I donut run for a “fitspo” body!

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Although these ladies look great!

Believe me, I don’t run for the body! These ladies from the Boston Marathon look tough as nails ripped! But I’m going to be honest, as a mortal runner I definitely donut (do not, get it? Sorry! I had to!) look like that! Instead, running has blessed me with some more unfortunate physical gifts…

licensed_to_carry_small_arms_trex_dinosaur_stickeTiny arms, thick legs and tomato calves, black toenails, what are those, bulging veins???

Between rotting teeth (check this out!) and raw chafed skin, running hasn’t exactly given me the body of my dreams. Oh, and don’t forget the inevitable tan lines! Sneaker tans that made me look like I was wearing socks when I wasn’t were the bane of my existence before every high school dance! My sports bra tans looked excellent when I was on the beach…(and not running).

But I’m not really complaining. Here’s the weird thing, I am proud of all these physical abnormalities, like battle scars all these body quirks tell a story about me and that story is quite simple: I like to run. And I run a lot! 🙂

It’s funny how fitspiration (which I wrote about, and don’t promote!) uses pictures of model-esque, airbrushed and toned women and men with catchy slogans like “Sweat is fat crying” to motivate people to lift weights and cram some cardio, when in reality quick changes and rapid-fire, (un)motivational pictures do not work!

summer-body

Here’s a pretty tame and less shaming example of “fitspo”, “Summer bodies are made in the winter”. So what? It does make me think about how I want to look in the summer, it’s subtleties are this: summer= swimsuit/crop tops/short shorts=lose weight! Wait…whaaattt? How did that thought process happen? Apparently, I am going to become a cow over the winter so I better start figuring out what to do about it now…

Here’s my problem with that, weight loss is not my primary concern. Since when did fitness become all about the number on the scale? Health can’t be measured by one number. I love running and right now I am logging ~85 miles a week…so I definitely have a regular fitness routine, but it’s not working any magic for my looks! I bet most runners can relate!

toenailsI won’t be a fitspo model anytime soon…and that’s okay with me! But it’s not okay for all the girls and boys, men and women out there who look at these (un)inspiring pictures of lean models posing under a catchy slogan designed to shame someone into exercise or dieting. Most likely, the models in the photo are the antithesis of fit and healthy. A lot of fitness models and body builders go to extreme measures to achieve that lean, cut look…and even after that they are still airbrushed and photo-shopped to perfection. Perfection does not exist! And diuretics, extreme diets, sauna sweat sessions and deprivation does not translate into a fit, healthy body. If I attempted any of those things, the miles I run everyday would never be possible.

I’ll never have a body that will motivate people to get off the couch. My donut pun used in the title is funny because I eat! The hunger that follows a long run is voracious and undermines any attempt at dieting (not that I diet). I don’t care that I have twig arms, as long as they still swing in sync with my stride I’m happy! Any purple or missing toenails are more of a badge of honor than a reason to switch sports. One great thing about training in the colder months is that it resets any embarrassing tan lines from the summer! At the end of the day, I don’t run to look good and weight doesn’t equal health. I run to run and I run because I love it. If I exercised as a means to a ‘fit’ body, I’d be terribly unhappy 😦

The #1 reason people don’t stick with their fitness goals is because their goal is to get a certain look. They want to lose weight or get shredded and in the process they are miserable because they don’t enjoy their exercise routine. Do what you love, and it won’t matter what you look like. Form follows function…do something enough, and your body will develop to let you perform that function more easily and efficiently. I do not run to get thin, I run and am thin. Do what you love and your body will follow, but by then you won’t care because you’ll be having fun.

karaandshalene

I’m glad I’m not the only one with tan lines! This is more inspiring than any “fitspo” or “thinspo” meme could ever be!

 

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Don’t be fooled: Decipher a health study like a pro!

