My roommate and I have both felt a little . . . weighed down, so to speak. Before we moved to Virginia in May, we were both working low-wage jobs where high-calorie food was readily available. I ate a few too many hot dogs and taquitos, and she ate a few too many comped meals (not to mention cheesecake slices). We'd been making much healthier decisions since moving, but we were maintaining weight when we really needed to lose some.
We'd been kicking around the idea of trying a stricter eating routine for a short duration, like six weeks. We decided to take the two months until Thanksgiving to lose as much weight as we can. Primarily, we agreed to swap out a starch at dinner (I normally cook a tried-and-true combo of protein, starch, and vegetable) for a second vegetable, and choose leaner meats. We minimized processed grain options (including breads, crackers, and other flour-based foods), and tried to cut out industrialized foods as much as possible (although Emily does still take Weight Watchers frozen meals to work for lunch, sometimes). We also allow ourselves one "splurge" day per week, every Saturday. Normally, Saturdays involve pizza delivery, diet soda, and beer. There may have been a trip to On the Border, as well.
So far, the plan has been very successful! In the past three weeks, I lost three pounds and Emily lost seven. This past week has represented a departure from the plan, however; I think we're both getting a little burned out. PMS may also play a role. We've decided to have a recovery week every fourth week. We don't eat whatever we want, by any means, but we have eaten more, and we bought a loaf of bread the other night. We'll see if this week undoes what we've accomplished in the past month of hard work.
The biggest challenge for me is in balancing my calorie expenditure with my calorie intake. Especially during the first two weeks, I'd eat about the same number of calories on really heavy workout days (i.e. teaching cycling, lifting weights, and a hilly run) as on easy days (i.e. just teaching yoga). I felt weak and tired and unmotivated for a few days, until I remembered that I have to cut caloric intake in relation to my exercise level. Since then, I've felt fine.
Showing posts with label calories. Show all posts
Showing posts with label calories. Show all posts
Wednesday, October 22, 2014
Friday, July 13, 2007
Recipe: Creamy Garbanzo Bean Soup
Found this recipe today, and just had to try it. I made half a batch ('cause it's just me tonight) using a can of Trader Joe's garbanzo beans, about a sixth of an onion, a full clove of garlic, and a quarter cup of cream. The soup is easy to make and delicious to eat. I recommend skipping the cumin oil unless you have real cumin seeds; all I had was ground cumin, and I definitely didn't make the oil swirled on top look as appealing as the recipe's creator. Besides which, the oil adds so much fat and so many calories, you're better off without (then you don't have to feel so guilty about the cream); just add about a teaspoon of cumin directly into the soup, or else sprinkle it on top. I'm eating my soup with a slice of whole grain bread, because that's all I have. But I bet it would be excellent with some crusty baguette, or maybe sourdough bread.
Eat a cup of it for 480 calories, 50 g carbohydrate, 11 g protein, and 27 g fat.
Eat a cup of it for 480 calories, 50 g carbohydrate, 11 g protein, and 27 g fat.
Wednesday, June 13, 2007
Recipe File: Quinoa Cucumber Salad
I've recently been reading about the many benefits of quinoa, and today I finally got my hands on some. I was sort of craving salad tonight, too, so I improvised this quick dinner using what I had in my kitchen.
1/2 cup quinoa
1 cucumber, diced
1/2 red pepper, diced
2 cloves chopped garlic
feta cheese
fresh basil
fresh parsley
olive oil
lemon juice
mint (I used dried, but if you have it, use fresh)
Rinse and drain the quinoa, then put it in a pot with 1 cup of water. Heat it on high until it starts to boil. Turn the heat to low and let it simmer, uncovered, for 15-20 minutes. You'll know it's done when all the water is absorbed and the grains become translucent. While the quinoa is cooking, dice the cucumbers, red peppers, and garlic and put them all together in a bowl. Add chopped fresh basil and parsley, then pour olive oil and lemon juice over it. Go slowly, as you'll need to do this to taste (I hardly ever measure) and you don't want your salad to be too oily or sour. Add the feta, and toss it until everything is mixed together well. Once the quinoa is done, pour it onto the salad. This will make the feta nice and melted. Toss everything together, then add the mint and toss again. Taste the salad at this point, to see if it needs anything more. I added some dry basil and salt to mine, at this point. Once your salad is seasoned to perfection, you can eat it, or chill it for about half an hour so it's nice and cold.
Diced tomatoes or kalamata olives would probably be a lovely addition to this salad. But I only put in what I had around my kitchen already.
Based on the caloric content of all the ingredients added together, I would say the whole salad probably holds about 930 calories. So if you eat half of it, figure the meal is 465 calories. I would say that, if you're eating this salad as a main course, eating a third of it would be reasonable, and as an accompaniment, eating a fifth would be best. So, the breakdown . . .
2 servings = 465 calories/serving
3 servings = 310 calories/serving
4 servings = 230 calories/serving
5 servings = 185 calories/serving
6 servings = 155 calories/serving
1/2 cup quinoa
1 cucumber, diced
1/2 red pepper, diced
2 cloves chopped garlic
feta cheese
fresh basil
fresh parsley
olive oil
lemon juice
mint (I used dried, but if you have it, use fresh)
Rinse and drain the quinoa, then put it in a pot with 1 cup of water. Heat it on high until it starts to boil. Turn the heat to low and let it simmer, uncovered, for 15-20 minutes. You'll know it's done when all the water is absorbed and the grains become translucent. While the quinoa is cooking, dice the cucumbers, red peppers, and garlic and put them all together in a bowl. Add chopped fresh basil and parsley, then pour olive oil and lemon juice over it. Go slowly, as you'll need to do this to taste (I hardly ever measure) and you don't want your salad to be too oily or sour. Add the feta, and toss it until everything is mixed together well. Once the quinoa is done, pour it onto the salad. This will make the feta nice and melted. Toss everything together, then add the mint and toss again. Taste the salad at this point, to see if it needs anything more. I added some dry basil and salt to mine, at this point. Once your salad is seasoned to perfection, you can eat it, or chill it for about half an hour so it's nice and cold.
