April 28, 2008

One of the few snack foods I can eat is potato chips. Most other snack foods are processed. 95% of all crackers have sugar or corn syrup in them. Pretzels often have sweeteners, too. (Pretzels? WHY?!?!?) Anything with a flavored powder coating like Ranch, Vinegar and Salt, Parmesan, etc. usually has dextrose or maltodextrin in the ingredients list. This leaves me with plain potato chips. So I bought some kettle cooked Lay's and noticed that the chips are mostly salt with a small percentage (2 or 3 percent would be generous) of potatoes. When I ate the chips, I felt the need to do a keg stand on a bottled water dispenser.

Yesterday I found a bag of Lay's chips called "pinch of salt" that has 1/2 to 1/3 the amount of sodium per serving as regular chips. Opened the bag, and ate one. Deja vu! This is how chips tasted when I was a kid. I could actually taste the flavor of potatoes.

Why do food manufacturers do this to food? It should be illegal.

Usually when I want a snack, I make popcorn the old fashioned way - on the stove. Not surprisingly, it tastes like popcorn, not salt.

On the ice cream aisle, I read the ingredients list for low-fat and "no sugar added" ice creams. It was very disturbing. The ice creams that claim "no sugar added" are being truthful; however, they forgot to mention all the other sweeteners that we do not call 'sugar', such as maltitol, dextrose, maltodextrin, aspartame, and sucralose. Sugar alcohols like maltitol have been altered chemically so that they deliver the same level of sweetness as sugar but at half the calories. Also, if you read the warning label, you'll see that sugar alcohols cause indigestion in many people. The labels on these ice cream containers are very misleading. It should also be illegal.

Breyer's has an "All Natural" flavor that is 'creamier' than its other flavors. What makes it creamier? A comparision between vanilla "creamier All Natural" and vanilla "All Natural" reveals one difference: corn syrup in the creamier version. How is corn syrup "all natural"? I don't know. I'm also trying to figure out how a pig could be called a dog, or how blue could be called green. It is a mystery to me.

Your best bet, if you scream for ice cream: Anything with truly 'all natural' ingredients. Breyer's lists milk, cream, sugar and vanilla on their products. Ice cream made with table sugar is a lesser evil than ice cream made with ten different laboratory chemicals.

Posted by megabeth at 10:29 AM | Comments (1)

 
April 08, 2008

I am reading this book about the history and science of food and it is extremely fascinating. The process by which a hen lays an egg is amazing. I have learned a lot so far that has bolstered my cooking knowledge and skills. I checked it out from the library but due to its size I will buy a copy so I can have plenty of time to read it cover to cover.

Posted by megabeth at 10:26 AM | Comments (1)

 
March 31, 2008

At work some of the people here cook frozen dinners like Lean Cuisine for lunch. Then the stinky smell permeates the office and makes me feel like puking. It smells like burning chemicals. I haven't look at the ingredients in one of those entrees in a while, but I think you would be better off eating fries and chicken wings than chemicals masquerading as food. It's nasty.

Posted by megabeth at 11:43 AM | Comments (4)

 
March 28, 2008

In my opinion, the building block of health is a good diet. Every time I'd go to the doctor about something, they would write me a prescription. And those medications are good for a temporary situation (like an infection), but if you go to the doc and describe a list of less concrete symptoms, they'll give you a script and send you on your way. Not one doctor that I know asks first, "What do you eat?" The best way to go about treating mystery or chronic illnesses is to take a complete blood profile and ask the patient to keep an eating diary for at least a week. Then the patient returns and the diary is analyzed, and suggestions are made on eliminating foods that cause problems. After dietary changes are made, the patient returns for another complete blood profile.

Most people would rather take a drug than make dietary changes, though. I have had to spend a lot of time in the grocery store lately reading labels. I knew I'd have to invest a lot of time up front to learn what I am allowed to eat. But I am willing to do this because I want to feel healthier. There were a few surprises I found at the store:

• Kretschmer Wheat Germ - Good for you, right? The plain flavor is, but the 'honey crunch' flavor has NO honey in it. It's corn syrup.
• Cheez-it crackers - Sugar included. Snack foods tend to contain sugar even if they are salty by nature. Best to stick to plain potato chips and nuts.
• Grocery store sushi - if it has a sauce on it, then it usually contains corn syrup. Stick to plain maki like california, tuna.
• Sugar free ice cream - contains maltitol syrup and other sugar alcohols, which aren't especially good for you and cause gastic distress in many.
• Yogurt - The only yogurts (besides plain) that I eat are Activia Light and Dannon Light. Both contain artifical sweeteners, which aren't great, but I can't give up all of my food pleasures.
• Cereal - 98% of all cereal has too much sugar in it. Those "Smart Start" boxes by Kellogg's? Hahahaha. You might as well be eating Fruity Pebbles because it has less sugar. Granola cereals? Should be called "Sugar with a little bit of oats in it." I have been trying some cereals in the health food section; add some agave nectar if I want to sweeten them. Hot cereals are a good choice if you buy the plain oatmeal and NOT the little flavored oatmeal baggies, even the ones that say 'reduced sugar'.
• Need to sin? Dark chocolate. The darker the better.
• Peanut butter: GIF, Jiffy, etc - full of sugar. "Reduced fat" peanut butter should say, "Plus 35 different chemicals and more sugar!" on the label. Only choice here is natural peanut butter, which contains peanuts and salt.
• Kidney beans: This shocked me. Most kidney beans on the shelf contain sugar or corn syrup. I looked through all the cans and found one brand that doesn't (I think it was Bush).
• Dried fruit: I want this to be my new 'candy'. However, it is candy. The majority of dried fruit contains added sugar, especially pineapple and all berries. The only ones I found au natural are apricots, bananas and raisins. Whole Foods carries a few more dried fruit in their bulk section that don't have added sugar. I bought cherries there, and discovered that the added sugar makes them taste good. Oh well.
• Energy bars: Carefully read through the ingredients to find sugar or corn syrup listed. Many of them do. Clif Bars and Luna Bars are good because they contain brown rice syrup or cane juice as the sweetener. I also like Bumble Bar.
• Salad dressing: I'm using balsalmic vinegar and olive oil on my salads because it tastes better. Processed dressings usually contain various preservative chemicals and of course, CORN SYRUP.
• Frozen dinners: I avoid this aisle like the plague. Some women at work eat these things for lunch and once heated in the microwave, they smell like funky chemicals. Ugh. Nasty.

Hanging out in the grocery store reading labels was a huge eye-opener. The American diet is full of processed foods and sweeteners - no wonder we have an obesity problem and have made drug companies rich. There isn't enough time in the day to ensure that everything that goes in my mouth is a whole food. However, a lot of food manufacturers are responding to demand for healthier food products, so it isn't entirely impossible to eat on the run and still maintain a healthy diet.

Posted by megabeth at 09:04 AM | Comments (7)

 
March 21, 2008

It's been over two weeks since I decided to reduce the amount of refined sugar that I consume. It hasn't been easy, but was much easier than I thought it would be. I didn't need to be committed to a rehab center and I did not go crazy and start hurting people. ;) I lost three pounds. Not that I need to lose weight - instead I will be looking for ways to maintain weight. The old way was to eat a chocolate milkshake before bed and the new way will probably be a fruit smoothie with protein powder before bed.

The struggle I have now is being hungry but not wanting any of the foods that I am allowed to eat. My old habit would have been to eat some candy in order to raise my blood sugar to trick my body into thinking that it wasn't hungry anymore. Now I have to peruse the selections of fruit and dried fruit, peanut butter and crackers, nuts or chips, and sometimes I don't want any of that. I hope this is just a phase.

Posted by megabeth at 08:44 AM | Comments (0)

 
March 12, 2008

I found a good website that provides recipes for desserts using substitutes for refined sugar. I love making dessert at home and can't give up my creme brulee or bread pudding entirely. I'm going to give some of these recipes a shot.

The two deleterious effects of eating refined sugar that I am particularly concerned with are that it depresses the immune system and jerks blood insulin levels up and down, which in the long term can cause type 2 diabetes, and in the short term, causes moodiness and cravings.

Did you know that honey is considered to be a refined sugar? It has more calories per tablespoon than white sugar as well.

The more I read about refined sugar, the easier it is to stay away from it. I still have cravings and have been using sugarless gum as a crutch. It's impossible to completely avoid eating sugar as it is an ingredient in the majority of processed foods (as sugar or corn syrup), but I'm doing well with limiting my intake of sweets.

My homemade energy bars have white sugar in them, so the next recipe change I will make is to substitute molasses for sugar.

