Carbs, and when to eat them!

Carbs. . . everyone’s worst enemy!

Well here is a quick post and a simple guide on when to eat them!

There is a science behind body types and the amount of macronutrients each person needs according to the type, but I am just going to get into the timing of the eating!

The only time you should really be eating carbs (for weight loss) is right after you wake up (breakfast) and around your workout.

The reasoning for this is that carbs are the best calorie form of energy. Fats promote hormone balance, protein builds muscles, and carbs, you got it! provide energy! The morning is when we need energy the most. We need to 1) refuel our glycogen stores and 2) get your body ready for the day! To do this, make sure that you are eating a lot of protein and carbs in the morning. Feel free to add in fats whenever!

Then we need some fast digesting carbs before your workout (i.e. banana, rice cakes, white bread, etc.) in order to give you a quick boost of energy you need to get going!

After your workout, consume some easy carbs (fruit) to refuel your glycogen stores. Then a couple of hours later, you should be consuming some slow digesting carbs, such as brown rice, sweet potato, whole wheat bread, etc. in order to give your body energy to keep working properly without burning out, and you feeling like crap.

Here is a quick, easy chart to follow!

Macros

September Goals

Okay, so last month I was NOT strict on my goals at all. I just kind of set them, then let them sit there. Fail. Usually I am a bit better at keeping them than what I did.

What did I do differently?

I kept them online, only, instead of keeping them on my door as well as online. Ah hah! I need to be able to see them every single day in order to remember to do them  every. single. day.

Soooo, now that I have that established, here are this month’s goals:

September Goals

  • 30 Day Yoga Challenge. I WILL DO THIS! Now that I will be doing more crossfit after my half marathon is over (in order to overcome amenorrhea), I should be working on my flexibility and range of motion, which are extremely important aspects of lifting with correct form. Yoga will also help me to relax more and possibly help with my amenorrhea.

Do you yoga

  • Eat red meat 3x per week. Red meat helps with amenorrhea because of how estrogen-packed it is and the awesome fats that are in it.

Red Meat

  • Eat natural foods 5/6 meals per day. I can’t stand how much sugar I take in!!! Once I am back to lifting and eating a lower amount of carbs, I am cutting out processed and refined food 83.33% of the time (or 5/6 meals). Doing this may also help my body become accustom to real food in order to get real menses.

Real food

  • Read the Bible right away in the morning, and before I go to sleep. A great habit to have! John 5:39 – “You search the Scriptures because you think that in them you have eternal life; it is these that testify about Me; “
  • Stop complaining so much! I don’t like listening to others complain, and I don’t like listening to myself complain. Just because others are complaining about something doesn’t mean that I have to join in.
I will never Complain

Nope. I will not. Yes I will.

What are some of your goals for this month?

Update/Decisions reguarding amenorrhea

Now that I am nearing the end of my training, it is time for me to make some bigger decisions regarding amenorrhea and how I am going to go about the recovery process.

One of the bigger causes of my amenorrhea is running, and the stress that it puts on my body. Although, running is not the main cause of my amenorrhea: disordered eating/malnutrition is. I have fixed my eating habits (which I will talk about a bit more later in the post), so now it is up to lowering the duration of my workouts. The second time I recovered from amenorrhea, I did it while I was training Crossfit-style. I plan on using this lifting-style again in order to recover fully from amenorrhea. Full recovery from amenorrhea (in my book) is regaining and keeping my period for six months. I won’t be running long-distance anymore, but I will be doing some interval training.

What is Crossfit?

Here is a great info-graph:

What is Crossfit

I love this info graphic, because it gives the perfect definition/explanation of what Crossfit truly is!

CrossfitI have loved crossfit ever since I first tried it about a year and a half ago. The only reason I tried running again is because I wanted to see which one I enjoyed more. I enjoy them so equally, that I can do either one without complaint. BUT with running, I am more susceptible to amenorrhea and bone-density loss.

Running causes loss of bone density, while heavy lifting increases bone density, and because I have amenorrhea, my bone density is slowly depleting.

