What I Ate Wednesday: 09/24

coffee shopSo I am experiencing major first world problems happening this week 😦

I haven’t had internet connection for 2 days at my apartment! This is terrible for me, as a student and a blogger, reliable internet connection is as vital to me as blood is to my veins. This has seriously caused me major distress on multiple levels. On a physical level, I am unable to complete necessary functions like check email, or my school’s website (which is important because classes are starting for Fall term on Monday). I can’t prepare for my 10k race this Saturday because I haven’t been able to look-up the start time, location, or course map….which are all necessary for my mental well-being. On an emotional level, I feel frustrated with the lack of connection to others that I feel, I depend on social media to talk to my mom, friends, and others with whom I have built a solid online connection. In today’s world, if you are absent from media for a day or two, you are rapidly relegated to the back of other’s minds. This world is fast-paced.

I feel like I am suffering mild withdrawals, I feel irritated and anxious, upset, and also guilty that lack of internet causes such upheaval in my life. Are my reactions proportionate? I realize that internet is a luxury that billions of people live without.

In the meantime, here I sit at a coffee shop. Which is actually kind of nice, I am out of my house and supporting a local business. I’ll do my best to keep up with the virtual world that is streaming by without me!

Breakfast:WIAW 5 breakfast

My usual Wednesday easy run was a rainy one this morning. Welcome to Portland! The absolutely gorgeous summer we had will definitely require some readjustment to the steady drizzle that will mark my reality for the next half a year!

My breakfast of champions: fruit! Mother nature demands you to eat and proliferate seeds to be planted throughout the earth! Well, now the seeds all get flushed down the toilet…TMI 🙂 But in the past, it was evolutionarily beneficial for fruit to tantalize our ancestors with their luscious juicy flesh and fruity fragrance so that we would spread the fruit seeds through defecation into soil (that used to be much higher in minerals) so that a new plant could bloom!

A great rule of thumb: Eat living food! If you plant it in the ground, it will GROW!

I actually ate 2 peaches and a nectarine, as well as the 4 pluots (not 3 nectarines). But I forgot to take a picture of my fruit beforehand! Anyway, I’ll eat those nectarines tomorrow morning 🙂 I’m still not ready to give up my summer fruits!

Lunch:

I spent my morning mainlining caffeine until I had to pack up and head home for lunch. I had my usual: 2 large carrots (peeled), a medium zucchini (sliced) and a large steamed Japanese sweet potato (3/4 lb).

I find that some starchy veggies, like raw carrots are hard for me to digest, so I have started peeling them in an effort to be nicer to my guts. Other foods that I have a hard time digesting include broccoli and corn. I might have inherited my mild broccoli intolerance from my mom, it upsets her stomach as well.

My mom was always such a good example to my brother and I growing up, even though we knew that she didn’t like broccoli, she would still prepare it and eat it herself because she knew that it was healthy. In my house, we always cleaned our plates. My mom never had to “sneak” in the vegetables, it was just a rule that whatever she made, the family ate. Now, I love vegetables mostly raw or steamed, and usually plain!

*If you are having trouble tasting your vegetables, just continue to eat a clean diet (no salt, no added sugar, no refined foods)…it takes 10-14 days for your taste buds to regenerate! “Taste buds go through a life cycle where they grow from basal cells into taste cells and then die and are sloughed away.” (Source: Woman’s Day “7 Things You Didn’t Know About Your Taste Buds”)

WIAW 5 lunch turmericDue to my internet issues, I am using a picture of yesterday’s sliced zucchini, but it’s the same thing as today! I like to dump copious amounts of turmeric on my food whenever there is an opportunity! Turmeric is a natural anti inflammatory and remedy for many ills ranging from arthritis to cancer and heart disease prevention!

The major pharmacological agent in turmeric is thought to be curcumin, the compound that gives the spice it’s bright yellow color. (Source: World’s Healthiest Foods, “Tumeric”) I started ingesting lots of turmeric when I injured my hamstring, in an effort to heal faster. Other foods with healing properties include ginger and garlic. East Indians and Asians generally have better health than Westerners, especially when they remain rooted in their traditional diet and lifestyle, so I am happy to indulge in their “secret” super foods!

