When I shared my Fall training plan with you, I’d mentioned that I was hoping to switch up my diet to support a quicker race pace.
I knew in order to do this, it would come down to two things:
- Shed fat
- Build lean muscle mass
In a healthy way. No protein bars, no calorie slashing, or massive healthy fat reduction. Just whole foods based, mindful, balanced eating.
A large part of my practice is working with clients on these very objectives, so you’d think it would come naturally to me when I try to apply it to my own life, right?
Well, let’s just say it’s always easier to see opportunities for change in other peoples’ lives than in your own. I can pin-point issues for my clients at the drop of a hat, but when I took a look at my own food journal I stared at it blankly for a couple of minutes before thoughts began to flood in.
They came, they just took a bit of time to arrive.
After a bit of tweaking and analyzing, I’ve realized that I need to:
- Decrease my fat intake – from 90g/day to 60g/day
- Increase my carbohydrate intake (with complex carbs) – from 200g/day to 280g/day
- Maintain fiber – averaging 60g a day + 3L of water. Booyah!
- Maintain protein – averaging 50g/day
…and still make my meals delicious.
Of course these stats are rough estimates and things will change if I’m working out more one day than the next, but just seeing how much fat; albeit healthy fat, I was eaten a day totally shocked me!
Changes I’ve made so far:
- I’ve switched my oil-based fats to things like nut butters because they’re more satiating.
- Decreased my overall fat intake by substituting oils for vinegars, spices, and vegetables.
- I’m incorporating more cooked grains like buckwheat, millet, and quinoa into salads, breakfast bowls, and muffins.
- To pump up my energy, I’ve started to add 1/2 cup sweet potato or pumpkin to my morning berry smoothies before heading to the gym.
I have no plans to weigh myself. The only number I care about is the pace I end up with on race day.
All in all I feel fantastic, I’m finally getting in the groove of re-organizing things, and I’m ready to rock out the recipes!
Oil-free Lemon Blueberry Buckwheat Bakes
Vegan (option), Gluten free, Dairy free, Refined sugar free, Yeast free, Corn free
These lemon blueberry buckwheat bakes are sweetened with raw lemon pudding and honey, come in under 300 calories, and are packed with fiber. A perfect breakfast to get your day off on the right foot.
I love making a couple of extra buckwheat bakes at the beginning of the week and freezing the remainder for a quick and healthy snack.
Yield: 2 breakfast bakes
- 1/4 cup egg whites, 1 egg, or 1 flax egg (1 tbsp freshly ground flax mixed with 3 tbsp water)
- 1/4 cup raw lemon pudding
- 2 tbsp non-dairy milk – I used unsweetened almond milk
- 1 tbsp unpasteurized honey
- 1/4 tsp lemon extract
- 1/4 cup light or green buckwheat flour
- 1 tbsp raw buckwheat groats
- 1 tbsp chia seeds
- 1/4 tsp baking soda
- 1/4 cup fresh blueberries
- 1 tbsp shredded unsweetened coconut
- Preheat your oven to 375F and grease two 500mL/1 cup oven safe dishes with a small dab coconut oil and set aside.
- In a separate bowl, whisk wet ingredients. Once incorporated, mix in dry ingredients. Stir until well combined. Add coconut and blueberries and fold in softly.
- Pour mixture into greased dish + even out.
- Bake for 35min-40min until a toothpick inserted comes out clean. (Mine took 40 minutes).
- Allow to cool for 5 minutes before removing from the dish and chowing down!
calories: 282 | fat: 7.5g | saturated fat: 3g | carbohydrate: 51g | fiber: 8g | sugars: 30g | protein: 8g
If this is what builds lean muscle… I’m all over it!