I read a post on Raptitude that got me thinking about how I approach food.   I no longer make complicated dishes (to be honest, it's been YEARS since I made anything complicated and I'm even talking about stuff like lasagna).  Some of what I cook is labor-intensive because vegetables take much time to chop up but once you have everything chopped up, cooking is pretty easy.
Breakfast is almost always 2 eggs with a cup of chopped broccoli or a cup of chopped spinach with my beloved chai.  Not much variation here although once in a while, I will break out the sun-dried tomato chicken sausages from Trader Joe's, again with broccoli.
Lunch is usually prepared in 1-2 days and batched out into my glass containers, plus some nuts or fruit or additional snack so I don't go crazy at 10 AM or 3 PM.  Sometimes that snack is just a can of tuna with black pepper.
Dinner is again usually batched on the weekends and parsed out over the week.  If I don't have anything prepared, I pop a salmon burger in toaster oven with some green beans and that is dinner.  Dessert is almost always defrosted Cascadian Organic Mixed Berry Mix with 2 tbsp of marscapone cheese.  Now that it is summer time, I'm gravitating more towards Ben & Jerry's ice cream but I am trying to be conservative and not be overly gluttonous.

The batch food is usually some kind of meat/fish: grass-fed ground beef (85/15, trying to drain some of the fat off), organic chicken (haven't tasted the difference between organic and regular chicken though), salmon, and once in a while lamb.  I pair this with sauteed mixed vegetables (collards, cabbage, cauliflower, carrots, squash, swiss chard).  Now this still leaves me a little bit hungry and I've noticed that I was low-carbing it too much so I've added back in 1/4-1/2 cup white rice if I'm doing a WOD or biking, running the same day or the next day.  I have not varied from this for probably over a year now.  I rarely have a completely vegetarian meal unless I visit my parents and then it's all out the window and I'm eating fried pakora and stuffing my face with delicious homemade naan.  Basically, it's a heavy carb load full of the comfort foods from my childhood.  I don't do this very often though because it leaves me feeling bloated and sluggish.  But it is quite delicious during!  The point I'm trying to make though is that cooking for myself is an act of efficiency and making sure my basic needs are met without a lot of fuss and choices (being a minimalist).  I don't make anything that takes many steps or many pots or many ingredients.  I like to keep it under 5 ingredients and work from there.  Processed food has mainly been the ice cream and the occasional chocolate bar (once a week on average) plus Diet Coke.  I'm trying to quit the Diet Coke again but it's tough.  It's also tough eating out now since I see all the choices on the menu and I have no idea what I should get- I think this is why I tend to only want to eat out at the same five places given the choice.

So all this healthy diet and exercise I've been doing- how does it measure up to my actual health metrics? I got my blood drawn in a fasted state and this is what I found out:

Reported ValueReference Range
Total Cholesterol190125-200 mg/dL
HDL Cholesterol89> OR = 46 mg/dL
Triglycerides44< 150 mg/dL
LDL Cholesterol92< 130 mg/dL
Glucose10665-99 mg/dL
Vitamin D, 25-OH4530-100 ng/mL
Vitamine B-12461200-1100 pg/mL

Cholesterol levels- awesome, my vitamin D and B12 levels acceptable, my glucose level is "pre-diabetic" since I was not below the 99 mg/dL.  It's considered diabetic if you are over 126 mg/dL in a fasted state.  This means I will have to monitor it on a yearly basis and I should probably stop downing a pint of ice cream in one sitting and quit eating chocolate bars!  It was somewhat surprising since I don't think my diet is shitty. I would say 80% of the time I am a great healthy eater and then there is the 20%  that I don't like to talk about.  I know part of my motivation for exercising is so I can eat "bad" stuff like ice cream and french fries and a hamburger but I will have to be more mindful of volume and maybe dial it down to 10% of my diet.  The other part that plays into this is that there is a history of Type 2 diabetes on my father's side so maybe this was an inevitable warning sign.  I feel pretty confident that if I keep exercising and eating right, I won't get diabetes. 
Typical Lunch

My favorite "dessert", berries with marscapone cheese

Swiss chard is my go-to vegetable

10 min stir-fry shrimp with zucchini and jasmine rice

One of the few all-veg dishes I've made: mustard greens with kidney beans over rice

0 comments:

Post a Comment

Note: Only a member of this blog may post a comment.