I know this is an eating blog, but I am turning it i to more of a health blog.
An extract from the running blog...
I was a little nervous when waiting in the doctor's surgery this morning. I guess I was thinking of all that could be wrong and the implications that would have. I needn't have worried, as the blood tests indicated that I am in really good shape which surprised both the doc and myself.
It did say that I am still getting over a virus (which we knew as I have still had a sore throat/tired etc.) however my imunity/white blood cells were OK, liver and kidney functions were perfect, colesterol, Iron, and blood sugar levels were A1. I think my doc was a bit surprised of how good the numbers were considering some of the lifestyle issues. Happy days!
It still begs the questions what has/is wrong with me? It is probably one of two things 1) I was simply run down and was unlucky to pick up a few bugs one after another or 2) I have something else going on such as a disease (e.g. ross river fever etc) or other unlikley problems for someone my age (e.g. prostate). Let's cross our fingers for 1.
The good news is that he wants me to get back into full training to test whether the symptoms return. If I am OK, all should be fine and if I am not, further tests will need to be done.
I can't think of a better test than sixfoot ;-)
Some numbers (that I understand) for the record:
Colestrerol = 4.1 (3.5-6.4)
Sugar levels: = 5.6% (4.3-6.3)
Blood pressure - 100/60
Tuesday, February 26, 2008
Sunday, February 24, 2008
Week starting 25 Feb
Weight = 71.4
Resting Heart Rate = 54
Monday
Breakfast - 3 weetbix with brown sugar + 2 x toast (PB & Honey) + coffee
Lunch - fish and chips + corona
AT - half a boost juice
2 x beers
Dinner - healthy checken nuggets (broholi, mushroom, almond meal etc. and salad
Tuesday
Breakfast - half a banana + apple
MT - yogurt + oats + honey
Lunch - chicken and salad sandwich with mayo
AT - left over chicken nuggets + half a rockmelon
2 x beers
Dinner - fish and salad + bread roll + apple crumble and icecream
Wednesday
Breakfast - yogurt with oats & honey + coffee
Resting Heart Rate = 54
Monday
Breakfast - 3 weetbix with brown sugar + 2 x toast (PB & Honey) + coffee
Lunch - fish and chips + corona
AT - half a boost juice
2 x beers
Dinner - healthy checken nuggets (broholi, mushroom, almond meal etc. and salad
Tuesday
Breakfast - half a banana + apple
MT - yogurt + oats + honey
Lunch - chicken and salad sandwich with mayo
AT - left over chicken nuggets + half a rockmelon
2 x beers
Dinner - fish and salad + bread roll + apple crumble and icecream
Wednesday
Breakfast - yogurt with oats & honey + coffee
Saturday, February 23, 2008
Fueling - the rules
Post from Plazbot on Transitions
- Bulk of fueling should come from fluids
- Best fuels are polysaccharides (maltodextrin) diluted between 15 and 18 percent.
- Actual Carb concentration of 6%
- The liver can only deliver fuel to muscles at 4.1 to 4.6 calories (from carbs) per minute, or 250-280 calories per hour.
- Carbs provide 4 calories per gram
- Excess calories remain in the stomach or intestines where they ferment.
- Deficit between carbs in and calories spent must come from fat
- After 90 minutes exercise 5-15% caloric utilisation comes from protein
- without supplying protein from diet, body eats muscles
- Exercises 2+ hours carbs to protein ratio of 8:1 (by weight) needed
- Proteins provide 4 calories per gram
- Whey protein for recovery, soy protein for exercise due to low amonia production upon metabolisation
- Eat 200-400 calories three hours or more before exercises (especially pre-race meal)
- meal should contain complex carbs and a small amount of protein
- So 280 calories per hour, divided by 4 equals 70 grams of complex carbs needed per hour. After 90 minutes take in 9 grams of protein and 61 grams from complex carbs.
- This really is an excellent strategy. The left over calorie and fermenting is a good one for those who try and play catch up. The intake has to be spread evenly over the race/session.
- Bulk of fueling should come from fluids
- Best fuels are polysaccharides (maltodextrin) diluted between 15 and 18 percent.
- Actual Carb concentration of 6%
- The liver can only deliver fuel to muscles at 4.1 to 4.6 calories (from carbs) per minute, or 250-280 calories per hour.
- Carbs provide 4 calories per gram
- Excess calories remain in the stomach or intestines where they ferment.
