The Accidental Vegetarian

Here is an excerpt from my upcoming best seller (Jason, I'll sign a copy for you if you want)...

Chapter 4 ... Frigid Betrayal
"His wobbly legs weakly trembled across the kitchen floor as his weary arms reached out for the long stainless steel refrigerator handle.  He knew all too well what he would, or moreover, what would not be awaiting his exploration inside, but he had to try - for hope was all he had left. 

Ah, the fridge.  This used to be an oasis of late-night delight.  A veritable plethora of delicious processed meats and left over savory turkey slices.  "We had some good times old friend!", he reminisced to himself.  But those days were gone.  For even this 34 degree steel pantry had become a willing accomplice in his wife's dastardly plot.

As he cracked the seal on the 72 inch door, a false glimmer of hope danced in the back of his protein depleted and delirious mind in a feeble attempt to convince himself that this time it would be different.  "Maybe a forgotten slice of ham!", "What about an old hotdog or a cold slice of meat-lovers pizza?", "Surely some bacon bits!"  But as the hinged magnet billboard creaked open, it was just as he feared ... green everywhere!  There was literally a garden growing on every shelf.  He sighed and stumbled back to the couch desperately craving even the saltiest sliver of beef jerky to satisfy his carnivorous desires ... but not today friend - not never in this house." 

EDITOR'S NOTE: Everyday innocent spouses everywhere are unwillingly victimized by their loved one's attempt to become healthier while consuming endless amounts of leafy products.  In the blink of an eye, beloved beefy steaks and precious pork selections are banished from their home.  Won't you help before it's too late!

Michael is REALLY enjoying HER time as a vegetarian.  Send meat please.

Speaking of Michael, we had a great time this weekend at the Westport St. Patty's Day Race in KC, MO (although I'm certain I was completely energy depleted).  We ran the race together, and even though she is going through quite a bit of back pain right now, she powered through it and did a great job!  She had a great wrap-up of the race here on her blog Slowly Tri-ing!  Check out her great costume!

Michael & Jack B. Weatherly

After the 4 mile race, I ran another 7 miles with my daughter Madison.  We had a great time and this "kid" (she's 20) ran her last mile at 9:30, and her last quarter mile at a 7:30 pace!  Awesome!  We are running the Oklahoma City Half-Marathon in May and she will totally rock it!

Have a great Monday ... I'm off to hunt and consume some animal flesh!!!  (Of course I'm kidding about all this ... sorta!  No offense intended to all of my wonderful vegan friends!)
... be great today!

Nutrition Help ... Please?

I need a little help/advice from all you "nutrition guru wanna-be's" out there.  Here is my first "What I Ate" Wednesday post.  It's a look at exactly what I ate from a day earlier this week.  It's not exciting, but it's honest.  Some days are pretty solid ... other days suck!  Feel free to be critical.  (Yes, I know I eat way too many Protein/Energy bars ... my wife reminds me daily) It's just meant to give you an idea of what is (and isn't) fueling me as a runner.  I would love to read exactly what fuels you ...

 Pre-Run 4:15am
   Banana
   Jif Natural Peanut Butter Spoon ... 1/2 tbsp
  
Post-Run 7:30am
   Power Bar C2 Performance
   Banana
   4 Egg Whites
   Fresh Blueberries ... 1/2 cup

Clif All Natural Builder Bar
One of my fav's

Morning Snack 9:00am
   Clif 20 Gram Builders Protein Bar

Lunch 11:00am
   Subway 12" Turkey on Wheat,
       ... tomato, cucumber, lettuce, grn pepper, vinegar
   Apple
   Almonds ... aprx 2 handfuls

Afternoon Snack 2:00pm
   Clif 20 Gram Builders Protein Bar

Dinner 5:00pm
   Brown Steamed Rice ... 1 cup
   Skinless Chicken Breast ... 1/2 lb
   Broccoli ... 1 cup
   Voskos Greek Blueberry Yogurt
   
Evening Snack 6:30pm
   Blue Diamond Almond Thins ... Aprx 16 crackers
   Jif Natural Peanut Butter Spoon ... 1/2 tbsp
   DiGiorno 200 Cal Mini Pizza ... 2 Slices

Nutrition Value...3250 Calories, Carbs 430g, Protein 210g, Fiber 40g, Fat 90g
Height ... 6'2", Weight ... 180lbs

A couple of things - most days I burn between 1100-1400 Cal during my morning run, and several more during my afternoon workout.  Depending on the intensity of the run, I sometimes get a little light headed mid-morning.  Once I eat a snack I'm usually fine.

