in this process of finding the right combination of food and eating and food and eating..... i have explored a variety of different thoughts and models of eating in my quest to find the best protocol for me.... and i already had the answers.
Sometimes, we need to go through a journey to come back to our original conclusions, not that we doubt our instincts but to give us insights on our thought processes.
Today, I had the privilege of meeting and having my diet evaluated by Lori Kolodin, RD (registered dietician). She is located in Warren, NJ... and I highly recommend her if you are in the area or finding a nutritionist located near you --visit www.eatright.org. A registered dietician goes to school specifically for nutrition and diet and is very helpful in directing someone with health and weight goals.
The meeting was a perfect fit. She and I are both runners. When I spoke to her on the phone to schedule the appointment, she had told me immediately she was not Nancy Clark (renowned sports nutritionist), but she could help direct me. I was impressed by this. Lori knows her limitations and strengths.
The first book recommended is: Sports Nutrition Guidebook, by Nancy Clark.
(The book has now come off the shelf in my library and will be added to the pile of read now!)
Next, we discussed the movie Food, Inc and further recommended the book Food Matters, by Mark Bittman.
During our meeting,
--her first commentary (on evaluating my food log) was, this isn't a lot of food.
it seems i am NOT eating enough calories throughout the day. i had guessed this.... b/c at times, i feel hungry, and as i have shared before i can just as easily eat as not eat.
The recommendation currently is: 2200 calories. (This can change/adapt with my training needs. For now, this is the goal).
--the second observation was i need to double my protein intake. i am eating a pretty balanced selection (i eat instinctually), but for my athletic performance, i need more protein.
recommendations for me:
75 to 100 g of protein per day
55 to 65 g of fat per day
and the rest carbohydrates.
And we discussed where I can get my protein from. I do eat meat... she recommended organic chicken (glad there is ian's chicken nuggets), beans (need to experiment with this-- they don't always agree with me), nuts (i love!), dairy (like milk, cheese and yogurt) and grains (like quinoa). She also suggested reintroducing protein shakes in my life.
(Some of these things have been put in a holding pattern b/c of my work/lifestyle. They need to be reintroduced as a priority. My health is most important.)
We also talked about other sources of calories that would be beneficial in my overall performance and my need for calcium. Osteoporosis is in the family and so I have now added a calcium-magnesium supplement to my diet.
And the journey continues. I trust as I make the changes my body will find it is able to continue to let go of the extra body fat to permit me to achieve my true racing weight. The first goal is 160#. I have a bit of work to do to get there.
For the next four weeks, I will be tracking my protein and fat intake as I proceed in achieving my goals.
It was reassuring to know that I wasn't too far off track in my personal assessments of my eating. It is now reassuring to know that I have it within me to achieve my goals.
I will keep you posted.
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