Hey everyone! I took a little break from working out due to my shoulder injury (aside from some jogging) and I also went way off my regular warrior diet & intuitive macros … whoops! I got back to it this week with a new (& hopefully) better way to eat. I’ve been starting my day with a Super Nutritious Protein Frosty and ending it with a Large Protein Cookie!
My main goals with my diet are
- to have energy through the day and
- to also have an “ending” to my day so I don’t keep eating and eating til I feel stuffed.
I truly believe fasting is an one of the BEST things we can do for health (see photo of podcast below for one of the best podcasts I’ve heard on fasting and weight and diabetes), but finding a ‘maintenance level’ takes some work, especially with morning workouts. I picked up a copy of ‘Eat Stop Eat’ and Brad Pilon (the author) talks a bit about the benefits of fasting, effects of insulin, and also the importance of experimenting with your own body to find the best match. This is essentially what I’ve been doing as I ventured into the Keto Reset Diet and Warrior Diet.
On the warrior diet, I found myself losing energy around 1/2pm and then frequently eating until I was stuffed at night. So, this week I am making up a SuperFood Protein Frosty as my post-workout to have for breakfast along with a protein bar/cookie/cake, which I have found gives me great energy until about 4pm!
169 Calorie Wendy’s Frosty Copycat
- (VERY similar to my perfect protein ice cream recipe)
Macros: 31p 8c 2f (169 kcals)
Directions: Put the following ingredients in a blender, then blend until Smooth (about 1 minute in a Nutribullet — if it looks chunky/icy, just blend it more until creamy or wait a couple minutes for it to melt)
- 8 Ice cubes (or 2cups ice)
- 1 cup water (or fill until ice cubes start to float)
- 1/2tsp xanthan gum (for thickness)
- 1/2tsp guar gum (for creaminess)
- Heaping scoop (equal to 1.25scoops) of PES Protein powder (discount code: I use LACEY or BETHFIT for a discount, @faithandfit or @fiitnesschic on IG)
- 1 scoop of Slap Chocolate Greens (discount code: REBEKAH)
That’s IT! Enjoy!!!
- I also have 2-3 digestive enzymes from gains in bulk (code RebekahC10) with my meal to help me feel lighter 🙂
After this shake, I simply fast (drinking bcaa’s, tea, water and chewing gum) until after work when I eat again about 3:30/4pm
The main premise of intermittent fasting is to take your body out of the “fed” state in order to allow your body to use it’s fat for energy. The leaner one gets, the less one needs to fast .. In Eat Stop Eat, Brad recommends 24-hour fasts for 1-2 days a week, but I prefer something that’s more consistent – more like a daily routine. So, I’ve decided on 2-3 “meals” a day – the post-workout and then an afternoon and evening meal. I am using intuitive macros still to make sure I get 100grams of protein/day, but I am letting the carbs/fats land wherever.
One thing I’ve noticed that my husband does (who maintains a lean body without effort it seems) is he eats his dinner then about an hour later eats a Lenny & Larry Cookie. I’ve never really embraced these big protein cookies because they are so large. But, I figure, there might be something to this! Maybe I can stop eating dinner after my HUGE bowl of salad with meat/fish/protein (trust me, it’s quite large!! and I’ve been adding a few ounces of fish/meat and dressing to it) and then eat a Big cookie (with some protein ice cream too) instead of eating 2-3 more large bowls of salad/veggies that leave me feeling stuffed/bloated … and still hungry.
I’ve done this 2 days and have found that 1) it gives me something to look forward to, 2) it gives me something chewy/sweet that also has some healthy fats, 3) I can experiment with a bunch of different types of cookies and bars each evening for variety, and 4) I feel great the next day (not bloated). So far, I’ve tried Lenny & Larry, and BuffBake.
I think the key here for me with these cookies is that these don’t make me more hungry as I eat them. I’ve tried quest before, and those were addicting so I will stay away from those. If you have any suggestions of Cookies, let me know! I’m looking for some that are LARGE — BuffBake and LL are 350-400kcals each.
