E = (Breakfast time)(Workout)2
I’m finding that when I eat a big breakfast and workout a couple hours later that I have a lot less energy than when I eat something small, workout and have a big breakfast after. I’m not hungry but I feel weaker both during my workout and when I get home. Perhaps my body just needs longer to digest? Or I need to eat something with a high glycemic index around 9:30 right before I go? Too much analysis!
Workout today was just elliptical and stretching. Nice and easy.
I wanted to eat outside today, but all the tables were taken! My warm weather finally arrived 🙂
Today I had a WONDERFUL wheatberry salad with 1 oz of leftover chopped smoked salmon, zucchini (cooked), cucumber, spinach (chopped), avocado, capers, dill and dijon mustard.
The wheatberries are SO chewy – I love the texture!! We buy them in bulk at EarthFare and then the husband sprouted them for his bread. You can eat them sprouted but it’s normally recommended to simmer them on the stove. I simmered some sprouted ones for about 20 minutes yesterday, I didn’t really notice a difference. I think they had absorbed most of their water content while soaking.
I am really not sure what the calorie content is for them. Dry, 1/4 a cup is 170 kcal. They are supposed to double in size, but the husband doesn’t think that’s accurate. So I just met somewhere in the middle and guessed that I had 1.25 servings of the dry, which was 1/2 a cup sprouted. EatingWell.com says that 1/2 a cup cooked is 150 kcal, but I think that’s a little low.
I also had orange and kiwi (I snuck a few oranges during my commute for energy!)
And greek yogurt with raspberry jam –
Lunch was about 500 kcal, 16 grams fiber and 29 grams protein –
I gotta run – I’m late for class and am giving a presentation on Niger today!
VeggieGirl says
I used to have the same problem, a few years ago; but now that I eat 6-7 times per day, I find that I have BOUNDLESS energy, all day. It’s definitely better to eat smaller meals, more frequently, since it’s easier on the digestive system (and when the digestive system has to work so hard to digest so much food at once, it drains your energy levels).
I too love the chewy texture of wheatberries – they’re delicious!!
Best of luck on your presentation!!! I just gave a presentation this morning, on organic foods :0)
Katie says
Smoked salmon is a huge favorite of mine and with cucumbers (yum!) and greens and wheatberries. Oh and I SOOOO trying this one!
rhodeygirl says
yum! that looks delish! my bf is in town and we just had lunch at a cafe.. OUTSIDE! thanks for sending some sunshine our way!!!
JENNA says
today i was very unprepared for lunch and so i stopped at the grocery store and picked up a progresso lentil soup togo and i was looking at the nutrition facts…it says there 840mg of sodium for one serving the whole thing is 2 servings…this seems like a lot to me?! what is a good amount of sodium?
Romina says
Your salad look wonderful, I’ve never tried wheatberries before, are there any other ways you can prepare them? Do you use them like any other grain such as rice?
Katers says
JENNA – I bet if you googled sodium intake, you could find out the info! 🙂
Kelly T says
if i eat a big meal before i go to the gym i feel about 50 pounds heavier. I always eat a little snack to kickstart my energy then save the bigger meals for later.
Wheatberries confuse me.
sparah c says
wheatberries RULE!! oh, i love them SO much, so satisfying! i’ve never tried to make them myself, always pick them up already prepared from whole foods–but its pretty easy to do yourself? YUM!
CourtneyS says
Ina Garten makes a really nice wheatberry salad. It just gets better as it sits.
http://www.foodnetwork.com/food/recipes/recipe/0,,FOOD_9936_33102,00.html
Betsy in Pittsburgh says
JENNA – canned soups are notorious for being loaded with sodium, they should generally be avoided!!
I also recently started making my own chicken stock from scratch (it’s something I cook with a lot), because I noticed all the extra crap that’s added to it, especially sodium. And chicken stock is sooo easy to make in large quantities from wholesome ingredients, and freezes forever!
Monica says
I haven’t tried wheatberries yet but that salad looks delicious! I might have to try it this weekend! I love your blog Kath, I get so many inspirations for meals from it. Thank you!
Kim says
I eat a lot of veg sources of iron: lentils, spinach, etc. They tell you Vitamin C helps the body absorb plant-based iron. Kath, in your studies have learned whether this means you have to eat the VitC at the same meal you eat the lentils/spinach? Or does eating an orange at lunch, for instance, still help your body absorb the iron eaten in lentils you eat later at dinner?
Allison K. says
I’m with Kelly T.
Sarah H says
Kath,
I learned in exercise presricption that what you said is exactly what you are supposed to do. Eat something high in carbs and sugar about 20 minutes before you work out. Right at 20 minutes your body starts to use it. My professor also claims you burn MORE calories if you do this because your body’s metabolism is up so working out during this time is best.
