Snapshot: How I Ate and Exercised Today Oct. 22 (Wed.)

WIAW 7 morning stretch

Good Morning! Today was literally  a run, eat, sleep, repeat type of day. I woke up at 5:30 am to the seemingly ceaseless sound of rain falling. It was still pitch black outside, which didn’t make waking up any more inviting! But I rolled out of bed anyway and went for an easy 4 mile run at an 8 min./mi. pace. I nixed showering (I didn’t sweat, but I got rained on, and I had no time) and changed into whatever was warm and comfortable. I spent the next 45 minutes stretching, eating peaches and watching YouTube videos in the semi-darkness until I had to catch the bus at 7:45 am for my 8:15 am Epidemiology class. I have a break between classes from 10 am- 10:15 am when I also ate 1 large Honeycrisp apple and 1 tiny sweet Tango apple.

WIAW 8 peachesBreakfast: FRUIT!

  • 3 peaches (610g) = 238 calories
  • 1 large + 1 small apple (322g) = 167 calories

Total: 405 cal.

I also brewed myself plenty of coffee to take with me! One thing I have learned as a student is to never buy coffee or fruit (or really any food) on campus! Before, I could easily have spent $5 on coffee and an apple or banana (of which the quality is always suspect) and that adds up over the week. It’s not hard to slice apples at home to take with you, and bring your own coffee in a thermos. It saves me money and I help the environment!

I’m done with classes by 11:30 am, so I caught the bus home and made it back by noon, just in time for lunch! My greedy glucose- glugging brain uses up a lot of my fuel (20% of the average person’s calories are burned by the brain) and I was pretty hungry. I was also really tired. I haven’t been able to sleep well lately, I’ve been going to bed by 10 pm at the latest but I’ve been tossing until midnight or later 😦 So I felt like a nap after lunch would be necessary.

WIAW 8 lunch

Lunch: VEGGIES! POTATOES & SOUP!

  • Baby carrots (not pictured) (200g) = 70 calories
  • Snap peas (85g) = 40 cal.
  • 1 medium zucchini = 33 cal.
  • 1 cup vegan butternut squash soup = 90 calories
  • Freeze dried corn (24g) = 85 cal.
  • Steamed Japanese sweet potatoes (322g) =  290 calories

Total: 608 calories

And I was right! After a warming and filling lunch I attempted to do some homework for an hour, but I was ready to sleep. I had to run at least another 5 miles later that evening, and I would never make it the way I was feeling. My eyes were itchy and my brain was tingly and foggy. My high carb potato- coma and the gloomy rain all convinced me to go to bed. I napped from 2:30pm to 5pm and woke up feeling much better. It was still drizzling rain and getting dark so I donned my brightest rain jacket and laced up my running shoes again.

WIAW and exercise 8I ended up running 1.3 miles to my coach’s running store, then ran 4.3 miles at an easy easy pace with my coach, and then ran 1.3 miles back home for a total of 10.9 miles for the day…but they were all easy miles. Tomorrow morning at 6:30 am my track buddy, Em and I have the first of many early morning hard tempo workouts and so I was happy taking it easy.

By the time I got home, it was dark, I was cold and definitely hungry! I foam rolled and stretched again, and bundled up for the night. I steamed some more potatoes and ate them with 2 large heads of fresh Romaine lettuce!

Dinner: POTATOES!

  • Steamed Japanese sweet potatoes (764g) = 687 cal.
  • 2.5 large heads Romaine lettuce = 266 cal.

Total: 953 calories

Macro nutrient Breakdown:  

Total calories: 1968

Fat: 12.1g (5.2% total calories)

Protein: 57.5g (8% total cal.) Where do vegans get their protein 🙂

Carbohydrates: 446g (86.8% total calories)

That was my day! Lots of running and sleeping, school and food. I was not exaggerating about the amount of rainfall!

record-rain-2

Source: KOIN 6 blog, “Rainfall breaks records in Portland, Vancouver” Oct. 22, 2014.

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What I Eat Wednesday: 10/08/2014 What works for you?

I’ve been a bottomless pit for the past two days! Logically it makes sense, I just put my body through 26.2 miles of intense running and I need to refuel the tank, but I was not prepared to be so ravenous! The day of the marathon I took in 250 calories prior to the run and 200 calories on the course. Immediately after finishing I ate ~1 lb. of green grapes, about 300 calories and then went home and ate: 2 small apples, 3 small nectarines, 1 large peach and 2 tiny Seckle pears which all totaled ~560 calories. I ate my usual meal for lunch and had a smaller dinner than usual because I slept all day and felt sick from my migraine. So it makes sense that the next day (yesterday) my hunger drive kicked into high gear!

