Salad a junk food?

For the last month I have been meticulously logging my food intake and energy output and it's been working I've lost 4 pounds since I started doing that.  Now on occasion I let myself splurge and yesterday I didn't bring my lunch to work so I decided to let myself eat something I wouldn't normally eat, a salad from a local fast food restaurant that is right next to where I work.  Now before you say anything hear me out.....   When I normally eat a salad I have a vinaigrette dressing instead of a creamy dressing and the only fats in it come from either some olives or avocado which I consider good fats.  This particular salad had Ranch dressing (I'm going to guess it comes with about 1/4 of a cup) and shredded cheese on top, it did have some sunflower seeds on it.  So this salad had about 45 grams of fat and came in over 500 calories.  Now sometimes the salads aren't too bad but if we know the nutritional content of them would we always pick them over something more delicious?

Exhibit 1:

My favorite micro brew/restaurant I would always have the Spinach salad because I knew I was going to indulge in a beer.  Well this is what I found out:

Spinach Salad 590 cals 48 g fat

when my real favorite is

Vegetarian Calzone - small is 580 cals 21 g fat and that's with cheese which a lot of times I ask for it without cheese :-)

Exhibit 2:

How about Boston's I use to get their Greek salad and pass on the pizza then I saw this

Greek Salad   900 cals 84 g fat

 Now I know you can't forget about the nutritional value of some foods when picking what you're going to eat but I'm just saying I wish that all restaurants were required to give us their nutrition info. and I greatly appreciate the ones who do because then I can plan for when I splurge :-)  The last couple of days I've been having to dodge things like this:

But that's a whole different story!


Do you ever check for nutrition info online before going to a restaurant?  What is your favorite "splurge" food?  Don't forget about my ROAD ID Giveaway there is still time to enter HERE!!

A little bit of everything

Look at what I just ordered!  I'm super excited to get it and hang it up, my medals will no longer have to hide in a shoe box in the back of my closet!!!  Now I need to update the pictures that I have in my swim bike run photo frame because they are so old people have laughed at the old school helmet I have on :-) 

 

 Just got another update from my Shamrock 1/2 marathon and it says that as part of your race packet you get tickets for 4 free beers after the race!!!  Ok if I actually drank all 4 of those and after running a 1/2 marathon and on a practically empty stomach I would probably be drunk!!!  And I really have no desire to look like this guy:

 


Lately there are two place I haven't been able to get enough of:

1. Thai Vegan    They are soooo yummy and the owner is nice and thoughtful.  He did the catering for my brother's small wedding and gave them a really good deal and of course awesome food.  The best part is I've taken a lot of friends there that are not vegetarian or vegan and every time they love it, I've won over some skeptics.  Some of my to die for menu items are Won Ton Noodle Soup!!!! this can cure any ailment
Tom Yum Soup for those of you who like it a little spicy
And the Green Curry  Oh and they have a camera in the kitchen so you can watch them cook.


2.  Il Vicino - I love their micro brewed beer especially their brown and the fact that they have the nutrition info online, give you the option to order a "small" of anything on their menu and customize all you want.  I usually get their small vegetarian calzone sometimes with no cheese and sometimes with no goat cheese but ok on the mozzarella. 

I don't really enjoy eating out so when I find a restaurant I like it is awesome.  Some of the criteria that makes a restaurant excellent in my book is: nutrition info., fresh ingredients, and flexibility with ordering.

Do you enjoy eating out?  If so what is your criteria for a good restaurant?

Nutritional Yeast

How many of you have heard of this cooking ingredient?  How many have used it in anything?  I had been vegetarian for over 5 years before I heard of it.  Anyway, so now I've used this ingredient in several recipes, mainly casseroles and gravies.  However, I still wasn't too sure about what the benefits were to it.  I know they recommended using it in these recipes because it made it seem creamier since I wasn't using cheese (I dabble in vegan recipes because of the health benefits and they are yummy!!!).  So I decided to do a little research.

This is what I found on Wikipedia which I know isn't always accurate so I would welcome anyone who has a better source of info to let me know:

From Wikipedia, the free encyclopedia

Nutritional yeast is a deactivated yeast, usually Saccharomyces cerevisiae.^[1] Nutritional yeast is produced by culturing the yeast with a mixture of sugarcane and beet molasses for a period of 7 days and then harvesting, washing, drying and packaging it. This is commercially available in the form of flakes or as a yellow powder similar in texture to cornmeal, and can be found in the bulk aisle of most natural food stores. It is popular with vegans and vegetarians and may be used as an ingredient in recipes or as a condiment.^[2]

Nutritional yeast flakes

It is a source of protein and vitamins, especially the B-complex vitamins, and is a complete protein. It is also naturally low in fat and sodium and is free of sugar, dairy, and gluten. Some brands of nutritional yeast, though not all, are fortified with vitamin B12. When fortified, the vitamin B12 is produced separately (commonly Cyanocobalamin) and then added to the yeast because yeasts are fungi, whereas B12 is synthesized only by bacteria.^[3][4][5]
Nutritional yeast has a strong flavor that is described as nutty, cheesy, or creamy, which makes it popular as an ingredient in cheese substitutes. It is often used by vegans in place of parmesan cheese. Another popular use is as a topping for popcorn, typically paired with pickles. It can also be used in mashed and fried potatoes, as well as put into scrambled tofu or eggs. Some movie theaters offer it along with salt or cayenne pepper as a popcorn condiment.^[6]

What do you think?  I think I should try adding it to my menu more often after reading the benefits.

