I've always been a fan of a adding in a little more exercise to give me a little more room in my diet.
As far as diet goes, I've always been a fan of the 80/20 rule. I think for overall health it is a lifestyle that works for most people.
As I read more and more fitness minded and clean eating blogs I'm seeing a lot of people subscribe to a diet that is a lot more restrictive than my 80/20 approach. I am really wondering just how much protein do I need, how many carbs should I cut, can I eat that piece of chocolate, and achieve the results I want?
I know I can be healthy and still make room for treats but can I have abs and treats?
Just because I run does not mean I can eat half a loaf of bread a day + dessert each night + plus a billion of my kid's goldfish crackers (sooooo good!).
I'm trying to keep macros to a 40/40/20 ratio. Upping my protein has been my biggest challenge. I don't really like meat. Before 3-4 days a week would be vegetarian. Lately we've been eating chicken, fish, or ground turkey every day at lunch an dinner and I'm sick of it! I'm just not a big fan of meat. Luckily I love egg whites, which is weird because I usually hate eggs. Guess it was just the yolk I didn't like. However, I don't think it's a good idea to eat 20 egg whites a day, nor do I want to rely on protein powders. So meat it is... well, I'm going to try tofu this weekend. Hopefully I like it!
The weekends are more relaxed eating wise for me and they will continue to be until after my marathon. There is no way I'm going to run 20 miles and count nutrients afterwards. I need to be able to eat my pizza 100% guilt free!
Some eats I've been loving lately:
Oatmeal and egg white pancakes
1/2 cup oat flour
2 egg whites
1 tsp baking powder
1 tsp vanilla
1/2 tsp salt
Optional add ins:
Xylitol or Stevia
Cook over medium heat and eat! Yum! These have a quarter mashed banana and 4 mashed strawberries + xylitol. They're topped with 0% chobani, strawberries, and a lil cinnamon.
Savory Turkey, Sweet Potato, and Flaxseed Muffin
This is a yummy protein packed SAVORY muffin. Great for post – workout or a quick and family friendly lunch on the run.
Recipe is from Oxygen magazine.
Turkey Flaxseed Muffins
What you need:
- 1 pound ground turkey breast
- 1/2 cup ground flaxseed
- 3 tbsp grated Parmesan
- 3 springs fresh rosemary, minced
- 3 cloves garlic, crushed or minced
- 1 lg sweet potato, quartered and cooked
- 1 egg, beaten
- 1/4 tsp course sea salt
- cooking spray
- Preheat oven to 375 degrees F
- In a food processor, combine all ingredients and pulse until everything is well blended. If doing by hand, mash the sweet potatoes with a fork and combine well with the other ingredients.
- Spray a 12-muffin tin with cooking spray. Evenly divide mixture amongst muffin tins. Bake for 30 minutes. Let cool before serving.
Saturated Fat: 1g
Trans Fat: 0g
These muffins are soooooooooo amazingly good. And a serving is 2 muffins! I've been eating them over salad, by themselves, even broken up in egg whites!
Today is cardio only. I ordered new shoes online, hopefully they are here before my run!!!
Please share any and all clean eats with me. I need ideas!