Dinner:

I stayed off my bike today, which is a shame, because I got a new one! But I haven’t put fenders on it yet, and I need to tighten the brakes (loose brakes make rainy biking perilous!) so to avoid rainy, road-grime butt, I took the bus to and from work. Even though I quit my job, I’ll still be working through the end of the month, but fewer days per week. Phew, because I am tired!

Unfortunately I spent a lot of time waiting on the bus today and when I got home I was plenty hungry! I had eaten my cauliflower snack earlier in the afternoon. For dinner I tucked into steamed Japanese sweet potatoes sliced in fresh Romaine lettuce cups!

I recently discovered that two heads of Romaine lettuce adds 15g of pure plant protein to my day! Who knew?

gorilla protein cartoon

 Macro nutrient Breakdown:

Total Calories: 1983

Carbohydrates: 449.4g (87.1% of total calories)

Protein: 61.5g (8.4% of total calories)

Fat: 10.7g (4.5% of total calories)

 

 

Advertisements

What I Ate Wednesday: 09/17/2014

eat right buddha

Today, I had to bust out of my comfortable eating routine and SOCIALIZE! For those of you who have unique diets or food avoidances, you already know how hard it is to eat out with friends…unless you know how to plan ahead!

I always pack my day’s food the night before. When you are trying to sustain a vegan, high-carb low-fat (no salt, no oil, no refined food) diet you can’t rely on convenience stores or packaged items. The benefits of packing your own food are numerous:

  • You have complete control over what goes into your food- no nasty chemicals or food dyes!
  • You save time (ordering, shopping, trying to read all the ingredients in a label!)
  • You save money! Ordering a small salad can cost up to $6 dollars! Making a ginormous one at home that will keep you full and satisfied might cost the same amount, but be twice the size!

Breakfast:

My day began as usual, it was an easy run day between the 6 mile tempo run at a 6:30 pace yesterday and tomorrow’s track workout. I broke in a new pair of shoes on my morning 4 mile run. Running in the morning heightens my awareness of the shortening of the days. The sun is getting up later and later! Afterward, I multi-tasked: stretching, eating, and watching a few YouTube videos.

WIAW breakfast 4

 

2 peaches I’m trying to hold onto summer, but good stone fruit is getting harder to find 😦

1 purple plum and 3 squishy little yellow plums!

 

 

I jetted off on my bicycle a little late, that’s been the theme of my week, and bike-commuted 30 minutes of moderate cycling to my internship. It’s my last week, and I am definitely sad to be leaving. It’s been an incredible experience to be a part of such a positive team. Friends of the Children seeks to serve the most vulnerable population in Portland: children who have suffered poverty, abuse and neglect. Being a part of  this powerful community re-affirmed my desire to help others in my life and continWIAW morning snack 4ue along a career path dedicated to health and community.

Mid-Morning Snack:

1 1/2 crunchy Tango apples! The end of summer fruit gives rise to the crispy sweet crunch of apples and pears! I am really spoiled to be living in the northwest where the best apples ever grow in abundance!

 Lunch: Time to be social!

One of the staff at my intern site wanted to go out to lunch with me, just to chat. We’ve had time for brief small talk, but no real time to actually have a good conversation. Initially, when he brought up going to lunch I was freaked out. How could I quickly explain my dietary restrictions without coming off as completely crazy? I managed to let him know I was vegan, but I didn’t get into any details. After thinking about it, I suggested we just go to New Seasons nearby, which has plenty of offerings including a hot foods bar, salad bar, and pre-prepared meals. There would be something for both of us. But just in case, I packed some extra food with me:
WIAW preplanned 4
This is probably one of the most important things you can do to successfully stick to a healthy lifestyle. Have a back-up plan! I packed a mini-version of my usual lunch, including a potato for sustenance and lots of veggies to crunch on. I won’t get home tonight until about WIAW 4 drinks6:30pm, and I don’t want to be hungry.

Out to lunch! I already knew I was going to hit the salad bar, hard! I didn’t feel like being totally weird, so there’s no picture of my salad to share with you, but it was a large plate overflowing with chopped romaine, baby spinach, and baby arugula leaves. I added a ladle full of black beans, sliced celery and cucumber and raw, sliced mushrooms. The final touch was 5-6 cherry tomatoes, which promptly tried to roll off the mountain of greens and beans. It was satisfying, and nutrient-rich, but I was glad that I had packed extra food with me! I enjoyed the conversation, though I found myself feeling the need to explain my diet, although he didn’t ask. The way I eat is just so far from the mainstream that I feel compelled to explain why I am being so different. Do any of you ever feel that way?