Diced tomatoes or kalamata olives would probably be a lovely addition to this salad. But I only put in what I had around my kitchen already.
Based on the caloric content of all the ingredients added together, I would say the whole salad probably holds about 930 calories. So if you eat half of it, figure the meal is 465 calories. I would say that, if you're eating this salad as a main course, eating a third of it would be reasonable, and as an accompaniment, eating a fifth would be best. So, the breakdown . . .
2 servings = 465 calories/serving
3 servings = 310 calories/serving
4 servings = 230 calories/serving
5 servings = 185 calories/serving
6 servings = 155 calories/serving
Monday, May 21, 2007
Cuban Black Beans and Rice
This recipe makes enough for two people (or sometimes one, if you're really hungry).
1 Tbsp olive oil
2 tsp chopped garlic (2 cloves)
1 can of black beans
1/2 of a green pepper, chopped
1/2 of a sweet onion, chopped
Bay leaves
Salt
Pepper
Cumin
Cilantro
Saute the garlic in oil for a few minutes, then add the onion and cook until fragrant (the onion should be translucent). Add the green pepper (for sure use green pepper, but you can also throw in corn, carrots, red pepper, whatever you have around). Dump in the can of black beans, two bay leaves, and about two teaspoons of cumin. Let that simmer on low heat for about 15 minutes. Taste it to see how much salt and pepper to add (also add more cumin if needed, and if you want to throw in other spices like chili powder or paprika, now is the time). Let it simmer another 5 minutes or so, then take out the bay leaves. I like to eat this over rice, with cilantro for garnish. The whole batch of beans has about 600 calories, and I usually eat about half of it. If you're counting calories, though, be sure to add however much rice you eat with it.
1 Tbsp olive oil
2 tsp chopped garlic (2 cloves)
1 can of black beans
1/2 of a green pepper, chopped
1/2 of a sweet onion, chopped
Bay leaves
Salt
Pepper
Cumin
Cilantro
Saute the garlic in oil for a few minutes, then add the onion and cook until fragrant (the onion should be translucent). Add the green pepper (for sure use green pepper, but you can also throw in corn, carrots, red pepper, whatever you have around). Dump in the can of black beans, two bay leaves, and about two teaspoons of cumin. Let that simmer on low heat for about 15 minutes. Taste it to see how much salt and pepper to add (also add more cumin if needed, and if you want to throw in other spices like chili powder or paprika, now is the time). Let it simmer another 5 minutes or so, then take out the bay leaves. I like to eat this over rice, with cilantro for garnish. The whole batch of beans has about 600 calories, and I usually eat about half of it. If you're counting calories, though, be sure to add however much rice you eat with it.
Monday, April 16, 2007
First question
Hey all! I'm fielding my first question today, for one iggy, who commented on my very first post. Just as a kind of disclaimer, I'm not certified (yet) in any way. I am working towards my personal training certification, but I don't have the official piece of paper yet. That said, I feel I'm pretty knowledgeable about sports and fitness, and will (or have) thoroughly researched what I'm talking about. So (deep breath) here it goes . . .
Hi Tri Harder,
I came across your blog looking for general workout tips. i like what you're doing with the blog and I am wondering if you might answer me two questions:
The first is, I'm 5'9 180 lbs and I'm looking to drop 15 in 2 months. Is it possible? Here's the deal. I am usually in good shape (generally hover around 163) but I recently suffered a bulging disc and thereafter some major sciatica problems... still suffering too and it's been 4 months! Anyway, because I was so inactive from the injury I ended up putting on 20 lbs and it is KILLING ME! I need to get rid of this weight! What is the best thing i can do -- and I mean specifically. Everyone knows diet and exercise... but is there something specific you are aware of?
My next question is: My friend who rows crew is pushing me to try training the way he does. He does Yoga and breathing and weights from a DVD at www.mindandbodyworkout.net. Have you heard of this?
Looking forward to hearing from you as well as seeing some workout tips and recipes.
(p.s. my girlfriend goes to USC!)
Thanks for your comment, iggy! I'm totally happy to help you in any way that I can.
First off, how's your back now? I know that back problems can be a huge source of pain, and exercise can help. But I also want to make sure that by exercising you're going to make your back stronger, not cause more pain. So I would recommend double-checking with a doctor to see if there are any activities you should stay away from (although I'm guessing that you may already have done this). Losing the extra weight you've gained might also help reduce some of that pain.
15 pounds in 2 months is possible, even reasonable. Basically, you need to drop 2 pounds a week. That means cutting 7000 calories a week from your diet. That's a pretty drastic cut, but it's do-able. I would recommend keeping a log of what you eat and how many calories you burn every day. This will do two things: It will keep a record of how many more calories per day you're burning than consuming, and it will probably help you to make better food choices. If you know that you have to write down everything you eat, you'll eat better. Start by figuring out your base metabolic needs. I would use a website like mypyramid.gov to figure out your basic caloric needs. Based on your height and weight, I would guess you probably need around 2500 calories per day to maintain your weight.