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I am discussing the bad science and bias evident in this article by Fox News: Heart disease and diabetes risks tied to carbs, not fat, study finds

First some housekeeping: I do not like Fox News (so I may be a little biased…but so are they!); I adhere to a whole foods, plant-based vegan diet; and I just took a health epidemiology class, so I know what to look for when interpreting the findings of a study. Now that I’ve addressed all my potential conflicts of interest, unlike the author of the Fox News study (linked above), let us begin!

This post comes hot on the heels of my last post, “My (Hard-A**) Health Philosophy, #noexcuses” which sums up my position as a future health educator on health. Basically, I advocate for individual empowerment. Individuals need to take ownership of their own health which means seeking additional information, doing their own research and making the healthiest choices they can at every opportunity. This is a perfect example of why you should not take health advice from just anyone, and why it is important not to trust popular media as a source for health education. To put it bluntly, media journalists don’t know what they are talking about and they report on things that are eye-catching and sensational. So of course, when this study was published endorsing consumption of saturated fat a.k.a. meat and dairy, and vilifying carbohydrates, the Fox News reporters were all over it….who doesn’t like to hear good things about their bad habits?b111But…look a little closer! There’s some wacky stuff going on with this study. First, the journal that published the study PLOS ONE, doesn’t require peer-review beforehand by contemporaries of the author. Instead, their mission is to accelerate the publication of research and they state”fast publication times” as one of their positive qualities. Peer-review is the gold standard of scientific regulation. Basically, a study will NEVER be published in a reputable journal without rigorous peer-review by experts in the field.

Second, conflict of interest!!! Always do a little background research about the author of the study, the source of the funding, and the institutions represented. In this case, its clear there is some fishy stuff going on here. At a glance:

  • Who authored the study: Jeff Volek, senior author of this study vilifying carbohydrates is also the author of The Art and Science of Low Carbohydrate Living and The Art and Science of Low Carbohydrate Performance. It’s a little concerning that the findings of his study could also be used to sell his books…
  • Who funded the study: The Dairy Research Institute, the National Cattlemen’s Beef Association, the Egg Nutrition Center, and the Robert C. and Veronica Atkins Foundation (yes, of the low-carb Atkins diet). Hmm, a little concerning that the findings of the study also promote meat and dairy products…bad-science-04

Third, study design! The only way to produce valid study results are to have a representative sample size of the population. This study only followed 16 people…I would fail my epidemiology class if I agreed that was an appropriate sample size! The subjects were also only followed for 21 weeks (a little over 5 months). Which is not long enough to reveal the effects of saturated fat consumption on cardiovascular health! Sure weight changes and blood lipid and glucose levels might change in 5 months, but hardening of the arteries that leads to heart attack and stroke takes years to assess for changes. I’m sure many people can go on a diet for 5 months, but how many people can sustain it for life?

The above video, “Heart Disease tied to Carbs, not Fat #study” by PlantbasedAthlete on YouTube thoroughly annihilates all the findings of this study. I highly recommend watching it. His video actually inspired me to write this post and discuss this topic. After taking my epi class, I realize now more than ever, how important it is to critically consume research like this…and that sadly, this is not a skill most people possess. PlantbasedAthlete also points out crucial factors such as:

  • the non-differentiation between processed, refined carbs like crackers and cookies, and whole-food carbs like fruit and vegetables in the study.
  • the inevitable caloric restriction that occurred in the low-carb phase of the study, followed by the rapid increase in calories at the end of the study.

This smells a little of intentional manipulation of data. The fact that the researchers did not control for calories during the different phases of the diet is extremely amateur…or blatantly dishonest. This glaring error doesn’t exactly promote confidence in their other findings…who know what else they didn’t control for?

