Рецепт Love Them Apples
Latest and greatest health news: Consuming apples and apple products might improve brain health and help diminish symptoms of Alzheimer’s disease. Nine published studies reaffirm this news. Apple juice helps reduce oxidation effects and helps to maintain healthy cognitive brain function. I love apples. I’m not quite sure they’ve helped my brain function though. Some would tell you otherwise.
Mon: Chest and biceps (30 minutes). A 6.8 mile run (broken into 1/2 before workout and 1/2 after – outside with Shane).
Tues: Legs (UGG!) – 30 minutes. 30 minutes cross training (Elliptical or Rower). 50 minute walk with Shane.
Wed: 50 minute run on T/M. 25 minutes Back and Tricep weight training. 44 minute walk with Shane.
Thurs: Shoulders for 30 minutes. 30 minutes cross training. 3.52 mile run with Shane.
Fri: 60 minute walk with Shane worked out to be 4.26 miles
Sat: 7 mile run – planned
Sun: Long walk with Ted and Shane unless it’s really cold then it will just be Shane and myself so we can run a bit to keep warm. – planned
Since we are having a January thaw, there is no reason to not run the 7 miles. Sunday activity is what I have been doing for months so no biggy. As for the rest of the program, more on that later.
My New Years Resolution was to at least run 1500 miles for 2010. So I’m ramping up the running right away. I hope to run longer races but not pushing myself on that goal, just the increased mileage for now. I got so much inspiration from reading Caitlin’s blog, Healthy Tipping Point , her successful running of the Disney Marathon, and many others I’ve been following lately, that I really think increasing my mileage for the total year is now doable. I’ll have to keep reading all your great blogs! So if you’re a runner, or you have some motivational exercise tips for me, leave me a comment and let me know your blog url OR….just leave me some motivational tips. Every little bit helps!
When you have hard workouts, your body requires adequate fuel to keep going as well as protein to help those muscles keep pumping. I found the perfect fuel:
From Rainbow Light, this drink keeps me going with stimulant free herbs. It provides 15 grams of protein for my early morning workout which is SO important after a long nights fast.
Since I never burned out during my workouts, I never thought I needed to eat anything until after returning from the gym. When Ted and I worked with professional body building trainers for over a year, they made it clear that I had to fuel my workouts. With Ted, it was obvious he needed food by way of carbohydrates. He almost fainted a few times. As for me, I just kept going but wasn’t putting on muscle. When I added the pre-workout protein, I quickly saw and felt fantastic results. My muscles became more defined and I felt a lot better later in the day.
The bottom line: Don’t deprive your body of much needed fuel. If you skip meals, your metabolism will compensate for the lack of fuel by slowing down.
This is what my diet looks like – just about identical EVERY DAY (okay – so I’m boring!):
Breakfast Monday through Friday: 1/4 cup Dry Oatmeal cooked with 1 TBS raisins and water. I will add 1 tsp of peanut butter OR 1/3 of a banana sometimes. I add either 1/2 an orange or 1/2 a grapefruit or a small apple. My protein is whey (one of the few non-vegetarian choices I make). At least 24 grams of protein per scoop. No fat in the protein. I mix it in the blender with ice, water and berries (the seeds can be annoying). I add 1 TBS peanut butter sometimes. My supplements are EFA’s (Essential Fatty Acids – because I eat so little fat in my diet), BCAA’s (branch chain amino acids – to provide complete proteins to my diet), and a Daily Vitamin.Breakfast on the weekends is a huge vegetable omelet with Feta cheese. 1 cup of EggBeaters or Whites.Mid Morning Snack: 1/2 cup No Fat Greek Yogurt with 1 1/2 TBS nuts and raisins.Lunch Monday through Friday: Large spinach salad with all sorts of added veggies by way of cherry tomatoes, radishes, red peppers, broccoli slaw…and dressing. I add either 1/4 cup cooked brown rice or chick peas. I add 1 serving of Vegetable protein or fish.Lunch on the weekends – I eat what ever is left over and very often it will be the same huge salad as during the week.
Mid Day Snack: After lunch I have 2 chocolate covered Altoids, sometimes a hard sugar free candy, and most often, nibble on a protein bar through out the afternoon – breaking off pieces as time goes on.
I nibble on nuts and dried fruit as well – throughout the day.
Dinner Most Days: Anything healthy (no meat), low in fat, limited starchy carbohydrates (try to eat the majority of my carbs before 1pm), and lots and lots of vegetables.
Friday and the weekends are for wine, bread, and more food fun. Basically – what ever my little heart desires.
Is my diet a healthy diet? It works for me. I rarely get sick and I feel good.
Do you eat basically the same thing every day or do you like a lot of variety?
Joanne