Calories In, Calories Out

Date: January 20, 2016

Author: astottler

Today’s topic is a little bit different. I want to talk a little bit about the importance of getting sufficient calories.

I’m still navigating my new style of eating, and overall it’s going really well. One interesting change is that I don’t seem to get crazy sugar cravings anymore. I also have to be really vigilant about not overeating all at once, or my stomach will revolt. Due to both these factors, for the first time I’m having to worry about eating ENOUGH calories. I’ve had a few days where I simply didn’t get enough in, and the next day felt it a lot. I’m a very active person, and I definitely need fuel to teach my spin classes! Yesterday I felt like I didn’t have enough fuel in my body when I was teaching spin, and definitely was feeling it at the end of class. I taught spin again today, and really tried to plan my day to build in more calories.

To complicate matters, my stomach has been flaring a bit this week, so it’s actually difficult to eat enough! With all these moving parts, I also have to balance my attempt to get calories, the foods that my stomach tolerates, and appropriate nutrition (AKA vegetables). Vegetables actually have been a bit of a struggle for me lately. When I’m eaten half meals, I usually have to do a half portion of veggies, and vegetables are difficult for me to do as snacks/second meals.

I have instated a minimum calorie amount that I absolutely have to hit, otherwise I’ll feel awful/starving the next day, and today I just about got there but it took some work and a lot of planning. And a lot of crackers. I’m going to go through the little things I did today to try and get the calories in!

First thing this morning, I had about a half serving of crackers prior to a short track workout. I woke up not feeling great (flare+hunger) but the food helped! After my little run, I had a moderately portioned yogurt bowl. 1 tablespoon sunbutter+banana+plain yogurt.

And another couple of crackers.

Mid morning, half an hour before my first class I was hungry (thankfully) and was able to eat a few more crackers. GF crackers=my life currently.

For lunch, I has some quinoa salad with feta and craisins+a small portion of broccoli salad. For the afternoon, I packed about half a serving of crackers with the goal of eating them before I had to teach to meet my calorie goal, so I had a couple at lunch.

After my next class, I had my main snack for the afternoon, a Raaw Macaw bar. This was is slightly denser than my other because it has a sun butter base.

I had another couple of crackers, bringing me closer to my cracker goal.

My final class let out about an hour before I had to teach, so I finished my last several crackers.

Days like today are frustrating because I had a stomachache after eating each time, and could definitely not have eaten more at once, but by the time I finished my spin class, I was STARVING. But there’s nothing much I could have done to ameliorated the issue. I did take it easier in spin today given I wasn’t feeling 100% though. I tend to go especially hard when I’m teaching because I feel no pain, and then step off the bike and wonder what I did to myself!

Upon arriving at my dorm I had another 2 crackers, and then a basic dinner of chicken+veggies.

I could only have about 2/3 a serving of the chicken. About an hour later, I had another half piece of chicken (trying to eat something other than just carbs) and a big rice crispy treat. These past 2 days, this giant rice crispy treat pan has been great for sneaking in some extra food!

Dealing with my stomach condition has definitely been a learning experience, and is definitely frustrating on days like today when I did everything right, but the calories that I absolutely need to eat leave me with a stomachache.

Do you ever have days where you’re so active you need extra food?

Kinda Over It

Date: November 10, 2014

Author: astottler

Categories: Uncategorized

Hello! I’m popping in again today to talk about running!

Despite definitely not going to bed early enough Saturday night, I was surprisingly up bright and early and ready to run. Since I’m not technically training for anything right now, my running schedule has been pretty low key and variable. The night before, I mapped out a route and made a playlist, which took me about 7.5 miles. It was a loop that went around the outer edge and beyond of campus.

Before the run, I had some dates and sunflower seed butter. I picked up some dates at the Farmer’s Market the other day, and I love having them for before a morning run for some quick energy.

The run went well. I went Garmin-less since I knew the route and distance. My foot was a little bit grumpy for the whole thing. It wasn’t the type of pain that made me stop or limp, but it was enough to be annoying.

My route took me past a whole bunch of changing trees with beautiful fall colors. This is actually the farthest distance I’ve done in a long time-since before taking time off to heal my foot! I’ve been running 6 miles pretty regularly, but nothing above that. Yeah…around the 6 mile point I was kind of over it, and my toes were hurting. I think 6 miles is my sweet spot right now! The race in my most near future is a 10k Turkey Trot, so ideally I’d be a little bit above 6!