So I got my self new running shoes and even though they didn't have it in the color I wanted it was a killer deal and so far after breaking them in for 1 week I love them!!  I think these are stiffer in the front around the ball of the foot then my last ones and that is what the doctor recommended for the extra support I needed so that I wouldn't experience the pain on the top of my foot.  Extra bonus there was no child labor used to produce these shoes!  I spent most of last weekend indoors which meant less mileage but I was a little down and spent most of my time on the couch watching Netflix so I'm glad I still managed to make myself get to the gym!  This week already looks way more promising!  Happy Running!

What it means to be a vegetarian girl living with a carnivorous boy (excuse me Man)…

I know there are many vegetarians and meat eaters out there alike and I’m not here to discuss the qualities or lack thereof of either choice.  But how food is such an integral part of our lives and what it means when you decide to cohabitate with someone with opposite choices….

Three key words:  Compromise, Flexibility, and an IRON WILL!

One way we’ve compromised is there is a veggie and meat side to our grill YAY! (we got a big grill) There are meat pots and pans and vegetarian pots and pans.  I cook vegetarian meals and if he so chooses he cooks some meat on the side to accompany it.  But the truth is sometimes I just can’t help the gross out factor when I find this:

on my vegetarian bamboo cutting boards.  Ahhhhhhh

My least favorite conversation:  “I want to go to a steakhouse”   “You can just have a salad”  Ok so let me just say I CAN just have a salad but there are some requirements to that salad.  If it is topped with a protein like garbanzo beans or baked tofu, if it has some healthy fat in it like avocado or sesame seeds, some flaxseed for good measure, and enough veggies to compromise the colors of the rainbow.  In that case YES I would love to “just have a salad” but the truth is that when you go to most steakhouses, the salad consists usually of iceberg lettuce, croutons, cheese, and some tomatoes if you’re lucky so in that case no thank you.  Don’t worry we say this all in good cheer! ;-)  In all honesty though I usually don’t enjoy eating out in general. 



Nice Compromise Veggie & Chicken Skewers



Lastly the iron will part comes in when he still has the metabolism of a 20 year old and can eat whatever he wants and as he is eating a tasty dessert playfully waves it in front of my nose and mouth “come on just try one bite”  The thing is if I give in and have that one bite my cravings come on full force and the next thing I know I’ve finished a huge serving!  The boy vs girl part is that I use to control my cravings by simply not buying junk food to keep around the house.  Now it is there staring at me, calling my name, pleading with me “EAT ME” and I have to say NO or ok just this one time.  Hence the weight gain in the last year and a half we’ve been together.  I don’t believe I should ask him to please stop buying these things because it’s his choice, I have asked for the enticements to stop.  So now it’s up to me to put my mental toughness training to use!  Lugging around an extra 10 pounds sure can make a difference on your triathlon times!

In the end we make it work now doing the dishes is a whole nother story….  How do you and your special someone compromise?  Does your active lifestyle take a part in that?

Coming soon to a blogger near you:  What it means to be a vegetarian, skiing , triathlete who was just told by her doctor to face the facts (that after 30 your metabolism will never be the same and buy a new wardrobe) who refuses to give up! 



Just for fun the token doggy pic:  Sleepy dog!



Tapering, Milestones and News

As I reflect on this last week I am happy to say I am now down 2 lbs from when I started this blog!  I will remain persistent and continue to move beyond any setbacks!   Hard work does pay off both in diet and exercise!  I was saddened by the news that has hit the health/fitness world of Jack LaLanne passing away at 96.  At the same time I am inspired not only by his enthusiasm for life and fitness but the ferocity by which he helped to spread the word and inspire others to follow his path.  It is key to believe in what you practice and to help others along that path.  

This week’s training consisted of:

Tues – No Gym

Wed - Weights and Abs

Thurs – Run on treadmill 30 mins (sprints) and elliptical 10 mins.

Fri. No Gym

Sat. 22 mile run in 4 hrs 10 mins.