hungry dog memeI ate my usual fruity breakfast, and my pre-packed lunch of veggies and potatoes…but mid-afternoon I was walking past a Whole Foods and decided to go inside for the salad bar (where there’s always something healthy and tasty for a high carb vegan to eat). I grabbed a to go container and filled it to the brim with corn, peas, edamame, cauliflower, tomatoes, mushrooms and lettuce. After I paid and started eating and I realized I was ravenous. It was a 2lb. salad and when I was done I was still starving. It hadn’t made a dent! I was craving the rich fat of avocado, and so I bought a fresh avocado salad roll and a mini avocado white rice sushi roll. I ate them both (without the sauces) and then went back for 2 more servings of avocado salad rolls (I have a history of past addictions to salad rolls) for the road. By this time my hunger was finally beginning to feel quelled and I was able to tear myself out of Whole Foods, which was rapidly consuming my whole paycheck! I went home and consumed the rest of the salad rolls as well as my usual huge portion of steamed sweet potatoes and lettuce.

Today was a little bit better! I ate my usual fruit for breakfast and veggies for lunch. In the afternoon I only bought one serving of avocado salad rolls and 1 serving of avocado white rice sushi. Then I ate my usual dinner.

I’m really proud of myself. Listening to my body and honoring my hunger drive, specifically my cravings, has never been something I was able to do. In high school I developed severe anorexia and then bulimia, and so I was either depriving myself or binging and then purging. Thoughts of food were never safe, and feelings of hunger and cravings filled me with dread that I might binge or eat something I wasn’t allowed to. But yesterday I realized I was hungry and I definitely understood why, so I ate. And I made good choices! I wanted to eat more veggies and salad rolls! My only strong, specific cravings were for avocado (maybe I needed the fat?) so I ate avocado and I didn’t worry about the fat content! For a brief moment I did fret that eating extra food I hadn’t planned for in the day would make me fat, but I checked myself quickly. Everything I ate was natural, fresh, whole foods! Who has ever gotten fat eating vegetables, salad rolls and rice?

post marathon cravings

My main focus right now is to recover my muscles optimally and stay healthy! This is the time to pack nutrient-dense fresh fruits and veggies into my body! I want to be strong and injury free. With my mindset of optimal athletic achievement, a healthy weight will naturally follow.

Breakfast:

WIAW 7 breakfast

I hobbled through a quick 3 mile run this morning, I’m still recovering! But I plan to run again tonight and I also feel like my quads have healed enough to bike to class (it’s only 25 minutes each way with minor hills).

It finally happened 😦 I went to the grocery store and there were NO peaches, nectarines or pluots! I’m heartbroken! I’ve known for awhile that the summer fruit was waning…but I didn’t expect the breakup to be so sudden!

For breakfast I had honey tangerines, 2 medium-large Honeycrisp apples, and a large Asian pear. I took the apples to class with me and ate them mid-morning.

On my way home I stopped to do a sweet potato haul at a New Seasons grocery store. New Seasons’ are the only place nearby where I can find my favorite Japanese sweet potatoes. I also bought some deliciously squishy golden kiwis for tomorrow’s brekky. I like to have sweet and juicy fruits for breakfast, so it might be hard for me to survive this winter on bananas, apples and citrus only 😦

Lunch:

WIAW 7 lunchAs soon as I got home, I dug into lunch. Again, I was ravenous! I am still getting really hungry! I had my usual carrots, zucchini, and sweet potato (steamed). It’s a really large potato, about 300 calories worth…so it’s not as though I am not eating enough calories. But even after I ate all that, I was still wanting…

Yesterday when I went grocery shopping I had bought some avocados just in case (based on the avocado cravings I had the past two days) and after lunch, I really wanted some avocado! Good thing I had planned for this!

So I threw together what I had and made 2 little lettuce boats containing: 1/8 avocado each, sliced yellow cherry tomatoes, 1/2 sheet dried nori, and a handful of freeze-dried corn. It seemed to do the trick! After I ate those I finally felt satiated and ready to get to my homework!

In the early evening I donned my running clothes and jogged over to my favorite running store to lead a run group. We didn’t go far, and the pace was pretty relaxed (which was all I could manage anyway). In total I jogged a mile there and back and ran 3 miles with the group.

Dinner:

Guess what??? Steamed sweet potatoes and lettuce for the win! Yes, I had what I always have, but that’s the dinner that I ate everyday of my training cycle and the night before I won the Portland Marathon, so it must be working! I had 1.8 lbs. of steamed potatoes and 2 large heads of Romaine lettuce. I might finally be calming my post-marathon hunger!

In total I ran 9 miles (easy) and biked 50 minutes.

