Meal Plan
SparkPeople helped me gain control of my eating habits and teach me how to eat. I also had no idea I was an emotional eater! Awareness and knowledge helped me kick that habit.
I use their nutritional tracker – not to make sure I don’t overeat, but actually to ensure that I don’t undereat. It also keeps track of how much of the important nutrients I’m getting in a day for optimum health and performance (i.e. calcium, fiber, protein, etc.). In addition, daily reading on this topic’s helped to deprogram my mind I can eat properly at home AND when eating out. The biggest lesson I’ve had to learn is portion-sizing (i.e. what serving size really is!), for like most Americans, I had no clue that I didn’t actually need to down all that food in the first place.
Daily workouts also helped me to deepen the relationship within myself (become BFF’s with it, if you will!), so I have an even better understanding as to how food works with my body and what – and when – to eat
certain things to feel the best I can possibly be to live and perform.
Update: May 4, 2009: When I started marathon training, my need for food increased where there are long runs. Those weeks are indicated with an “MT.”
Total Calories/Day (as recommended by SP):
1200-1550
MT: 1500-1800+
Breakfast:
1/2 c Oatmeal, 1 c Non-Fat Milk, 1 Banana, 1/2 tsp Splenda Brown Sugar
Mid-morning/Post Workout snack
1/2 Pink Lady Apple with 2 tsp Smart Balance Creamy Peanut Butter
MT: 1 Pink Lady Apple with 1.5 tbs Smart Balance Creamy Peanut Butter OR chocolate milk
Lunch:
1 Serving whole grain carbs, protein, veggies
Afternoon snack:
Protein snack or 1/2 CLIF bar
Dinner:
1 Serving whole grain carbs, protein, veggies
Dessert:
MT: One to two servings of fruit or 1 serving cereal
Workouts
Saturday/Sunday:
- Rest day OR 4-5 mi walk with DH
Monday:
morning
- Long Run/Speed Test
noon
- 75 min Yoga (sometimes)
Tuesday:
morning
- 60 min Super Sculpt Class
late afternoon
- 27 min Recumbent Trainer
- 27 min Treadclimber OR 30 min Elliptical Trainer
- 45 min Core Training Class
evening
- 75 min Strength and Flexibility Yoga
Wednesday:
morning
- Easy 4 mi Run
noon
- 75 min Yoga
Thursday:
morning
- 60 min Strength Training Class
- 30 min Strength and Flexibility Yoga
afternoon
- 27 min Recumbent Trainer
- 27 min Treadclimber OR 30 min Elliptical Trainer
evening
- 75 min Strength and Flexibility Yoga
Friday:
morning
- Speed 4 mi Run
- 27 min Recumbent Trainer
- 27 min Treadclimber OR 30 min Elliptical Trainer
noon
- 75 min Viniyoga
Future Plans
- My FIRST marathon on Sunday, October 11, 2009!!!!
- 2nd marathon in 2010
- Possibly a duathlon in 2010