This is why it is so hard to understand what to do to be healthy in America! If you don’t take responsibility for your own health education, you will end up fat and sick. The average American gets their information about diet and lifestyle from sensationalized TV shows featuring “doctors”, TV commercials funded by the industry who makes the product they are endorsing, and print advertisements that paid big bucks to appear in that magazine or on that billboard. These companies just want your money! TV shows just want the ratings! To put it bluntly, no one cares about your health…the only person who can help you is YOU! So just be careful, be skeptical, read the study, and ask questions. If it sounds to good to be true, it probably is. There is no magic bullet or quick fix…but there is a simple answer. Eat more fruits, vegetables, and whole grains. Eat less of everything else.

BadScience

Article Source:

Wanjek, Christopher. Fox News Health, “Heart disease and diabetes risks tied to carbs, not fat, study finds.” Dec. 03, 2014.

My (Hard-A**) Health Philosophy, #NoExcuses

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The quote above blew me away. Too many times I hear people say they don’t have time to take care of their health because they are too busy taking care of others. When I tell people that their health is the most important thing, and that they need to make healthy choices for themselves above all else, it does sound and feel selfish. And no one wants to be selfish…we all want to be the martyr. But if you can’t take care of yourself, how will you be there for anyone else?

For example, after I pay all my bills, I end up spending the rest of what’s left over on food. Compared to some, my food bill is pretty pricey. I don’t waste money on supplements, pills or powders…but I spend a lot of whole, fresh fruits and veggies. Sure, I could save now for my future if I decided to live on oatmeal, instant ramen, and PB&J sandwiches on ninety-nine cent white bread. But what would my future be like if I did so? Diet and lifestyle affects more than just how you look…it effects everything. My mood would suffer and I would be depressed, I would be injured more frequently and recover slower from running, my eating disorder and body image problems would certainly come back…things would probably start to crumble. I’d probably have to start relying on multivitamins (pricey) and anything I saved in the short term would be spent long-term as my physical, mental, and emotional health began to take a hit. So I don’t sacrifice on the foundations of my health, because it is the most important thing you can have. It’s easy to take for granted, but don’t! Don’t wait until your health is gone, when you can only look longingly at others and wish you had a healthy body to walk, run, and play.

ph-sticker

My Health Philosophy Assignment (one of the last of my undergraduate education!): My philosophy regarding health as a future health educator. I already know my professor won’t like this. For some reason, no one likes to hear that it is their own responsibility. The current health theory is that it is genetics (epigenetics is huge right now) and a sick food culture that people are victims of. But public health/ community health is about prevention. In that respect, my health philosophy is the core of PH, advocating for you own health by making your own choices is prevention!

take-responsibility

My philosophy places a lot of responsibility on the individual to take control of their own health. Largely, I believe that a person creates good health or bad health as a result of the decisions an individual makes. I do acknowledge, and realize that there are factors outside of individual control such as environment (built and natural), family (history, habits), biology (genetics, gender, age), and government (policy or lack of regulation) that can inhibit or facilitate health of a person.

After reading the text and taking this course, my philosophy has not changed. In fact, I am more certain than ever that the individual needs to bear the burden of the responsibility for their health. A person’s health status is a direct result of their choices in life. How, as a health educator (receiving my Bachelors in a week!) do I justify my philosophy on health?

No one will live in a perfect environment that promotes health of individuals above all else, that utopian society does not exist. In America, money talks above all else, and it is profitable to sell people corn, soybean, or wheat-filled/fed products which the government subsidizes. The end result is cheap meat, dairy and egg products, and cheap junk food and fast food- like products. The meat and dairy industries profit, the junk food industry profits, fast food chains profit, and people get sick. Then the health care industry profits off the sick population. Health insurers, doctors, and the pharmaceutical industry make money by keeping people unhealthy and sick, but tout medical advancements to extend lifespan…and the billions of dollars they can make off of longer lived, life-long patients.

peope-are-fed-by-the-food-industry-which-pays-no-attention-to-health-and-are-treated-by-the-health-industry-which-pays-no-attention-to-food-quote-by-wendell-berry-facebook-meme

No one lives in an environment that makes it easy to be healthy. But remarkably, there are people who still maintain their health. They do this because they have realized that no one else cares about their health, they need to care about themselves. Yes, some people have family history and genetics to work against, but I believe that “genetics load the gun, and environment (lifestyle choices) pulls the trigger.” If you are not doing what you can to promote your best health by seeking your own education, eating plant foods, exercising, and sleeping enough, then you need to own up and take responsibility for your poor health state. Blaming genes or the environment is an excuse and a cop-out.