Macro nutrient breakdown:

Total Calories: 2,101 calories

Carbohydrates: 475.9g (86.3% of total calories)

Fats: 16.9g (6.7% of total calories)

Proteins: 54.6g (7% of total calories)

make the healthy choice

What I Eat Wednesday: 10/01/2014 Cauliflower and Fast Against Slaughter

I’m in the midst oWIAW 6 breakfast 2f my marathon taper, and the #1 tip I follow is: never change anything the week before the marathon! So nutritionally, I am doing what I always do! Running-wise, I’m dropping the intensity and mileage, but keeping the duration approximately the same (translation: I am running much slower). One new thing that I cannot control this week is that I started my final term of classes at Portland State University! I am in the homestretch! If I don’t succumb to senior-itis I’ll have a Bachelor’s of Science in Community Health Studies: Education by mid-December! Anyway, here’s “What I Ate Wednesday”, the healing power of cauliflower, and my thoughts about #FastAgainstSlaughter.

Breakfast: FRUIT!

This morning was COLD! I went for a 5.6mi easy run, and I froze! It’s going to be time to pull out my winter gloves soon…I hit snooze a couple of times this morning, so I didn’t get out the door until 5:45am…and that meant after my run I had to stretch and eat breakfast simultaneously, while I watched YouTube viWIAW 6 breakfast 1deos of course! I spend about 30-40 minutes on stretching, I make it a priority because I never want to be injured again!

  • 1 large peach
  • 2 squishy nectarines
  • 3 tiny Seckle pears (so delicious!)

I cycled 25 minutes to Portland State campus for my 8:15am 2-hour Epidemiology class. I ate a medium-size Honeycrisp apple after that class during a 10 minute break before my Health Program Planning class. Afterward I cycled home for lunch!

Lunch:

I was a good student and did my online assignment from my last class before tucking in to the yummy goodness that is raw zucchini seasoned with no-salt chef’s shake (a blend of spices) and 1.5 medium steamed Japanese sweet potatoes. I also wolfed down 2 large carrots right after I got home!

Fast food: A quick and easy way to steam potatoes in a microwave (no, the waves won’t fry your brain or denature your plant foods!) is to rinse them and leave them wet, poke holes all around the potato, wrap it in a paper towel, and then put it in the microwave for 4-6 minutes (for one potato). Leave the potato to continue steaming for about a minute after it is done. Unwrap your lovely potato and enjoy! It takes less than 10 minutes!

WIAW 6 lunch

And for my afternoon snack: cauliflower! I ate this as I headed home from work. Today was my last day as I resigned from my job a couple of weeks ago. I’m relieved and sad. I just don’t have the time to continue with school and schoolwork, running, and blogging and everything else. As well, the commute to and from my job was about as long as the hours I actually spent working there. In the end, it was a wonderful job and I loved it last year, it provided me the perfect opportunity to grow but it’s no longer a good fit for me this year and I need to let it go. In case you are wondering, I was an after school care program “teacher”. I’ve changed and grown this summer and as I near the end of school, I want to focus on doing the things that I am really passionate about.

Now back to the food!

Health Benefits of Cauliflower:

WIAW 6 cauliflower health

Source: Medical News Today “What are the health benefits of cauliflower?” Sept. 25, 2014.

I consistently eat 300-400g of raw, chopped cauliflower every day (about 4 cups). I like the taste! There’s just something addictive about the crunch…I can’t imagine a day without my afternoon cauliflower pick-me-up!

This is one habit I don’t have to feel guilty about because cauliflower, though it is a bland, white food is surprisingly good for you! We all know that veggies are high in fiber and water-rich making them low in calories. They fill you up without filling you out! Like other vegetables, cauliflower contains antioxidants and plant phytonutrients, which lessens cancer risk. Cauliflower is surprisingly nutrient-dense in relation to caloric content. One cup of cauliflower provides:*

  • 77% daily Vit. C needs
  • 20% of daily Vit. K
  • 10% of more of daily Vit. B6 and folate
  • Smaller amounts of:  thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium and manganese

Specific cancer-fighting properties of cauliflower:

Cauliflower contains an antioxidant known as indole-3-carbinol or I3C, which is commonly found in cruciferous vegetables like cabbage, broccoli and cauliflower. I3C has been shown to reduce the risk of breast and reproductive cancers in men and women. Cruciferous vegetables also contain a compound called sulforaphane, which gives them their bitter bite. Recent studies have shown promising results in sulforaphane’s ability to fight cancer. It has been fond that the compound is able to inhibit the growth of the enzyme histone deacetylase (HDAC) which is involved in the progression of cancer cells.* Lastly, cauliflower is high in fiber, mother nature’s broom. A clean colon helps prevent colon cancer!

Dinner: POTATOES!!!