- Deficit between carbs in and calories spent must come from fat
- After 90 minutes exercise 5-15% caloric utilisation comes from protein
- without supplying protein from diet, body eats muscles
- Exercises 2+ hours carbs to protein ratio of 8:1 (by weight) needed
- Proteins provide 4 calories per gram
- Whey protein for recovery, soy protein for exercise due to low amonia production upon metabolisation
- Eat 200-400 calories three hours or more before exercises (especially pre-race meal)
- meal should contain complex carbs and a small amount of protein
- So 280 calories per hour, divided by 4 equals 70 grams of complex carbs needed per hour. After 90 minutes take in 9 grams of protein and 61 grams from complex carbs.
- This really is an excellent strategy. The left over calorie and fermenting is a good one for those who try and play catch up. The intake has to be spread evenly over the race/session.
Tuesday, February 19, 2008
Week starting 18 Feb
Weight = 71.4
Monday
vitamin
Breakfast - banana + turkish toast with vegemite + cofee
Lunch - 2.5 x varius sandwiches - meat and salad + 3 cups of OJ
AT - 12 almonds
Dinner - 2 x toast with salmon + yogurt with muesli and honey
Tuesday
vitamin
Breakfast - turkish toast with Jam + coffee
Lunch - Beef stroganoff with mash and vegies
12 Almonds + 1 x beer
Dinner - Big T-bone steak + sausage + big salad
small chocolate and glass of milk
Feeling better today - ulcers have gone
Wednesday
Vitamin
Breakfast - healthy smoothie and coffee
MT - coffee
Lunch - calamari and vegtables
AT - bowl of cereal
1 Beer
Dinner - Lasagna
Ice cream with Strawberries
Thursday
Vitamin
Breakfast - cereal
Lunch - toast with Ham
AT - yogurt with Oats and Honey
2 x beers
Dinner - lamb casserole with heaps of vegies (2 serves) + asparagus + glass of red
Strawberreries with Ice Cream
Friday
Vitamin
Breakfast - 2 x toast with Ham + coffee
MT - piece of quice and coffee
Lunch - sausage sandwich, lentil patty and 1/2 salad sandwich + lots of rockmelon + 1/2 banana
AT - yogurt with Oats and Honey
1 x beer
Dinner - lamb casserole with heaps of vegies (2 serves) + asparagus
Cup of tea + 2 pieces of chocolate
Saturday
Vitamin
Breakfast - toast with scrambelled eggs and salmon = 2 x coffees (at Manly)
Lunch - yogurt with Oats and Honey
Dinner - pasta with vegies (tomato, pumkin, sweet potato, olives, artichike) + cheese
Popcorn (a little) and coke at movies
Strawberries and ice cream
Sunday
Vitamin
Lamington + Pepsi
Breakfast - sausage and Egg meal + coffee (McDonalds)
MT - banana + bowl of strawberries
Lunch - salmon and salad roll
AT - apple, muesli bar, nuts, 1 x beer
Dinner - hamburger (meat included mushrooms and zuccini) with tomato, lettuces, cheese, avacado
Glass of milk with Milo
Monday
vitamin
Breakfast - banana + turkish toast with vegemite + cofee
Lunch - 2.5 x varius sandwiches - meat and salad + 3 cups of OJ
AT - 12 almonds
Dinner - 2 x toast with salmon + yogurt with muesli and honey
Tuesday
vitamin
Breakfast - turkish toast with Jam + coffee
Lunch - Beef stroganoff with mash and vegies
12 Almonds + 1 x beer
Dinner - Big T-bone steak + sausage + big salad
small chocolate and glass of milk
Feeling better today - ulcers have gone
Wednesday
Vitamin
Breakfast - healthy smoothie and coffee
MT - coffee
Lunch - calamari and vegtables
AT - bowl of cereal
1 Beer
Dinner - Lasagna
Ice cream with Strawberries
Thursday
Vitamin
Breakfast - cereal
Lunch - toast with Ham
AT - yogurt with Oats and Honey
2 x beers
Dinner - lamb casserole with heaps of vegies (2 serves) + asparagus + glass of red
Strawberreries with Ice Cream
Friday
Vitamin
Breakfast - 2 x toast with Ham + coffee
MT - piece of quice and coffee
Lunch - sausage sandwich, lentil patty and 1/2 salad sandwich + lots of rockmelon + 1/2 banana
AT - yogurt with Oats and Honey
1 x beer
Dinner - lamb casserole with heaps of vegies (2 serves) + asparagus
Cup of tea + 2 pieces of chocolate
Saturday
Vitamin
Breakfast - toast with scrambelled eggs and salmon = 2 x coffees (at Manly)
Lunch - yogurt with Oats and Honey
Dinner - pasta with vegies (tomato, pumkin, sweet potato, olives, artichike) + cheese
Popcorn (a little) and coke at movies
Strawberries and ice cream
Sunday
Vitamin
Lamington + Pepsi
Breakfast - sausage and Egg meal + coffee (McDonalds)
MT - banana + bowl of strawberries
Lunch - salmon and salad roll
AT - apple, muesli bar, nuts, 1 x beer
Dinner - hamburger (meat included mushrooms and zuccini) with tomato, lettuces, cheese, avacado
Glass of milk with Milo
Thursday, February 14, 2008
Dont we train so we can eat what we want?