Next, cut out 1000 of those calories. Yep, 1500 a day. That'll be hard to do, so I suggest making a plan. For example, my eating plan is based on a 1600/day diet: 200 for breakfast, 100 for a mid-morning snack, 500 for lunch, 200 for an afternoon snack, 500 for dinner, and 100 for an evening snack. I think if you make a plan like this, you're more likely to follow it. Then, I would suggest that you figure out where you need to make the most drastic cuts. For example, maybe the most helpful thing for you to do would be to eat a very light lunch. Whatever changes you make, be sure that you can commit to them. Maybe that means only eating certain things (like sweets) after dinner, or during the weekends.
For exercise, I would recommend a spinning class. Spinning burns a ton of calories, because the weighted wheel keeps your legs going no matter what, which will keep your heartrate high. Focus on getting your legs to turn over quickly, as this will put less stress on your muscles and more on your heart, helping you to burn calories more efficiently and allowing you to keep going for longer. In a normal, hour-long spinning class, I burn 450-550 calories. And that's 500 calories more that you can eat instead of cutting! Additionally, spinning bikes are usually pretty adjustable, so you can probably find a setting that's not going to put too much strain on your back.
I would recommend staying away from weights in general, especially if you have a limited amount of time to spend at the gym, because you're not going to burn as many calories working out with weights as you will doing some sort of aerobic exercise. I'd also be careful about your posture and technique when running, because the stress on your joints might potentially exacerbate your back problems.
I have heard of mind and body workout, believe it or not. I think I read about it on a triathlon forum, and the person who recommended it seemed to really like it. I took a look at the website, and I must admit that I tend to shy away from the phrase "cut your workout time in half." But that's probably because I really enjoy my workout time. If you're not specifically interested in rowing or triathlon, I don't know how helpful it will be. I think it's great that the program focuses on flexibility, though, and that might help with your back. But it's not going to help you burn calories and lose weight, I don't think (although I hesitate to give that kind of statement without having really seen any evidence either way). If you end up getting into sports like rowing or triathlon, it sounds like this DVD might be more helpful for you at that point.
My ultimate advice is to find some form of working out that you really love and stick with it. For me, it's triathlon; before I started this, I was never very athletic, and now it's one of my top priorities. I think if you can find something you love doing, fitness will come naturally from that. Hope this helps, and tell your girlfriend "Fight on!"
-J
Hi Tri Harder,
I came across your blog looking for general workout tips. i like what you're doing with the blog and I am wondering if you might answer me two questions:
The first is, I'm 5'9 180 lbs and I'm looking to drop 15 in 2 months. Is it possible? Here's the deal. I am usually in good shape (generally hover around 163) but I recently suffered a bulging disc and thereafter some major sciatica problems... still suffering too and it's been 4 months! Anyway, because I was so inactive from the injury I ended up putting on 20 lbs and it is KILLING ME! I need to get rid of this weight! What is the best thing i can do -- and I mean specifically. Everyone knows diet and exercise... but is there something specific you are aware of?
My next question is: My friend who rows crew is pushing me to try training the way he does. He does Yoga and breathing and weights from a DVD at www.mindandbodyworkout.net. Have you heard of this?
Looking forward to hearing from you as well as seeing some workout tips and recipes.
(p.s. my girlfriend goes to USC!)
Thanks for your comment, iggy! I'm totally happy to help you in any way that I can.
First off, how's your back now? I know that back problems can be a huge source of pain, and exercise can help. But I also want to make sure that by exercising you're going to make your back stronger, not cause more pain. So I would recommend double-checking with a doctor to see if there are any activities you should stay away from (although I'm guessing that you may already have done this). Losing the extra weight you've gained might also help reduce some of that pain.
15 pounds in 2 months is possible, even reasonable. Basically, you need to drop 2 pounds a week. That means cutting 7000 calories a week from your diet. That's a pretty drastic cut, but it's do-able. I would recommend keeping a log of what you eat and how many calories you burn every day. This will do two things: It will keep a record of how many more calories per day you're burning than consuming, and it will probably help you to make better food choices. If you know that you have to write down everything you eat, you'll eat better. Start by figuring out your base metabolic needs. I would use a website like mypyramid.gov to figure out your basic caloric needs. Based on your height and weight, I would guess you probably need around 2500 calories per day to maintain your weight.
Next, cut out 1000 of those calories. Yep, 1500 a day. That'll be hard to do, so I suggest making a plan. For example, my eating plan is based on a 1600/day diet: 200 for breakfast, 100 for a mid-morning snack, 500 for lunch, 200 for an afternoon snack, 500 for dinner, and 100 for an evening snack. I think if you make a plan like this, you're more likely to follow it. Then, I would suggest that you figure out where you need to make the most drastic cuts. For example, maybe the most helpful thing for you to do would be to eat a very light lunch. Whatever changes you make, be sure that you can commit to them. Maybe that means only eating certain things (like sweets) after dinner, or during the weekends.
For exercise, I would recommend a spinning class. Spinning burns a ton of calories, because the weighted wheel keeps your legs going no matter what, which will keep your heartrate high. Focus on getting your legs to turn over quickly, as this will put less stress on your muscles and more on your heart, helping you to burn calories more efficiently and allowing you to keep going for longer. In a normal, hour-long spinning class, I burn 450-550 calories. And that's 500 calories more that you can eat instead of cutting! Additionally, spinning bikes are usually pretty adjustable, so you can probably find a setting that's not going to put too much strain on your back.
I would recommend staying away from weights in general, especially if you have a limited amount of time to spend at the gym, because you're not going to burn as many calories working out with weights as you will doing some sort of aerobic exercise. I'd also be careful about your posture and technique when running, because the stress on your joints might potentially exacerbate your back problems.