Almonds - Great runner food

My problem is this ... I think I probably need closer to 4000 calories to support aprx 75 miles per week.  But I just can't seem to get to 4000 cal with healthy food only.  Most healthy food seems to take up more volume in my stomach, but not provide high calories.  That's great if you're looking to lose weight. The theory is that these healthy foods make you feel "fuller" without the excess baggage of unused calories.

As a runner though, I think exactly the opposite.  I'm constantly looking for high calorie foods that take up little volume in my belly, so I can pile them on.  Unfortunately, most of those types of foods are high in empty carbs and processed sugar - which is really tough for your body to get rid of.  I would welcome recommendations for high calorie healthy foods.

Sorry this was a little boring, but I would appreciate your thoughts, and ...
...be great today!

Turtles ... You Are What You Eat

            Course:  Lees Summit Loop
                Miles:  20            
                Time:  2:50:22
         Mile/Split:  8:31/mile
         Workout:   Long Run
               Temp:  39 Degrees, Wind 5SE
          Calories:  2344
  Total Ascent:  1759 ft
            Avg HR:  158 bpm
Miles this week:  64

Like a lot of 40-something guys who have been blessed and do okay in life - I sometimes can get a little carried away with myself.  I forget that everything is not easy.  And today I forgot one of the main training principles I try to follow ... RESPECT THE LONG RUN!!!

Pictured here is the main portion of my pre-long run meal last night.  Yup ... that's an empty box of Turtles.  I didn't eat them all mind you - I think my wife had two.  And surprise, surprise - I didn't have adequate energy for my long run today.

I learned a long time ago to treat my weekend long run like a race.  I SHOULD focus on the course.  I SHOULD realize that 20 miles is not easy - for anyone.  And I SHOULD eat well the couple of days before.

But this morning, after consuming very few carbs yesterday combined with about a pound of chocolate, and then leisurely heading out on an "easy" 20 miler - I was quickly brought back to earth.  The run went really poorly & slowly.  My gut didn't hurt - but it felt like it was empty.  My legs felt like they weighed a ton.  And after eating a bunch of turtles ... I ran like one! The irony is, I moved my long run to Friday because we will probably be up late tonight eating and drinking a bunch of crap.  Guess I moved my little celebration up a day too!

Actually I ran the first 15 pretty much according to my pace plan, but I just never felt comfortable.  At 16 I hit that energy wall and had to alternate running and walking the rest of the way.  Oops!  Oh well, at least I got all 20 in ... sort of.  And it just further reinforces that I can't, as my high school football coach would say, "Throw my jock out there and expect the course to lay down for me!"   RESPECT THE LONG RUN!!!

Be Great Today ... (I wasn't!)

Daily Nutrition Plans

Examples of Daily Nutrition

Pre-Run
   Yoplait Blueberry Greek Yogurt
Post-Run
   Vitamin Water
   1 Packet Plain Oatmeal
   Banana
   4 Egg Whites
Morning Snack
   Clif 20 Gram Builders Protein Bar
Lunch
   Subway 6" Turkey & Ham on Wheat
   Apple
Afternoon Snack
   Whole Avocado
Dinner
   1 Bag Birdseye Steamed Rice
   1/4 lb Chicken Breast
   1/2 cup Broccoli
   98% Fat Free Cream of Chicken Soup
Evening Snack
   Popcorn

Aprox 2400 Calories, Carbs-300g, Protein-130g, Fiber-32g, Fat-50g
Pre-Run
   1 Packet Plain Oatmeal
Post-Run
   V-8 Juice
   Blueberries
   2 tbsp All-Natural Peanut Butter
   Whole Wheat Bagel w/Honey
   Yoplait Blueberry Greek Yogurt
Morning Snack
   Almonds
   Clif 20 Gram Builders Protein Bar
Lunch
   Garden Salad
   1/4 lb Chicken Breast
Afternoon Snack
   Clif 20 Gram Builders Protein Bar
Dinner
   Salmon
   Whole Wheat Pasta
   Green Beans or Broccoli
   2 Slices Multi-Grain Bread
Evening Snack
   Blue Diamond Almond Nut-Thins