We all live in the same Take-charge-of-your-own-lifecurrently unhealthy environment, yet many people manage to create good health for themselves because they have taken action. They’ve stopped allowing others to dictate their food and lifestyle choices. Going with the flow in America will only make you sick. Being healthy is abnormal. What it all comes down to, is a choice to be abnormal in society. Buck the media advertisements, fast food chains, and grocery store sales. Our health situation in America is dire, because people only care about your money, but they trick you into thinking they care about your well-being.

 

Take care of yourself so you can cultivate your own health and have a good quality of life that allows you to pursue your passions, enjoy your work, and be there for your friends and family. This is my philosophy regarding health as a health educator.

you-must-take-personal-responsibility-jim-rohn

Book Review: Diet for a New America

This is what I call the “second-hand school” effect 🙂 When I produce class work that I think could do double duty as a blog post! Or when I happen across really interesting topics in class that provide inspiration for a new blog topic, like my ‘Are only interesting things worth it?‘ post from awhile back. For my senior capstone class requirement I chose to take a grant writing and sustainability class (mostly because it was online) and one of the assignments was to do a book review on literature of our choosing that related to sustainability. Bingo! Of course I immediately thought of veganism and how it relates to the environment. I had been wanting to read Diet for a New America by John Robbins for awhile, so what better way to kill two birds with one…..hmmm, I should find a different analogy… diet for a new america review
diet_for_a_new_americaDiet for a New America is intended for the general adolescent or adult public. Whether the readers are omnivores, already vegan, or anywhere in between they will find it interesting and eye opening. If the readers are not already vegan or considering eschewing animal products from their diet, after reading this book they will either seriously consider changing their diet or will feel confident in their ability to defend their current dietary practice of veganism. Most of the public is unaware of the effects that occur as a byproduct of breeding and farming animals for food. The government purposefully conceals most of this information from the public in order to continue to profit from meat and dairy. Many states have enacted “ag-gag” laws that make it illegal to film or take pictures of even the outside of factory farms, even if the person does so from a public road. If you recall, in 1998 Oprah declared on her show that she would never eat another hamburger after learning details about her meat. She was then sued for slander by angry cattle ranchers who feared her statement would convince her viewers to do the same. The USDA has a conflict of interest, they are responsible for sustaining the agricultural industries of meat and dairy as well as dictating the nutritional recommendations for the public. But when it comes down to the health of individuals or making a profit, money wins at the expense of the environment, animals who suffer, and the health of individuals.
The main objective of this book is to reveal to readers the detrimental consequences of consumption of meat and dairy products. He details the different practices that are involved in farming all animals including fish, chicken, turkeys, pigs, and cows. Each process is cruel and inhumane, as well as unsustainable. In each section he details the emotional and mental intelligence of the animals who are slain. The practices of the fishing industry are particularly relevant to today. Americans are told to consume more fish for “healthy” Omega-3 fatty acids and because it is lower in fat and cholesterol than other animal products. However, our oceans are being depleted of fish faster than they can be replenished. It is estimated by organizations like the United Nations that by 2050 the oceans could become “fishless deserts” at our current rate of consumption. Robbins keeps the reader engaged with information that is emotionally stimulating as well as factual, “When infant dolphins are caught in tuna nets, their mothers will go to extraordinary lengths to join their doomed young. Once in the nets, they will huddle together with their offspring, singing to them. The tuna industry takes note of this only to acknowledge that the majority of dolphins killed in their nets are females and infants” (21). All of his facts, stories and studies are cited and listed for readers to continue their research and delve deeper into the truth.
Robbins attacks the issue of animal agriculture from all sides. He begins with the cruelty to animals and then moves on to the negative health consequences people suffer from consuming animal products. He appeals to the future of the children and their health. The current generation has been predicted to be the first who will not outlive their parents because of chronic lifestyle diseases. Robbins details how many, if not all, of these diseases can be attributed to consumption of animal products. A vegan diet has been shown by doctors such as Caldwell Esselsytn, Neal Barnard, and Dean Ornish (to name a few) to be able to stop and in some cases reverse serious chronic diseases such as cardiovascular disease and diabetes.
Lastly, Robbins addresses the environmental impact of breeding, feeding and slaughtering billions of animals annually for human consumption. From the process, to the end, Robbins addresses the pesticide issues involved in growing food for animals and the pollution that results as well as the toxins that accumulate in the meat and then are ingested by people. He talks about the waste of water, grain, oil, and land that are used in the intensive practices of factory farming. He talks about the pollution that results to our rivers and oceans, the deforestation, and the greenhouse gases that account for climate change. Animals raised for food are the dominant producer of greenhouse gases (methane), even more than the transportation sector. Animal agriculture uses nearly half of all water consumed in the U.S. Viable farmland is planted to crops for animal feed and farmed so intensely that the soil loses its nutrients and then the capacity to grow anything at all. Then the industry looks to other countries, like Brazil where rainforest destruction results mostly from land needed to grow feed for animals. Growing grain to feed animals is an incredibly wasteful process and results in diminished returns in terms of calories and nutrients. Robbins states that the planet is fully capable of supporting the projected population estimate of 9 billion, but only if we are able to stop filtering our grains and water through animals first! For example, it takes 100x more water to produce a pound of meat than it does to produce a pound of wheat (341). Robbins writes on page 327:

Many of us believe that hunger exists because there’s not enough food to go around. But as Frances Moore Lappe and the antihunger organization Food First have shown, the real cause of hunger is a scarcity of justice, not a scarcity of food. Enough grain is squandered every day in raising American livestock for meat to provide every human being on earth with two loaves of bread.

Diet for a New America continues to be as reliable and relevant today as it was when it was published. Conditions, unfortunately are still deplorable. But he was optimistic in his opinion that people are waking up. They are realizing the burdens that come with eating animal products and are changing their ways for themselves, the planet, the animals and the future. Robbins’ work was recently sourced by the documentary Cowspiracy for information alongside other studies and reports from the UN, the WHO, and other reputable sources.
The dominant theme throughout Diet for a New America is compassion. Compassion for the planet and the animals, and compassion for ourselves. By inflicting torture and suffering on other animals, we are also torturing ourselves as we become sick from diseases like diabetes and cancer at an alarmingly increasing rate. Robbins calls for a healthy diet based in justice and compassion for all living things. Robbins hits readers on every level: intellectual and emotional. He presents readers with the knowledge for why they should change, and gives them the additional resources to do so. Once people have read this book, they can no longer claim ignorance. They must do something. Robbins’ call to action is clear: stop eating animals and their products.

Americans are growing increasingly aware that what we do to the earth, we do to ourselves; that how we treat animals says something important about who we are as people; and that confining animals in factory farms is wrong and produces food that is damaging the health of our bodies, our world, and our spirits (Prologue).

John Robbins is “an advocate for a compassionate and healthy way of life,” (419). He has written nine bestsellers and received many awards including the Albert Schweitzer Humanitarian Award, the Peace Abbey’s Courage of Conscience Award, and the Green America’s Lifetime Achievement Award. He is the founder of EarthSave International, whose mission is “to help people make food choices that promote health, reduce health care costs, and provide greater health independence”.