Later this week, I’ll have a post on my 5k training routine that I also began this week… Nike (my dog) and I are training to race on this coming spring! 🙂 I mostly am the one who needs to train because Nike is much faster than me at this point!
Addendum (April 11):
I posted this initially before I read the end of Brad’s book, and if you look at the comments below, Dr. Katie points out that being lean means fasting isn’t that necessary, which is also what Brad points out in his book. With some good (God) timing, I also listened to a podcast this morning with Dr. Gabrielle Lyon (photo below), and she explains that protein is the most vital nutrient for long-term health and metabolic fitness. Other important components are taking breaks between meals of about 4hours, working out, and BCAAs (which I love)! She recommends 1.6g protein/kg bodyweight a day.
Here is a photo of Brad’s quotes from the end of the book as well as Dr. Lyon’s podcast on High Intensity Health:
If you read the quotes above, I love the simplicity of Eat Stop Eat: eat less (often), stress less, move more and get good sleep… eat with variety… there is no perfect way to eat. Enjoy the foods you eat and think of fasting as ‘exercise’ that imposes a small stress on the body, which causes it to adapt and perform better after it recovers.
Also of interest to me was Brad shows that women and runners (I am both.. haha) are very good at utilizing body fat for fuel. Women tend to enter a ‘fat-burning’ zone faster than men, and runners have trained their bodies to use fat as a fuel source (esp. if you train fasted). Since this is one of the main goals of fasting (encouraging your body to use fat), I don’t see a need for my body to fast as long as the book says to, so I feel that a 14-16 hour fast daily — from dinner at 5-6pm until my first meal at 8-9am – is sufficient to get the benefits. And then, I can just go from there – eating a high protein meal every 4hours or so.
From the podcast, I think keeping the BCAAs (I get a mocha flavor from Optimum Nutrition and mix it with hot water each morning — usually I drink 1-2 servings) in my diet is great, as well as protein ice cream and greens powder. Focusing on protein first in my food selection (and I love protein ice cream!) is vital, and including the greens powder is great for nutrients from food sources. After that, it’s just making healthy choices of foods that I enjoy – like Protein Cookies! 🙂
I truly hope this is my Last ‘figuring out my balanced diet’ post. And, here on out will just be training updates and recipes. The main takeaway I’ve gathered over the last year of doing macros, vegan, keto, LCHF, zero carb, warrior, intermittent fasting is that there is no perfect plan for everyone. But, trying plans will help you learn about yourself and figure out what YOUR body responds best to. Just keep what works and keep moving forward- persistence will pay off. There is a LOT of information out there – a lot that is conflicting too – yet I think there is something to be said of ‘trying different things on’ or ‘trying different recipes’ and going with what you enjoy and what is good for your body’s health and emotional well-being.
For myself (and I think this applies to others) – it seems the best mix is kind of a hybrid of multiple things! I feel as though I’ve been all over the place the last few months after the marathon, but I’ve found out so much, so no regrets.
- Fitness: After not having a goal for 5 months, I realized that I like having a training goal – just not an extreme one that takes over my life with time and energy… so a 5k makes sense to me — this way I can train to include some speed work, plyos, endurance, flexibility, and strength, and includes my dog!
- Food: I love BCAAs and protein ice cream, so including those is good. I also hate meal-prepping/planning so eating 6times a day doesn’t fit me, but I also hate feeling super-stuffed and bloated, so saving all my macros doesn’t fit either. Eating 2-3 times a day is good though for spreading out my food, encouraging muscle growth (explained in Dr. Lyon’s podcast as well), and also gives sufficient breaks to exercise fasting.
Here’s a favorite quote from “Eat Stop Eat” that I’ll end with here:
“Before you study nutrition, food is food and drink is drink; while you are studying nutrition, food is no longer food and drink is no longer drink; but once you have enlightenment, food is once again food and drink is again drink”