Vegetable haters, here's how to start eating vegetables - NerdFitness
Stayed up late for no particular reason than laziness, got up 1 1/2 hours later than usual. Six hours of sleep, followed by two hours of drowsing while listening to podcasts.
Morning plank. Ten minutes on the Air Walk Trainer first thing in the morning to burn off glycogen.
Today is a cheat day on the Alternate-Day Diet (eat all I want) and a rest and recovery day for exercise.
Cardio: 1 1/2 hours on the Air Walk Trainer. Steps: 600 (SmartHealth Pedometer).
Relaxation: one hour and 45 minute naps. I've been dragging despite the naps. I don't know whether it stems from staying up late or the aspartame in the large scoops of psyllium crashed my system. The two tablespoons of Welch's Concord Grape Natural Spread in the last protein smoothie probably didn't help. I'm going to switch to a bag of flaxseed meal as a fiber supplement and lay off the psyllium and use it intermittently rather than every day. The flaxseed meal has Omega-3s and other beneficial components.
Yesterday, I baked a loaf of Fleischman's Simply Made no knead bread mix (stone ground wheat). The kit had a June expiration date so you can see that I'm still working my way through my stock of over-bought food from Kroger in my pantry. I folded a lump of pizza cheese in the middle. I wish I had added a scoop of whey protein and flaxseed meal. The bread isn't in the FatSecret database, which is annoying. I'm not going to bother to enter it because I will probably never buy it again. The bread didn't rise. I may have gotten the water temperature wrong. Time to invest in a cooking thermometer.
I've decided to up my protein intake to at least one gram per pound of my target weight based on a recommendation I read in the Men's Health special publication, "Strong & Lean." This would mean I'm aiming for 130 grams. It may take a while to figure out how to do it and adjust the fuel mix. This may be why I haven't gained muscle mass despite strength training and explain some of the sarcopenia. I've been shooting for 56 as the average for a sedentary male, but
the Kashi protein calculator says as high as 95 is more like it for someone who's reasonably active.
The weather has cooled off so it's time to unleash the slow cooker. I''ve had it for several years, but I hope to get more use out of it this winter. I want to use up my stockpile of kidney beans and the textured vegetable protein to get some more protein into my diet. First step: soak the kidney beans overnight.
I've been increasing my psyllium intake, partly because I'm now mixing it more thoroughly in the personal blender, partly to get rid of anything with artificial sweetener. I went sugar-free for a while but now I'm adding Welch's Concord Grape natural spread to some of the protein shakes. As the saying goes, that's my jam.
Started watching "Hack" while doing cardio but it's too dark for me. Hard to believe the series is more than ten years old.