Running vs. Lifting

Running vs. Lifting

Although this is rather biased, it is all true. BUT I am not a crazy distance type runner, just an average runner, so these affects are rather mild on me.

Crossfit is cardio and strength training!

Cardio v strengthThat is why Crossfit wins this entire info-graphic!

Being in the gym for no more than 45-60 minutes is something that helped as well during my recovery. Crossfit gets it done fast and efficiently for a great workout a awesome gains!

Now onto my eating habits:

I know I hyped about intuitive eating, but there is an under eating side to the story as well. Intuitive eating is for people who have a normally functioning body (i.e. who get their period or don’t have to worry about that). I, on the other hand, need to make sure that I am getting enough fats and calories to suffice for my lifting, waitressing, and other every-day activities, therefore I use an app called MyFitnessPal.

This is a calorie counting app that tracks everything from workouts to meals to weight to measurements, etc. I follow a strict 40/30/30 macronutrient ratio. This is 40% carbs, 30% fats, 30% proteins. It works well for my body to function on, especially during recovery from amenorrhea.

I used to count calories like a crazy lady, then stopped while running, now I am at it again for healthier reasons.

I will be eating a lot of the foods listed in this post, and will be cutting down on sugar (almost all-together) in order to stabilize my blood sugar levels while lifting. I will also be eating more natural foods (almost paleo, but more primal) more often in order to learn to know food as fuel even better than before.

Paleo vs. PrimalI am not going to be super-strict on myself about this diet, though, because I am just using it to stabilize my body, not as a lifestyle-change.

Yoga!

I was not strict about yoga before, but seeing as it reaps so many calming benefits, I say why not give it a shot?

Benefits of yoga

I am going to do yoga in the morning, instead of running.

(Crossfit also calls for flexibility, so I just killed two birds with one stone!!!)

Sleep

Sleep benefits

Sleep is a necessity in recovery from anything. Sleep is the time when your body relaxes and restores all of one’s muscles from the day prior. I am going to aim for 8 hours of sleep every night, and in doing this will be using a sleep-tracking app called SleepBot for Android.

Supplements:

  • Fish Oil – for fats
  • Ginger – for blood flow
  • Calcium – for bone density
  • Iron – for red blood cell formation

If you have any questions, comments, or concerns, feel free to e-mail me at hannahthehealthnut@gmail.com!

Wed. WOD #6 + How to poop (regularly)!

Good afternoon, everyone!

Sorry I haven’t posted much lately. I have been super busy between getting ready for school again, work, training, and life, I haven’t had made time to chat with you!

So let’s start off with the usual Wednesday stuff!

My cross training workout consisted of 25 min of hills on the elliptical, 15 minutes of boxing, then my WOD!!!

Wednesday WOD 6

This was a killer workout. Not because it is a difficult workout, by any means, but because I have eaten out for the past 2 days and got both gluten and lactose infested food each time. I felt like crap the whole way through.

Where is the bathroom?

Scared2

When I got home, I made a wonderful (gluten and dairy free) post-workout meal!

Rice Chex, a scoop of Wheybolic Extreme 60 - Banana Cream flavor, some AlmondCoconut Blend milk, and 1/2 cup of blueberries. AHHH!!! SO GOOD!

Rice Chex, a scoop of Wheybolic Extreme 60 – Banana Cream flavor, some AlmondCoconut Blend milk, and 1/2 cup of blueberries.
AHHH!!! SO GOOD!


I have had a few questions from people about what I eat to get my digestive system running and regular again after eating a bunch of crap (A.K.A. Lactose/Gluten products). So seeing as how many have asked me (at least three within the last month), I figured I had better make a post about it!

poop friends

 

How to become regular (and poop like a normal person) again!

First off, I want to hit on the point that everyone’s digestive system is different, so my opinions will be different from some others’.

1) Drink at LEAST a gallon of water per day. Adding lemon to it always helps things along for me. Staying hydrated enough for water to constantly be in the colon is extremely important. This will prevent constipation.

2) Drink tea. Warm liquids help to move things along, but constantly drinking coffee will dehydrate you, so try to avoid that. Tea and cider are perfect.