Overall, great start to the day. Plus, brunch was open by the time I got back. I didn’t have nearly enough carbs the night before, so I was ready to dive in.

Salad, roasted kabocha, eggs with cream cheese, and a couple of raspberry white chocolate pancakes.

In the afternoon, I got a delivery from my parents-still warm homemade pumpkin bread! It’s a pretty healthy recipe (whole wheat flour) plus we tried some things with the sweetener so it wasn’t that sweet, which was great! The sweetener is a story for another day. It’s going to be nice to have before AM Crossfit. Luckily, some of it made it to the freezer but MAN is it good!

Dinner was a little weird/sad. It was Mexican food, but they tragically ran out of guacamole. Plus it was weird because they only had beef and fake meat, and the fake meat was really strange. I fixed my food into a taco salad, with a mini quesadilla on the side.

For dessert, I had a little bit of chocolate ice cream, and another slice of pumpkin bread as I was slicing and freezing some of it.

In terms of my eating, I probably should have had less pumpkin bread. In terms of the big picture, after tracking calories and activity for almost a week, I’m getting a sense of where I should be. That being said, a calorie is not a calorie, and certain foods result in different things. So I can’t just expect calories to do their magic!

What is your favorite pumpkin product?

I have to say I love the classic pumpkin bread!

The Post I Never Thought I’d Write

Date: November 6, 2014

Author: astottler

Categories: Uncategorized

Well, this is a post I never thought I’d write, just because it makes me uncomfortable. But after thinking it over, I’m happy with my decision.

I’m going to get serious about losing the college weight, and I’m going to document it all on the blog.

I hate to use the blog as accountability, but aside from the fact content has been lacking lately, I think this is something a lot of people can relate to. Pretty much everyone gains weight in college.

So what does that mean for the blog? Honestly, it won’t change that much, and it won’t be something I’m always discussing. But it’ll be there.

(Please note that these pictures don’t really match the content. I just have pictures without words, and words without pictures.)

(Greek salad)

So what am I going to do?

Well, for starters, nothing crazy. No specific diet-no paleo, no Whole-30, no vegan (not that there is anything wrong with those, but I’ve found they don’t work for me).

Just portion control. Moderation. And yes, I’m going to do the dreaded “calorie counting.” Or at least “estimating.” Here are a few areas I think I can improve and focus on:

-portion control (it’s easy to just glop stuff on a plate)

-fewer sweets (this does not mean NO sweets though!)

(-increased activity) <-I’m pretty active so we’ll see about this.

Given I am pretty active, I don’t trust generic calorie calculators that tell me how much I should eat. Instead, I’m going to track calories in and calories burned in exercise for a little while to calculate where I should be for moderate weight loss. <-But also because I’m a nerd and like and trust math. So it will be a learning process that will take some adjustment.

(Pumpkin bread pudding from TJ’s with homemade rum sauce)

While I have a specific weight goal in mind, I will not be posting it for several reasons. Besides that fact that I don’t want that on the Internet, I don’t want comparison. I also don’t know if that goal will change-it may not be reasonable if I’ve put on a lot of muscle weight, so it is not a hard and fast goal at all.

(Why are dining hall sweet potato fries so good?)

And I’m not in any hurry. If it takes 3 months, great. If it takes a year, great. It is what it is.

I know this may not be the post anyone was expecting after my last one, but this feels right. And exciting. I’m ready, and I hope you all will follow me on this journey!

What is More Than How Many

Date: August 23, 2013

Author: astottler

Categories: Uncategorized

Hey guys! I owe you a no sugar challenge recap. But how about a post no sugar challenge recap as well?

I haven’t talked much about the no sugar challenge since the beginning. Usually, this means it kind of trickled out of my mind and I failed. But THIS time, I actually finished. For this challenge, I defined “sugar” as “sweets or desserts.” I enjoyed it, but I didn’t realize the impacts it had until POST no sugar challenge.

As many of my longer time readers may have picked up, sugar is an issue near and dear to my heart. So much so that I want to spend my life studying it. I’ve always been sensitive to sugar. I’ve done a lot of research into its metabolism. I’ve done quite a few no sugar challenges in the past. But this, in a way, may be the last.