I have heard of mind and body workout, believe it or not. I think I read about it on a triathlon forum, and the person who recommended it seemed to really like it. I took a look at the website, and I must admit that I tend to shy away from the phrase "cut your workout time in half." But that's probably because I really enjoy my workout time. If you're not specifically interested in rowing or triathlon, I don't know how helpful it will be. I think it's great that the program focuses on flexibility, though, and that might help with your back. But it's not going to help you burn calories and lose weight, I don't think (although I hesitate to give that kind of statement without having really seen any evidence either way). If you end up getting into sports like rowing or triathlon, it sounds like this DVD might be more helpful for you at that point.
My ultimate advice is to find some form of working out that you really love and stick with it. For me, it's triathlon; before I started this, I was never very athletic, and now it's one of my top priorities. I think if you can find something you love doing, fitness will come naturally from that. Hope this helps, and tell your girlfriend "Fight on!"
-J
Bar Hopping
The other day at UCSB, during the raffle (which was more of a "duck and cover" kind of event), I managed to slide tackle my way into winning a plastic bag full of Clif bars. I'm eating one of them as I speak, and it's a kind I've never tried before: Clif Nectar, Cinnamon Pecan flavor. Now, I've never had the Clif Nectar bars before, but I have been meaning to do a piece on different kinds of energy bars for a while. So prepare yourselves for some supplementary knowledge, because I intend to go over the kinds of bars I've tried, what I prefer, and the nutritional benefits of each.
PowerBars
I would guess that PowerBar is probably the most common energy bar available. It's the first one I ever used (but not until college), and it's the one most of my tri team uses. It's also been around longest, and sponsors lots of athletic events, including most of the collegiate triathlons I've been too this year, and lots of athletes, including UCLA's tri team. So I appreciate the brand and have nothing against the company.
Nutritionally, you can expect 230-250 calories, 2-4 g fat, 40-45 g carbohydrate (about half of it sugars), and 9-10 g protein in each bar. The nutritional data does vary by flavor, but you can check all of them out at the PowerBar website. By the way, I'm only talking about PowerBar performance bars. I've never tried Pria, Harvest, Triple Threat, or any of the other variations. I think they're probably worth trying; I just haven't gotten around to it as of yet.
As far as taste goes, and how I like them, they taste okay. I don't eat them regularly anymore, because I kind of got burned out on them and I prefer other, more natural options now. One thing I sort of dislike is that they have kind of a chemical aftertaste, which isn't entirely unpleasant, but is definitely, distinctively chemical. That said, PowerBars have a pleasantly chewy (like taffy) consistency with a little bit of crunch from crispy rice. I like them. My favorite flavors are Chocolate peanut butter, peanut buttery, and vanilla crisp. I stay away from espresso and wild berry. Price on the PowerBar is going to be somewhere between $1.00 and $1.50. I would advise buying from Wal-Mart or Target, rather than a sports store (unless you have a discount), because it's cheaper.
PowerBars
I would guess that PowerBar is probably the most common energy bar available. It's the first one I ever used (but not until college), and it's the one most of my tri team uses. It's also been around longest, and sponsors lots of athletic events, including most of the collegiate triathlons I've been too this year, and lots of athletes, including UCLA's tri team. So I appreciate the brand and have nothing against the company.Nutritionally, you can expect 230-250 calories, 2-4 g fat, 40-45 g carbohydrate (about half of it sugars), and 9-10 g protein in each bar. The nutritional data does vary by flavor, but you can check all of them out at the PowerBar website. By the way, I'm only talking about PowerBar performance bars. I've never tried Pria, Harvest, Triple Threat, or any of the other variations. I think they're probably worth trying; I just haven't gotten around to it as of yet.
As far as taste goes, and how I like them, they taste okay. I don't eat them regularly anymore, because I kind of got burned out on them and I prefer other, more natural options now. One thing I sort of dislike is that they have kind of a chemical aftertaste, which isn't entirely unpleasant, but is definitely, distinctively chemical. That said, PowerBars have a pleasantly chewy (like taffy) consistency with a little bit of crunch from crispy rice. I like them. My favorite flavors are Chocolate peanut butter, peanut buttery, and vanilla crisp. I stay away from espresso and wild berry. Price on the PowerBar is going to be somewhere between $1.00 and $1.50. I would advise buying from Wal-Mart or Target, rather than a sports store (unless you have a discount), because it's cheaper.
Clif Bars
Clif Bar is probably my all-time favorite bar. They have a much more natural taste and feel than PowerBars. Plus, they don't have that chemical taste. Clif Bars do have added chemical nutrition, however, so they're not entirely all-natural. When I was climbing with the USC climbing club, this was the most popular choice of bar. Clif Bar also sponsors athletes and events (like the UCSB tri team and their race). I like that the company is home-grown, also.
Clif Bar has about the same nutrition as PowerBar, although they have more fat in general. Calories, 250, Fat 5g, Carbs 45 g (about half of it sugar), and Protein 10g. If you want all the details, go to the website.
For my part, I love Clif Bars. I haven't eaten many of them in the past two weeks, because I've been trying some new things, but I always know that I can come back to them. Clif Bars are chewy, but not sticky like PowerBars. They also don't have that characteristic, crispy rice crunch. My favorite flavors are cool mint chocolate (by far!), cookies and cream, chocolate almond crunch, black cherry almond . . . actually, the only ones I don't like are the chocolate chip peanut crunch, because it takes chemically like a PowerBar, and carrot cake, because it's too bland. Clif Bar is a little more like a granola bar than PowerBar is, but less crunchy and more processed. Also, I should warn you, the chocolatey flavors sort of look like poop. Buy your Clif Bars at Wal Mart, Target, or Trader Joe's, because you can get them there for under a dollar. If you buy at a sports store, you'll probably pay $1.25 or $1.40.