Posted by megabeth at 01:59 PM | Comments (1)

 
March 10, 2008

It is going to be easy to stick to a low sugar diet on the weekend. My office offers many sweet temptations and my kitchen does not. I went to a wedding shower on Saturday and there was a room dedicated specifically to dessert. I ate one petit four and then griped about not being allowed to eat any Skittles, because there was a huge jar with about five lbs of Skittles on the table in front of me, and people kept opening the jar, allowing a fruity whiff of candy to cross my nose. So I left that room.

I like topping off my meals with something sweet, so last night after dinner I made berry-banana smoothies with plain yogurt and frozen berries.

--------

Getting my house ready to sell has taken more priority than cycling at the moment. It is going to take six to eight weeks to get everything done. And then I probably have a 20% or less chance of finding a buyer. This is the worst time possible to list a house for sale, but it's also the best time to buy one. So I suppose it would be better to get the hard part done first. The more I think about selling and moving, the more it feels like the right decision. I've not once said in the five years of living in this house, that I "loved" this house or the neighborhood. Not that there's anything terribly wrong with either one, but they weren't the right fit for me.

I also haven't had a smidgen of a doubt about listing the house FSBO. I have yet to see any real estate agent, anywhere or at any time, represent the needs of the buyer/seller first before her own needs, which is about making money as fast as possible. I won't get started with ranting about real estate agents. They are real people, with families and homes, and they aren't necessarily being intentionally dishonest or trying to rip anyone off, but the inherent nature of the process by which real estate agents and agencies operate does not have the homeowner in its best interest. The only time I'd use an agent is at the point of complete and total desperation when I just want the house sold at any cost. It's possible, but hopefully I will never be there.

Posted by megabeth at 08:45 AM | Comments (2)

 
March 07, 2008

I am typing this while chowing down on some cantaloupe and strawberries. I am craving sweets because we had a breakfast this morning at work and I spotted chocolate milk. Also a guy just brought a bag of Starburst to the break room. But I am being good and eating my fruit.

If I keep holding myself accountable in a public forum, I will have to behave.

Posted by megabeth at 09:57 AM | Comments (1)

 
March 06, 2008

I am going to work on reducing the amount of refined sugars in my diet. It is not going to be easy because I use snacking on junk food as a coping mechanism at work. Ideally what I'd like to do is spend two weeks in a padded room at a rehab center, with someone controlling every bite of food that is given to me. After the first couple of weeks of screaming all night for candy and throwing myself against the wall, I can probably handle this dietary change.

Last year I ended my caffeine habit and it was very rough for a little while. I don't drink caffienated beverages anymore, not even iced tea. A diet Coke would give me a headache for the rest of the day.

If I die from not having my sugar fixes every day, it was a nice life and I'm glad you read my blog.

** End of first day: So far, no cravings. Yet. I haven't had any sweets today.

Posted by megabeth at 09:31 AM | Comments (3)

 
February 20, 2008

Not because I don't have any. Because I DO have them. I ordered a few boxes and of course, I am going to eat them because they are there. It is hard to believe that sugar is not a physically addictive substance. I have a real problem with a sweet tooth. So I am going to try to substantially reduce my dietary sugar intake. I am calling this Operation Sugarbust. Right now I am in the planning and research stages, so I can eat the Girl Scout cookies. I am sharing them with my coworkers, though, and I keep asking them to eat more cookies.

Supposedly people who have intense sugar cravings have a brain similarity to coke addicts: a low number of dopamine receptors.

I HATE this. My diet has improved considerably over the last year, but this is the last and most difficult problem I want to overcome. The goal isn't about losing weight; I am thin. It's about eating a healthier diet. (And if I stopped cycling, I would probably gain 20 lbs in a year's time, eating like this.)

Posted by megabeth at 03:32 PM | Comments (2)

 
November 13, 2006

I have been keeping a protein diary for the past week because I have suspicions that my diet is lacking in protein for my athletic needs. For cyclists, the basic dietary protein requirements are as listed:

Strength: 1.6-1.7 grams of dietary protein per kg of body weight
Endurance: 1.2-1.4 grams of dietary protein per kg of body weight

At 122 lbs (55 kg) of body weight I need 72 gms of protein daily for endurance and 88 gms of protein daily for strength.

The results of my protein diary for one week are listed below. A lot of the amounts were estimated since I did not measure anything. Also, I made an effort to eat more foods that are high in protein during the observation week, such as peanut butter, edamame, ham, bacon, chicken and beans.

