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Archive for the ‘Food’ Category

Day 25 – Decadence

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Caramel-y, creamy happiness

Lest you think that life on the run is a sad time spent avoiding my favorite foods, do not despair on my behalf. My diet right now is pretty decadent. I am limiting sugar, but I’m not eliminating it. I am watching the carb intake a little less than usual, which means saying yes to a second slice of bread.

Donuts may be a no, but a dash of caramel creamer is a yes.

I am not yet running on the level where a luxurious post-run meal is necessary for recovery after any run I complete, but I look forward to the day when it is. Running experts suggest post-run splurges after a long run or a race (like a marathon). This meal needs to be designed to get all your hormones and immunity back to normal, re-hydrate, pump yourself full of the right ratio of carbs to proteins, repair muscles, and reduce inflammation.

Your body needs recovery after normal runs, too, so go on and be a little decadent about it. A snack with carbs and protein is ideal. The easiest (and let’s just say it – best) thing? Chocolate milk. Specifically, I recommend a nice glass of Trumoo whole chocolate milk. Whole (and yes, by that I do mean full fat. Glory be!) chocolate milk has the perfect ratio of carbs to protein (3:1 or 4:1) that send your body into recovery mode. I have to take a pill to have chocolate milk, though, so I don’t necessarily keep it around.

Vegans, take heart. A beverage gem with which I do not have to take a pill that was recently brought to my attention is Silk’s Chocolate Protein Nutmilk. It has 10g of protein per serving, but only 16g of carbs. Oh, well, I guess that means I just have to turn it into a milkshake by adding a serving-sized scoop of So Delicious Snickerdoodle to balance out that ratio.

The sacrifices I make…

After a run, skip the calorie counting (if you’re into that sort of thing) and give yourself a little treat. Your body will thank you.

What’s your favorite post-workout snack?

 

I’m spending 31 days running wild.

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Day 24 – What I Avoid

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Oh, donuts – I love you so much. Most of the time. You can tell by the fact that these have been in my apartment for over a week and are still there (as opposed to in my belly) that I have been getting more exercise.

One of my favorite things about running is how easy it makes it for me to eat well.

It’s not that the cravings for all my bad habits magically disappear. It’s that my bad habits make me feel so bad (physically, not emotionally. I don’t do food guilt.) when I run that they’re not even worth the moment of joy they bring.

My food habits tend toward laziness. For most people, this would mean eating emotionally, and I sometimes do that, but for this INTJ, even emotions have reasoning. Decisions about food consumption seem to fall according to a simple benefit/cost ratio. For example, eating more than a tablespoon of cream cheese, even if I take a pill to soothe the lactose intolerance, makes me ill. I have no problem leaving it alone because my hatred of being sick is greater than my love of cream cheese (and oh, how I love it). Losing a little sleep over having coffee too late in the day, though? Totally worth it.

I have a pretty low sugar tolerance most of the time, but when I’m running on a regular basis, I cut way down on sugar because it really messes up…everything. My sleep patterns (which are already not stellar). My focus. My energy level. I’m a mess when I’ve had too much sugar – especially when I add a lot of activity.

I also tend to cut carbonated drinks out, because my body HATES them. I can’t even walk up the minor incline to my car without getting winded when I’ve had soda. Running is already not the easiest thing for me; why would I intentionally make it harder?

 

Running helps me eat better, and eating better helps me run better. It’s a beautiful cycle.

 

I’m spending 31 days running wild.

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Day 23 – What I Eat

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The start of a beautiful friendship

This weekend, it was soup weather in Denton. During cooler (or even just less hot) months, I make at least one soup a week. It’s one of my favorite meals. It’s inexpensive, satisfying, comforting, and delicious.

It’s also a great way to pack in nutrients when I am training. My tendency to run more often when it’s cool outside isn’t just about the weather. It also has a lot to do with my seasonal food choices that give me more energy. Lack of energy will zap my motivation faster than anything. I have been told time and time again, “Just get yourself started – the energy will come with more exercise.” But for me, getting started requires it. The energy has to come first.

For this, I turn to food. I increase my consumption of fruits and vegetables, and I limit things like sugar, which gives me a false high that I know will soon send me crashing. I also tend to be a little anemic sometimes, so I focus more on leafy greens and peas, sneak raisins and dried apricots into everything (caponata with apricots – do it!), and revel in increasing my cheeseburger intake (without the side of onion rings and Dr. Pepper that often accompany it, of course).