After lunch I cycled 20 minutes to Portland State campus where I caught the bus and rode up the hill to my after school care teaching job. I took my bike with me so that I could just cycle straight home after work, because I get to zoom down that big hill 🙂 It takes about 40 minutes, and I worked up an appetite!

Dinner:

The usual! Lots of my favorite Japanese sweet potatoes (880g or ~2 lbs. steamed) with 2 heads of water-rich, fresh Romaine lettuce! I ate more than was pictured, this is just round 1!

WIAW 4 dinner

Macro nutrient Breakdown:

Total calories: 2044

Carbohydrates: 460.1g (86.3% of total calories)

Protein: 67.2g (9.3% of total calories)

Fat: 10.9g (4.5% of total calories)

That wraps up my day! I met all my micronutrient requirements (vitamins and minerals). I get Vitamin D from the sun, and I supplement Vitamin B12. I am always weirdly short on selenium, but I haven’t noticed any ill-health effects from it. From my research there doesn’t seem to be many side effects from lower intake of selenium in an already healthy individual. I usually get between the 30-50% range of the RDI. Amount of selenium in foods depends heartily on the selenium content of the soil the food was grown in, so I may be getting more than a calorie-counting app like Cronometer can calculate.

Let me know your thoughts and criticisms as well as how you socialize as a vegan, vegetarian, or health conscious eater 🙂

What I Ate Wed. +Potato Power!

sweet potatoes
Sweet potatoes should be the go-to food for runners! They are an amazing source of potassium, move over bananas! An average medium sweet potato (5″ long, 2″ in diameter) contains 542mg of potassium. An average medium banana contains 422mg.

In addition, sweet potatoes provide iron, complex carbs, and fiber! They are super low fat and filling! Perfect for those on a high carb diet (like me) or wishing to lose weight and feel full (like many). They are also amazingly easy to digest despite all their fiber-y goodness which won’t leave you bloated or gassy.

Poor potatoes are always shown in a negative light, thanks to common health media. But don’t believe the myths! The ill-health effects attributed to potatoes actually comes from the context that potatoes are typically found in the standard American diet. When not drenched in oil, fried, or heavily salted, potatoes are a nutritional powerhouse. There is actually a guy who went on a “potato-only diet” for 60 days (and he lived)! In fact, he was healthier after his diet than when he started!

20potatoesaday

 What I Ate Wednesday:

Again, today was an easy day. I started off with a 4 mile run and then hydrated with a liter of water as I stretched.

Breakfast:WIAW 3 breakfast

  • 2 med./large yellow nectarines
  • 1 medium/large yellow peach

Afterward, I was quick and speedy on my bike commute fueled by fructose! 30 minutes of cycling 🙂

Snack:

  • 1 gigantic apple (280g)!!!

WIAW snack 3

 

 

I had another liter of water during the morning as well as a 16oz. black coffee. I worked at a computer for 3 hours at the non-profit I am interning at (which I love!) then I hopped on my bike and cycled 20 minutes to Portland State University campus to eat my lunch and relax before work…

Lunch:

Salad:WIAW 3 lunch

  • several large handfuls spinach
  • 1 cup sugar snap peas
  • 1 large peeled carrot
  • 6 yellow cherry tomatoes
  • 1/4 English cucumber
  • 1/2 cup freeze dried corn (equivalent to 1 ear fresh corn)

Main:

  • 1 medium zucchini
  • 2 med. steamed sweet potatoes (300g)

I work at a school on top of a HUGE hill…I am not biking up that, so I take the bus and I ride my bike home instead 🙂

Snack:

  • 300g (about 3 cups chopped) raw cauliflower

Had another liter or two of water at work, then took the bus back down to my bike and cycled home 25 minutes. It was a long day and I am definitely ready to relax and get some rest before tomorrow morning’s track workout.

Dinner:

  • 2 heads Romaine lettuce
  • TONS of steamed sweet potatoes (774g)!!!

life of a lamb quote

 Calories & Macro nutrient breakdown:

WIAW 3 dinner

 

Total calories: 1931

  • Fat: 11.2g (4.9% of total calories)
  • Carbs: 435.7g (86.2% of total cals.)
  • Protein: 62.2g (8.9% of total cals.) Where do I get my protein? 🙂

 

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