I used a step counter for two days and then lost interest. I put it down and now I cannot find it.
I had no idea of where I fell with regard to the magical 10,000 steps a day. The first day I wore it I hit 16,000 steps and the second day was a recovery day and I hit 13,000 steps.
What I quickly noticed is that walking a mile is approximately 2200 steps while running the same mile is about 1600 steps. If you are only looking at steps, then walking is more "activity" than running. Furthermore, walking for twenty minutes is about 2000 steps (with most people not hitting 3mph unless working at it) while walking up-and-down a flight of steps might log 640 steps.
Protein
It was suggested that eating more protein might speed my recovery and reduce the discomfort during my off-days. 30 grams of protein thirty minutes after a "heavy" work-out was mentioned.
Looking at my diet, I am ridiculously short of the 140 grams of protein per day a 200 pound "athlete" might consume.
What do you guys and gals think? Any favorites for protein-rich, post workout meals?
Giant Foxtail
The sparrows were feasting on the Giant Foxtail seeds in my garden. Alas, that means that the seeds are viable. They would not be bothering with them if the seeds were not filled with carbs, protein and fats.
More paper-wasps and hornets
***AI was consulted during the writing of this section. May contain errors or manufacturers may change inert ingredients***
For a variety of reasons, paper-wasps and hornets frequently build their nests in and around security cameras.
There are many products that can be used to kill the stinging insects from a safe distance. Most, but not all of them, use a highly volatile petroleum distillates as a base. However, some of the most common ones use mineral oil as the inert carrier.
Even though mineral oil can improve how the insecticide "prints" on the feet of hornets that were not in the nest when you sprayed it, it has several disadvantages. For one thing, it can stain the siding of your house and it can leave a hazy film on the optics of your security camera that attract dust and decreases the "sharpness" of the images.
For instance, Hot Shot Wasp & Hornet Killer advertises a 27' range but it uses mineral oil which can stain siding and leave a hazy film on the lens or lens-cover of your camera.
Raid Wasp & Hornet Killer is another widely available product with an advertised range of 25' and it also has a mineral oil base.
Even organic products are not necessarily free from staining or that hazy film since some of them contain canola oil.
Those exercise issues might have something to do with getting older. And it ain't gonna get any better. ---ken
ReplyDeleteProtein vs calories may be a problem. It is for me, since I don’t move as well. That getting old thing again.
ReplyDeleteI know peanut butter, and tuna are good protein choices, and meat.
You could look into protein powder, added to juice or milk. I used to use a little of that. Can also be added to some food - eggs, breads, cookies. It’s a good excuse to eat cookies!
Southern NH
Beef jerky, pork rinds, tuna salad, boiled eggs, any kind of meat product. 140 grams isn't a lot. That's about an ounce and a half of actual protein. Maybe eight to twelve percent of your serving is protein (spitballing based on what canned goods in the cupboard say) so you need a decent helping of meat at every meal. Cut the carbs off you want to reduce inflammation. That might help your recovery day too.
ReplyDeleteto get 140 grams of protein, you would have to eat 23 eggs. To get 30 grams, that is 5 eggs after your workout. That bis a lot for most people.
Delete"What do you guys and gals think? Any favorites for protein-rich, post workout meals?". I've been on a multi-year quest for this, it's tricky (especially when trying to lose or maintain weight).
ReplyDelete1. Protein per calorie (PPC): Higher the protein per calorie the easier to hit your macros (in theory).
2. Palatability: Needs to be edible when you're not interested in food, especially when working hard.
3. Satiety: You want the food to keep you full for a while, as you are still consuming calories. It's very easy to get the protein if you focus on PPC and Palatability only to realize you're steadily gaining weight because it's so low Satiety that your total daily consumption just went up.
So, here are random tips from over the years:
Poached Chicken: Boneless skinless chicken breast gently poached in court bouillon or salty broth is good when chilled and sliced. Not super appetizing when you're hot and sweaty, but not horrible either (especially chilled with a hot sauce or similar).
Cod: Cooked and chilled (either poached or baked) you can make a pretty decent wrap with a low carb wrap, a piece of cod and some mustard/hot sauce. Might be able to get 20g/100cal net on the meal.
Eggs: The idea is good, but unless you're willing to eat something like 4 egg whites per whole egg the macros tend to be more of a young man's game.
Shrimp: Horrock's is great for bulk shrimp and it is amazing macros/palatability, and not horrible satiety. But you do feel weird eating a shrimp taco.
Setting aside real-ish foods.
Whey protein isolate: Many different brands, should be at 25g/100cal. The different flavors range from "amazing" to "horrible". Will give you horrendous gas if you use it too much, and the Palatability/Satiety is an issue. You end up feeling sick to your stomach getting it down and then an hour later are starving. What I've done, and it sort of works, is to do a Quest cookie (or some other artifically high protein "snack", including baking my own using protein powder) with a thin protein shake and then maybe some jerky. The meal macros are good and it helps you feel like you've ate something so you're not starving later.
CarbSmart Bread, peanut butter, 0 sugar jelly: The macros are tolerable, the sandwiches are easy to make and pack well.
Biltong from Costco: The price per pound is high and it's beef so the macros aren't as good as chicken, but easier to sneak in with/after a more sugary snack to add some satiety and give you something to chew.
Mostly though I just try to keep chicken (chicken skewers, poached, cubes, slices, lunch meat) on hand at all times. The second you run out you'll snack on something else and your protein is tanked.
ERJ, I do not have much to add to Spartan above. My go-to list includes whey isolate (can be pricey, but worth its weight in terms of grams of proteins and the different things it can be combined with), yogurt (which I make myself 95% of the time), milk, eggs (hardboiled for me for lunch or snack), and fish, largely salmon.
ReplyDeleteAs a bird hunter, any field that had a good growth of foxtails usually held pheasants, doves or quail.
ReplyDelete