What else did you expect?:) Yes, I had tons of steamed potatoes and fresh lettuce for dinner like I do every night, and today was no exception! But, I did buy purple potatoes instead and had those instead of the Japanese sweet potatoes. It’s good to throw in a little variety and deep purple/red colored fruits and veggies are packed full of vitamins, minerals, and antioxidants. Plus, it just feels cool to eat purple potatoes (I also feel the same way about purple cauliflower)!

WIAW 6 dinner

Macro nutrient breakdown:

Calories: 2,008 calories

Carbohydrates: 458.3g (88% total calories)

Fat: 10g (4.2% total calories)

Protein: 58.2g (7.9% total calories)

#FastAgainstSlaughter

I won’t be fasting on October 2, it’s just too close to marathon race day for me to risk it. I’m also not sure how I feel about the fast. It definitely has become a sensation on social media and so in that respect it has been great for raising awareness! But, similar to Meatless Mondays, one day of not eating animal products is just a drop in the bucket. I know every little bit helps, but in this instance what really makes a difference is consistent mindfulness and eschewing all animal products for good. I believe in living and spreading the vegan message everyday by demonstrating a vegan diet and lifestyle through all my decisions. In the end, this day of fasting will raise awareness and allow the people who fast to feel good about their participation.

What I really hope happens is that the awareness of the benefits provided by a vegan diet continues to grow (with Cowspiracy being the latest instigator) and reach the public. People need the education, they need the knowledge to have the power to make better decisions. As well, people are compassionate. No one really wants to kill animals and we just need to remind them where their food comes from everyday. Do you want to create a planet out of suffering, or one out of peace?

A vegan diet is a peaceful diet!

Sources: Ware, Megan (RDN, LD) Medical News Today What are the health benefits of cauliflower?” Sept. 25, 2014.

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)

 

 

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

What I Ate That Wednesday: 08/27/14

Today was a little atypical for me. For starters, today happened to be a recovery run day, so I went for an easy 4 miler to recover from yesterday’s hard tempo and prepare for tomorrow’s track session. And secondly, I spent all day at my internship sitting around! It’s my first experience having a “typical” desk job. My previous job at the preschool and my old job that starts again next week is at an after-school care program, working with kids requires a lot of physical activity! But I am enjoying this week-long break I have, it’s like a preview at what being a “typical” adult might be like after I graduate and get a full-time job. Regardless, I still bike a lot to get to my internship! So here’s what I eat for all day energy on a whole food vegan diet:

Breakfast After My Quick (30 min) Run: Fruit!!!

breakfast WIAW 1

 

  • 150g (~ 1 cup) blueberries
  • 2 small black plums
  • 1 large nectarine
  • B12 supplement *

Bike commute: 30 minutes to my internship…..hilly ride 😦 But it makes me stronger!!

Mid-morning Snack: Fruitsnack WIAW 1

  • 1 gigantic red Envy apple (300g, it was HUGE!)

Lunch: Salad + Steamed Sweet Potato

Salad:lunch WIAW 1

  • 3 packed cups chopped baby spinach
  • 1 large peeled, chopped carrot
  • 1 cup baby sugar snap peas
  • 1/4 English cucumber
  • 6 yellow grape tomatoes
  • 30g freeze-dried yellow corn kernals (~1 large, fresh ear corn)
  • 1 medium sliced zucchini

300g (1 fairly large) steamed sweet potato, peeled

Bike commute: 30 minutes home, still hilly 😦 No breaks either way!

Dinner: Veggies!!

  • 300g raw cauliflower
  • 1.5 head Romaine lettuce leaves
  • 736g steamed sweet potatoes (1.6 lbs!)
dinner WIAW 1

I use 2 seasonings on my potatoes, one is salt free (I use a lot) the other has salt, and I use sparingly because a little salt is good for you!

Water consumed: 3.5 liters

Total Calories & Nutrients Consumed: cronometer.com

The whole point of “What  I Eat” type-posts are to demonstrate how I eat on a daily basis. This is how I fuel my body to run far, run fast, and feel good on a daily basis. I stick to a high-carb, low-fat McDougall style diet. The China Study, The Starch Solution, and Prevent and Reverse Heart Disease are all great sources of information for why a diet made up of predominantly fresh, whole carbs and 10% or less of fat is the healthiest diet on the planet.

Yes 🙂 I’m a little weird…I’m that girl who always eats salad, but as long as I continue to feel healthy and continue to  run hard and recover on this diet, I’m going to continue with it. Although I urge everyone to give this diet a try, I recognize that we are all different, there is no ‘one-size-fits-all’ cure, and so I just want to demonstrate one example of what you could do…

I hope this inspires you! Eat clean, go vegan, be happy ❤ Peace!

cronometer nutrients WIAW 1

* I supplement B12 and I definitely got my Vitamin D from the summer sun today!

cronometer WIAW 08.27