Before even addressing specific foods, here's a few general guidelines I'll follow in my new dietary routine for "spring cleaning":
As much as possible,
Eliminate non fresh foods, like canned foods, leftovers, frozen foods and processed foods,
Eliminate junk food including heavy desserts, fried foods, candy, refined sugars, processed foods, carbonated drinks, caffeine and alcohol,
Eliminate dairy,
Avoid raw foods in favor of cooked foods to aid in digestion,
Avoid cold foods and drinks and drink lots of warm water throughout the day.
As important as what I eat is when I eat it. I will stick to three meals each day with the main meal mid day when digestion is most active. The main meal will not be larger than I can fit in my two hands. After the main meal a short 'lay down' on my left side to aid digestion, then a short brisk walk. Mid morning and mid afternoon snacks to hold me over between meals. Evening meal will never be less than 2 hours before sleep.
My Basic Metabolic Requirement is approximately 2000 calories per day. Assuming 30% of calories are from protein I should take in no less than 150 g of protein a day on a day with no workouts. I will try to maintain that 30% number but if necessary will take in additional calories in the form of carbohydrates rather than fat.
I would like to lose about 15 pounds in the next 60 days, so I will need to wacth the calories closely.
Next - Focus on Food II, the shopping list
Thursday, May 14, 2009
Moving Toward Balance
Last summer after Ironman week in Lake Placid, the holisticguru, Christine Lynch shared with me some information on Ayurveda, the ancient Indian science of life. Specifically she lent me a book, "Body, Mind, and Sport: The Mind-Body Guide to Lifelong Health, Fitness, and Your Personal Best" by Dr. John Douillard. He is perhaps best known for his book "The Three Season Diet", which is based on the basic Ayurvedic concept that we should eat seasonally and according to our body types.
In short, Ayurveda is based on an understanding of various complimentary cycles and synergistic properties of everything in nature. Everything from body types, to seasons of the year, to times of the day, and foods and activities best suited for each, is described by ayurvedic knowldge. Everything is complimentary or cyclical. There is no 'good' or 'bad' body type, or season, or food. These things just are, described by ayurveda without judgement. However, there may be optimal relatinships between the various parts, and putting the right things together for the right purpose at the right time can help to maximize effectiveness, performance, health and joy.
Anyway this whole topic is huge. As with many areas of knowldge, very often the lessons to be learned are too big to take in one bite. You need to absorb what you can, apply as much as you can, and probably revisit the orginal lesson and start again. Small steps. I've been applying some of what I've learned, establishing my body type or 'dosha' (Pitta), altering some of the foods I eat to compliment my type, changing the timing of my main daily meal, waking and going to bed earlier and trying to do my main excercise early in the day. None of this happened at once and none of it is complete. I am moving toward balance.
I am not in balance. I am moving toward balance.
I have been wanting to post somethign on all this for a while. It's come to the fore now thanks to the Master Cleanse post at the Live and Eat Better blog. I think for me, the idea of a master cleanse doesnt work. What I mean is, ayurveda says your body is natuarly cleansed in the spring, if you do what nature intended. That is, a low fat high fiber diet consisting primarily of fresh greens, plenty of fluids, and lifestyle changes that mirror what happen in nature in spring:with the melting of snows and thawing of ground, the fluids in the body also start flowing more freely, performing an internal cleansing routine to accelarate the flushing of toxins accumlated through the winter.
Also, through the proper selection of foods and their preparation one should promote healthy digestion to reduce "ama", or residual toxins and underdigested food remaining in the body.
Finally, through the skillfull application of lifestyle changes one should promote the rejuvination of internal bodily systems with activities like yogic breathing (for the endocrine system and to remediate stress) and stretching and massage to help restore sore and tight muscial and fascia.
The real key to this 'cleanse', though, will be to continue the positive steps into summer and through to winter. While available foods and normal activity levels vary with the seasons, the importance of watchign the body and staying in harmony with the natural world in what one eats and does shoudl remain.
Tommorow- the food.
In short, Ayurveda is based on an understanding of various complimentary cycles and synergistic properties of everything in nature. Everything from body types, to seasons of the year, to times of the day, and foods and activities best suited for each, is described by ayurvedic knowldge. Everything is complimentary or cyclical. There is no 'good' or 'bad' body type, or season, or food. These things just are, described by ayurveda without judgement. However, there may be optimal relatinships between the various parts, and putting the right things together for the right purpose at the right time can help to maximize effectiveness, performance, health and joy.
Anyway this whole topic is huge. As with many areas of knowldge, very often the lessons to be learned are too big to take in one bite. You need to absorb what you can, apply as much as you can, and probably revisit the orginal lesson and start again. Small steps. I've been applying some of what I've learned, establishing my body type or 'dosha' (Pitta), altering some of the foods I eat to compliment my type, changing the timing of my main daily meal, waking and going to bed earlier and trying to do my main excercise early in the day. None of this happened at once and none of it is complete. I am moving toward balance.