Clif Luna Bars
I've recently become a big fan of Luna Bars. They're specially engineered for women's nutrition. They have fewer calories than Clif and PowerBars, just 180 per bar, and fewer carbs (around 27 g for most flavors). Other facts . . . 4-5 g fat, 10 g sugar, 10 g protein. Luna Bars contain more folic acid, soy protein, and calcium (among other things) especially for women. Men can eat the bars too, of course. Unfortunately, Luna Bars have a kind of chemical taste, but they are crunchier than PowerBars. The only flavor that I'll eat consistently is S'more. Lemon Zest was okay, but the chemical taste was stronger. And I haven't tried every flavor. Luna Bars are the same price as Clif Bars. I don't eat them all the time, but if I need a break from Clif Bars, I'll eat one.
Luna recently started making Luna Sunrise bars, which are formulated especially for breakfast. I tried one the other day, and wasn't crazy about it. Really, the only difference is that "It simply has flavors and nutrition that women tend to enjoy in the morning." It has more whole grains, protein, and fiber to help curb hunger, also. But I wouldn't really recommend these over any other energy bar.
Clif Nectar
Nectar bars are all-natural (like Clif Bars), organic, and raw. They have 2 servings of fruit, 5 or fewer ingredients, no processed sugars, and have no soy, wheat, gluten, or dairy. So they're safe for you no matter your allergy, I suppose. Fewer calories in these, two, although they're significantly smaller. 150-170 calories, 5-9 g fat, 26-30 g carbohydrate (19 g sugar), 2-3 g protein. These bars are an excellent source of dietary fiber, but that's about it. They're a very compact food, so good for what you want an energy bar to be good for: lots of energy in a small space. But I didn't really enjoy eating the one I've tried. I'm glad I got it for free. Maybe the other flavors are better. If you want a raw, all-natural, but still compact food option, I'd recommend Larabar. I'm not sure how much Nectar bars will cost you, as I didn't buy mine. Sorry, but I don't recommend them unless you have special needs for 100% organic, raw food, or have food allergies. I might revise my recommendation, though, if the other flavors turn out to be better.
Balance Bars
Forgive me, but I have recently become absolutely addicted to Balance Bars. I never tried them before because I thought they were too mainstream. They seemed like dieter food instead of athlete food. The whole point of Balance is to provide well-rounded nutrition (i.e. 40% carbs, 30% protein, 30% fat). You can count on 200 calories per bar, 3.5 g fat, 14 g protein, 22 g protein. The best part of a Balance Bar is that it tastes like candy. I know, I know, maybe not what you're looking for in nutrition. But the point of these bars is not entirely to be nutritious; it's to provide fast, clean energy in a compact form that is more healthful than candy and more convenient than fruit, yoghurt, and granola. Balance Bars are very compact, smaller than any of the others, except maybe Nectar bars. They're currently my favorite, but I'll probably switch back to Clif Bars pretty soon. One advantage to Balance Bars is that they're a little easier to find, I think, because they're more mainstream. They're also about $1 if you get them at Wal Mart, Target, or Trader Joe's. Don't know about anywhere else, as I haven't bought them anywhere else yet. I recommend cookie dough, chocolate peanut butter, or peanut butter flavors, although I've liked all the ones I've tried so far.
To conclude, let me make clear that energy bars are not for meal replacement (except maybe breakfast, when you're running out and can just grab one). I do not recommend that you trade one for lunch or dinner. They're snack food, and the reason that athletes choose them is that they're compact and clean and can be carried along on long workouts, but they are more substantial than gels or recovery drinks. So use them for that, not for meals. For final recommendations, I suggest Clif Bars in general, PowerBars if you want to look more like a serious athlete, Clif Nectar if you have special needs, Luna Bars if you need a break from other things, and Balance Bars if you like candy. I think Clif Bar overall is the best--compact, healthy, all-natural, and convenient.
Clif Bar has about the same nutrition as PowerBar, although they have more fat in general. Calories, 250, Fat 5g, Carbs 45 g (about half of it sugar), and Protein 10g. If you want all the details, go to the website.
For my part, I love Clif Bars. I haven't eaten many of them in the past two weeks, because I've been trying some new things, but I always know that I can come back to them. Clif Bars are chewy, but not sticky like PowerBars. They also don't have that characteristic, crispy rice crunch. My favorite flavors are cool mint chocolate (by far!), cookies and cream, chocolate almond crunch, black cherry almond . . . actually, the only ones I don't like are the chocolate chip peanut crunch, because it takes chemically like a PowerBar, and carrot cake, because it's too bland. Clif Bar is a little more like a granola bar than PowerBar is, but less crunchy and more processed. Also, I should warn you, the chocolatey flavors sort of look like poop. Buy your Clif Bars at Wal Mart, Target, or Trader Joe's, because you can get them there for under a dollar. If you buy at a sports store, you'll probably pay $1.25 or $1.40.
