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Wise Running

Train smart, eat well, and enjoy the run.

Tag Archives: diet

50 Pounds Lighter: Why, When, and How?

Almost a decade ago, I weighed 50 pounds more than I do today.  I knew I did not feel comfortable at that weight, but everyone told me I looked healthy.  Hence, I was not too concerned.  The day that changed that was the day a nutrition expert came to our church to give a talk.  After the talk, she used her fancy gadget to measure my body fat percent.  I was 5 pounds of fatabout 20% fat.  Then I did the math.  20 % of 210 pounds is 42 pounds.  I had 42 pounds of fat.  Have you ever seen what 5 pounds of fat looks like?  Here is a picture.  Each of the hosts are holding 5 pounds of fat.  I was carrying more than 8 of those blobs on my body!

This info was too much for me.  Something had to be done.  I did a little exercise now and then.  I would run 3 miles every week or two.  I would jump on the trampoline with my kids.  I knew however that you exercising is not the most effective way to lose weight.  It can be done, but you have to be willing to make the increase in exercise be a permanent one.  Besides, research shows that changing your diet is more effective than changing your exercise for successful, permanent weight loss.

Remember This:
If you want to lose weight, exercise is not the right place to start.
Your diet has a much larger impact on your weight than your exercise.

Lifestyle Change 1:  Changing How Much I Ate

I knew that I had to change my diet.  I had watched many people failing at dieting in the past.  The thing that most of them had in common was that they made changes that were too drastic to be able to maintain.  I decided that I would start out by only changing one variable:  how much I ate.  I decided NOT to change what I ate, figuring that I could change that after this part had worked.  Hence, I did not stop eating fast foods and the other things that dieticians disdain.  No, I just cut back on my calories for the day.

I did not starve myself.  I know that that cues the body to store fat, which is the opposite of my goal.  I set up a little spreadsheet with and schedule of how many calories to eat during each part of the day.  I did not cut out nay meals or snacks, just consumed fewer calories at each stage throughout the day than before.  I was also determined to not deprive myself of my ice cream.  I saved an allotted number of calories for the ice cream that I always had in the evening.  I did not have as much as before, but I had some.

No depriving.  No skipping meals.  I merely cut back about 300 calories a day for several months.  I lost 20 pounds through this method and it never came back.  It was a lifestyle change.

Lifestyle Change 2:  Regular Running

I had leveled off at around 190 pounds and maintained that weight +/- 5 pounds for several years.  The second stage of weight loss occurred when I started running again.  I had taken about 24 years off of regular running, so any increase in mileage would make a difference.  I went from maybe 3 miles a week to around 25 miles per week.  Over the next several months, I gradually lost weight until I leveled off at around 180 pounds.  I was thirty pounds lighter after these two lifestyle changes.

Lifestyle Change 3:  Changing What I ate

The third lifestyle change was not my choice.  I was sick for 6 months and eventually we guessed the problem: gluten intolerance.  The transition to gluten-free living was quite difficult.  I had to give up real bread (gluten-free bread is NOT the same).  Especially at the beginning stages, my GI system was quite frail.  I had to eat simple whole foods as much as possible.  I had to avoid red meat for a few months.  I still do not each it very often.  I gave up all dairy products for the first few months too.  My diet revolved mostly around plant-based foods:  legumes, fruits, & veggies.  During this time, I ended up losing about 20 more pounds and leveled out at about 160 pounds.  Although I have added some foods back in, I maintained most of the changes in what I eat.  as a result, I remain leveled off at 160 pounds +/5 pounds.

So there you have it.

  • Exercise accounts for only about 20% of my permanent weight loss.
  • Changes in how much I eat account for 40% of my weight loss.
  • Changes in which foods I choose to eat account for 40% of my weight loss.

None of these changes were exercises in starvation.  None of these changes were radical shifts in how much I worked out.  They were relatively mild.  My weight loss journey took several years.

Train smart, eat well, and enjoy the run!

