What are you eating/doing today? HUMP DAY!

Got up and ran 2.5 miles at 5:15 am. I need to push myself to go further but I've been super duper tired lately. I'm taking the next two days off because I'm running a 5k Saturday. Though I think maybe I should do some strength training stuff.

Eats:

Pre-run: 3/4 c Trop 50
Breakfast: Protein Drink
Lunch: Greek yogurt w/ sf apricot preserves and 2tbsp granola
Dinner: ? Maybe a protein bar. I'm supposed to meet a friend tonight but I don't know if I want to eat out.
Snacks: Pickles & a light string cheese, SF jello, an apple if I need it.

I need to push the water and stop snacking/grazing. I'm not snacking on bad things, yesterday it was cheese, pickles and cherry tomatoes but the scale is up which has never happened in 6 months and I'm not happy with myself. I track everything I put in my mouth and haven't gone over my calorie projection but obviously something I'm doing is not working.

Today is busy; we just launched a new website at work and I am nervous because I was a little out of my depth and hope all of the coding I did is right. Our board was against the project altogether, so that's making me anxious as well.

I did get out of bed and do my 30 min. 7.7mph elliptical session with resistance intervals. After that it was a half hour of weight training. I can now successfully lift more than I weigh!

Food-wise, things are a little weird this week. I'm so used to packing lunches and planning dinners, but we don't want to buy any groceries since we'll be out of town for two weeks.

-No breakfast today. It was another fasted workout day.
-Lunch: will be either grilled chicken and raw veggies or an egg white omelet with veggies and salsa from the deli near work. Depends how I feel when 12:30 rolls around.
-Dinner: I really have no clue. There is a farmer's market near my fiance's office on Wednesdays, so I'll stop and see what's fresh. There is a person there who sells ground bison, so maybe I can make some burgers on the grill since it is a nice day out.
-Snacks: I made a fruit/granola cobbler last night but didn't eat it, so that is in the fridge. I'll have it with a dollop of ricotta on top. We also have leftover roasted chicken, so if I get very hungry I can make a few ounces of chicken salad to eat on cucumber slices.

All in all, I'm just ready to be on vacation. I'm very nervous since I've never been out of the office for that long, but whatever happens will happen and I'll take care of it after I'm done getting married and enjoying our honeymoon.

Ok, Neen. You gotta explain this fasted workout concept. Especially since I've been giving poor Charlie the blues about eating before she works out.

I do what is called Intermittent Fasting. I have a fairly short split (a 10 hour period from 12:30-10:30pm for eating, and a 14 hour period between 10:30pm and 12:30pm for not eating). Most people who do IF split their days 8/16 or 6/18, but I found those regimens too difficult since, as a post-op, I cannot consume a lot at individual meals. I eat small portions several times a day during the 12:30pm-10:30pm window and do not eat for the following 12 hours.

Intermittent fasting can be beneficial in a number of ways. Recent studies have shown that those who use IF as a tool retain more lean muscle as they lose weight than individuals who focus on calorie restriction alone. It also improves lipid profiles, helps to even out blood glucose levels, and can even increase concentration. I didn't believe that last one at first when my stomach was growling like crazy in the morning, but after awhile noticed that there was a significant difference in my productivity.

Exercising during a fast helps by giving your metabolism a boost and increasing the process of autophagy. Autophagy is the process by which the body breaks down waste products inside the cells and destroys viruses and bacteria. Better autophagy = less colds and infections. So you'll use and retain your good lean muscle, keep the body burning fat, and get a little healthier overall.

I'm guessing someone is going to bring up the myth of "starvation mode." Your body knows how to regulate and balance when you are restricting calories. While it is true that calorie restriction lowers metabolic rate, it does not hinder weight loss in a significant way. And since exercise and autophagy both increase metabolic rate, as long as you exercise regularly, you'll be just fine. Here are a few brief articles on starvation mode and the science behind the myth:
http://www.weigh****chers.com/util/art/index_art.aspx?tabnum=1&art_id=35501
http://caloriecount.about.com/forums/weight-loss/truth-starvation-mode
http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

That said, IF is not for everyone and it is always important to consult your doctor on this sort of thing. I'm not sure how good it would be for people with insulin problems, or if it is contraindicated with certain medications. The reason I continue to do it is because it works within my lifestyle and has improved my ability to regularly increase the amount of weight I can lift. And as always, stay hydrated and take your vitamins!

 So in the beginning did you experience any trouble getting through your workouts not having eaten anything for so long?

The first week was tough. I kept thinking that I didn't feel well because I didn't have enough fuel, but it was just an adjustment to a different eating schedule. I focused on getting enough restful sleep at night and keeping hydrated during and after workouts and felt much better.

If I really, really need something I will eat an egg white, but that has only been the case once or twice. I am a grazer, so the light snacking (always weighed and measured!) throughout the rest of the day works very well for me.

 Interesting concept.  Do you have any websites saved I might be able to check out to read.

I'm all about learning.

Do you find this keeps your calories in check, even with the grazing?

Most of the IF websites are geared toward weightlifters, but don't let it scare you off:

http://www.leangains.com/
http://artofmanliness.com/2012/01/25/intermittent-fasting/
http://en.wikipedia.org/wiki/Intermittent_fasting

Since I'm not the greatest at winging it calorie-wise, I still measure and weigh all of my snacks and small meals. Journaling my food and exercise is the best strategy I have found for keeping myself in check.

 Thanks!

Busy day today. Going to spend a few days at my in-laws and finish up the cake for Sat....over 200 flowers made, only 50 or so to go!

Early this morning was an iced coffee with milk
Breakfast was Greek yogurt with strawberries
Leaving in a bit and no clue what other eats will be for the day. They tend to eat a lot of junk so ill go to the store when we get there for some yogurt and fruit for sure!