Amanda says
I’ve never tried wheatberries, but the look delicious! Are they similar to barley?
Margot says
I am wondering if anyone here is preparing to observe Passover and how you plan to continue healthful eating during the 8 days? I know I will struggle without Kashi GoLean, especially.
There are OU-P cereals and hot cereals but they mainly contain sugar have almost zero protein/fiber and I am concerned about satiety. (In related news, quinoa was deemed OU-P by Star K – exciting.)
Suzanne says
Kath –
I looked up one of your old posts on how to prepare wheatberries….I’ve never had wheatberries before.
You have to simmer them for an hour?
wow, is there a quicker way? Or do they happen to come ‘ready-to-use’? I’m all about meals under 30 min. 🙂
Your lunch looks delicious by the way!
bikergurl says
I tried wheatberries once but I couldn’t get them to soften, even after cooking for a looong time. That looks really yummy though, so maybe I should try again 🙂
Lisa Tite says
You inspired my lunch: I made half a cup of red quinoa, chopped an oz. or so of salmon, half an avacado, a handful of spinach, and 2 sliced hearts of palm. Made a dressing with the last couple tblsps of greek yogurt, white wine vinegar, shoyu, a tsp each of dijon and cilantro-lime pesto. Would have been even better with a handful of toasted sliced almonds on top! Thanks again for all your sharing!
Mel says
Wow that looks great!! I absolutely love the wheatberry salad they have in the prepared foods section of my Wild Oat’s (haha I say “my” like I live there, which I basically do :)) How do you sprout them? I would love to try that in some homemade bread!
Ally says
Wow, that salad looks great!
I have never had a wheatberry before, I think I might have to branch out and try them!
Good luck on your presentation!
Angie says
Re: eating before exercise
What is a good carb/sugar snack before a workout? Would a banana fit that profile?
Is it bad to have fiber before a workout? Sometimes I eat a fiber one bar (yeah, lots of junk ingredients, but so good) before the gym and I’ve wondered if this slows me down.
Tracy says
For those who made the pancakes with applesauce instead of the cottage cheese…how much applesauce did you use? Did you do an equal trade? And how many egg whites did you end up using? I want to make these but I don’t want to screw them up;)
Lauren says
I am so used to eating my usual 5-6 meals a day but yesterday I got hit with a virus or something. I felt naseous off and on all day especially after I ate, but I still went about my normal snacks and meals because I had had an intense workout and felt that I needed the food for some reason…Today I feel really sicka gain and have only had cereal with a banana and a smoothie…and nothin sounds appealing food wise. So I’m just wondering if there are any recommendations yall do when yall feel this way? I know I should just listen to my body but it’s hard specially because I haven’t really gotten “sick” from it just felt sick…
ecs says
Margot – some even better news is that quinoa can be prepared as a hot “cereal” – similar to oatmeal. You can add fruit (fresh or dried) and spices (no nuts during Passover, right?). That might be a good option when having to stay away from wheat, spelt, barley, oats, and rye during the long eight days. hope this helps a little!
BethT says
Hey Kath – I got a prepared salad from Trader Joe’s today which I think you would enjoy, if you were to make it on your own! It was a lighter egg salad made only with egg whites, plus smoked salmon, dill and capers. I loved the combo and think it would be great to make a homemade version with Fage and perhaps a bit of lemon juice and/or dijon! Yum!
Bri says
Kath, Hypothetical question–
If you didn’t count calories at all, how many calories do you think you would consume a day?
Do you think you would end up eating more? The same?
Why/why not?
Kelly T says
angie- fiber takes a long time to digest, and when you start to exercise, blood is chunted fro your abdomen so supply your exercising muscles with it instead. It can cause cramps and an over all “rock in the stomach” feeling because you need that blood to digest the food you ate.
its not “bad” its just how your body responds. if you dont notice any pain or sluggishness, you are fine to eat a fiber one bar.
Which, I agree, are delicious
Carrie H says
Margot —
I don’t know that much about the dietary restrictions during Passover … But I think rice might be allowed. Tina at carrotsncake.com has been making herself a yummy-looking “sweet rice bowl” for breakfast with brown rice, milk and dried fruit.
(I’ve been saving it for a weekend breakfast for myself.)
Carrie H
Melissa (the other one) says
All right….I finally did it! I’ve been thinking of doing a blog for 2-3 months now and finally did it. It’s definitely still a work in progress but I’m getting there.
I’m posting all of my calories and/or Weight Watcher Points that I eat, and my exercise program.
Kath – Do you mind if I put you on my blog roll??
Kiala says
Ok, I’ll try wheatberries but the idea of sprouting something, quite frankly, freaks me out a little.