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Gluten, Running, and Me

not okayLess than one year ago, I was so sick that I could not walk down the hall without being completely exhausted.  I started getting a little fatigued in March of 2012, DNFed a race in April, and by June I was bed-ridden.  Too exhausted to go anywhere.  I and my doctors took educated guesses but got nowhere.  We looked at iron deficiency, I tired eating organic foods, I had lots of tests, and even an MRI.  No answers.  Finally in September, I tried a gluten-free diet.  I was clearly improved after 2 weeks.  After about 6 weeks, I qualified for the Boston Marathon for the first time.   Gluten was obviously the culprit.  Gluten makes me fatigued.  If I have a little gluten, I feel a little fatigued.  If I have a lot, I get very fatigued.

What is gluten?

Gluten is a protein composite found in foods processed from wheat and related grain species, including barley and rye. Gluten gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture.  Gluten is not just in bread. gluten is used as a binding ingredient in many different foods.

How I Avoid Gluten

Since gluten is such a wonderful ingredient to use, it is terribly difficult to avoid.  While packages are getting better about identifying wheat and/or gluten, there are still a lot of hidden dangers out there.  Here are my basic strategies to avoid gluten:

  1. The best way to avoid gluten is to stick with simple, whole foods that you prepare and cook yourself.  If an item has more than two or three ingredients, I try to avoid it.
  2. I avoid eating out as much as possible.  I used to eat out a lot, but now I consider it dangerous.  Restaurants may have gluten-free menus, but that does not guarantee that the cooks and servers were careful in preparing and delivering the food.  When I do eat out, I try to go for simple foods.  Steak, potato (not fries), and plain veggies are my staples when eating out.
  3. Pot lucks meals are great for bonding with people, but represent a minefield.  See rules 1 and 2.
  4. When you decide you want to add another food to your diet, make sure you only try one new food item!  That way, if you feel fatigued the next day you will be able to know when/where it happened.

Recovering from Gluten

My initial recovery from the fatigue caused by gluten was very challenging.  The gluten issue made my digestive system very weak.  As a result, I could not effectively digest many foods that do not have gluten.  It was months before I could once again eat meat, ice cream, and other essentials of daily living.

I started with a very short list of foods:  rice, quinoa, corn.   I also used a gluten-free vegetable-based protein powder to make sure I got enough protein.  I had trouble getting enough calories while my digestive system recovered. I avoided dairy and quickly realized that most meats were too tough to digest well.  I tested one new food each day until I figured out a list that I could handle

My weight dropped 20 pounds in two weeks while I struggled to find foods I could digest easily.  Peanut butter and raisins became important sources of calories for me in those early days.  They are packed with nutrients AND they provided enough calories to maintain my weight.  They still remain staples of my diet.  Every time I go away for a day or more I make sure too pack peanuts and raisins.  When I struggle to find safe food, I can rely on my stockpile of peanuts and raisins.  Manna!

In the 8 months since I went gluten-free, I have been able to add many foods back into my diet that were initially too difficult to digest.  I can eat meat once again, but not very frequently.  A simple cut of steak is 10 times easier to digest than ground and/or processed meat.  I can order a gluten-free pizza at a trusted restaurant about once a week without concern, just not within a week of a race.

Getting  Glutened

From time to time, a restaurant or a friend will inadvertently include gluten in my food.  I will feel it the next day.  Even if it was a minute amount of cross-contamination, I can tell.  This is especially true on days where I am pressing my limits on speed and endurance.  A small amount of gluten will be evident in the fact that I just can’t maintain the pace I would otherwise be able to manage.

In order to recover as quickly as possible, I use the following strategies:

  • Return to the simplest foods that aided my initial recovery.
  • Take Gluten-Ease or any other source of gluten enzymes.  This will not cure you immediately, but it will expedite the elimination of the gluten that is in the system still causing damage.
  • Take probiotic capsules and eat yogurt.  This will help restore balance to your digestive system more quickly.
  • Take a glutamine supplement.  Not only does it help recover from a running workout, but it also helps rebuild the lining of your intestines that was damaged by gluten.

If you have a relatively small gluten intolerance like me, it may only take a few days to recover.  If you have Celiac disease, it may take months.  Eat clean until you feel better and beyond!

