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Healthy Eating Plan – 3 weeks

Hello Friends,

If you’ve been following along, you’ll know I have just 3 weeks to finalize preparations for a 250K ultra-marathon across The Valley of the Whales in Egypt.  Fitness training aside, nutrition is an important component of being ready for the race.  I will not be reducing my caloric intake or cutting out carbohydrates because 1) I need carbohydrates for energy and 2) I am not trying to lose weight. Rather, I will be cleansing my system to flush all unwanted toxins, perhaps lose 2-3 pounds of body fat, and stock up on essential vitamins and minerals – such as iron.  Therefore, my menu will be void of alcohol, refined sugar, caffeine, and most processed foods – except yogurt, milk, and dried fruits.  Removing the caffeine will be the largest challenge.  Since I am iron deficient (common among female athletes), iron is especially important.  Thus, citrus fruits, beans, nuts, leafy greens, red meat when lean, and iron supplements will be a focus.  The other focus is getting my body as clean and hydrated as the next three weeks will allow.  The following plan still very closely resembles my day-to-day eating plan, built around the principles of ‘clean eating’ http://www.eatcleandiet.com/:

7:00 Wake-up; pre-breakfast I always drink 1 large glass of water (which has been poured the night before and sits on my bedside table so I do not forget) as soon as I am out of bed with 1 antioxidant and 1 multivitamin.  This water gets my brain and body moving.

7:15 Breakfast:

  • 1/2 cup uncooked (1 cup when it is cooked) large, rolled oats over the stove-top – not the instant kind – with 1 teaspoon ground flaxseeds, a handful of mixed unsalted almonds and walnuts, approx. 20 blueberries, and a splash of milk
  • 1/4 fresh orange
  • a handful of another fruit – grapes, 1/4 apple, pomelo, etc.
  • large glass of water with round lemon slices

10:30 Portable Snack:

  • 1/2 cup natural yogurt – low fat or regular.  Just basic white yogurt with healthy bacteria like LactobacillusBulgaricusStreptococcus Thermophilus and Lactobacillus Acidophilus.
  • Add: 1/4 fresh fruit – apple, grapes, or blueberries, 6-8 nuts, 2 tablespoons dry muesli or leftover oatmeal from breakfast
  • Tall glass of lemon water

1:30 Lunch:

  • Some kind of veggie stir-fry or lettuce wrapping (light on the oil and sauces, no sugar) with chicken, tofu, scallops, or prawns
  • Bowl of veggie/protein soup such as bean soup, egg & spinach soup, tofu and corn, etc.
  • Small bowl of brown rice
  • Small bowl of steamed choi sum
  • Large mug of hot non-caffeinated tea or hot lemon water

4:00 Snack:

  • Short, steamed milk from Starbucks with a piece of fruit or 1/2 cup of the prepared granola/yogurt/fruit option sold Pure IFC.

6:30-7:00 Dinner:

  • Stick to the plan and avoid fine-dining before the race.  Dinner changes daily but closely resembles lunch.

9:30-10:00  Snack:

  • 1/2 orange, some nuts… maybe a few gulps of milk, etc.  A small amount of food just to calm my hunger pains.
  • Other supplements: Omega-3s/Fishoil, Iron, and round 2 of anti-oxidants.

http://www.mypyramid.gov/mypyramid/index.aspx is a wonderful website to help you determine your caloric needs and create an eating plan.

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Filed under: Health, Healthy Eating, Losing Weight, Racing, Ultra Marathon, , , , , , , , , , ,

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