11/6: 72 grams
11/7: 84 grams
11/8: 77 grams
11/9: 48 grams
11/10: 64 grams
11/11: 49 grams
11/12: 69 grams

Conclusions I have drawn from this one-week observation:
(a) I'm not eating enough protein for my training requirements.
(b) It is really hard to eat 70-80 grams of protein in one day. I drank milk and Isopure almost daily to get an extra 35 grams down the hatch.

I'll continue to prioritize eating meat for meals and consuming one 25 gram scoop of Isopure with skim milk daily.

Also, the quality of my diet sucks.

P.S. This site gives you nutrition information for unpackaged foods/produce like bananas, potatoes, ingredients in meals eaten out, etc.

Posted by megabeth at 12:30 PM | Comments (2)

 
November 09, 2006

I recently tried a couple of protein bars that aren't specifically marketed for athletes but rather people on low-carb diets. In general most of these products are very similar in nutritional balance but not in taste. Protein bars for athletes tend to have a higher carbohydrate content.

This week I started keeping a protein diary to see how much I'm consuming each day. So far it looks like my protein intake is too low for my needs as a cyclist. So one of the snacks I bring to work are these low-to-moderate carb protein bars.

Three of the snack bars I have tried lately:

Zone Perfect Fudge Graham flavor All-Natural Nutrition Bar, with 16 grams of protein, 210 calories and 21 grams of carbs. This rectangular shaped thing that is classified as 'food' tastes like a rotten dry cardboard box. Nothing will quench your appetite like eating a few bites of this thing. T

South Beach Diet Peanut Butter flavor High Protein Cereal Bar, with 15 gms of protein, 140 calories and 15 grams of carbs. This one's fairly edible, except at the end of the chewing phase, it has a weird aftertaste. It's a little too sweet, but generally tolerable. The texture is crunchy.

Detour Deluxe Whey Protein Energy Bar, Caramel Peanut flavor. This is more of a sports energy bar to be consumed during long workouts. It has 30 gm of protein, 310 calories and 25 grams of carbs. They claim that it is the first energy bar to taste like a candy bar. It does have that smooth candy-bar texture, though it is a little more firm in the center. Again, like most high protein bars, the aftertaste is a little strange.

I still prefer the old stand-by for long workouts: PowerBar Performance. They don't taste that great, but they don't melt in the heat. Protein content is a little lower (10 gms), which is good for digestability while on the bike. Carbs are higher (45 grams) for extra energy to burn when it's most needed.

But the South Beach Diet bars are perfect for snacking on at work; they're low in calories and carbs, and high in protein.

Posted by megabeth at 03:25 PM | Comments (2)

 
January 18, 2006

I went to the grocery store three times this past weekend. I have this weird hangup about not wanting to buy something unless I want to eat it immediately. That's why I eat out quite a bit.

After my long weekend runs I get insatiably hungry. Like 'eat the whole world' hungry. I can't talk myself out of eating unhealthy foods, like CANDY!!! Yum. Along with candy, I eat everything else in sight. Fruit, nuts, cereal, smoothies, recovery drink, energy bars, turkey bacon, sandwiches, chips, salsa, pasta, and so on. My weight is staying stable, so I think it's ok to pig out after a long workout.

Cycling doesn't do this to me, only running does. I suppose that's because a long workout at an elevated (but not maximum) heart rate burns fat stores.

Posted by megabeth at 03:40 PM | Comments (1)

 
January 12, 2006

1/2 to 1 banana,
1 tsp or so of honey,
add soy milk to desired consistency (start with 1 cup),
5 or 6 pieces of ice.
put in blender and mix up well.
finish off with a vitamin C tablet.

then go hard or go home!

Posted by megabeth at 01:03 PM | Comments (2)

 
January 11, 2006

Figuring out the right nutrition regimen takes some time and experimentation. I have only been using supplements since spring of 2005, so I think I haven't quite figured out the perfect solution for my nutrition needs. The biggest challenge for me is muscle recovery, because in the summer I usually exercise every day. I also fall victim to believing that supplements are going to solve all of my problems. In reality, the best way to recover the day after a hard workout is simply to recover. That means doing a SLOW paced ride or jog (or even walking). It's difficult for me to go slowly because I like to push hard all the time.