Aprox 2200 Calories, Carbs-270g, Protein-175g, Fiber-29g, Fat-60g



Nutritional Value Chart

Food                                                                Nutritional Values			Calories	Carbs	Protein	Sugar	Fiber	Fat
Fruits & Veggies
Apple			90.0	23.0	0.5	0.0	4.0	0.0
Avacado			275.0	2.0	2.0	0.0	4.0	27.0
Baby Carrots (1 package)			35.0	8.0	1.0	0.0	0.0	0.0
Banana			120.0	28.0	1.0	0.0	3.0	1.0
Black Beans (large can)			385.0	66.5	24.5		24.5	3.5
Black Eyed Peas (1/2 cup)			130.0	21.0	10.0		5.0	0.5
Broccoli (1 cup)			30.0	4.0	2.0	0.0	2.0	0.0
Brussel Sprouts (6 sprouts)			45.0	8.0	3.0	0.0	3.0	0.0
Cantaloupe (1 cup)			54.0	12.0	1.0	0.0	1.0	0.0
Grapes (1 cup)			100.0	27.0	1.0	0.0	2.0	0.0
Green Beans (1 cup)			30.0	5.0	1.0	0.0	2.0	0.0
Lima Beans (small can)			135.0	24.0	9.0		6.0	0.0
Orange			50.0	12.0	1.0	0.0	2.0	0.0
Orange Juice (8 oz)			120.0	28.0	1.0		0.0	0.0
Peas (1 cup)			70.0	12.0	5.0	0.0	4.0	0.0
Pickle			35.0	9.0	0.0	4.0	0.0	0.0
Red Pepper ( whole pepper)			43.0	10.0	2.0	0.0	3.5	0.5
Salad			130.0	20.0	2.0	7.0	2.0	1.0
Spaghetti Sauce			100.0	12.0	2.0	9.0	3.0	3.0
Strawberry (8 berries)			45.0	11.0	1.0	0.0	3.0	0.0
Sweet Potato			103.0	24.0	2.0	0.0	4.0	0.0
Tomato			25.0	5.0	1.0	0.0	1.0	0.0
Cereals
Cheerios			100.0	15.0	2.0	1.0	2.0	1.5
Cheerios Multi Grain			110.0	24.0	2.0	6.0	3.0	1.0
Cream of Wheat			100.0	23.0	4.0	0.0	4.0	0.5
Frosted Mini Wheats			240.0	48.0	6.0	12.0	5.0	1.0
GoLean Crunch			190.0	37.0	9.0	13.0	8.0	3.0
Grape Nuts			200.0	48.0	6.0	4.0	7.0	1.0
Grape Nut Flakes (3/4 cup serving)			110.0	24.0	3.0	5.0	3.0	1.0
Honey Multigrain Flakes			120.0	26.0	3.0	7.0	3.0	0.5
Oatmeal - Plain			100.0	19.0	4.0	0.0	3.0	1.5
Oatmeal - Low Sugar Maple Brown Sugar (1 packet)			120.0	24.0	4.0	4.0	3.0	2.0
Raisin Bran (3/4 cup serving)			140.0	33.0	3.0	19.0	5.0	1.0
Special K Protein Plus (1 bowl - 1 cup serving)			130.0	19.0	14.0	2.0	6.5	4.0
Wheat Squares (Organic)			200.0	46.0	6.0	10.0	6.0	1.0
Various
Almonds (Sea Salt - Serving Size - 24 Nuts)			170.0	5.0	6.0	0.0	3.0	15.0
Almond Nut-Thin Snack Crackers (16 chips)			130.0	23.0	3.0	0.0	1.0	3.0
Bagel (Plain)			210.0	45.0	8.0	0.0	0.0	1.0
Birdseye Steamfresh Brown Rice (1 bag-2 servings)			300.0	62.0	8.0	0.0	4.0	2.0
Chicken Broth (Swanson Low Sodium - 1 can)			30.0	2.0	6.0		0.0	0.0
Crackers (HyVee Wheat - 5 Crackers)			60.0	11.0	1.0		1.0	1.5
Corn Starch (1 Tablespoon)			30.0	7.0	0.0		0.0	0.0
Egg			70.0	1.0	6.0	0.0	0.0	4.5
Egg White (4)			64.0	0.0	16.0	0.0	0.0	0.0