From a thread on transitions...
"Q) Dont we train so we can eat what we want???
A) Calories yes, nutrition and inner health is a different story.
One of the problems with a lot of athletes is the quality of their diet. They burn lots of energy so they can afford to eat lots of calories. For many, this means refined sugars and fat.
Whilst you get away with the calories side (i.e. don't put on weight) you don't get away with the saturated fat. Dumping cholesterol into your bloodstream is dangerous if you also have a lot of free radicals in there... Basically as the cholesterol floats through your arteries, it is the free radicals that makes it "stick" to your arterial walls...
One of the by products of exercise is free radicals - therefore high fat diet in combination with exercise is better than high fat + smoking, but both have similar problems.
Eat as many calories as you like, just make sure you're getting the right level of nutrients and you are not dumping saturated fat into your system..."
Not quite sure about the free radical stuff, but this quote rang a chord with me. Calories (for the most part) are not my problem, nutrition and a healthy body is.
"Q) Dont we train so we can eat what we want???
A) Calories yes, nutrition and inner health is a different story.
One of the problems with a lot of athletes is the quality of their diet. They burn lots of energy so they can afford to eat lots of calories. For many, this means refined sugars and fat.
Whilst you get away with the calories side (i.e. don't put on weight) you don't get away with the saturated fat. Dumping cholesterol into your bloodstream is dangerous if you also have a lot of free radicals in there... Basically as the cholesterol floats through your arteries, it is the free radicals that makes it "stick" to your arterial walls...
One of the by products of exercise is free radicals - therefore high fat diet in combination with exercise is better than high fat + smoking, but both have similar problems.
Eat as many calories as you like, just make sure you're getting the right level of nutrients and you are not dumping saturated fat into your system..."
Not quite sure about the free radical stuff, but this quote rang a chord with me. Calories (for the most part) are not my problem, nutrition and a healthy body is.
Tuesday, February 12, 2008
Week starting 11 Feb
Monday
Vitamins
Breakfast -Banana
coffee
MT -biscuit
MT - turkish bread with ham - no butter
Lunch - beef sir fry with vegies
AT - apple
1 x Beer
Dinner - rice with 3 eggs and soy sauce
chocolate frog
tea
Tuesday
Breakfast -vitamins + 2 weet-bix + half banana + coffee
MT - 2 handfuls of chips and a small cake
Lunch - 2 ham and salad sandwiches + 3 cups of orange juice
AT - coffee + vanilla yogurt
50 min easy run
milk + mil0
6 almonds
Dinner - chicken curry (coc cream, capsicum, zuccini, shallots, curry base) - went back for 2nds
Chocolate frog + glass of milk
Wednesday
Vitamins
Breakfast 3 weet-bix + sugar + coffee
50 min easy run
Lunch – Salad (tuna pasta/greek and taboulie) + gatorage
AT - sandwich size salada (wholemeal) and cheese
AT 2 – 12 almonds + handful of cornchips
Dinner – avocado and chees on toast (x2) + heaps of asparagus
Thursday
Vitamins
Breakfast – Turkish toast with vegemite = coffee
MT – 3 weet-bix + sugar
Lunch - Soy Chicken, Tofu and vegie stirfry + "Emma & Toms" fruit drink
AT - sandwich size salada (wholemeal) and cheese
12 Almonds
Dinner - scrambled eggs (2) with cheese plus asparagus + pasta with tomato, artichoke, ancohovies + brocholli.