So, let’s talk numbers. At the end of last week (the end of the challenge) I was feeling leaner. I initially thought it was because of my weight lifting schedule-it was a more intense week than the week before. However, I was annoyed because the number on the scale didn’t really change. That’s kind of the story of my summer. I posted a while ago about the weight I gained recently. I gained that weight through a bout of horrible eating habits. Over the summer, I exercised a lot, including training for a half and starting Crossfit, and really cleaned up my diet. I expected the weight to just fall off-I was eating so badly for a little while that I figured any improvement would have that effect. However, over the course of the summer, I lost maybe 2 pounds. How was that possible?

The mirror, however, told a different story. I definitely looked slimmer. The difference was the muscle I build through all the lifting and exercise. Showing once again that WHAT is more important that HOW MANY.

And back to the no sugar challenge. Although the number didn’t change, I felt and looked better.

Flash forward to almost a week post-challenge. I ate my first sweet. And I. Felt. Awful. It’s really easy to forget how something really makes you feel. But that’s not all. (Keep in mind, I’m super sensitive to sugar, so these reactions won’t happen for a lot of people.) This week, I’ve continued in indulging in sugar. Nothing too crazy, but desserts regularly.

I feel like a different person. I feel like my body fat has gone up (but still little change on the scale, mind you). I’m on edge. I don’t feel in control. I feel sick. One cookie is enough to give me a stomachache-and make me crave more. Now let’s talk about what I’ve been eating this week.

Carbs. Lots of carbs. All carbs. Very few vegetables.

But here’s the real zinger. I confess-I count calories. Why? Quite frankly, because I suck at intuitive eating. And I like data. Cold, hard facts. Am I accurate counting calories? Probably not. But that’s fine with me. I’m consistent, and that’s all that matters. I know how many my body needs in my counting system. So it works for me.

Back to the point-numbers don’t lie; I’ve eaten a similar amount of calories last week as this week. But those calories were oh so different. Fresh fruits, veggies, lean protein versus carbscarbscarbs and sugar. And my body is reacting to the two things very differently. Once again, WHAT I’m eating matter more than HOW MANY calories I’m eating.

What’s the point of all this? I know it’s been said before, but once again, A NUMBER ISN’T EVERYTHING. Sure, calorie counts and numbers on a scale can give you a rough check in, but it’s stupid to focus on them. There’s SO MUCH MORE to the equation than numbers.

Think of this-

4+4=8

4×4=16

Both equations include fours, but the result is very different; there is another factor, the operator. If you eat exactly 2000 calories a day (the government recommendation) and are exactly the perfect BMI, are you healthy? What if those 2000 calories are just doughnuts and cheetos? What if you have very little muscle and excess body fat? Is that the same as a person who eats 2000 calories of local, organic produce, lean protein, and low sugar, lifts weights, and is the same weight?

Health is so, so much more than a number. And EVERYONE IS DIFFERENT.

Keep that in mind when I say this-I could see myself living a no sugar life, long term, more than just a challenge. I’ve said it before, I’m super sensitive to sugar. One cookie is enough to send me off the wall-jitters and mood swings. If that cookie works well in your lifestyle-GO FOR IT! We are not the same people! Sugar can definitely be part of a healthy lifestyle-and it is for most people. But I don’t know that it is for me.

(Excuse the awkward tween picture.)

It’s not about body composition-it’s about health. Physical and mental. When I eat sweets, I lose control. It messes with my hormones-I’m super emotional and I crave sweetssweetssweets. I can envision a very low-sugar lifestyle. I’ve never regretted not eating a sweet. I feel better when I don’t eat them. I think it would be sustainable FOR ME.

As bloggers, we expose ourselves to all kinds of comparisons. I sometimes read a blog thinking-if this person can eat sugar and feel great, I should be able to too! But in reality, we can’t possibly make that comparison. We share a passion, not a body. We have different lives, different metabolisms, different circumstances. Just because one thing doesn’t work for me, doesn’t mean you all should stop eating it. Or because the blog world is obsessed with some food, it doesn’t mean I should jump on the bandwagon if I or my body don’t like it.

Hopefully you’ll think about what I said. Going forward, I’m hoping for sugar to play a minimal role in my life. (Don’t make big decisions under the influence of alcohol-how about under the influence of a sugar high?) I want it to be a non-factor. Hopefully, I can hit you guys with some lower sugar recipes in the future as well-don’t think I’m going to miss out completely on all the fall treats!

Thoughts?