Clif Luna Bars
I've recently become a big fan of Luna Bars. They're specially engineered for women's nutrition. They have fewer calories than Clif and PowerBars, just 180 per bar, and fewer carbs (around 27 g for most flavors). Other facts . . . 4-5 g fat, 10 g sugar, 10 g protein. Luna Bars contain more folic acid, soy protein, and calcium (among other things) especially for women. Men can eat the bars too, of course. Unfortunately, Luna Bars have a kind of chemical taste, but they are crunchier than PowerBars. The only flavor that I'll eat consistently is S'more. Lemon Zest was okay, but the chemical taste was stronger. And I haven't tried every flavor. Luna Bars are the same price as Clif Bars. I don't eat them all the time, but if I need a break from Clif Bars, I'll eat one.
Luna recently started making Luna Sunrise bars, which are formulated especially for breakfast. I tried one the other day, and wasn't crazy about it. Really, the only difference is that "It simply has flavors and nutrition that women tend to enjoy in the morning." It has more whole grains, protein, and fiber to help curb hunger, also. But I wouldn't really recommend these over any other energy bar.
Clif Nectar
Nectar bars are all-natural (like Clif Bars), organic, and raw. They have 2 servings of fruit, 5 or fewer ingredients, no processed sugars, and have no soy, wheat, gluten, or dairy. So they're safe for you no matter your allergy, I suppose. Fewer calories in these, two, although they're significantly smaller. 150-170 calories, 5-9 g fat, 26-30 g carbohydrate (19 g sugar), 2-3 g protein. These bars are an excellent source of dietary fiber, but that's about it. They're a very compact food, so good for what you want an energy bar to be good for: lots of energy in a small space. But I didn't really enjoy eating the one I've tried. I'm glad I got it for free. Maybe the other flavors are better. If you want a raw, all-natural, but still compact food option, I'd recommend Larabar. I'm not sure how much Nectar bars will cost you, as I didn't buy mine. Sorry, but I don't recommend them unless you have special needs for 100% organic, raw food, or have food allergies. I might revise my recommendation, though, if the other flavors turn out to be better.
Balance Bars
Forgive me, but I have recently become absolutely addicted to Balance Bars. I never tried them before because I thought they were too mainstream. They seemed like dieter food instead of athlete food. The whole point of Balance is to provide well-rounded nutrition (i.e. 40% carbs, 30% protein, 30% fat). You can count on 200 calories per bar, 3.5 g fat, 14 g protein, 22 g protein. The best part of a Balance Bar is that it tastes like candy. I know, I know, maybe not what you're looking for in nutrition. But the point of these bars is not entirely to be nutritious; it's to provide fast, clean energy in a compact form that is more healthful than candy and more convenient than fruit, yoghurt, and granola. Balance Bars are very compact, smaller than any of the others, except maybe Nectar bars. They're currently my favorite, but I'll probably switch back to Clif Bars pretty soon. One advantage to Balance Bars is that they're a little easier to find, I think, because they're more mainstream. They're also about $1 if you get them at Wal Mart, Target, or Trader Joe's. Don't know about anywhere else, as I haven't bought them anywhere else yet. I recommend cookie dough, chocolate peanut butter, or peanut butter flavors, although I've liked all the ones I've tried so far.
To conclude, let me make clear that energy bars are not for meal replacement (except maybe breakfast, when you're running out and can just grab one). I do not recommend that you trade one for lunch or dinner. They're snack food, and the reason that athletes choose them is that they're compact and clean and can be carried along on long workouts, but they are more substantial than gels or recovery drinks. So use them for that, not for meals. For final recommendations, I suggest Clif Bars in general, PowerBars if you want to look more like a serious athlete, Clif Nectar if you have special needs, Luna Bars if you need a break from other things, and Balance Bars if you like candy. I think Clif Bar overall is the best--compact, healthy, all-natural, and convenient.
Sunday, April 15, 2007
Thursday, April 12 - Friday, April 13
Food
Lost track
Training
Swimming class
Two-mile tempo run on Thursday
Summary
I don't know if I would say that I fell off the wagon, towards the end of the week. I've been keeping track of my eating and training really diligently. I felt like I should have the freedom to have a day off if I wanted it. Additionally, Thursday I started tapering for my the UCSB race. So I was focusing on a brief recovery phase and allowing myself to eat, well, not whatever I want, but more food and different kinds of food than what I would normally allow myself to eat. Like chips and trail mix. And booze. Empty calories. I haven't really permitted myself a lot of empty calories lately, but I went a little bit crazy. Made a run to Ralph's for cinnamon rolls. Yummy!
Lost track
Training
Swimming class
Two-mile tempo run on Thursday
Summary
I don't know if I would say that I fell off the wagon, towards the end of the week. I've been keeping track of my eating and training really diligently. I felt like I should have the freedom to have a day off if I wanted it. Additionally, Thursday I started tapering for my the UCSB race. So I was focusing on a brief recovery phase and allowing myself to eat, well, not whatever I want, but more food and different kinds of food than what I would normally allow myself to eat. Like chips and trail mix. And booze. Empty calories. I haven't really permitted myself a lot of empty calories lately, but I went a little bit crazy. Made a run to Ralph's for cinnamon rolls. Yummy!
Thursday, April 12, 2007
Wednesday, April 11
Food
Breakfast: Balance bar (200 calories)
Morning: nothing (0 calories)
Lunch: Spaghetti with sauce (490 calories)
Afternoon: Luna bar, crackers with peanut butter (500 calories)
Dinner: Apple (80 calories)
Midnight: Cereal (160 calories)
Total: 1430
Training
Masters Swim, 25 minutes, 218 calories
Weight lifting, 45 minutes, 160 calories
Total: 2378
Summary
Yesterday was kind of a downer. I really didn't want to go to Masters Swim, but I figured, since it was my last day before tapering for UCSB, I probably should. I got out there and it just wasn't working; mentally, I really wasn't into it. Besides which, it was an IM workout, which I don't particularly like because my butterfly and back strokes are pretty bad, and it seems pointless to me to work so hard in areas that don't really apply to me. So I got out of the pool early, about 12:40, and skated home to eat lunch. I felt horrible, too, because I felt like I had wasted my time on junk meters. It was extra annoying, because I had considered skipping the workout anyway.