Two pices of chocolate and a glass of milk
Friday
Vitamin
Breakfast - Bacon and Egg roll (no sauce or butter) + coffee
MT - 3 weet-bix + sugar
Lunch - Salad - caeaser + chicken and avacado + "Emma & Toms" fruit drink
AT - sandwich size salada (wholemeal) and cheese
6 smarties + piece of Bakers delight apple bread with icing
half an Orange
1 x beer + 2 x red wine
Dinner - 1.5 home made pita bread pizza's (lots of vegies + ham)
couple of spoonfuls on icecream
Glass of milk
Hungry today
Feeling average also - sore throat, mouth ulcers and headache
Saturday
Vitamin
Breakfast - cereal + 1 x toast with ham + 1 x toast with Peanut Butter
MT - Banana
Lunch - half bowl of pasta + 1/2 homemade pizza
AT - yogurt + piece of Bakers delight apple bread with icing
12 almonds + 1 beer
Dinner - chicken + vegie stirfry (no rice) + peanut butter sandwich + 1/2 homemade pizza
rockmelon
Sunday
Vitmain
Breakfast - Weetbix and honey + 2 peices of toast (peanit butter and nutella) + banana
Lunch - 2 pieces of toast with smoked salmon + yogurt with muesli and honey
AT - 2 pieces of toast with silverside + raisen bread
Dinner - roast (beef) at the RSL with ice cream with chocolate sauce
Rockmelon
Vitamins
Breakfast -Banana
coffee
MT -biscuit
MT - turkish bread with ham - no butter
Lunch - beef sir fry with vegies
AT - apple
1 x Beer
Dinner - rice with 3 eggs and soy sauce
chocolate frog
tea
Tuesday
Breakfast -vitamins + 2 weet-bix + half banana + coffee
MT - 2 handfuls of chips and a small cake
Lunch - 2 ham and salad sandwiches + 3 cups of orange juice
AT - coffee + vanilla yogurt
50 min easy run
milk + mil0
6 almonds
Dinner - chicken curry (coc cream, capsicum, zuccini, shallots, curry base) - went back for 2nds
Chocolate frog + glass of milk
Wednesday
Vitamins
Breakfast 3 weet-bix + sugar + coffee
50 min easy run
Lunch – Salad (tuna pasta/greek and taboulie) + gatorage
AT - sandwich size salada (wholemeal) and cheese
AT 2 – 12 almonds + handful of cornchips
Dinner – avocado and chees on toast (x2) + heaps of asparagus
Thursday
Vitamins
Breakfast – Turkish toast with vegemite = coffee
MT – 3 weet-bix + sugar
Lunch - Soy Chicken, Tofu and vegie stirfry + "Emma & Toms" fruit drink
AT - sandwich size salada (wholemeal) and cheese
12 Almonds
Dinner - scrambled eggs (2) with cheese plus asparagus + pasta with tomato, artichoke, ancohovies + brocholli.
Two pices of chocolate and a glass of milk
Friday
Vitamin
Breakfast - Bacon and Egg roll (no sauce or butter) + coffee
MT - 3 weet-bix + sugar
Lunch - Salad - caeaser + chicken and avacado + "Emma & Toms" fruit drink
AT - sandwich size salada (wholemeal) and cheese
6 smarties + piece of Bakers delight apple bread with icing
half an Orange
1 x beer + 2 x red wine
Dinner - 1.5 home made pita bread pizza's (lots of vegies + ham)
couple of spoonfuls on icecream
Glass of milk
Hungry today
Feeling average also - sore throat, mouth ulcers and headache
Saturday
Vitamin
Breakfast - cereal + 1 x toast with ham + 1 x toast with Peanut Butter
MT - Banana
Lunch - half bowl of pasta + 1/2 homemade pizza
AT - yogurt + piece of Bakers delight apple bread with icing
12 almonds + 1 beer
Dinner - chicken + vegie stirfry (no rice) + peanut butter sandwich + 1/2 homemade pizza
rockmelon
Sunday
Vitmain
Breakfast - Weetbix and honey + 2 peices of toast (peanit butter and nutella) + banana
Lunch - 2 pieces of toast with smoked salmon + yogurt with muesli and honey
AT - 2 pieces of toast with silverside + raisen bread
Dinner - roast (beef) at the RSL with ice cream with chocolate sauce
Rockmelon
Thursday, February 7, 2008
Current Weight
This blog is not about weight lose, but will interesting to monitor.
Current Weight = 71.6kg
Height = 180cm
Body Mass Index = 22.1
A healthy BMI is between 18.5 - 24.9, so no problems there. As an ideal for faster racing I would be < 70kg which would equate to 21.6 BMI.
Current Weight = 71.6kg
Height = 180cm
Body Mass Index = 22.1
A healthy BMI is between 18.5 - 24.9, so no problems there. As an ideal for faster racing I would be < 70kg which would equate to 21.6 BMI.
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