Have you guys noticed the more you workout the more you are HUNGRY.
I AM HUNGRY all the time!!!!
Check out these websites
http://www.prevention.com/cda/article/beat-post-workout-hunger/0634d08f88803110VgnVCM20000012281eac____/fitness/fitness.coaches/michele.stanten
http://www.msnbc.msn.com/id/7080440/
http://www.health2009.com/Diet-Fitness/55015-5.html
http://www.lifescript.com/channels/diet_fitness/Fitness_Tips/fuel_up_to_prevent_post-workout_hunger.asp
Monday June 30th-
Workout- Evening 3 mile run with Prash and Sunil
Breakfast - 7:30am- Herbal Tea and egg sandwich (2 slice of wheat bread, 1 boiled egg & slice of cheese)
Snack - 10:30am- Handful of almonds
Lunch - 4 square 2x2 slices of pizza(GARLIC, onion ;) sausage, vegetables)
Snack - Mini snack size pringle chips
Dinner - Veggie burger ( 2 slices of wheat bread, Veggie patty)
Tuesday, July 1st-
Workout- rest day (I think I pulled something yesterday around my ankle. So will take it easy and body to heal a bit)
Breakfast - 7:30am- Low Cal. cafe Mocha with protein and egg sandwich (2 slice of wheat bread, 1 boiled egg, slice of cheese & jam)
Snack - None
Lunch - Pasta soup and 1 Paneer Paratha
Snack -Handful of almonds
Dinner - Cheese Fries and Pad Thai
Wednesday, July 2nd-
Workout- none....swollen ankle..:( :(
Breakfast - 7:30am- Cafe Mocha
Snack - None
Lunch - Left over pad thai
Snack - None
Dinner - Chicken massamun curry with rice
Thursday, July 3rd-
Workout- none....swollen ankle..:( :(
Breakfast - 7:30am- Cafe Mocha and egg salad sandwich
Snack - (there is a potluck at work today....cakes, pasta, lots of yummy food....have to control.....)
Lunch -
Snack -
Dinner -
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11 comments:
ATC, you ran pretty fast yesterday.. with the ipod maybe you did not realize. I hope the ankle muscle heals soon. Put a cold compress [ice cubes in a bag or just directly rub on ankle] on the ankle tonight. It will help heal the inflammation faster.
And I agree completely with the 'hungry all the time'! Same here, if it helps! Hence we need to watch out what we are eating.
Running pros - any suggestions? :)
ATC! I hope your ankle heals soon.
I am no running pro, LoR, but I feel munching on fresh veggies and fruits whenever hungry might satisfy hunger and at the same time be healthy. Avoiding non processed food and sugars when hungry might be a good idea too.
BP - good suggestion. What veggies do you suggest that are good to munch on?
ATC - I did not mean 'rub on ankle with ice', more like put the ice on ankle where its inflamed or swollen or hurts. :|
Yay to a hearty breakfast! Much better than your only-herbal-tea menu. :) OK, now on hunger - the best way to approach that is to eat smaller meals more frequently. And to make them "wet" calories. E.g. fruit. Like almonds are great, but they probably don't kill your hunger completely. Aim to eat a small meal every 3 hours. WARNING - make sure you distribute your calories throughout the day instead of adding these meals to your regular eating menu.
Secondly, here's a good tip for icing ankles/body parts. ;) Take a paper/styrofoam cup and fill 3/4 with water. Then freeze. Once frozen, rip off bottom part of cup. You then have a nice large surface of ice that you can ice your body part with and the put in the freezer when done to refreeze.
Wow. Nice recommendation for the icing. Was just wondering what the best way is. Though I found some nice icepacks that BP used to keep milk cold when traveling.
I like the ice pack idea too!
LoR, I would recommend, carrots, broccoli,cauliflower, celery and cucumbers. I find that fruits like watermelon and honeydew can be very filling and are water based (like OPOC's reco).
Hey ATC, I have seen ice packs with blue gel in walgreens which you can tie anywhere. How you feeling today? Take care!
Great job on the breakfast!!
For the foods when you are hungry,try avoiding too much carbs. Some carbs are good as we need them for running- we will be burning a lot of calories during longer runs. But I think that could be within the right quantity. You posted this link in your last week's post,which has some really good food groups-
http://www.runnersworld.com/article/0,7120,s6-242-301--10200-0,00.html
You could add more fruit maybe like apple, pear. How about low- fat or plain yogurt with blueberries- blueberries and rasberries are good for after workout. 1/3 cup is a serving for a fruit for berries.
Agree with OPOC on watermelon and other fruit base which will make you feel fuller.
I like banana as a pre-workout snack.
Do you like salmon- what I do at times is marinate salmon ( you can get nice marinades like garlic lemon etc in stores),put that onto the salmon and voila- its ready in 20 minutes and have that with a salad.
Let us know how you feel! Take care and hope you had a good run today!
So weird I wrote comments yesterday and just now, its not showing!!!
Yesterdays comment(short version of it):
YAY, with you guys around who needs a nutritionist or a doc or a trainer for that matter!!!
GREAT to have you guys as my friends and advisors :D
Todays comment:
Talk about being clumsy!!!
As you know my ankle was hurting a bit. Day before yesterday, on my way back and as always in my own thoughts of workout schedule/tv series/what to wear tomorrow stepped on uneven pavement!!
Ooopss....TWING....TWIST...there goes the same ankle!!!
Again, oh I am ok lets continue walking home.
Last night when I removed my sandals, realized my ankle had retaliated and swollen!!!
Hence NO WORKOUT FOR 2 DAYS NOW!!! SUX!!
Hey ATC, take care!! make sure you take rest, Ice the ankle. Also you can get some muscular relief cream from walgreens.
Here's the RICE approach-
RICE approach
Rest--You may need to rest your ankle, either completely or partly, depending on how serious your sprain is. Use crutches for as long as it hurts you to stand on your foot.
Ice--Using ice packs, ice slush baths or ice massages can decrease the swelling, pain, bruising and muscle spasms. Keep using ice for up to 3 days after the injury.
Compression--Wrapping your ankle may be the best way to avoid swelling and bruising. You'll probably need to keep your ankle wrapped for 1 or 2 days after the injury and perhaps for up to a week or more.
Elevation--Raising your ankle to or above the level of your heart will help prevent the swelling from getting worse and will help reduce bruising. Try to keep your ankle elevated for about 2 to 3 hours a day if possible
Website- http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/010.html
If the pain persists for a couple of days, surely see a doctor.
Take care girl!
How is the ankle?!
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