What seemed to work well for me is to drink a protein shake AND a recovery drink within one hour after the end of the workout. The sooner the better because the body is at a deficit and can best absorb the nutrition at that time. My favorite whey protein powder is Isopure. I mix it with soy milk and I prefer the vanilla flavor, but chocolate is also good. Isopure mixes more easily with a spoon than other whey protein powders. This past summer I also tried Designer Whey since I like to order from the Vitamin Shoppe. It tasted like wet newspaper and would not mix into the soy milk with a spoon - it stayed lumpy. I went back to using Isopure and will not try another brand because of my bad experience with a different brand.

Isopure recommends two scoops which contains 50 gm of protein. Keep in mind that protein is difficult to digest and cannot be absorbed all at once in large quantities. (Like calcium.) My body weight is 125 lbs so I take only one scoop or 25 gm of protein with soy milk, which has some additional protein. Whey protein has significant benefits post-exercise, while soy protein is recommended pre-exercise, and since I'm not a nutritionist, I have no idea why.

I've also been instructed to take in some protein during exercise particularly if the workout is long (over two hours). Some energy drinks such as Accelerade contain a small amount of protein for consumption during exercise. Another way to consume protein while on the bike is to eat PowerBars or Clif Bars (or some other type of energy bar). I don't think protein bars are recommended because they are difficult to digest and you don't want a stomachache during your 20 mile training run!

The other drink I take after a workout is one scoop of Endurox with water. Endurox is a recovery drink that contains a small amount of protein, some complex carbs, and lots of vitamins and minerals that get depleted during exercise. Isopure is sugar-free, so it will not replenish lost sugars, so you should take a gel (such as Hammer Gel) or some other form of complex carbohydrate (such as Endurox) after the workout along with the protein drink.

If your body has a difficult time digesting the protein shake (the first few times, you may not be pleased with the output, ifyouknowwhatImean), I recommend taking one dose of Metamucil. You probably aren't getting enough dietary fiber anyway since most of us don't.

And last, I take my multivitamin after a workout instead of in the morning after breakfast. Again, because the body is most deficient post exercise.

So basically after a workout, I stand by the kitchen counter with ten bottles of stuff and drink, drink, drink until it's gone.

Posted by megabeth at 08:45 AM | Comments (1)

 
November 27, 2005

Trial and error plus research has proved that I shouldn't eat before a sprint triathlon. When I run hard (and get overheated), it's possible that I might puke. Well, actually no puking has occurred yet, but it's embarrassing when I cross the finish line and then double over and gag.

Before a race, I can have 8 to 12 oz of soy milk, a Vitamin C, and a Celebrex. Right before the race starts, I can sip on some Gatorade or water if desired.

During a race under 1 hr 30 minutes, I drink one bottle (24 oz) of Gatorade mixed with one or two Endurolye tablets on the bike. I have been taking one Hammer Gel during the middle of the bike portion as well.

Post-workout nutrition is especially important after a race. I pack soy milk and water in a cooler along with the powders for mixing.

Posted by megabeth at 03:03 PM | Comments (0)

 

At this point, my nutrition is still in testing mode. I haven't quite figured out the right mix of supplements and diet.

Af first, I was taking 1 scoop of Isopure with a glass of soy milk after my rides. Was instructed by my coach to consume any supplements within one hour after exercise. I was still feeling pretty sore the next day after particularly hard rides.

One problem was that my "recovery" rides ended up being rather competitive instead of easy. Trying to beat other cyclists in sprints is not a proper recovery ride.

I added a tablespoon of Hammer Gel to post-workout nutrition and started taking my multivitamin right after exercise instead of in the morning. I also started taking a Vitamin C table before exercise. On long rides, I eat one half or a whole PowerBar. On hot rides, I take Endurolytes every hour.

The Isopure wasn't enough because it lacked complex carbs that were lost during exercise. Since the Hammer Gel was helping, I started drinking Endurox, a recovery drink, before the Isopure. It has complex carbs, vitamins, and a little protein. It tastes good, too - like tangy oranges!

This is working better, although I'm still getting quite sore the day after a race, even with the recovery nutrition.

Nutrition program (in summary) as of 10/2005:

Before exercise
500 mg Vitamin C

During exercise
Gatorade - no more than 24 oz per hour
Endurolytes if hot/humid
Hammer Gel as desired
PowerBar if ride length > 2 hours

After exercise
1 scoop Endurox with water
1 scoop Isopure with soy milk (if muscular fatigue)
1 multivitamin

Posted by megabeth at 03:02 PM | Comments (0)