A Word About Gluten-Free Products

Gluten-free is a tricky term that can mean many different things.  Here is what I have learned:

  • To be sure that a product is truly gluten-free, it must claim on the package that the product is routinely tested to make sure there is no cross-contamination.  The second-best indicator is if the package claims that it is produced in a wheat and gluten-free facility.
  • “Naturally gluten free” means that they have not tested the product for contamination.  They did not purposefully add gluten, but you don’t know if it is contaminated or not.
  • Most things labeled as gluten-free are what I call “replacement products” because they are made to replace items made with wheat and or gluten.  These products are never really the same as their wheat-based counter-part.  I have never had a gluten-free bread that tasted or acted like bread.  You will be much happier if you do not expect replacement products to be the same as what they replace.

In the end, my best advice is to stick with simple foods.  The staples of my current diet are:nutrition fruit

  • peanuts
  • raisins
  • bananas
  • plain yogurt
  • fruit – especially berries
  • beans
  • brown rice
  • olive oil
  • eggs
  • potatoes
  • sweet potatoes
  • any vegetable that is colorful and yummy
  • plant-based protein powder
  • glutamine supplement
  • cheese  [I still can’t process many cheeses.  Colby Jack is my staple]
  • ice cream [I try to stick with ice cream that has 5 or fewer ingredients.]

I am NOT saying that this should be your diet!  I am saying that you need to find the foods that your digestive system is good with AND provides the nutrition that you need to run hard and be healthy.  This was my journey, and I am still learning as I go.

Train smart, eat well, & enjoy the run!

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The Gift of Running,by P. Mark Taylor, is available in both paperback & e-book

Paperback Version – Amazon.com $9.00

Ebook Version – Kindle Store $2.99

Ebook Version for Nook $2.99

Getting Healthy: My Current Diet

The rules of my diet are simple and based on “The Abs Diet”.

Eat as much of you want of the best foods, but spread it out over the day in 6 smaller “meals.” Never pig out at one session & never eat fast.  No counting calories.

This diet greatly reduces saturated fats & sugars, reducing cravings.  More importantly, this is high quality nutritious food, so your body will be easily satisfied with less.

Category 1: The Power 12 – Eat mostly these 12 items

  • Almonds and other nuts (raw)
  • Beans & Other Legumes
  • Spinach & other veggies
  • Dairy – low-fat
  • Instant Oatmeal
  • Turkey & lean meat
  • Peanut Butter (natural)
  • Olive Oil
  • Eggs
  • Whole grain bread/cereal
  • Whey Protein Powder
  • Raspberries and other berries

Category 2: Eat Often…

  • Apples
  • Avacado
  • Banana
  • Brown rice
  • Canadian bacon
  • Canola oil
  • Citrus fruits & juices
  • Lean game
  • Garlic
  • Lentils
  • Mushrooms
  • Melons
  • Peach
  • Peanut Oil
  • Peas
  • Peppers
  • Pizza (cheese-plain, thin crust, 2 pieces per meal)
  • Fat-free popcorn
  • Sunflower seeds
  • Sweet Potatoes

Category 3: Eat Seldom…

  • Baked potato
  • Light beer
  • Light butter
  • Chocolate
  • Coffee
  • Lamb
  • Lasagna
  • Lunchmeat
  • Macaroni
  • Nuts (roasted in oil)
  • Pudding
  • French fries
  • Graham crackers
  • Granola low-fat
  • Ham honey
  • Ice cream – lowfat
  • Jam
  • Pork tenderloin
  • Rice
  • Sauerkraut
  • Sorbet
  • Sherbet
  • Veal
  • White wine
  • Frozen  yogurt

Category 4: Avoid – except for special ocassions

  • Bacon
  • bagels
  • baked goods
  • fat
  • beef
  • beer
  • white flour
  • jelly
  • margarine
  • non-dairy creamer
  • pasta
  • pastries
  • soft drinks
  • soup (creamy)
  • ribs
  • veggies (fried or creamed)

“Train hard, race easy, & enjoy the run!”  — P. Mark Taylor

 

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