Making healthy food choices begins with assessing what you need. I need more energy than usual to even want to run, so I eat things that I know will boost my energy level overall. If you are regularly running longer distances, you might want to consider carbo-loading (which is as glorious as it sounds) to maintain energy during your long runs. If you are prone to muscle cramps, you might want to think about foods that put more more potassium, calcium, or sodium in your diet, or maybe drink more water. Figuring out what you need is the key to making better choices that fuel you well.

 

I’m spending 31 days running wild.

 

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Benefits of these snacks: 1) Loads of energy. 2) If you don’t keep these ingredients as part of your staples, this bags costs about what it would cost you to buy all the ingredients, which is handy if you’re not sure if you’ll like them. Drawback: It’s hard to stop at one serving. Definitely for disciplined snackers.

This is probably going to be my favorite week. You know I love talking about food.

This week is not about learning a new diet or the newest trends that various medical researchers have discovered will save your life. The main reason for this is that there’s not one diet that works the best for everyone. No matter how fervently a group of experts proclaim the wonders of one way of eating, there are often an equal number of experts who are just as qualified who say something different – sometimes, the exact opposite.

Does this mean that we should ignore our doctors and all other experts and just do what we want? Of course not. That’s ridiculous. Don’t ignore your doctor. You could die.

This variance in results does, however, lead me to the conclusion that, while the human body may generally function in a particular way, it is indeed a marvel. And marvels are complicated and unique.

What works best varies from runner to runner. Some runners find that they perform better on a vegan diet. Some runners feel perpetually exhausted if they aren’t eating meat. Cheese (in moderation) is a great source of calcium and protein, but not if the runner is severely lactose intolerant, because one can’t absorb nutrients from foods that one’s body can’t digest.

So while I will be talking this week about what I eat and what I don’t eat when I’m training, I will also be talking about the process of finding what fits in those categories for you. We’ll talk about decadence and moderation, because both have a place here. And Friday is devoted to those of us who are snackers (disciplined or otherwise).

 

I’m spending 31 days running wild.

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Carb-load, you say? Don’t mind if I do.*

*Warning: eating this much pasta at once might come closer to inspiring you to lie on the couch rather than replenishing you. There’s a difference between fueling and outright gluttony.

One thing I love about having a regular running practice is that I don’t necessarily monitor what I eat, but I end up eating better anyway. I tend to cut out soda, because running (walking…hiking…breathing) on days that I’ve had a Dr. Pepper is so much harder. I had a Cherry Coke today, and I thought that little hill back to the office was going to kill me. I am also not a fan of running when I’ve had a lot of dairy-intense food, regardless of how many pills I’ve taken to corral the lactose. I tend to stop doing things that make me feel extra exhausted or nauseated.

I also more readily notice food that gives me more energy. I eat pasta more often than usual, but instead of the ratio of pasta-to-vegetable pictured above, it reverses. Veggies become the stars of the dish. I tend to eat more fruit, and I tend to eat more eggs.

I have tried to follow several recommended diet plans for runners in the past. These are not bad plans. Most of them tell you to eat real food and stop eating junk, which is good advice for anyone, really. My focus would wane, though, after about the first couple of weeks (i.e., after the first round of groceries disappeared). I also found I had to tweak most plans too much to make them work for me. So I made my own plan. Running is probably what taught me to meal plan effectively.

What are your go-to snacks/meals when you are increasing your activity level?

 

I’m spending 31 days running wild. 

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This is how the best dinner parties start.

“Which five bookish people (or animals, I’m not picky) would be around your perfect literary dinner table?”

  1. Britt-Marie, from Britt-Marie was Here. She would be right on time, and she would approve of my cutlery drawer. We could be nerdy about that together.
  2. Ernest Hemingway. I would seat him next to Britt-Marie. They would either go to great lengths to hold each other in detached but respectful regard or they would despise each other, resulting in her prim, passive-aggressive jabs and his outright roguish responses. Either way, entertaining for all. Dinner and a show.
  3. Peeta from The Hunger Games. He would be a charming, polite dinner guest. Someone to balance out the chaos happening across the table. Also, he would probably bring fresh baked bread.
  4. Mark Darcy from Pride and Prejudice. But only if he looked like the Colin Firth version. Because Colin Firth.
  5. The Dormouse from Alice in Wonderland. Perhaps the reason he had so much trouble staying awake at the tea party was that he simply wasn’t getting enough caffeine. Let me introduce you to my coffee, sir.

