Fat Tuesday is Gone, a Lean Six Weeks Ahead
Running, cycling, lifting weights. Added mobility work after reading Kell Starret’s Ready to Run. Healed up some weird back pain from adding barbell work. Need to get back to Eric Goodman’s Foundation training as recommended by my chiropractor to reduce injury risk.
But Lent means discipline, even to the point of a lithe deprivation, and reflection.
Time to get to racing weight. Too many vegan goodies left over from the holidays and rationalizing “this little bit” won’t matter. The little things can add up faster than anyone wants to admit. Even healthy food, if its too calorie dense. The Pleasure Trap is real, folks. So, time for a new plan. A good plan. Then, work the plan. And give the plan time to work.
Tried true, the McDougall program for Maximum Weight Loss, or MWL for short. With a couple of
modifications excuses. But in reviewing the rules, I realized that there was too much of “a little this, a little that” that added up.
No problem here.
Vigilance required. Some noodles have eggs, but that will be handled elsewhere…
I will always be a cheese addict, so to avoid possible trigger foods, no more homemade vegan cheesy things. They’re a bit rich, and can encourage overeating.
Vigilance required. No restaurant food, with the excuse of doing “the best I can.” Not even sesame oil for Asian dishes, the one oil Mary McDougall, and I, ever use.
No high fat plant foods.
Guilty! Avocados have been cheap and so good! Nuts, seeds, and their butters have been creeping into my diet. No walnuts in my oats. And soy foods. No more tofu or tempeh, which I love. Sauces, tahini, mmmm, no. Not till Easter.
Guilty! I’ve been eating a lot sandwiches lately. And while I use a good sprouted bread, I can easily overeat on bread. No pasta. Sort of.
Eat whole grains and potatoes.
I’ll try some Mary’s Mini style meal plans by focusing on one starch at a time. Potatoes for awhile, then rice. Small potatoes for snacks.
The McDougall program usually limits legumes, but they have a great track record for weight loss, and are bug part of Blue Zone diets around the world. So I’ll go heavy on legume dishes.
Make green and yellow veggies one third to one half on your meal.
Guilty! I know it’s a starch based plan, but I could lower calorie density with more veggies.
Eat uncooked foods.
Guilty! More salads with raw veggies helps lower calorie density, but I am remiss.
Only two servings of fruit. No dried fruit or juice.
Not a problem. Not a big fruit eater. I like berries on my oats.
Simple sugars sparingly.
No big problem, no sweet tooth. But, I do like sodas sometimes…
No liquid calories.
There’s no satiety. No sodas, no juice, no microbrews, no Sonoma county vintages, no sports drinks. Water or herb teas only.
No caffeinated drinks.
An experiment. No coffee (haven’t anyway) no green or black tea except decaf. This comes from a recent discussion on caffeine and sleep. I’ve never felt tea made a difference, we’ll see. Caffeine can be a performance enhancer on race day, but one needs to abstain long enough to be re-sensitized to its effects.
But, But, the Exceptions.
Or excuses. I’m sticking with my typical oatmeal breakie unless I really have to give it up. I use dried goji berries , raw cacao nibs, chia and maca for added flavor. I’ll keep them, but skip the walnuts.
White rice and rice noodles for races and exceptional training days. Rice or soba noodles are my favorite pre race dinner and post race lunch. White cal rose rice is needed for a sticky texture to make onigiri rice balls and rice cakes. I only have a couple of races, so should not be a big deal. Nobody gets between me and Asian noodles.
Soy only in the form of whole edamame in a stir fry or miso soup. Tofu for pre/post race noodles.
Whole wheat pasta once a week if I want. It has a similar calorie density to whole grains.
I might bend the fruit rule a bit if it gets hot and while training.
I think Lent allows a cheat one day a week on the Sabbath to re-appreciate the good things. Good or bad idea? Don’t know.
It’s a good plan.
Now to work the plan.
And give the plan time to work.
4o days should be enough, right? Just in time, because the Saturday before Easter is a Beast of a race, SoNoMas!