Category Archives for "nutrition"

Aug 04

So I’m on a Diet….

By Janelle @ Run With No Regrets | nutrition

Hey hey… I’m heading home after a day trip in NYC with some good time to wrote an update. In a previous entry I mentioned my first time seeing the dietitian and I think this is one of the best decisions I ever made.

After the first visit, my boyfriend and I stocked up on some delicious fruits and veggies at Reading Terminal Market. I also picked up some peanuts to add to my protein regimen. When I went to a birthday party and wedding in the same weekend, I carefully selected my choices to follow the new rules. The main thing is, I’m thinking before I eat.

During my second visit, we got down and dirty. We talked about my personal goal, which is to go from my current weight to 130 pounds. The good news is that in a week a lost a half pound!

Since August 1, I have been logging my meals. I write down what I eat,  what time I eat, how many calories I consume approximately, then how many servings of each food group I consume. Then it gets tallied up at the end of the day and I see if I made the mark.

Here’s a pic of my first day:

My first meal log…a good start that I need to maintain!

The hardest thing right now is: realizing I have to limit my time at bars and restaurants, which is a huge hobby of mine since I love to eat and socially drink! In addition to that, I’m now required to limit myself to 1 alcoholic drink per week. I had actually planned to do this on my own as a personal challenge to save my waistline, but now I have further incentive. So the social aspect of my life will and has already changed.

So I had 3 meals out at restaurants in the past 2 days and let me tell you… Not gonna work! Even when I pick these nice, healthier establishments it’s hard to know exactly what I’m eating. I had a mysterious mixed drink last night. And I don’t know what kinds of butters and oils were cooked in the food. I’m definitely eating better than before, but I need to break out my cookbook. I went for brunch in NYC and got silver dollar pancakes. They gave me like 10 of them and there was a dollop of cream I had to avoid. The strawberries and blueberries were yummy though, and the turkey bacon was great. I gotta get used to this blogging thing and take pics to share!  But I think you get my point…

It’s also really hard to be at a bar, like I was last night, and NOT get something to drink without seeming like some kind of cheapskate or weirdo.  So I ended up ordering a beer.  I’m trying not to feel guilty about these things, but it’s just best to stay out of these environments and away from these temptations.

So here’s the deal: I’m on a diet now.  I could pretend that I’m not, but I am. For me to reach 130, I’ll be aiming for 1500 calories a day: 3 carbs, 3 fruits, 4+ veggies, 2-3 dairy, 4 meat/meat substitutes and less than 1 fat a day and less than one “junk” a week.

I really want to do well with this, see if I can succeed and sustain a completely healthy lifestyle as long as I live. I know most people look at me and think I’m skinny or tiny, but that doesn’t last forever. And I can’t rely on solely running/working out to stay “healthy” especially when I seem susceptible to injury (i.e. knees 2012, foot 2013).

I’ll be doing this until my next dietitian appointment on August 21. I’m excited to see where I end up! I hope that talking about my triumphs and struggles with getting serious about nutrition helps you too. I’m hoping it becomes more natural as I continue on these next 3 weeks.

Tell me, what tips do you have for sticking with your “diet”?

Jul 17

My First Nutrition Counseling Session with a Dietitian

By Janelle @ Run With No Regrets | nutrition

Hey hey!  I’ve been busy moving into my new apartment (and cleaning out my old apartment), so I haven’t been able to sit down and write here at Run With No Regrets.

I have still been working out, of course.  Two weeks ago I ran close to 10 miles, which these days is a lot for me!  We’ve been suffering stifling heat and humidity, which naturally slows you down…but I made the most of it.  Unfortunately, I started to feel some foot pain, so I think it may have been a bit too much too soon, so I eased up last week as I lead up to last weekend’s physically demanding move.

So back to subject matter, Nutrition Counseling.  In my last post, I agonized about choosing a dietitian.  Well, I finally took the plunge and picked one named Danielle.  We had our first meeting on Wednesday for about an hour.  It was so much information for me to take in!

After filling out some forms, I gave Danielle an idea of my typical meals throughout the day.  I stepped on the scale to discover that I’m now 137 pounds (I will talk about that later).  Here are the highlights of what I’ve learned:

  • Eat every 2-4 hours:  breakfast, snack, lunch, snack, dinner, snack
  • Have last snack no more than 3 hours before bed
  • Eat protein in every meal
  • For lunch and dinner, use the plate method:  50% veggies, 33% protein, 17% starches
  • Food servings should fit in the palm of your hand
  • Eat 90-95% lean beef
  • Pair up fruits with proteins for snacks, like apples and peanut butter

So now the challenge is to APPLY what I’ve learned.  I told my dietitian that the hardest thing for me is discipline!  This weekend I’m going to shop for healthy snacks like hummus, carrots, Greek yogurt, eggs (hard boiled).

What do you like to eat as a healthy snack?  Any suggestions? Here’s to healthy eating!

Jul 16

Searching for a Dietitian…

By Janelle @ Run With No Regrets | nutrition

I had a pretty decent workout today.  I’m fortunate that my job has a gym onsite, and for $20 a year I have access to cardio equipment, weight machines, and Judge Judy on TV.

So today after work, I did two sets of 15 burpees with push ups (so surprised I could do them!), some lunges while carrying a medicine ball, ran 2.85 miles on the treadmill, stretched, light ab work with the medicine ball again, and ended with some clams for hip strengthening.

I had never used the medicine ball before, but found a site that had tons of great exercises.  I will definitely add these to the mix when I’m at the gym!

Post-workout, I’m feeling pretty good, but my feet are sore.  I wore my new Asics, which I’ve already discussed at length…but I’m still pretty sensitive to heavy impact since the stress fracture.  A good massage and maybe a little ice should do the trick!
Another great thing about my workplace is that we have access to Nutrition Counseling for 6 free sessions with our insurance.  I have been chomping at the bit to get signed up, but I still haven’t had a session…

I want to get nutritional help from a dietitian for a variety of reasons:

  1. Learn to eat a balanced diet.
  2. Become less dependent on eating out…i.e. cook for myself!
  3. Learn how to eat and get lean during race training.
  4. Save money!!
  5. Find a plan or philosophy that will keep me committed to eating healthy!
I spent a ton of time today trying to figure out which dietitian to use and I’m at a standstill. Do I want the older woman with holistic health emphasis, or a younger woman who works with athletes?  Who would I relate to better, who would best fit my needs?

Anyone have insights on ways to achieve better nutrition? I’m already a member of myfitnesspal but I always fall off from logging my meals. I’d love to add more friends, just add a comment!  Am I over thinking who to choose for counseling? Let me know what you think!

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