AM Exercise

on an empty stomach used to be something I did all the time. I did it because it was convenient and fit easily into my day. I did it because then my exercise, the hardest part about my day was finished before I even began. I got out of this habit last fall when temperatures fell in the AM to below freezing. I wanted to run when it was warmer. My weight at that time plateaued even though I was eating the right amount of calories (my bmr) and getting a deficit through my cardio workouts. My weight didn't budge a pound. I was really frustrated. In January of this year I started cycling my calories again. I saw a small loss in January of 2 pounds. In February, I put that back on and have recently starting losing again. What was I doing differently? I started exercising first thing in the morning and I added back in one of Cathe Friedrich's Stretch Max workouts after my runs.

According to Dr. Jonny Bowden, the AM exercise on an empty stomach might have been the thing that did it. Here is a link to an article that he has written on the subject. I learned about this from Jimmy Moore of the Livin' La Vida Low Carb show. Jimmy is seeing a significant amount of progress from yoga, strength training, low carb intermittent fasting and exercising on an empty stomach. I'm inspired!

Fiber Brownies

I make an easy, gluten free, fiber brownie with ingredients from Trader Joe's. I use their GF brownie mix. I add an additional egg. I use Spectrum brand coconut oil. I add 1/2 c. of Psyllium, 1/2 c. of chocolate chips and a 1/4 c. of additional unsweetened coco. I bake as instructed. I cut them into half portions. Each comes to about 16 carbohydrates. It is an excellent post workout snack and is a great chocolate and fiber delivery system. I do melt the coconut oil before using. It must be cool to the touch because otherwise it will curdle the egg.

Do be aware, the brownie mix has sea salt in it, so if someone is allergic to fish, seafood or shellfish they should probably avoid this mix.

Have a wonderful, GF, fiber-ful day!

The El Dorado Dieter

Don't be Stupid

I love to jog. I love to go outside. I even love the rain. When the forecast is lightening don't go for a run. That would not be smart. Its ok to do some cross training indoors. Really, it is ok. Some times we get so enamored of our training schedule or goals that we lose sight of whats important, living. Its really important because if you aren't alive you won't be able to run a single step so don't be stupid. Run when the lightening is over ok?

Thanks,

The El Dorado Hills Dieter

Soy Free Eggs

Have you heard about these eggs? Apparently they are soy free. I did not know there was soy in eggs! I work really hard to avoid soy because its full of body-plumping estrogens! I read about this on Jimmy Moore's menu blog. I can't afford the specialty eggs and anything that has fish/shell fish is out for this house, we have a family member who is deathly allergic to anything oceanic. According to the cocofeed website, their chickens are feed a oceanic diet and I don't want to run the risk of someone getting ill in my home from fish. We don't even use sea salt here. It can be a problem.

I wonder if I need to go back to a vegetarian/vegan diet? One without soy? I can see doing a high healthy fat diet without meat. I already avoid dairy, it gives me shiners. I like olive oil and coconut oil. I like vegetables and fruits. Getting calories really isn't a problem. Keeping it low carb is not a problem (providing I'm behaving myself!) The only thing is I do have egg, meat and chicken cravings sometimes. There are mornings where I wake up wanting a pork chop. I wonder if they feed pigs soy? Is there a bunch of estrogens in them too?

What would a low carb, vegetarian diet look like? I do allow myself 45-60 g. of carb per day. Somedays I get more carb because I'm not paying attention. Those few moments in the morning when I first wake up are my weak point. I'm most likely to engage in sleepy eating at that time. But, I am getting off topic here, back to what I was exploring.

A low carb, vegetarian diet? My favorite vegetables are: spinach, green beans, broccolini, asian cabbage, bak choi, celery. I love those bags of lettuce mixes you can buy at the grocery store, pre washed. I like to get my carbs from GF steel cut oatmeal (1/2 c. serving cooked.) or fruit. Lately, I've been eating some Coconut bliss, the dark chocolate flavor. I love it and I eat a 1/2 serving 11.5 carbs.

Should I just switch to grass fed beef? I don't know. I hear a lot of good things about it but man its not cheap. I could eat vegetarian throughout the week and then have 1 beef meal per week. I would not be a vegetarian but it would reduce my soy exposure (if what they say is true, that the animals are being fed soy.)

Today's Songs to run to!

Of course, how could I go for two whole days without a run or posting my songs to run to? I'm still in a chill kind of run mood but I'm also throwing in some pop and a couple of soundtrack. I'm working the one minute intervals, they just make the time fly. Its true, try it!

Today's list, not in any particular order:

1. If I had you by Adam Lambert (confessional listing here.)

2. Violin by Amos Lee (today's free iTune download)

3. 1,000 faces by Randy Montana (see, I like it free.)

4. Ultra Curve by Cosmic Gate

5. Hold it Against me by Britney Spears (another confessional, ear candy at least isn't fattening.)

6. Marilyn by Larsen B

7. 1973 by James Blunt (I like it, so what if I played it on Monday too.)

8. The Game has Changed by Daft Punk from the Tron soundtrack.

9. End of Line by Daft Punk from the Tron soundtrack.

The podcasts:

1. IronBrandon Show 129

2. Running Stupid

3. B-Had Running

4. Fdip262

5. RVR- Epi80

I don't really listen to everything, it depends on my mood.

Sunny Days!!!

Keeping the clouds away" Sing it with me now!!! OK, enough of the gradeschool flash backs. It is a super sunny day and I plan to run it away later today. Hey, I rhymed! Sometimes its more than ok to go back and work those early lessons again and to relearn and rediscover things you already know you know but somehow get forgotten in the everyday roar of life. I'm working on the C25k program again. But, hey, you know what? I'm faster now and every time I do those early week intervals I am even stronger because I will push myself to do a hill for just one minute that I can't wrap my brain around doing the whole thing and then I discover I can jog most of it and I might just push myself to run around the next ten steps to finish it. See, it was a mind boggle the whole time.

Diet History

I have tried lots of different kinds of diets over the years. It started when I was 11 years old and told how fat I was by all the kids at school. They were so mean. I did the low fat diet and went vegetarian at that time. Then, when I was 19 I went vegan for about two years. I had not wanted to eat meat really. Then when I was 21 years old something in my head snapped. I had a craving for beef. I had the first 6 oz. at a steak house and I annihilated it in about 5 minutes. I have been a meat eater ever since. I eat chicken, beef, fish, and pork. I prefer the meats from Raley's, they have the most consistent and best flavored meats. I prefer Foster Farms unsalted chicken, anything else tends to plump me. That said, I do also eat a wide variety of vegetables, fruits and gluten free grains (in moderation.) I prefer to get my carbs from whole fruits and a little bit of grain. Lately I haven't wanted to eat as much meat. I'm leaning more towards a high healthy fat diet with lots of vegetables rather than a high protein diet. In a way I guess its actually a very clean diet. I do tend to eat more carbs than I should so I watch that closely, using portion control on the carbs.

So, here I am considering reducing my meat intake. Not so much for health but rather to keep my focus on healthy fats as my calorie sources. I'm not a body builder, I'm not focused on rebuilding muscle. I don't need the same level of protein that some people need. So what are your thoughts, if any, on a fairly low carb, high healthy fat, vegetable focused diet?