Who would be at your literary dinner party?

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Friday Five3

I really love my schedule this month. Tomorrow I am hosting a write-in for my writing group (DFW area writer friends – email or DM me for details if you want to come!), and next weekend I am reading all weekend, and the weekend after that I am hosting my Hemingway party. I don’t usually like to plan all my weekends, but I don’t mind so much when it looks like writing and reading and drinking.

Five things that go with July’s apparent theme:

  1. The reading weekend is in conjunction with 24in48 – basically, as it sounds, you pick 24 hours out of July 22 and 23 and read like crazy. I’M SO EXCITED. If you’re in the area and want to come wrap yourself up in a blanket and read (and not talk other than to ask “May I have more tea?” Or, you know what – just help yourself. The tea is there for the taking.), that’s cool. We can be (silently) excited and literate together.
  2. Shawn Smucker’s The Day the Angels Fell comes out on September 5, but it’s available for pre-order now. I was lucky enough to receive an advanced copy, so this is one of the books that I’ll be finishing during 24in48. From what I’ve read so far, I can attest that you will want this book. Go! Pre-order!
  3. My favorite thing I’ve read this year about modesty culture – refusal to accommodate uncontrolled men. I also appreciate her comment moderation instruction to “Be feisty but gracious!” Words to live by. Thinking of making that my mantra.
  4. An artist reimagined the 50 states as food puns. I think Alahama is my fave. Or Kenturkey.
  5. And just in case you’re curious – this is what I’m having for dinner tonight.

What have you been doing/reading/eating lately?

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My Instagram is cute. My house is not always cute. Sometimes, parts of my house look like this. It’s okay…ish. It could be better. I like it when it’s better.

My schedule has changed recently, so things are falling through the cracks. Things that I’m usually pretty good at, like keeping up with my meal planning calendar and laundry. It’s been a long time since the table beside the couch looked like the picture above. I can’t say that I’ve missed that.

I recently lamented to friends that I was disappointed with how my year of wild is going. As someone who is mostly organized but is also a little fond of and prone to chaos, I was looking forward to wild really shaking my year up. A still life of cups and glasses was not the chaos I had in mind. On the surface, wild hasn’t stirred around much. My life is just as un-wild as it ever has been.

Or so it would seem.

One facet of wild that I am particularly interested in cultivating is freedom. Freedom from shoulds. Freedom from lifeless traditions. Freedom from good advice that doesn’t particularly work for me in practice.

In this way, this year has been super wild, and my progress on my resolutions shows it. I am farther along toward my goals this year than I was at this time last year. Who knew that, instead of just saying, “I do what I want!” while still bending over backwards to fulfill obligations that aren’t really mine to fulfill, intentionally embracing saying no in order to cling to what fulfills me would result in getting what I want done?

Everyone, you say? Literally everyone knew that? Okay. That’s fair.

Anyway, I apologize to wild for being disappointed. Although…don’t go anywhere, wild. We’re not done here.

Perhaps it doesn’t look wild to me because I use structure, but I think this is a misunderstanding of the term. Sometimes I expect wild to be loose and flowy, but then I watch an animal stalk its prey (and by animal, I do mean my mom’s barn cats). Wild definitely requires a certain measure of focus for survival.

So this week, I begin testing a new time management structure. I was inspired by Sarah Bessey’s best practices post. The ones that really stick out to me are actually writing when I have made time to write, setting boundaries but writing them in pencil, and fill your well (because if I’m not reading or eating right or staying active, everything else goes awry). I have added a second job writing SEO content, so it makes sense that my schedule could not continue as it was without something important taking the hit. I imagine it will take a few weeks of tweaking, but I’m confident that it will work.

For those who want to put a little structure in their schedule, it’s pretty simple. I started by making a list of priorities. For me, I thought about what I would need in order to consider myself as having my life together. Keep in mind that I am single and childless and that, for the most part, I operate on a pretty low supply of give-a-damns when it comes to other people telling me what my life should be. If this does not describe you, you’re going to have to concentrate a little more to get past the voices that want to shout over you. When you are listing your priorities, your opinion is the one that matters the most.