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Don’t get a flu shot! You’re being infected with MUCH more than the virus…

It’s flu season, time to get an annual flu shot! WAIT! Ask yourself: do you really know what’s in the vaccine? Why do you feel compelled to get a flu shot? Did you know there’s more than one type of flu vaccine available?  Here’s what you need to know before you (don’t!) go.

original flu shotDid you know that most flu vaccines are NOT vegan? They frequently contain egg proteins or gelatin. (FYI, check your vitamin supplements for dairy-derived lactose and whey!)

You might leave the pharmacy after receiving a flu shot feeling like you’ve done something good for your health but in reality, you were injected with poison! Here are just a few questionable substances:

  • Formaldehyde
  • MSG (monosodium glutamate)
  • Thimerosol
  • Hydrocortisone

I am not a doctor, but I am receiving my Bachelor’s of Science in Community Health Studies: Education, in December (provided I don’t fail my final 3 classes this term)!

Every flu season, advertising propaganda, “health” news, and peer pressure mount to persuade millions of U.S. citizens to get the flu vaccine. All that the public really know is what they hear or read in popular media. They are constantly bombarded with so much information (much of it unreliable misinformation) that it becomes easier to take a passive role in their health. They let go of the wheel and pray to be taken care of. Currently, they are being steered toward the nearest Wallgreens (or whatever) for their annual flu shot. They are praying that the govt. is looking out for their health and well being above all else.

I’m sorry to have to say this, but the govt. consistently puts the peoples’ welfare low on the list of priorities. I’m pretty sure profitability ranks #1 (just my opinion here). I’ve touched on this subject before in regards to the USDA, food regulation systems, quality control, the meat and dairy industry, medical research, pharmaceuticals, etc. I guess I shouldn’t be so surprised that vaccinations should be any different.

So, what is currently recommended?*

The Advisory Committee on Immunization Practices (ACIP) recommends that all persons aged ≥6 months without contraindications receive annual vaccinations for protection against seasonal influenza. A number of different seasonal influenza vaccine formulations are available, some of which are licensed for specific age groups or are more appropriate than others for persons with certain medical conditions.

Current flu vaccine options available for 2014-2015:*

flu vaccine table of ingredients

This handy table from one of my favorite vegan YouTuber’s, ChrisGoneRaw. Check out his video: “What is in the flu vaccine, and its side effects?” Published Oct. 12, 2014. The full list of vaccines and ingredients from the CDC is available as my second source cited! (See: **)

The full list of vaccines available as well as doses and ingredients and common vs. trade names are available for public viewing on the CDC’s website. I have included valuable links below. From the list available, one of my favorite YouTubers to watch, ChrisGoneRaw, made a series of videos addressing why the flu vaccine is ineffective, the ingredients and side effects (virtually unknown to the public), and why the government spends so much time and energy promoting annual flue vaccines. *Big Pharma*cough*cough*

The table above is from ChrisGoneRaw’s video and lists the common forms of the flu vaccine administered. He placed handy green check marks next to the vaccines that are not vegan and underlined in red the ingredients that are known to be poisonous to the body!

I was astounded! Even though I’ve regarded the regulation of food products with deep mistrust and disgust, I had never given much thought to the regulation of vaccinations! This is due to the fact that the last time I was vaccinated for anything was in Jan./Feb. 2013, when I was preparing to go to India. Like many people, I had assumed that the ingredients were simple: dead virus “thingys” that caused my immune system to react to the foreign invader and create antibodies to combat them, so that in the future if I were ever to really get infected my immune system would already have a built-in, programmed response. Never had I considered what else was in that syringe plunger…it’s worse than what’s in your food, if you can even fathom how that’s possible. At least they don’t allow hydrocortisone and formaldehyde in your food! (Well, actually…)

So, what should you do?

