Holidays with Friends

Date: December 23, 2015

Author: astottler

These past few days, I was able to visit with some friends for the first time this break!

First, on Sunday, I drove to my roommate’s hometown in the country to visit her!

…and her persimmons. She has tons and tons of trees in her yard, and she is my source of mass quantities of persimmons this time of year, which I always look forward to so much! I was able to try one straight off the tree, and then as we walked through the trees we found a ripe hachiya. Hachiya persimmons are the pointed kind that have to be eaten when they’re soft—anything less than soft will make your tongue curl up! What I’ve been eating are the Fuyu variety and those can be eaten hard!

Anyways, the point is that I was forced to double fist persimmons. Rough life.

I also got to meet her sweet pets! The dog and the kitties were adorable together!

We went to lunch downtown where I had delicious tomato basil soup, and we shared sweet potato fries. I think tomato soup is so underrated.

While out, I went to Sprouts for the first time and picked up some new granola bar flavors as well as individual packets of flavored sun butter. Then, we stopped by a softball field. Why? Many years before we met, I used to come to her hometown a lot to play softball, so we thought we’d stop by and say hi!

It was weird being back after so many years, but it made me reflect on how much softball shaped my life and who I am today. If I hadn’t played at the field many years ago, I wouldn’t have learned my work ethic and determination, and I wouldn’t have gotten into the college I’m at now. So I would never have met my awesome roommate, so I would never have gone to see her and then returned to that field. Crazy how life works.

We made an elaborate dinner. Well, sort of. She mostly made it and I mostly watched and offered insightful commentary. She claimed it was a lazy dinner, but it involved multiple dishes and baking chicken in the oven for an hour. That’s certainly elaborate for me! We (she) made chicken thighs, sautéed broccoli, and gluten free butternut squash ravioli that we picked up at Sprouts.

The next morning, I went to San Francisco with my high school friends to go shopping.

This is something we’ve done every year at Christmas time since before we could drive. We usually don’t end up buying much, but it’s fun to look around and see the festive decor!

We actually spent much longer there than in previous years so we had dinner at a restaurant at the mall.

It was a tap house so we each tried different beers.

For my meal, I ordered butternut squash soup which was SO good! It had sherry soaked grapes at the bottom and pumpkin seed oil drizzled on top which made this way more fun!

We got back from the city around 10 and then it was time to start our annual cookie baking! We’ve been making the same sugar cookies since our freshman year of high school!

Here are some of this year’s cookies. Sadly the picture quality is not great. Every year I like to make lots of turkeys for some reason or another!

As usual, we stayed up far too late catching up and going through old yearbooks. Totally worth it! We’ve continued this tradition through high school, and I really hope we can keep it going when we graduate and enter the real world!

What are your favorite Christmas cookies?

Fake Christmas

Date: December 22, 2015

Author: astottler

Categories: Uncategorized

I hope everyone is having a great pre-holiday week! I have a few days of recaps to go through but I wanted to start with Friday. Since my sister and her fiancé are going to be gone for real Christmas, we celebrated “fake Christmas” last weekend. This began on Friday with dinner at Benihuanas as we usually do on Christmas Eve.

Since I can’t eat a lot these days, for my meal I ordered a salad and fried rice. There were able to make it with gluten free soy sauce which was awesome!

Then, we returned home to make Christmas cookies and watch the Polar Express. I had only seen it once before, but I was in the mood for a different movie this year and really enjoyed it! For cookies, I made my healthy polka dot cookies.Since my sister was eating them, I threw in some honey for extra sweetness, and made about 1/3 of the cookies with normal chocolate, not mint, chips.

I started “Christmas” (Saturday morning) with a Crossfit workout. I worked on power jerks, and the then WOD was an ascending ladder of double unders and a descending ladder of kb swings. My double unders were actually really good that day for some reason!

Then, it was time to put on our fake Christmas best and head over to see my grandma.

For lunch, I had soup (shockingly)—Manhatten clam chowder—and then some of my dad’s sweet potato fries. It was nice to see my family, but unfortunately we had to run out of there after dinner to take my puppy out of her crate.

At home, we ate homemade desserts (this is cranberry apple cobbler) and made mimosas—both with fresh squeezed orange juice and with crane-raspberry juice.

Chloe enjoyed her first Christmas! She loved opening her presents from Grandma.

Rain has been in the forecast all week, but we got a reprieve from it on Saturday night so we decided to take the opportunity to visit a nearby neighborhood that goes all out for the holidays. We decided to bring Chloe to enjoy the sights and sounds!

Fake Christmas was fun, and it’s only drawing out the celebrating!