The rest of the day was pretty frustrating, too. I had trouble controlling myself when it came to food. Maybe I needed to ease up on myself a little, like I was trying too hard to regulate what I was eating. But I sort of felt tempted to eat because I was unhappy, or anxious. Normally, I don't have a problem with that. I eat when I'm bored, but not to make myself feel better. It's a frightening development for me.
All in all, not a great training day. But I need to be able to get over it when things don't go well, or as planned, and be able to face the next day ready to start fresh.
Breakfast: Balance bar (200 calories)
Morning: nothing (0 calories)
Lunch: Spaghetti with sauce (490 calories)
Afternoon: Luna bar, crackers with peanut butter (500 calories)
Dinner: Apple (80 calories)
Midnight: Cereal (160 calories)
Total: 1430
Training
Masters Swim, 25 minutes, 218 calories
Weight lifting, 45 minutes, 160 calories
Total: 2378
Summary
Yesterday was kind of a downer. I really didn't want to go to Masters Swim, but I figured, since it was my last day before tapering for UCSB, I probably should. I got out there and it just wasn't working; mentally, I really wasn't into it. Besides which, it was an IM workout, which I don't particularly like because my butterfly and back strokes are pretty bad, and it seems pointless to me to work so hard in areas that don't really apply to me. So I got out of the pool early, about 12:40, and skated home to eat lunch. I felt horrible, too, because I felt like I had wasted my time on junk meters. It was extra annoying, because I had considered skipping the workout anyway.
The rest of the day was pretty frustrating, too. I had trouble controlling myself when it came to food. Maybe I needed to ease up on myself a little, like I was trying too hard to regulate what I was eating. But I sort of felt tempted to eat because I was unhappy, or anxious. Normally, I don't have a problem with that. I eat when I'm bored, but not to make myself feel better. It's a frightening development for me.
All in all, not a great training day. But I need to be able to get over it when things don't go well, or as planned, and be able to face the next day ready to start fresh.
Wednesday, April 11, 2007
Tuesday, April 10
Food
Breakfast: Chocolate chip cookie (100 calories)
Morning: Balance bar, recovery drink (300 calories)
Lunch: Chicken curry with rice (500 calories)
Afternoon snack: Almonds, cookies (300 calories)
Dinner: Spaghetti (600 calories)
Midnight snack: Cookies and tea (300 calories)
Total: 2100 calories
Training
Track practice
1600 warm up
Active warm ups (high knees, butt kicks, lunges, hurdles, side strides)
1x800 @ 5K pace (I forgot to time this one)
1x1200 @ 5k pace (7 minutes, 9:20/mile pace)
1x800 @ hard mile pace (9:20/mile pace)
2x400 @ hard mile pace (9:00/mile pace)
800 cool down
in about 35 minutes; 370 calories
Swim class
Mostly flip turns and drills, about 550 yards
291 calories
Spinning, 45 minutes
448 calories
Total burned: 3109
Summary
In general, I love Tuesdays. Yes, they're difficult to manage, and it's kind of intimidating to come up against three different workouts in one day, but it gives me such a feeling of accomplishment! Plus the endorphin high is unbeatable.
Dolce, one of my very close friends, has been thinking about getting involved with triathlon, and so she came to track practice with me. Dolce hasn't run since the L.A. Marathon, over a month ago, and she's a little out of shape, but she worked really hard to keep up with me. And with her there, I definitely pushed myself to a harder pace. Especially at the end of our last 400; Dolce started sprinting with less than 100 to go, so we both finished at a dead sprint. It felt amazing!
Swimming class wasn't much of a workout. Mostly, we worked on comptetition turns. I'm finally getting the hang of flip turns, after like a year, but I still don't want to do them on every lap. At least I can do them without getting a nose full of water, though.
Spinning was challenging, as always, but not as much as it was last week, so it felt like a good balance. I've noticed that I've developed a lot of strength standing, but it feels like my cadence is getting slower while sitting, by comparison. After spinning, Zach intimated that he thinks I've improved the most out of anyone on the team in the past year. That felt pretty awesome. It's excellent to put so much time and energy and soul into improving and then find that you're not only improving, but that everyone knows it!
My 3-hour Olympic seems closer than ever.
Breakfast: Chocolate chip cookie (100 calories)
Morning: Balance bar, recovery drink (300 calories)
Lunch: Chicken curry with rice (500 calories)
Afternoon snack: Almonds, cookies (300 calories)
Dinner: Spaghetti (600 calories)
Midnight snack: Cookies and tea (300 calories)
Total: 2100 calories
Training
Track practice
1600 warm up
Active warm ups (high knees, butt kicks, lunges, hurdles, side strides)
1x800 @ 5K pace (I forgot to time this one)
1x1200 @ 5k pace (7 minutes, 9:20/mile pace)
1x800 @ hard mile pace (9:20/mile pace)
2x400 @ hard mile pace (9:00/mile pace)
800 cool down
in about 35 minutes; 370 calories
Swim class
Mostly flip turns and drills, about 550 yards
291 calories
Spinning, 45 minutes
448 calories
Total burned: 3109
Summary
In general, I love Tuesdays. Yes, they're difficult to manage, and it's kind of intimidating to come up against three different workouts in one day, but it gives me such a feeling of accomplishment! Plus the endorphin high is unbeatable.