I am not in balance. I am moving toward balance.
I have been wanting to post somethign on all this for a while. It's come to the fore now thanks to the Master Cleanse post at the Live and Eat Better blog. I think for me, the idea of a master cleanse doesnt work. What I mean is, ayurveda says your body is natuarly cleansed in the spring, if you do what nature intended. That is, a low fat high fiber diet consisting primarily of fresh greens, plenty of fluids, and lifestyle changes that mirror what happen in nature in spring:with the melting of snows and thawing of ground, the fluids in the body also start flowing more freely, performing an internal cleansing routine to accelarate the flushing of toxins accumlated through the winter.
Also, through the proper selection of foods and their preparation one should promote healthy digestion to reduce "ama", or residual toxins and underdigested food remaining in the body.
Finally, through the skillfull application of lifestyle changes one should promote the rejuvination of internal bodily systems with activities like yogic breathing (for the endocrine system and to remediate stress) and stretching and massage to help restore sore and tight muscial and fascia.
The real key to this 'cleanse', though, will be to continue the positive steps into summer and through to winter. While available foods and normal activity levels vary with the seasons, the importance of watchign the body and staying in harmony with the natural world in what one eats and does shoudl remain.
Tommorow- the food.
Saturday, May 9, 2009
Decompression
Me and my bike, Apple Crisp, had some alone time this weekend.
We rode from East Quogue east to Sag Harbor. The bad economy hasn't completely stopped development in the hamptons. This holistic thing is really catching on.
On the way back I stopped at Duckwalk Vineyard.
People try many different methods to end suffering.
I found these Golden Beets at the organic grocery store. I thought they were a myth!
Finished 50 miles on the bike, took a shoer 2 mile run in the new hood, then whipped up dinner. Oats and red quinoa with golden beets and beet greens, lacinato kale green onions and an egg.
Although my back is still killign me, I feel strong. A good day.
Sunday, April 12, 2009
A bunny!
About 50 windy miles from Somers, NY to Ridgefield, CT and back.Thanks, my friends , for the fellowship. What a great day! Let's do it again soon.
Thursday, April 9, 2009
Pushup Throwdown (#100friday)
Starting tomorrow we'll be doing push ups. 100 of them. Or trying to. And posting our progress and results in twitter with the hash tag #100friday.
Javier Gomez, triathlete coach, world famous triathlete and founder of Operation Ironman instigated this. We used to all so this on Wednesdays, last summer, but it fell off over the winter. Coach Javier is a bad ass.
SpeedySasquatch will most likely be doing #300friday. I think he says anything over 100 is called a Spartan. Whatever, i gave up trying to keep up with him.
Gusano82, who I know from triscoop, is joining in.
You can play too. Just log onto twitter and post when you're done, with the hash tag #100friday.
Oh, its not just dudes. There's a couple of womans who will probably give it a go, including SKDickey and holisticguru.
So the goal is 100 push ups durin the day friday. If you cannot do 100, do your max and work from there. Personally I will shoot to have my 100 done before 7AM . Great way to start the day. Post a comment here and join in.
Sunday, March 15, 2009
Savory Oatmeal with Kale and Mushrooms
Whoa! This was actually good. Sometimes I surprise myself. Credit to Genevieve Laloue over at her blog Health Food Makes Me Sick for inspiring me with her post earlier this year.
Ingredients
1/2 cup quick oats
1 1/2 boiling water
2 tbl dried porcini mushroom
1 cup chopped lacinato kale
1/4 cup chopped scallions
1/2 tsp kosher salt
1 tbl tamari
1/2 tbl sesame oil
1/2 tbl hot sauce
1 soft boiled (4 minute) egg
Reconstitute the dried mushroom in the boiling water, allowing to soak 30 minutes. Remove the mushrooms from the water and chop them, then add the water with the mushrooms, salt, tamari, hot sauce and sesame oil to a small pot with the instant oats. Bring to a boil, then reduce heat and simmer, steering all the while until oats are nearly done, about 5 minutes. Stir in the chopped kale and half the scalions and stir, cooking another minute or so. The oatmeal should be somewhat watery, like a thick soup. Pour into a bowl, break the egg onto the top and garnish with remaining scallions.
The crunchiness of the kale and scallions go well with the creamy soft oats and mushrooms. The rich, salty and earthy flavors from the tamari and porcini play nicely with the dash of hot sauce. And who doesnt love a 4 minute egg! Even so, I am wondering how i might incorporate some tofu cubes instead of th egg, maintaing the protein and makign this vegan. It's all ready gluten free (check the label on your tamari to be sure).
otro ves
I did this one again tonight, but instead of the quick oats I used 1/3 cup red quinoa and 1/3 cup steel cut oats. It needed a little more water and about 30 more minutes of cooking. Egg cooked for 3 minutes. Home run!