Answers

Date: December 17, 2015

Author: astottler

Categories: Uncategorized

I had an interesting day on Monday. As you probably know, I’ve been dealing with some sort of mysterious stomach condition since February. I’ve had tons of tests, and everything was coming up negative. There was one last test to try and since I was feeling significantly better I put it off until winter break because it took 5 hours. But the reality was although I was feeling better, I don’t feel like a normal person.

All this led to be fasting for 16 hours and then eating radioactive eggs.

It’s weird going to the doctor and having them feed you, right? I did a gastric emptying study. Basically, they fed me radioactive eggs that they can then track through my stomach with an MRI type of thing, over the course of 4 hours, beginning with a 30 minute long picture. The process was long and involved a lot of waiting, but was relatively painless. While waiting, I googled symptoms/treatments for delayed stomach emptying and found myself nodding along with the symptoms, so I wasn’t too surprised when the test came up positive for delayed stomach emptying.

After a follow up appointment, it sounds like this is likely what is causing the problems. Treatment is mostly managing the symptoms and changing eating habits. I basically have to avoid eating too much. I have to eat more mini meals throughout the day, instead of full meals. I’ve actually been pretty good about eating fairly light over break so far, and I think that has kept most symptoms at bay. So I will be eating lot of small meals, and soups (since liquid can be easier to handle).

Lunch today was a mini bowl of soup and a baby piece of cornbread.

I have mixed feelings about this. I’m glad to finally have some answers, but I’m nervous this lifestyle change will be either difficult to adhere to or won’t “cure” anything. When I think to how bad off it was when it first started, I can’t imagine that smaller meals would make a difference. Thankfully I am better than that, but the threat of that worries me. I just want to be normal! If mini meals might get me there, then that’s what I’m going to have to do. But I feel like at least for now the threat of a full on flare is still very present.

So what else have I been up to?

More soup-Greek lemon chicken. We added carrots and lemon juice. This was topped with chives and feta, and the feta linked all the flavors perfectly. On the side was Trader Joe’s Gluten Free cornbread (from a mix). I really liked it! With butter and honey.

My first ever flat white.

Peppermint hot chocolate with my sister from Peet’s.

Last night’s dinner: sage, chicken, and mushroom soup, with a gluten free rosemary roll on the side. The roll is from Mariposa in San Francisco. Yesterday my mom and I went up to San Francisco to go to the Ferry Building.

We started out with a gluten free lunch at Mariposa, and I got a turkey sandwich with cheddar and cranberry sauce.

We also stopped by the gourmet ice cream shop. I was hoping they would have olive oil ice cream like I had last time, but they didn’t so I settled for some delicious chocolate.

We wandered the shops a little bit before heading home.

Another food excitement—new energy bars! It’s nearly impossible for me to find bars that meet all my various restrictions, so when I saw a website for custom bars on Kaila‘s blog, I jumped at the chance.

I got mine with a date and sunflower seed butter base, and then had whey protein, chia seeds, chocolate chips, vanilla, and honey. SO delicious!

In terms of workouts, this morning I went to the track to do my simple 6x200m. Love the view from this track though!

The other night, I went to a fun Santa Themed spin class, which I dressed up for with Santa socks and a holiday bow in my hair.

I’ve also been going to my home Crossfit, which has been SUPER fun. My first workout back was Tuesday, and the WOD was 5 rounds of 400m run, 30 sit ups, and 15 back squats at 115#. This is exactly the type of workout I LOVE, and it was fun! However, I haven’t done a ton of back squats since hurting my shoulder (I think the first time I was able to do them was like a month ago?) so while the weight wasn’t too heavy, the underuse plus high reps has left me unbelievably sore! Man!

Currently, I am blogging from under both a cat and heated blanket. Winter break isn’t too bad!

Now It’s Christmastime

Date: December 15, 2015

Author: astottler

Categories: Uncategorized

It’s my first full week of break! The first part of this week has been spent doing not so fun things (I was on call for jury duty today), but this weekend was fun and definitely put my in the holiday spirit!

Finals over=champagne.

Friday night I went to my dad’s company Christmas party. I’ve actually been to more of my dad’s company Christmas parties than anyone in the company!

It was a lot of fun and the food was of course delicious! After appetizers and drinks, we had salads and then a family style meal.

I apparently missed snagging a picture of the meal, but of course I captured the flourless chocolate cake for dessert!

And then Sunday was the day of the Silicon Valley Santa Run! This is my 4th year doing it, and the race’s 5th year.

The race was at 3pm so eating beforehand was different. I had my typical yogurt bowl for breakfast.

And then oatmeal plus some chicken for lunch. Plus a couple of these guys: AMAZING. I’m obsessed with glutino’s regular yogurt covered pretzels and the peppermint ones are just perfect.

Then it was go time!

The weather report was not too promising, with rain threatening at the start.

