Monday, August 27, 2012
Wednesday, August 8, 2012
Tuesday, August 7, 2012
I've recently been doing some thinking about the way I use sweets. I say "use" because I'm convinced that the way we think about indulgence as associated with being "naughty" or breaking "diet rules" is inherently part of a cultural discourse of about "fat" and "skinny" more than about our actual bodies.
I'm definitely part of this "we." I count calories, pay attention to nutrition facts. I feel bad when I eat ice cream or go out for a big burger. But what I've notice and what frustrates me is, as a person who is fit and doesn't need to necessarily watch my weight right now, the bombardment of health consciousness that we find in the news, magazines, and television nevertheless makes me feel bad about indulging. And I think this is having a bit of a backfire effect.
Sounds...like it's been done? I don't really care. Like the ambitious diet bloggers, I'm going to go right ahead and share.
I start by breaking the week down into weekdays and weekends--because the change in schedule, workouts, and social situations often varies drastically and it would be unwise to ignore that when making a diet plan.
As an athlete, these tend to be my practice days--which means four fairly intense practices and one less intense day. Because of this, I need to do a good job incorporating mixtures of carbs, lean protein, and fruits & veggies...sound familiar? That's what I'm good at--knowing what I need. What I'm bad at? Knowing how much to eat and not forbidding myself indulgences that ultimately catch up with me.
Plan: eat an average of 1800 calories a day--more on hard training days and less on others. Plan ahead of time so that calories are spread between three core meals: breakfast (350-400 cals), lunch (450-550 cals), dinner (500-550 cals). That leaves approximately 300 flexible calories for throughout the day.
Indulge: for every week, identify one indulgent food and one indulgent activity to be used whenever I want during that time frame! That way, if I'm feeling like all I want is to scratch that "being bad" itch, I can start to identify if it's something that comes from a food craving or from just a desire for that bit of excitement.
These tend to be my competition days, when nutritional consciousness is most important! The night before competition, I like to eat a larger dinner (600-650 cals) with plenty of protein and avoid snacking until it's time for a pre-game breakfast (350-400 cals). An hr before game time, I'll have a pre-game snack (100-150 cals). Post-game, refueling is important, so complex carbs and protein are go-tos (500-600 cals). Then, a late dinner (500 cals) will keep me going until the next day.
Problem areas: the post-game meal is generally a family & friend fueled affair filled with snack platters, sandwiches, past, and dessert--which kicks in the "little bit of everything" habit that turns into "a lot of everything." To avoid this, I'm going to limit myself to two shifts at the dessert table and increase my fluid intake during tailgates. Plate number one is dedicated solely to nutrition--hit all the bases with the healthiest options available. With this plate, I'll also try to drink a full 16 oz of water. A second (smaller) plate gets dedicated to treats or second helpings. The caveat to this plate--if there's only huge helpings of something, only take half or ask someone to share it!
One of my biggest problems arrives on Sun, when our dining halls serve up an elaborate sundae bar. In the past, I've been known to succumb to seconds...and thirds. I'm hoping that the promise of a mid-week indulgence will help alleviate this. The goal I'm setting is to have no more than one sundae on non-tailgate days and (try) to avoid the dining hall on tailgate days, instead making plans for a late dinner by packing a meal or stealing something from the sandwich platter earlier in the day.
Weekends come with parties, which come with drinking, which come with drunk junk (eating foods you'd never eat sober). I'm going into my senior year of college, so I'm not going to set unrealistic goals for my alcohol intake. But, when it comes to drunk junk, here's my strategy to learn cold--
1. At a late night breakfast place order an egg white omelet or scramble. Low cal, high protein--might actually help get rid of that hangover.
2. At a CVS find a nonfat yogurt and fresh fruit salad or some sugar-free jellos. If it's savory that's on call, go for pretzel thins or popcorn. Low cals and nutrient packed options!
3. At a chinese place, order a side of steamed veggies or a soup dish that comes with lots of veggies and cellophane or rice noodles.
4. At a burrito place, get their vegetarian option in a bowl (no tortillas!) With no rice and extra veggies...or, if it's social eating, order nachos with someone drunker than you and let them eat most of it.
And that's it! stay tuned for a verdict of whether or not this actually gets anywhere!
Sunday, August 5, 2012
It's an interesting phenomenon when your parents suddenly realize that youve exceeded their tolerance level. Whether it's family vacation, a wedding, or even just an unevenly shared six pack...there's always a time of recognition that your child has either matched or exceeded your a) drunken-ness or b) tolerance (in which case, this realization comes when you drop out of the game and your offspring is still going strong). For me, this was tonight. After fixing a (classy) batch of Sutter Home sangria with a lovely grocery-quality Moscato (hand picked my mama) and produce-stand peaches and strawberries, we had ourselves a nice post-dinner pitcher to do work on. My mom, a self-proclaimed "teetotaler," and my dad, who suffers from sever Asian glow, each had a glass...leaving me to do the rest. Currently, I am nursing the final solo cup of my well-marinated sangria to the sweet chorus of mosquitos and the lady watering the hotel's flower beds while my parents are sleeping inside. I guess we'll call it a coming of age.