3) Eat fiber-rich foods. Such as:

Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Banana 1 medium 3.1
Orange 1 medium 3.1
Strawberries (halves) 1 cup 3.0
Figs, dried 2 medium 1.6
Raisins 1 ounce (60 raisins) 1.0
Grains, cereal & pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.3
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.3
Oat bran muffin 1 medium 5.2
Oatmeal, instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.5
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat or multigrain 1 slice 1.9
Legumes, nuts and seeds Serving size Total fiber (grams)*
Split peas, cooked 1 cup 16.3
Lentils, cooked 1 cup 15.6
Black beans, cooked 1 cup 15.0
Lima beans, cooked 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Sunflower seed kernels 1/4 cup 3.9
Almonds 1 ounce (23 nuts) 3.5
Pistachio nuts 1 ounce (49 nuts) 2.9
Pecans 1 ounce (19 halves) 2.7
Vegetables Serving size Total fiber (grams)*
Artichoke, cooked 1 medium 10.3
Green peas, cooked 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Brussels sprouts, cooked 1 cup 4.1
Sweet corn, cooked 1 cup 4.0
Potato, with skin, baked 1 small 3.0
Tomato paste 1/4 cup 2.7
Carrot, raw 1 medium 1.7

Source

4) Get moving! The more you move around, the more your stomach will, too!

5) Homemade vegetable soup. Soup that is lower in sodium (in order to not retain water) and full of fiber-rich veggies (to help the poop!) is a hot (Get things movin’!) combo in and of itself!

6) Be patient. It takes me 10 days on average to get things moving in a normal pattern once I screw things up by eating bad-for-Hannah food.

Personal question: Are your pooping problems as bad as mine?

Mine are terrible. Ugh.

poop hat

Two weeks away!!! & Summer highlights

Today marks the day that is exactly two weeks away from my first ever half marathon! AHHHHH!!!

I am extremely excited and a little scared. Only a little. I feel that training has been going wonderfully, and I can ‘go the distance’.

Yesterday, I ran 11.5 miles for the second time in my life. This time was a heck of a lot better than the first. Let me elaborate. . . The first time I ran this trail (last weekend), I was dehydrated to start with, it was 82 degrees, I had 5 hours of sleep, and brought a single water bottle. I had to make 3 bathroom stops (not pretty) and my stomach was killing me half way through. I made it, nonetheless!

How true it is!

Yesterday, though, was nothing like that. As the run started, my hip was giving my grief, my calves were mooing, I was tired, cranky, and scared because of last time. Things improved about 3 miles into it. I woke up a bit (I did get 8 hours of sleep), I was hydrated, my legs loosened up, I realized it was going to be okay compared to last time, it was only 73 degrees out, I brought more than one water bottle, I didn’t need to make a single bathroom stop, and I enjoyed the last part of my run with perseverance!

Because baked goods

Now I have one more week of hard work, one more long run of 8 miles, (which is not bad at all), then a week of tapering, followed by my race! Life is good, to say the least. God has blessed me with a wonderful season of training and great supporters following me and cheering me on along the way. I cannot express enough happiness for all the things that God has blessed me with so far. He is so good.


Now I shall finish things off with a few of the things I most enjoyed about this summer!

Grilling with Alex

Grilling with Alex

The Door County trip!

The Door County trip!

Cravings

Spending time at my favorite coffeehouse!

Jess and I with shark

Spending time with this Girl (A.K.A. Jessica!)

The Bacon Chase, of course!

The Bacon Chase, of course!

Much wet!

Runs in the rain

Cake Batter Protein shake

Making a LOT of smoothies!

Long runs with my love

Long runs with my love

As well as traveling with him!

As well as traveling with him!

Chillin' at my aunt Laura's house! Click on the pic to see her blog!!!

Chillin’ at my aunt Laura’s house! Click on the pic to see her blog!!!

wpid-20140819_133558.jpg

Devil’s Lake trip!

Eating out with new friends! OMG!!! SO GOOD!

Eating out with new friends! OMG!!! SO GOOD!

Chocolate (Compliments of Alex)

Chocolate (Compliments of Alex)

Those are some of the highlights of my summer!

What are some of yours?