Sports Nutrition

I mentioned that I’m reading “Nancy Clark’s Sports Nutrition”. I’m about half way through the book so far. I wanted to share some of the notable things I’ve read so far.

Sports Nutrition

The good news: I already do a lot of the things lined out in this book. (Disclaimer: some of what I will post are direct quotes, but most are just notes that I took while reading. I will try to note the direct quotes when I can.)

The first tip is simple. Create a Winning Eating Plan:

1. Eat 3 kinds of food at meals.

2. Choose foods in their natural state.

3. Think moderation.

Choose Fresh Veggies

She really emphasized whole grains throughout the book. Here are some of her suggestions:

*Whole grain cereals

*Oatmeal

*Bagels (pumpernickel, rye)

*Muffins (bran, corn, oatmeal)

*Dark breads

*Stoned Wheat bread

*Whole grain crackers.

Pumpernickel Bread

Quick Snack Ideas

*V8 juice

*Dried apricots

*Fresh fruit

*Add cranberries/mandarin oranges to salads

*Oatmeal packet

Quick Oatmeal

And she also emphasized PEANUT BUTTER. Peanut butter seems to be the magic food for athletes.

Peanut Butter

Here are some ideas for meals:

Breakfast

1) Banana with a glass of skim milk.

2) Yogurt with high fiber cereal

3) Whole wheat bagel with peanut butter

4) Pita bread with low fat cottage cheese

Lunch

1) Salad with a whole wheat bagel

2) Peanut butter and raisin sandwich

3) Turkey and pita sandwich

*Not My Pic

Dinner

1) English Muffin Pizzas

2) Grilled chicken with brown rice and steamed veggies

Snacks

1) Peanut butter and crackers

2) Instant oatmeal

3) Homemade Trail mix

4) Bananas or other fresh fruit

My Morning Snack

More later! 🙂

QUESTION: What is your “super” food?

Weigh In & Measurements

Today I weighed in for the first time since December. I am NOT happy with the number I saw.

I weigh EXACTLY what I weighed in December. What?!

*I’ve stopped taking a medication that I think is responsible for some of my weight gain.
*I’ve stopped drinking alcohol for over a month, and when I do drink it now I limit it to one or two servings once in awhile.
*I’ve been counting my calories again and being diligent with my food.
*I’ve been working out even harder to train for the upcoming Shamrock Run.

So what happened? I have no idea. Perhaps I have hit a plateau and need to be patient. Perhaps I am not eating the RIGHT foods. I need to sit down and look back at my food diary and see where I’m lacking. I’ve plateaued many, many times before in my journey to lose 100 pounds. I think this current Plateau is my body telling me that I need to have a better relationship with food.

“When our relationship to eating and food is out of balance, it is easy to be overcome with negative emotions. We may feel aversion to the sight of our body in the mirror, jealous toward people who can eat ‘anything they want,’ or anger towards ourselves for our inability to end our struggle with food and eating. What can we do to counteract these unhappy feelings? [Mindful Eating, pg 117]”

When I weighed 143 (my lowest weight), my life was very different. I ate a very limited diet and counted my calories. I ate a lot of Lean Cuisines. My diet was plain and boring. My exercise routine was swimming and the elliptical machine at the gym. Now I swim, run and do a weight routine. Perhaps the weights are adding weight to me.

UPDATE: Tonight after swimming I measured myself. Here are the numbers:

From 12/30/09:
Chest: 38 inches (which is weird since I wear a 34 bra)
Waist: 36 inches
Hips: 39 inches
Thighs: 22 inches

From 3/8/10:
Chest: 38 inches
Waist: 35 inches
Hips: 38 inches
Thighs: 22 inches

So I’ve lost about an inch around my middle section. That’s something! 🙂