Granola Bars (1 pack - 2 bars)			200.0	29.0	4.0		2.0	7.0
Honey  (1 tbspn)			60.0	17.0	0.0	16.0	0.0	0.0
KC Masterpiece Baked Lays Chips (1 small bag)			140.0	25.0	2.0		0.0	3.0
Murray Shortbread Bites (cookies -1 package)			90.0	16.0	1.0		3.0	3.5
Otts Fat Free Dressing			30.0	8.0	0.0	7.0	0.0	0.0
Pancakes (Fiber One Complete - 1/2 cup mix)			180.0	36.0	6.0		5.0	3.5
Papa Johns The Meats Thin Crust - 8 Slice Large			####	###	136.0	40.0	10.0	145.0
Pasta (1 cup)			250.0	50.0	10.0	3.0	3.0	2.0
Pasta - Whole Wheat Pasta (3/4 cup dry)			180.0	41.0	7.0	0.0	6.0	1.0
Peanut Butter Spoon (Jiff Low Fat Crunchy - 1 Tbsp)			95.0	8.0	4.0	2.0	1.0	6.0
Pita Chips (Multigrain-9 Chips)			140.0	19.0	3.0	0.0	2.0	5.0
Popcorn (94% Fat Free - 1 Bag-5cups)			125.0	25.0	1.0	0.0	0.0	1.0
Potato Soy Crisps (Salt & Pepper) Gensoy (17 Chips)			120.0	16.0	6.0		2.0	3.0
Pudding (1 box)			280.0	24.0	0.0		0.0	0.0
Rice Cake Minis - Caramel (8 minis)			60.0	13.0	1.0	4.0	0.0	0.0
Rice Cake Minis - Honey Nut (8 minis)			50.0	11.0	1.0	4.0	0.0	0.0
Rice Cake Minis - Apple Cinnamon (8 minis)			60.0	15.0	1.0	4.0	0.0	0.0
Tortillas (Medium - 1 Tortilla)			130.0	26.0	4.0	0.0	3.0	1.5
Tortillaz			130.0	21.0	2.0	1.0	1.0	4.0
V8 Low Sodium (8 oz)			50.0	10.0	2.0		2.0	0.0
Waffles (Vans Low Fat Whole Grain - 2 Waffles)			140.0	26.0	4.0		3.0	2.0
Wheat Bread (dark wheat no butter about 2 slices)			90.0	32.0	8.0	2.0	0.0	1.0
Wheat Thin Fiber Selects (1 serving - 13 crackers)			120.0	22.0	2.0		5.0	4.5
Whole Grain Rice(1/2 Cup Uncooked-makes about 2 cups)			340.0	70.0	8.0	0.0	4.0	3.0
Protein Bars
Cliff Bar Crunchy Peanut Butter			250.0	42.0	11.0		5.0	6.0
Cliff Builders Protein			270.0	30.0	20.0		4.0	8.0
EAS Myoplex Lite (Peanut Carmel Crisp)			190.0	25.0	15.0		7.0	6.0
Marathon Power Bar (Honey Toasted Almond)			150.0	21.0	10.0		7.0	4.0
Marathon Energy Bar (Snickers-Chewy Peanut Butter)			210.0	25.0	14.0		4.0	8.0
Marathon Power Bar 23G (Peanut Butter & Chocolate)			300.0	39.0	23.0	19.0	1.0	6.0
Marathon Power Bar Performance C2 (Peanut Butter)			240.0	44.0	9.0		1.0	4.0
Quaker Chewy Granola Bar (Peanut Butter & Choc Chip)			100.0	17.0	2.0		3.0	3.0
Pure Protein Bar (Chocolate Peanut Butter)			300.0	26.0	31.0		2.0	10.0
Zone Perfect (Peanut Butter & Chocolate)			210.0	24.0	14.0	15.0	3.0	7.0
Meats
Beef - Ground 93% Lean (1/4 lb)			148.0	0.0	22.5	0.0	0.0	6.0
Beef Jerky - Jack Links Teriyaki (1oz Serving)			80.0	5.0	14.0	0.0	0.0	1.0
Black Bean Burger (1 patty)			120.0	13.0	11.0	0.0	4.0	4.0