[Aside – this is not advice to shut out other people altogether. If you are in a committed relationship and you want to remain in it, you might want to list it as a priority. Please don’t ever use “I’m focusing on me right now” as an excuse to be an inattentive asshole. If you want to break up, just break up. Don’t be passive and shady about it. /psa]

After I had my list of priorities, I divided them into daily, weekly, and monthly lists. I listed each one as specific tasks to complete. For example, for my body weight, I need to drink 100 ounces of water a day to stay hydrated, so that’s what I listed as one of my daily health goals. Decide what you can reasonably do, and quantify each goal on your list. Once you have these lists, document them. I keep a goals calendar, but you can keep up with them in whatever way works for you. It helps you chart your progress.

What process do you use to meet goals?

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There is at least one day every June when this is what dinner looks like.

When I started meal planning, I over-planned. I was trying to follow the advice of the existing meal planning wisdom that was available at the time, and it was not written for single people. I was convinced I needed to cook something every night. I was also convinced that I needed to go to the store every week, because that’s what every book I read on the subject advised regarding keeping the pantry stocked. At the time, I was working three part-time teaching jobs in three different counties, so the intention of going to the store every week died quickly. That’s also how my drive-in habit started, because the thought of still having to come home and cook after teaching five classes and being on the road for a collective three or four hours was not appealing.

After complaining to my mother about the difficulties of trying to make this square peg plan fit into the round hole of my life, I was slightly offended when she started laughing. She asked why I was making my life harder than it needed to be. She reminded me that I was the sole decision-maker of my household, and I could therefore decide what to eat and how often I wanted to cook. She also reminded me that I love cereal and sandwiches and that sometimes they make perfectly respectable suppers.

These simple reminders revolutionized my whole thought process about food. They taught me to be flexible.

Flexibility is the ultimate key to a solid meal plan. Many of us associate food with some kind of memory or longing. Most of us make dining choices emotionally at least part of the time. Otherwise, we would only eat what is perfectly good and healthy for us, and we would only eat it at sensible times and in sensible amounts. We also wouldn’t enjoy our meals as much, and I like to enjoy as many aspects of life as possible.

So rather than propose that you rid your plan of flexibility, I say embrace it. Have an idea of what you want to do, but don’t get too upset if your calendar doesn’t exactly reflect your reality. Mine seldom does, and the months with the most change are usually the months that I remember the most fondly.

 

 

I hope you have enjoyed reading my strategies for Epic Meal Planning this month. I am hoping to make the book – which will include my personal recipes and ways to expand or contract the tips to adjust them to your lifestyle – a reality by February. If you would like to keep up with its progress (as well as the progress of future projects), you can sign up for my newsletter here. My first newsletter will go out on Monday, so you can be a part of my inaugural group!

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Merely a cute cup display, or future tiny herb garden?

Yesterday, we talked about self-awareness and the limits that might impose as part of the wrap-up of our Epic Meal Planning journey. Today, we’re reviewing the theme of being aware of the space you have available and finding ways to maximize its usefulness.

I have always wanted to have a garden. I like digging in the dirt, and I like the feeling of accomplishment when I plant something that produces something pretty and/or useful. I have yet to have a backyard of my own where a proper garden would be feasible.

I am not easily daunted, though.

One of my former roommates gave me a green onion plant (i.e., green onion cuttings in a cup of water – dirt optional) one summer. I nurtured it on my sunny windowsill, and I didn’t buy green onions for six months. It only stopped producing because I went away for a week at Christmas and left the temperature of the apartment low enough that it got too chilled to survive.

This little experiment taught me that my space doesn’t have to be my ultimate ideal in order to be useful. And neither does yours.

I can grow enough onions and herbs for me with nothing but a windowsill. And now that I have a small patio, I can start expand into a small container garden next spring. Maybe I’ll grow tomatoes. Maybe I’ll even grow a lemon tree. That will cut down on the grocery list a little.

What are some things you can do to stretch your own space into working better for you?

 

I’m sharing my Epic Meal Planning Strategies for Write 31 Days – click to see the master list.

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