I tracked what I ate for 90 days and here's what I learned...
I had two motivations: first, I wanted a better diet to sustain my activity level (and me over time) without feeling so tired; and second, I did a BMI test and the readout told me I could stand to lose some pounds (ugh). I've never tracked my eating before. Here are my big lessons:
#1. My diet was backwards – I needed higher protein and fiber and lower carbs, but I was the opposite. As someone who is pescatarian, finding protein sources is a little more challenging. I have fish nearly every day – I’ll put an envelope of tuna on my salad for lunch. I’m also using beans and lentils, mung dahl, chickpeas, Greek yogurt as a staple. I've also found a protein bar I like or I'll make a shake.
#2. Carbs are everywhere – I swore, all I had to do was wake up and I was logging 50g. But seriously, I was relying on them way too much as an energy source. I cut back on rice; swapped out some fruits with more veggies. I try to skip the bread, whether it’s the bun of a sandwich, the flour tortilla, or the bread basket at the restaurant, and choose wholegrain crackers. (for "good carb" ideas, see article below)
#3. Keep up with your water and find fiber – With my need to amp up the protein, I quickly learned the value of drinking water. Now that it’s colder, I also love hot tea. The fiber too – so important to keep things moving inside. I like my oatmeal, apples, beans, and popcorn is a favorite (I make mine on the stove).
#4. Advance prep is crucial – It’s so important by Sunday night I have meals prepped or at least the essential ingredients for my week. It’s too tough, when I’m leaving at 5:15am to go teach to think about what I’ll be eating that day. When I plan in advance, and prep my food I can just grab things on my way out the door.
#5. You don’t know what you don’t know – Until I started logging my meals (I use MyFitnessPal), I thought I was eating well. I made good choices, but not nearly enough for what I need. So I’m grateful I made the commitment to track.
I definitely feel better, have more energy and brain power, and I’m not falling asleep at my desk at 2pm each day. Some have said I look a little better too :-) Still, there's work to be done. I’m still not to the level of protein I should be, but instead of logging an average of 50g-60g, I’m around 90g, and have been over 100g several times now. I wasn't crazy strict with how I logged my meals when I ate out, but I am much more conscious about my choices. I also never logged the wine. (I know, it’s high in carbs too), but i wanted to be realistic and not over-stress. If I can make the gains I have (and lose some pounds along the way), it's a win!
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How Much Protein Do You Need?
The Institute of Medicine recommends that AT MINIMUM, adults 19 years of age or older get .8 times your weight in kilograms. That means a 150lb person needs 54 grams and a 180lb person needs 65 grams. Recognizing that not getting enough protein could lead to progressive muscle loss and other health issues, recent research suggests that aiming for between 1.3 and 1.8 grams/kilogram of body weight (approximately 88-122 grams for a 150lb person and 105-145 grams for a 180lb person) may be optimal for health, especially when it comes to warding off age-related muscle loss. To give you a personal perspective, I was barely hovering over the minimum amount and after upping it, I feel much better.
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Keep the Carbs!
As mentioned above, carbs tend to be everywhere, so we need to be educated about which ones are better than others. Several foods that contain carbs are high in fiber, protein and other healthy nutrients that we don't want to miss out on. Here are 6 you should not feel guilty about:
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Whole Grains They've got fiber and great nutrients, help you feel full longer and can even help fight against diabetes and other diseases. Consider adding brown rice, quinoa, oats, whole-grain bread and even popcorn
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Fruit. I was shocked when my daily apple kept increasing my carb count, but fruit help stabilize weight, improve heart health and protect against chronic disease
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Non-starchy Vegetables. They pack in antioxidants that can help decrease cancer risk, fight inflammation, boost brain health and more.
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Starchy Vegetables - namely potatoes and corn. Potatoes have fiber, potassium and vitamin C - sweet and purple potatoes pack in the antioxidants. Corn holds the same benefits.
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Legumes - Beans, chickpeas and lentils deserve a place on your plate. For vegetarians and vegans, they are a big source of protein. They've been shown to lower risk of cancer, promote weight loss, improve heart health, reduce blood pressure and lower diabetes risk
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Dairy - The protein, healthy fats and other nutrients in dairy slow down the digestion of such carbs to prevent a blood sugar spike. Plus, dairy is important for building and maintaining strong bones, muscles and more. If you aren't intolerant, there's no need to avoid this healthy carb food in your eating pattern.
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Corporate Wellness:
Does your company have a wellness program? Does it need one? Online desk/chair yoga over the lunch hour, in-person yoga at your office, as well as mindfulness and tips for reducing stress are all great ways to improve the health and retention of staff. I'd love to work with your organization, whether it's one time or once a week! Send me an email if that is of interest.
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Featured Breathwork: Nadi Shodhana (alternate nostril breathing)
This breathwork is like pushing a reset button in your brain, leaving you feeling calm, and refreshed. Whenever I feel off-kilter, this brings me back to center. Find a comfortable seated position, take a few deep breaths and let's start.
#1. Fold the tips of the index and middle fingers of your right hand inward to your palm. You'll alternately use the right thumb to close the right nostril and the right ring and pinky fingers (together) to close the left nostril.
#2. With the elbow elevated so your arm is at a right angle with the body, close your right nostril with your thumb, inhale through the left, bringing the breath down the spine and deep into your belly and pelvis.
#3. Use the ring and pinky fingers of the right hand to gently close the left nostril, releasing right.
#4. Exhale through the right nostril, releasing the breath from the belly, up the spine, and through the nostril. Pause.
#5. Keeping the left nostril closed, inhale once again through the right,.
#6. Release the left nostril and block the right with your right thumb. Release the breath out through the left nostril.
This completes one round. The same pattern continues for each additional round. It is important that the breath is slow, gentle, fluid, and relaxed. You will feel benefits with as little as five minutes of practice, but practicing daily for up to twenty minutes offers even deeper benefits. Close the practice with a few deep breaths and quiet observation of the breath and mind.
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Featured Recipe: Roasted Cauliflower
Roasted veggies are always good on a cold night. I found this on a whim and nearly have it memorized, for as many times as I've made it.
My note: The recipe says it takes over an hour, but I've made it in 30 minutes by letting it marinade for 10 minutes while the oven is heating.
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Featured Pose: Half Lord of the Fishes (Ardha Matsyendrasana)
Considering this issues is about food, I thought this deep twist was appropriate. It is both strengthening and rejuvenating. Your entire torso twists in the pose.
Benefits include:
- improved circulation
- helps with digestion
- improves spinal mobility
- stretches the side body and upper back
If this version bothers your bottom knee (in this photo it would be my left) you can straighten that leg.
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Calculating Protein
10g of protein can be found in:
- 2 small eggs
- 2 1/2 tablespoons peanut butter
- 1 cup cooked quinoa
- 3/4 cup cooked black beans
- 1 cup uncooked oats
- 1/2 cup Greek yogurt
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