Sun. No gym (helped brother install wood flooring)

This is not a typical week for me but it was the last long run of my upcoming marathon training.  I hardly ever have 3 days of no gym time but I have been fighting off a cold (this usually happens 1 week out from my main race but came early this time) and I new this last long run was KEY to my being able to successfully complete the upcoming marathon so I listened to my body a little more than I normally would have.  I would at this rate be set to hit a PR my 1^st marathon took me 5hrs 10 mins except for the fact that this training run was not very hilly (only 1 of 2 flat runs in my training plan) and the marathon itself has hills.  I will be prepared and complete it just probably not much faster than my 1^st.  The good news is this time around the marathon training hasn’t taken the same toll on my body that the 1^st one did.  I recover a lot faster from my long runs and feel good throughout the actual run.  I remember my 1^st training stint included 2 knee braces, advil before during and after each long run and lots of ice just to SURVIVE.  I am going to do a 30 minute run today at the gym and some ab work.  The last 5 miles of this run were hard and I had to start walking a little at each mile marker and the last 2 miles I battled mentally but succeeded by pushing through even though it meant I walked a little more than I would have liked. 

I needed more calories so on race day I will pack extra Shot Bloks by Clif (my favorite).  It was a great day to be on the trail because we are lucky to be hosting the indoor international track meet here this year and there were a lot of world class runners training out there.  It made me feel even slower than normal in comparison but what a great inspiration!

Today I am feeling a little tired and run down, still fighting off a cold, but I remember I use to after a long run fall asleep on my couch for roughly 5 hours usually with a half eaten burrito barley clinging on to the plate I had on my lap when I fell asleep.  This time I was able to continue with my day!  I have a 10 mile and 8 mile hill run left the next two weekends then it’s race day!!!  I’m excited yet nervous about the hills…. Let the tapering commence!

Note to Self: How to stay on track 2011

Journal It – When I feel myself straying from the nutritional track journal what you eat for about 1-2 weeks the trick is writing it down before you eat it then think about how bad you want those extra calories before putting hand to mouth

Don’t eat like your boyfriend – We are not always equals as just plain facts, my metabolism is not the same as his and my body loves to hold on to fat if I let it, so if he says “come on just try it” or suggests pizza for the 3^rd time that week say NO!

Replace not deprive – If you are craving something you know you shouldn’t have think about a possible alternative that would soothe that craving in a healthier way, ex. For me I put the cookie monster to rest by substituting that craving with a no sugar added hot chocolate for 50 calories vs. the 500 +

Size Does Matter – I shop on the website reuseit.com for reusable sandwich baggies etc. not only can you find fashionable alternatives to disposables but it helps me keep my portion sizes in check don’t ever eat straight out of the bag unless you want to start looking like the bag J

My favorite tid bit I’ve picked up, which is probably my #1 downfall , was from Bob Seebohar author of Nutrition Periodization is “Eat to train, don’t train to eat!”  I eat so much more on the weekends because that’s when I do my long runs or bike rides and I feel I’ve earned it, not necessarily!

Kickboxing revisited

As the view out the back door of the room bobbed in and out of my line of sight I thought to myself what awesome golden light, I wish I had my camera with me.  Then the pang of pain in my ankle reminded me where I was, kickboxing class, and that I had forgotten to wear my ankle brace.  I’m trying this out again through continuing education because it’s one of the perks of my job I get to take classes for free.  I remember the first time I went to this class I thought I was in the wrong place as I walked up the dark stairs in the metallic tunnel.  But when I got to the top there was a mix of young children, older men and women and people who you could tell were obviously fighters by the drastically louder sounds that came when they hit the bag.  The person running this place was a fighter himself and now runs this in order to allow some of the less fortunate people who wouldn’t otherwise be able to afford classes to participate. 

He keeps the gym hot to make you sweat more and yells at you if you aren’t doing your push-ups in between rounds but will take the time to stop and show you correct form or tell you good job!  The hour long workouts consist of changing stations at each round 1:30 minutes of normal work on the station :30 secs of extra fast then :30 secs for sit ups or pushups.  The stations consist of different style bags for kicking and punching and weights and a tire you jump on or you might be in the ring hitting someone wearing protective gear while they tap you in the stomach to remind you to hold your abs tight.  What an awesome workout!  Muscles are sore that I never remember even having.  I’m considering once this class is over joining for a few months and going more than just the 1x per week.  That would get me back into shape for sure.

Saw the nutritionist yesterday and got some good pointers and was surprised by the amount of calories she said I could consume and still lose weight.  I will lose it slower but by not starving myself the weight I do lose won’t come back on as easily.  So she took my height, age, weight and set the activity level to almost completely sedentary then once you have those calories (basically just what you need to survive) and add on any calories you burn during a workout.  So if I need 1650 calories a day and my heart rate monitor tells me I burned 450 calories during my workout that day then I can consume 2,100 calories that day and still be on track to lose ½ pound per week.  Once I reach my goal weight I can consume 1840 calories plus the amount I’ve burned in my workout.  So this calmed me down a little and I am completely confident I can fit into my full wardrobe again in a couple of months.  Yay!