05/22/15- Paula's Eating/Exercise Journal : Sunday

by Paula (Clean Eating Expert) 22. May 2014 12:30

There are a lot of people training for 5k, 10k and longer charity walks and marathons.  The New York City Marathon has about 110,000 participants.  It is a great motivator as a training goal, and a community participation opportunity.

It’s important if you are working toward that goal of a long-distance race, to develop a training schedule.  http://www.brianmac.co.uk/longdist/.

You also need to utilize the energy that can come from clean eating food, to help you attain your goals.  To determine the most beneficial number of calories, plug in your weight, age resting heart rate, goal finish time and distance into a formula that you can find at endurancecalculator.com.  It will show you the number of calories and carbohydrates that you need to eat to have the energy to meet those goals.

When a large amount of carbs make up those calories, it can help you push through during your race.  That is why runners often have a big bowl of pasta the night before a race, or a bagel with cream cheese or o.j. the early morning of a race. The day before a race, you should increase your calories by at least 600 calories to store a reserve to be used by your body on race day.

On race day, don’t eat something too heavy like pancakes with syrup that will weigh you down.  Try Greek yogurt which is high in protein and Ezekial toast with almond butter.

When you are done with your race, have a protein shake within the hour to replenish the calories you burned…and SMILE.  LOOK AT WHAT YOU ACCOMPLISHED, no matter what your time was!

 

Sunday 05/22/11 Workout Diary:

Yoga DVD- 70 minutes

bike ride on street- 40 minutes

Sunday 05/22/11 Food Diary:

Breakfast-

1 cup egg whites, with spinach, asparagus- (135 cal.)

Ezekial bread toast (2), butter flavored spray( 160 cal.)

A.M. Snack-

protein shake (125 cal.)

Lunch-(restaurant)

Portello burger with no top bun, tomato, lettuce- (300 cal.)

Salad bar- spinach, garbanzo beans, beets, zucchini, sunflower seeds, carrots, oil/vinegar (2 tbls)( 250 cal.)

P.M. Snack-

12 almonds, roasted, no salt ( 125 cal.)

Dinner-

5 oz beef liver with grilled onions (350 cal.)

1/2 cup brocolli (22 cal.)

3/4 cupquinoa , mushrooms, brocolli, onion, garlic, 1/2 tsp hoison sauce ( 210 cal.)

Dessert-

1/2 cup bing cherries, 1/8 cup high fiberbreakfast cereal, 8 oz 0% Greek yogurt (147 cal.)

Homemade popcorn ( 90 cal)

TOTAL CALORIES- 1794

 

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