Wednesday, July 16, 2008

a day on the mission...

I was thinking about a post of all the things I eat in a day but it's just too much trouble. I am too much of a grazer so here are some of staples... taken from one particular day. Not everything I ate on this day is in here.

Breakfast/Post ride. Protein shakes and smoothies are definitely a huge part of my everyday routine. I am big on post workout nutrition and eating/drinking within 30 minutes and 99% of the time it's a shake or recovery drink. I usually alternate between 2 different kind of shakes.

1. some kind of choclolate, peanut butter, banana concoction.
2. fruit smoothie with whatever fruit we have on hand.

some ingredients for a #1 shake

ready to hit the road. I usually slug it on the way to work.

a fruit version. In my favorite glass!

Some of my Lunch (at my desk).
- homemade egg salad: 1 egg, 3 whites, red onion, red bell pepper, celery, pickles, honey & grainy mustard, and spoonful of chive cottage cheese.
- 2 corn tortillas (ingredients: corn, water, lime)
- 100 calorie packet of Wholly Guacalmole
- Tapatio hot sauce

kind of weird but very good...

Now let's get to dinner. Last night it was grilled top sirloin, and a pile of steamed veggies (broccoli, brussel sprouts, mushrooms, sugar snap peas, zucchini squash and carrots)
I also made a small side salad. Mixed greens, strawberries, bleu cheese, walnuts, almond slivers and a balsalmic/honey mustard/agave nectar dressing.
close up of the salad.

and of course I topped the night with a glass of this....

One more quick thing... Beth and I both really sauces (bbq, steak, siracha, ketchup, mustard, etc.) with our food. This can be kind of tough. Most things in the grocery store have a ton of ingredients and usually have quite a bit of added sugar and random chemicals. Here are couple good ones though...
we basically live on mustard. at any given time there are at least 5 different varieties in the fridge. organic honey mustard from whole foods. good one.

Last thing... If you are trying to kick the soda or artificial sweetener habit I highly recommend some sparkling water. In my opinin crystal geyers is the best and they have quite a few flavors. drink up.

Tuesday, July 8, 2008

The Nutrition Mission

It's pretty nuts how many people ask Beth and I questions about food/diet because of this blog. We are pretty dedicated to eating healthy and finding good ways to do it.

After my "transition" phase and with Vineman 70.3 coming up we decided to take it a step further and really be a little more conscious of what we are putting in our bodies. A lot of people probably think that we already eat healthy enough and there is no reason to change any thing. This is true but there are always refinements you can make to your diet.

Here's our plan.
The Nutrition Mission

THE STAPLES- these are all items we eat a lot of and have in the house right now:

leans meats and fish (as much free range/grass fed/organic as possible... but we aren't rich!)

tons of fruit, veggies

eggs (mostly whites, some yolks)

protein shakes

raw nuts

Fruits we love:
apples (mostly fuji)

veggies we got on tap:
bell peppers (raw & roasted)
artichokes (whole & hearts)
hearts of palm
snow peas
red cabbage
broccoli slaw

salads - mixed greens, spinach, romaine hearts
homemade dressings (balsalmic/red wine/white wine vinegar, olive oil, mustard, lemon juice

all natural nut butters (peanut/almond)
-naturally more

-power butter

100% fruit juice/vegetable juice
almond breeze - unsweetened

agave nectar


100% fruit preserves

sport nutrition products (PowerBar!) - only when training long

No artificial sweeteners (soda, splenda, salad dressing, sauces, creamer, sugar free fro yo, sugar free candies- all out! (tear from beth's eye..))

No preservatives/processed foods

No added sugar (organic cane sugar in some condiments/foods is ok in moderation... ie. organic ketchup from Trader Joe's)

No grains
No chips
No roasted/salted nuts
No dried fruit with added sugar/ingredients

Dairy- dairy sources high in protein but low in sugar/carbs allowed in moderation:
plain greek yogurt (o% or 2%)

low fat/nonfat cottage cheese
stinky cheese on salads (goat, feta, blue)


1 small serving of frozen yogurt (only 8 - it's all natural!) a week... after a big day of training!
1 piece of dark chocolate a night
corn tortillas (in moderation) as long as the ingredients are just corn, salt, and water

wheat tortilla when I get a burritto from El Caribe... I love mexican food too much and I have never seen a burritto sized corn tortilla

wine is allowed... always (james).. in moderation (beth)

beer on the weekends (james).. none for beth
no liquor... you need a mixer = sugar/artificial sweetener

Now this is just a guideline on what we want to do. There are many "diets" and philosophies out there. We have gained tons of knowledge from reading Mark's Daily Apple and his Primal Blueprint. I have also done a lot reading on Paleo diets and but we think it really comes down to finding one that works for you, makes you feel good, and allows you and your body to do what you want with it.

We will of course cheat! After races, holidays, and anytime we deem appropriate, but this is pretty much our daily plan. Life is to short to not eat and drink what you want... in moderation of course.