This was a kickboxing day!
Carbs: This is a lot higher then I thought it would be, but it was mostly from veggies and I donâ€t normally have a piece of homemade banana coconut bread every day I do have whole grains at dinner time and this wasnâ€t a normal dinner.
Fat: I feel like I was right on target for this one, but I need to eat more healthy fats!
Protein: A little lower then 30-40%, but not bad at all, I know that having eggs and Tuna back in my diet has helped me stay on track. I plan on working hard at this one.
Sugar: Looks high, but nearly all of this came from natural sugars in fruit and the Chobani, which I donâ€t worry about.
The only thing I am missing from this is my daily JUICE! My juicer had a bit if a malfunction and I am waiting for a new part. I am not even sure how I would put that in MyFitnessPal??!
Final Thoughts:
So in conclusion I like how Kath put it in her day of Nutrition post, none of these numbers are bad or good, itâ€s just nice to see where I am. Now maybe I should do a day on the weekend, where wine and other treats are involved???
I have really been trying to eat clean 6 days a week (minus a little dark chocolate here and there) and enjoy a cheat meal once a week! I know that this doesn’t work best for everyone, but for me a women who loves food and doesn’t ever want to feel deprived it works wonderfully!
Question:
Do you use MyFitnessPal?
Check out our most recent garden loot!
Last week I canned tomatoes (one day I’ll write that how-to post on it). Tonight I put them to good use. I threw a can of fresh canned tomatoes into my lovely food processor along with fresh basil, sea salt, olive oil, fresh oregano and garlic. Pulsed it up….
It was a little watery because I didn’t squeeze all the juice out of the tomatoes before I canned them, so I added in a can of tomato paste while it cooked on the stove. It helped thicken it up.
It smelt amazing. The taste of fresh tomato sauce TOP any canned tomato sauce!
I also cooked up some of this HUGE zucchini squash!
I sautéed it up with some minced garlic, olive oil and sea salt.
While Hubby grilled up the eggplant, I boiled up some whole wheat pasta.
Viola! Heaven. I can not even try to explain to you how fresh and filling this was!
Here is a little 411 on the nutrition on Eggplant:
The good: very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin C, Vitamin K, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Folate, Potassium and Manganese.
The bad: A large portion of the calories in this food come from sugars.
I topped this amazing mess with fresh parm and ate every last veggie! I am going to be so sad when we don’t have eggplant and zucchini in our garden any more 
I think I shall make this dinner every night this week
Tonight I had my last “longish” run, 6 miles in the 95 degree heat was KILLER!!!! Thanks to Susie, I made it through 
I can’t believe my HIM is on Sunday less then 7 days away The nerves are starting to kick in as they always do during my taper week. I CAN DO IT!!!
Question:
What is something you have been super nervous about?
December 4: I let two of my students drink out of my cup yesterday!!!! I am a stickler about letting people drink out of my cup I kinda have a big issue about it, but I was going to let it go in honor of trying something new (lets hope I don’t get sick). A first for me!
December 5: Well there were a lot first today, making a new meal, and drinks.
December 6: I had a subway breakfast sandwich, and it was GOOD!
Hubby
“It didn’t taste like apple cinnamon, it tasted like cherry-something.Texture was good but still couldn’t get over the cherry-ish flavor bar was big,so that was nice. But with the grams of fat being so high, I would have rather had a good-ol’ Snicker bar which tastes exactly what a Snicker bar should taste like.â€
Josh
“It was good, a lot of yummy chewyness but I couldn’tâ€t taste the Kettle Corn flavor too much, this would be great before a workout.â€
Me
“I tried all the others, and I loved them! The ProBar is quite the tasty energy bar whose ingredient list makes you feel pure and wholesome. It is so great to find an energy bar that tastes great, has all the right qualities for carrying on the go, and is also 100% natural, vegan, and has no preservatives.”
Nutrition Facts
Serving Size 1 bar (2 oz) (57g)1 bar, fun size (15g)1 bar, king size (4 oz) (113g)1 package (9072g)
As an Energy Bar for Athletes
I think that as an athlete who tries to get a balanced amount of proteins, complex carbs, fats, and veggies, the PROBAR is perfect! At first I was a little leery of the high fat and calories in the bar, and then when I realized what was making the fat content so high I thought twice about my opinion. The reason the fat and calories are so high is because the nut butter that is keeping the bar together is higher in fat. But not BAD fats. As someone who eats very little fat in my diet, itâ€s good to get good fats in where I can. I would recommend eating half the bar 30 minutes before vigorous exercise, and then right after your workout as well.
Why is the PROBAR higher in fats than other bars?
S (essential fatty acids more commonly referred to as omega essential fatty acids). Endurance athletes commonly deplete their bodies of these critical nutrients, several of which are not commonly found in foods. Because the PROBAR supplies these in abundance, it is not only an excellent tool for use during competition and training, but is also ideal for recovery application also.Click here for more information
sre eating. Almonds, oats, sunflower seeds, raisins, dried fruit and more are all there in plain sight, not all blended up beyond recognition. If youâ€re looking for a great high-energy snack, or if you want to have an alternative to the other sugary and chemical-laden energy bars, check out the full line of PROBAR energy bars.PROBAR Energy Bar Varieties
PROBARâ€S come in great varieties–each one with a distinctive flavor and a special mix of 100% organic ingredients. Hereâ€s a breakdown of the flavors:
Artâ€
s Original Blend: The manâ€s first love and the inspiration for what is now PROBAR is like trailmix in a barWhole Berry Blast: Almond butter base with blueberries, strawberries and more make for a tasty meal
Nutty Banana Boom: Obviously contains bananas and nuts and a whole lot of other goodies
Apple Cinnamon Crunch: Apples with a hint of cinnamon goodness
Cran-Lemon Twister: Cranberries and lemon gives more kick than my father-in-lawâ€
s shetland ponyKoka-Moka: A chocolate treat with just a hint of mocha that is quite tasty
CONTEST
Alright would you like to try these bars? The kind folks at ProBar are giving away Six ProBars of your choice to a Nhershoes reader. All you have to do is come up with a creative flavor by way of suggestion that PROBAR should make next, just leave a comment. To check out all the flavors they have already visit. Contest will run through December 14th 12am Pacific Time. The contest is open to all residents of the U.S. and Canada.
HAVE A HAPPY MAKE A DIFFERENCE MONDAY!
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