Ingredients
1/2 cup quick oats
1 1/2 boiling water
2 tbl dried porcini mushroom
1 cup chopped lacinato kale
1/4 cup chopped scallions
1/2 tsp kosher salt
1 tbl tamari
1/2 tbl sesame oil
1/2 tbl hot sauce
1 soft boiled (4 minute) egg
Reconstitute the dried mushroom in the boiling water, allowing to soak 30 minutes. Remove the mushrooms from the water and chop them, then add the water with the mushrooms, salt, tamari, hot sauce and sesame oil to a small pot with the instant oats. Bring to a boil, then reduce heat and simmer, steering all the while until oats are nearly done, about 5 minutes. Stir in the chopped kale and half the scalions and stir, cooking another minute or so. The oatmeal should be somewhat watery, like a thick soup. Pour into a bowl, break the egg onto the top and garnish with remaining scallions.
The crunchiness of the kale and scallions go well with the creamy soft oats and mushrooms. The rich, salty and earthy flavors from the tamari and porcini play nicely with the dash of hot sauce. And who doesnt love a 4 minute egg! Even so, I am wondering how i might incorporate some tofu cubes instead of th egg, maintaing the protein and makign this vegan. It's all ready gluten free (check the label on your tamari to be sure).
otro ves
I did this one again tonight, but instead of the quick oats I used 1/3 cup red quinoa and 1/3 cup steel cut oats. It needed a little more water and about 30 more minutes of cooking. Egg cooked for 3 minutes. Home run!
Sunday, March 1, 2009
Teach a man to fish...
On Sunday, July 26th, 2009, I will complete Ironman USA in Lake Placid, NY. (Ironman is a multisport endurance event consisting of a 2.4 mile swim, 112 mile bike and 26.2 mile run). As a member of RaceWithPurpose.Org, I am combining my passion for community service with athletic performance and working toward something bigger than myself.
My goal this year is to raise funds to serve kids who struggle because of poverty and disadvantaged educational systems. In particular, I will support efforts in Youth Financial Literacy Education through World of Money, a 501(c)3 charitable organization.
(http://www.active.com/donate/racewithpurpose08/TNewman6)
I truly believe that by teaching kids to approach their finances responsibly we can have a lifelong positive impact on them, their families and communities.
WorldOfMoney.Org is committed to prepare under served youth for real world financial responsibility. The Money Track curriculum includes: wealth consciousness, disciplined savings, stock market investment, bank accounts, real estate investing, mutual funds, credit and mortgages, house-hunting and business etiquette. The Summer Financial Literacy Training Institute was launched in 2006 with its mission to give young people empowering tools to survive life’s economic roller-coasters.
The training will serve 75 young people, ages 11-17, over three weeks at The Beacon School in Manhattan. Each youth will receive a Certificate of Completion, book bag and school supplies at the graduation ceremony in August of 2009.
The Money Track curriculum focuses on financial literacy and financial responsibility.
Workshops
Ø Budgeting/Money Management
Ø Investing
Ø Real Estate
Ø Stock & Bonds
Ø Disciplined Saving
Ø Developing Credit
Ø Wealth Creation
Ø Taxes
Ø Responsible Consumption
Ø Poverty Mindset vs. Prosperity
Ø Mindset
Ø Understanding the Stock Market
Ø Banking Experience
Activities
Ø Meeting prominent financial experts
Ø New York Stock Exchange Visit (where possible)
Ø Bank Visit
I am raising money to support World of Money (http://www.worldofmoney.org) , an organization providing education in financial literacy to under served youth in our area. I truly believe that by teaching kids to approach their finances responsibly we can have a lifelong positive impact on them, their families and communities. And having made a commitment to this meaningful cause will help me to stay focused through long months of training and the many hours of actual execution during the event.
I'm asking you to help by making a contribution! Please use this link (http://www.active.com/donate/racewithpurpose08/TNewman6) to donate online quickly & securely. You will receive email confirmation of your donation and I will be notified as soon as you make your donation. I thank you in advance for your support, and really appreciate your generosity!
There is also a link on our home page at www.NewmanCompany.com, for your convenience.
Or, if you prefer to make your donation offline by check, please contact me directly for a donor card and information on how to make your donation in that way.
I’ve set a goal to raise $20,000 for this worthwhile cause. Whatever the size of your contribution, it is appreciated and will help us to achieve our goal. Thank you!
Newman Company
925 Hempstead Turnpike, Suite 340
Franklin Square, NY 11010
(516) 488-1100
service@newmancompany.com
Cash Camp, Inc dba WorldOfMoney.org formed in December, 2005 is a nonprofit, tax-exempt organization under Section 501© 3 of the Internal Revenue Code.
The Robert H Lorsch Foundation is a private 501 (c)(3) organization with a long history of supporting youth-wellness causes.
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