Dolce, one of my very close friends, has been thinking about getting involved with triathlon, and so she came to track practice with me. Dolce hasn't run since the L.A. Marathon, over a month ago, and she's a little out of shape, but she worked really hard to keep up with me. And with her there, I definitely pushed myself to a harder pace. Especially at the end of our last 400; Dolce started sprinting with less than 100 to go, so we both finished at a dead sprint. It felt amazing!
Swimming class wasn't much of a workout. Mostly, we worked on comptetition turns. I'm finally getting the hang of flip turns, after like a year, but I still don't want to do them on every lap. At least I can do them without getting a nose full of water, though.
Spinning was challenging, as always, but not as much as it was last week, so it felt like a good balance. I've noticed that I've developed a lot of strength standing, but it feels like my cadence is getting slower while sitting, by comparison. After spinning, Zach intimated that he thinks I've improved the most out of anyone on the team in the past year. That felt pretty awesome. It's excellent to put so much time and energy and soul into improving and then find that you're not only improving, but that everyone knows it!
My 3-hour Olympic seems closer than ever.
Monday, April 9, 2007
Sunday, April 08, 2007
Food
Breakfast: Scrambled Eggs (204 calories)
Morning snack: Chocolate chip cookies (200 calories)
Lunch: Dumplings (jiaozi, 120 calories)
Afternoon snack: Chocolate chip cookies (200 calories)
Dinner: Spaghetti with marinara, cheesecake, brownies (700 calories)
Midnight snack: Almonds, tortilla with butter (260 calories)
Total for the day: 1684
Training
10 K run (South on Figueroa, west on Exposition, north on Vermont, east on Adams x 2)
Took me 1:11 (about 11:16/mile) and I burned around 626 calories.
Total calories burned: 2626
Summary
Yesterday's run was my first 10 K training run ever. I was excited to find a route that so exactly fit my needs. The loop I took was almost exactly 5 K (gmaps pedometer says it's actually 3.18 miles). It's not the most comfortable route, by any means; it's all within the city, and the number of cars is troubling. The air quality is poor. And especially down Adams, there's a lot of pedestrian traffic to dodge, small shops and bakeries and whatnot.
The first half of my run was the more difficult half. I was reasonably well focused and maintaining an average pace. Within the first couple miles, I had to keep reminding myself that I was on a long distance training run, and that my pace and perceived effort should be moderate; this was not a tempo run. I had to discipline myself to go slower than I might have liked. Also, although I wanted to be out on the road and was extremely motivated, even excited, to be training, I found myself boring with my run fairly quickly; I wanted to cut my run short and go back home.
But I pushed past my starting point in about 36 minutes to begin my second loop, and it felt great. I wanted to work for a negative split, so I pushed myself a little harder. For the first lap, I tried to keep my heartrate between 145 and 150 (which is Zone 1, for those who keep track of such things), but on my second lap I shot for 150-160 (still Zone 1).
On this longer training run, without the fatigue of many of my training runs, I got to be better acquainted with my body. I already knew that I hit a second wind about halfway into my third mile, but now I also know that I feel fresher after about four and a half, and that the hardest time for me is about half a mile from the end. It took a little bit of mental strength to keep going at five and a half.
Overall, a good day for training, although a relatively light load for me. The difference between my estimated calories consumed and estimated calories burned was 942, lower than normal, but still a good balance.
Breakfast: Scrambled Eggs (204 calories)
Morning snack: Chocolate chip cookies (200 calories)
Lunch: Dumplings (jiaozi, 120 calories)
Afternoon snack: Chocolate chip cookies (200 calories)
Dinner: Spaghetti with marinara, cheesecake, brownies (700 calories)
Midnight snack: Almonds, tortilla with butter (260 calories)
Total for the day: 1684
Training
10 K run (South on Figueroa, west on Exposition, north on Vermont, east on Adams x 2)
Took me 1:11 (about 11:16/mile) and I burned around 626 calories.
Total calories burned: 2626
Summary
Yesterday's run was my first 10 K training run ever. I was excited to find a route that so exactly fit my needs. The loop I took was almost exactly 5 K (gmaps pedometer says it's actually 3.18 miles). It's not the most comfortable route, by any means; it's all within the city, and the number of cars is troubling. The air quality is poor. And especially down Adams, there's a lot of pedestrian traffic to dodge, small shops and bakeries and whatnot.
The first half of my run was the more difficult half. I was reasonably well focused and maintaining an average pace. Within the first couple miles, I had to keep reminding myself that I was on a long distance training run, and that my pace and perceived effort should be moderate; this was not a tempo run. I had to discipline myself to go slower than I might have liked. Also, although I wanted to be out on the road and was extremely motivated, even excited, to be training, I found myself boring with my run fairly quickly; I wanted to cut my run short and go back home.
But I pushed past my starting point in about 36 minutes to begin my second loop, and it felt great. I wanted to work for a negative split, so I pushed myself a little harder. For the first lap, I tried to keep my heartrate between 145 and 150 (which is Zone 1, for those who keep track of such things), but on my second lap I shot for 150-160 (still Zone 1).
On this longer training run, without the fatigue of many of my training runs, I got to be better acquainted with my body. I already knew that I hit a second wind about halfway into my third mile, but now I also know that I feel fresher after about four and a half, and that the hardest time for me is about half a mile from the end. It took a little bit of mental strength to keep going at five and a half.
Overall, a good day for training, although a relatively light load for me. The difference between my estimated calories consumed and estimated calories burned was 942, lower than normal, but still a good balance.
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