Canadian Bacon (1 package)			180.0	3.0	27.0	0.0	0.0	4.5
Cheeseburger - Back Yard Burger 1/3lb			520.0	38.0	30.0	0.0	0.0	34.0
Chicken - Boca Meatless Patty (1 patty)			160.0	15.0	11.0	0.0	2.0	6.0
Chicken - Grilled Breast Fajitas with Rib meat			100.0	2.0	21.0	0.0	0.0	2.5
Chicken - Grilled Plain Breast (8 oz )			220.0	0.0	48.0	0.0	0.0	3.0
Chicken - Roasted Deli Meat (Hillshire Farms 1 Thick Slice)			25.0	1.0	5.0	0.0	0.0	0.0
Fish Patties - Grilled in Lemon  (2 patties)			200.0	2.0	34.0	0.0	0.0	6.0
Hotdog			460.0	56.0	17.0	0.0	0.0	18.0
Mahi Mahi (1 square - 4oz)			96.0	0.0	24.0	0.0	0.0	1.0
Roast Beef Lunchmeat (6 slices - aprx 4oz)			300.0	9.6	48.0	0.0	1.0	6.6
Salmon (2 Grilled Patties)			200.0	2.0	30.0	1.0	0.0	6.0
Subway 6" Chicken Brst - wht, ltc, tmto, cuc, gp, bp, sp, ving			310.0	48.0	24.0	2.0	5.0	5.0
Subway 6" Turkey - wht, ltc, tmto, cuc, gp, bp, sp, ving			280.0	46.0	18.0	2.0	5.0	4.5
Subway 6" Turkey/Ham - wht, ltc, tmto, cuc, gp, bp, sp, ving			290.0	47.0	20.0	2.0	5.0	5.0
Tuna - Starkist Chunk Light Pouch			80.0	1.0	18.0	0.0	0.0	0.5
Turkey - Ground 93% Lean (1/4 lb)			130.0	0.0	26.0	0.0	0.0	1.0
Turkey - Smoked Deli Meat (Hillshire Farms 1 Thick Slice)			25.0	1.0	6.0	0.0	0.0	0.0
Turkey - Smoked Deli Meat (Sara Lee - 4 Slices)			50.0	1.0	10.0	0.0	0.0	0.5
Veggi Meatless Burger (1 patty)			100.0	4.0	14.0	0.0	4.5	4.5
Dairy
Cottage Cheese-2% Large Curd (1/2 cup)			90.0	4.0	14.0		0.0	2.5
Cottage Cheese-4% Large Curd (1/2 cup)			117.0	3.0	14.0		0.0	5.0
Cottage Cheese-Fat Free (1/2 cup)			90.0	7.0	14.0		0.0	0.0
Kraft Mozzerella String Cheese (2%)			80.0	1.0	7.0		0.0	6.0
Yogurt (1 carton Oikos Greek Style)			80.0	6.0	15.0	6.0	0.0	0.0
Yogurt (Dannon Greek 2X Protein)			150.0	18.0	13.0	17.0	0.0	0.0
Yogurt (Dannon Non-Fat Plain All Natural 6oz)			80.0	12.0	9.0	12.0	0.0	0.0
Yogurt (Plain Organic 6oz)			50.0	3.0	2.0	2.0	0.0	3.0
Yogurt (1 carton Fat/Sugar Free)			100.0	19.0	5.0	17.0	0.0	0.0
Yogurt (Voskos Greek Blueberry)			120.0	16.0	13.0	14.0	0.0	0.0
Meals & Combinations
Baked Chicken w/stuffing/mshd potatos (Lean Cuisine)			240.0	34.0	15.0		3.0	4.5
Chicken Carbonara (Weight Watchers Bistro Selections)			250.0	32.0	20.0		2.0	4.5
Chili - 7%Beef & Turkey (1/4 of meat - 1 cup serving size)			130.0	11.0	44.0		2.5	5.0
Grilled Chicken Primavera (Lean Cuisine)			220.0	24.0	18.0		5.0	5.0
Smoothie (w/above ingredients)			340.0	74.0	9.5		5.0	1.3
Spaghetti w/Meat Sauce (1/4 beef & 2 serve of sauce/pasta)			428.0	53.0	31.5		9.0	10.0