We also brought psycho puppy for her first race experience!

It was maybe a bit cold.

I goal time was under 27:00, which I knew was very doable given I had hit that pace during a longer run earlier in the week. Unfortunately, my garmin couldn’t find me! I was running blind. In multiple senses, as about 5 minutes into the race the sky just opened up. It started pouring like crazy, and given it was already so cold, I couldn’t feel my legs or hands! And then the rain started to hurt more as it hit my skin than it should have. I couldn’t tell if there was hail on the ground or not, but then I noticed there were little balls of ice all over my shirt. There was nothing I could do but push through it; it was definitely the crazier race I have ever done because the weather just felt insane. Meanwhile, I had no idea of my pace but I think I was around where I wanted to be. From the ice, I couldn’t feel most of my body! My garmin finally found me with just over a mile to go, and the mile it clocked was right where my pace needed to be.

Unfortunately, I don’t know my actual finishing time. I’m 95% sure my official time was wrong because it clocked me crossing the start line 6 seconds after the gun start, and there’s no way that is possible. I would guess it was at least 30 seconds, as the start was super slow. It was an especially small race this year thanks to the weather, and since it was small and the start was slow I’m wondering if it picked me up too soon. Ah well. It was still fun!

There’s definitely something to be said for shorter races, especially when braving the elements!

After the race, we bought a cheese tamale and walked through the Christmas display.

Then it was time to go home. On the drive back I tried to take a selfie with Chloe but all she wanted to do was a) sleep or b)lick my face.

Now I feel in the Christmas spirit! In other news, I just found out that I got into the Cherry Blossom 10 miler in DC in April! It’s a capped race, so there’s a lottery to get in. I missed it last year but I got in this year and am SO EXCITED!

How do you get into the holiday spirit?

Fasted Cardio—Yes or No?

Date: December 14, 2015

Author: astottler

Categories: Uncategorized

Hello! I’m on the other side of exams now and am enjoying some downtime. One of the classes I took this quarter was Exercise Physiology, and since I know more about it now than I ever will, I thought I’d do a couple of posts that might be relevant to your fitness goals!

Today’s topic is fasted cardio. I will go into the science both at a deeper and at a more surface level, so hopefully everyone will get a take away from it!

Fasted cardio is all the rage right now, especially for those training for some type of figure competition, or those trying to lose body fat. The theory behind it is that because your body has no carbohydrates to burn, it will use fat as fuel. Normally, glucose (carb) is stored in the liver in the form of glycogen, which can be broken down back into glucose for energy. Glycogen is what keeps you going on those long runs, until it is depleted (when you feel like you have hit a wall). In the fasted state, your glycogen is already depleted.

So the big question—in the fasted state, do you use more fat as fuel? Yes!

However…at what cost? I’m going to go into the biochemistry a little bit here—if that’s not your thing, feel free to skip it and just look out for the bolded sentences; those are the major takeaways!

Below is a depiction of glycolysis (green) and the TCA cycle. These are how cells create energy. Energy and energy equivalents are given off in various steps as a result of the chemical reactions.

When carbohydrate is broken down for energy, it goes to pyruvate. Pyruvate can then feed into the TCA cycle for two directions: through acetyl CoA or through oxaloacetate. Therefore, if some TCA intermediate runs out, the TCA cycle will continue. However, fats can only enter the TCA cycle through acetyl CoA. Some of you may have heard the phrase “fats burn in the fire of carbohydrate.” This is because carbohydrates feed the cycle from both sides, so even if fats are being burned, carbohydrates keep the cycle going if something runs out.

So what does your body do? It uses protein as fuel. If you do fasted cardio, you will break down muscle. Amino acids can perform gluconeogenesis, meaning that they can form glucose. Different amino acids enter at different places, but certain amino acids are glucogenic, meaning they enter the cycle at a place that will allow glucose to be made. After entering the cycle, they go from oxaloacetate, and then to PEP. From there, they continue on to make glucose.

What’s the takeaway? With fasted cardio, you do burn more fat, but it comes at the cost of breaking down muscle. Fasted cardio can have negative effects for weight loss because if you decrease your muscle mass, you will lower your metabolic rate (the rate at which you burn energy/calories) because muscles burn more energy than other body mass. Even 100 calories of carbohydrate prior to your workout can prevent this muscle breakdown. It may be beneficial to occasionally do fasted cardio, but the muscle breakdown/fat loss tradeoff is something you have to determine for yourself depending on your goals! Personally I generally don’t do fasted cardio because my body feels better with some fuel, and my stomach doesn’t like running without anything. If you simply aren’t hungry in the morning, there are plenty of liquid calories you can consume to fuel your workout!

Fasted cardio: would you or wouldn’t you do it?