Margot says
Thanks for the input, guys — unfortunately, rice is disallowed on Passover (well, to some — for more info: http://www.aish.com/passlaw/passlawdefault/All_About_Kitniyot.asp).
ecs – actually, nuts are allowed (though the very observant avoid peanuts because they may have been processed on the same mechanisms as bread (see above link)).
Torah-wise, it’s just leavened (anything baked longer than 18 minutes — the magic number) grains that are prohibited, in a unified symbolic commemoration of that to which the exiled Jews were subjected (their bread did not have time to rise before they were forced to flee).
Must get creative! Lots of lean protein, dairy, fruit, and, of course, matzoh and matzoh-meal-made baked goods…
smilesara says
hi margot,
i’m in the same boat — i don’t mind the kosher for passover cereal (a break from my normal whole wheat toast), but i would just try to eat a little less of it and replace that with some breakfast friendly protein –eggs, cottage cheese, yogurt, etc. Here are some other breakfast ideas — while, i don’t personally really like it, matza brei can be a good mix of protein (eggs) and carbs (matza) if you don’t prepare it with tons of butter and sugar. or “lox matza”. there’s also matza pizza, if you are are the type who would eat pizza for breakfast!
i’m also excited about quinoa — i have only tried it once or twice before, but this might be an incentive to give it a better look —
in general, passover shouldn’t be too much of a challenge for healthy eaters because you can still have all your fruits, veggies, low-fat protein — and you are pretty much forced to use olive oil (instead of less healthy oils) too. it’s only the carbs that are a problem — but you can always substitute sweet potatoes and other starchy squashes if you don’t want to eat “white” foods like matza, cereal, and normal potatoes…
if you follow sephardic (instead of ashkenazic)dietary custom, then you can also have corn, rice, soybeans, and a bunch of other things too…(just google “kitniyot”)
i hope that makes the 8 days seem more manageable…
Kath says
Romina ,
I think sprouting and cooking are the only ways. Use them however you like – in a salad, as a side dish, AS a salad.
Kim,
We have studied the benefits Vit. C combined with iron for optimal absorption, but your question is good – I don’t know if it matters when as much as how much. My guess would be that as long as you have optimal levels if VitC in your bloodstream from your cumulative meals/vitamins that you’d be getting the benefit, but I could be wrong. I’ll try to remember to ask my professor on Monday.
Suzanne ,
A quicker way would be to buy a prepared wheatberry salad from Whole Foods or a health food store. EarthFare here has a great one 🙂 Sprouting them takes a few DAYS!! (Google for more info if you want to try it.)
bikergurl ,
I think they’re supposed to be chewy/hard. They dont’ soften like rice.
BethT,
That salad does sound great! But you’re right I’d want to make my own to keep it lighter 🙂 I’ll look for it at TJ’s though to check out the ingredients!
Bri ,
Good question. I definitely think I’d eat less – for the “fear” of eating too much. When I’m estimating calories, I know I have room for a big dinner or smaller dinner, but if I didn’t have a general idea in my head, I think I’d always assume I should have a smaller one and would probably under fuel myself for my activity level. This is why I say calorie counting is liberating for me – it allows me to feel confident that I’m eating the right amount. But ultimately my hunger fuels what I choose to eat – the calorie counting is more of a reflection than the decision maker.
Melissa (the other one),
Congrats on starting the blog – it looks good. And of course you can add me to your blogroll – you dont’ have to ask!
Kath
wordie says
What do folks think of bars like Odwalla, larabar etc. I’m looking for good workout snacks, are these generally ok for an on the go snack/small meal.
Nick says
Love the salad. The wheatberries look delish, although they’re something I’ve never had. They look a lot like barley, I have a feeling they taste similar too.
– The Peanut Butter Boy
Jessie says
Hey Kath, i know you haved talked a lot about your plans for school and everything, but can you explain what exactly the internship and exam are? I am in the dietetics program at my college but noone has ever really talked to me about this, is this part of your BS degree or would this be comparable to a masters? Perhaps i will get more information when i am closer to getting done with my degree but i was just wondering if you could give me an overview. Thanks!
Katy Allen says
Ahh the balance between pre-workout snacks… not enough= underperformance, too much= sluggish. I find that (depending on what else I’m eating that day) it is always best to eat something with relativly simple carbs with a bit of protein so I don’t crash and burn after my workout. Today I had half a banana with a few almonds 🙂
Katy says
stupid automatic name filler on my computer! now I look weird that I added my last name 🙂
Kath says
Jessie,
Your school’s DPD director can explain it all much better than I can for your specific program. Everything you need to know is on the ADA site as well in the Education + Careers section:
http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/career.html
Check out the education flow carts.
Kath