Personally, I’ve never gotten a flu shot and I haven’t had the flu in at least 5 years. I’ve spent the last year working in elementary and pre-schools as a teacher…so I had plenty of opportunity to get sick but I’ve never even had a sniffle (knock on wood). I think the flu vaccine is analogous to the anti-bacterial craze of a couple of years ago. We now know that overuse of anti-bacterial substances results in “superbugs”. I think that the overuse of flu vaccines is similar, and necessary for most healthy people. Unless your immune system is severely compromised due to some other illness or condition, let your immune system do it’s job.

If you’re healthy and you get sick, you’ll fight it off. So now the question becomes: How are you building your body up to be the healthiest version of yourself?

Sources:

*Centers for Disease Control and Prevention (CDC): Morbidity and Mortality Weekly Report (MMWR), Prevention and Control of Seasonal Influenza with Vaccines: Recommendations of the Advisory Committee on Immunization Practices (ACIP) — United States, 2014–15 Influenza Season“, updated: Aug. 15, 2014.

**Centers for Disease Control and Prevention (CDC), Vaccine Excipient & Media Summary – Excipients Included in U.S. Vaccines, by Vaccine“, updated: Sept. 2013.

What I Ate Wednesday: 09/03/2014

WIAW 2 quote
My typical day of eating actually starts the night before. The key to success on a healthy diet is preparation. Plan ahead! Because I eat the same types of foods during the week when I am busy with my internship, job and running, I find it easier to make 2 or 3 salads ahead of time to grab every morning when I pack for the day. This is also helpful in cutting down on my prep time.

This also ensures that I don’t stray from my diet because I have no excuses, the food is prepared already and if I don’t eat it within the next several days it will go bad (one of my biggest pet peeves is wasting food). Another benefit is that it becomes easier to see when I need to go grocery shopping because I run out of everything at the same time. So instead of having to make a trip every day for one or two things, I condense my shopping to the days that I need to do some food prep.

Breakfast!

WIAW 2 breakfast

 

Wednesdays are my easy recovery run days, sandwiched between my tempo run Tuesdays and track Thursdays. So I jogged an easy 4 miles and fueled for the day with:

  • 2 large peaches (480g)
  • 1 large plucot (180g)

This may not seem like a whole lot, but immediately afterward I need to hop on my bike and commute 30 minutes to my internship…I would rather not do that on a full stomach…

I love starting my day with some light fruit in the morning, it digests really easy on an empty stomach and gets some sugar to my cells as well as providing daily vitamins! No need to take a multi-vitamin in the morning, though I did take my B12 (which is not just a vegan problem! Unless you like eating dirt, you probably aren’t getting enough B12…unless you eat a lot of fortified foods).

Mid-Morning Snack!

My stomach started growling around 11:30am, I wasn’t planning on eating my lunch until 1. No way was I going to last that long! So I munched on a gigantic Envy apple (320g=3/4 lb. of goodness). Literally, a lady commented that the apple was almost as big as I was 🙂WIAW 2 snack

Lunch!

I had one of the salads that I prepped (pictured above) with freeze-dried corn and steamed sweet potatoes (not pictured):

Salad:

Fistfuls of spinach
1 serving (85g) snap peas
1 large carrot
1/4 English cucumber

Side:

1 medium zucchini
2 small steamed Japanese sweet potatoes (308g)

Before lunch I biked from my internship to Portland State University campus (25 min.) to enjoy my lunch in  a park and soak up the last rays of summer before I caught a bus (I’m not biking up a ridiculous hill!) to my job as an after school care program teacher.

Dinner!

Yummy! My favorite meal of the day, not to mention I can finally relax for the day!I rode the bus halfway home to PSU campus, where I picked up my bike and cycled home 25 minutes, up a big hill! When I got home I was pretty ravenous!

WIAW 2 dinner
Appetizer:
300g raw cauliflower

Main course:
1.5 large heads Romaine lettuce
774g steamed sweet potatoes (1.7 pounds!)

Totals:

Calories: 1894

Carbohydrates: 431.2g (87.1%)

Fat: 10.1g (4.5%)

Protein: 57.3g (8.4%)

Cronometer.com

Cronometer.com