carb cycling..hmm.

by Janetha on October 13, 2009

in meals

today miss ashley tweeted:

@dailygoods can’t wait for the @foodbuzz festival!! especially for my roomiesss @greendogwine @janeeetha @dailymoderation

and i did a quick calculation.. only 24 days until the foodbuzz festival! eep. and 22 days until i go to california to see my sister and her fam before the fest. can’t stand it!

it was another good day in the SLC. a little overcast.. but no snow yet :( pray for snow people!!

meals were all good too! and they all followed the kitchen clearing challenge.. i didn’t have to buy anything new to create any of these meals. yayer!

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meal 1: protein oats + mighty maple @ 9:00 AM

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well i had a tutorial fail today. i started to take photos of the step-by-step on my protein oats but my camera was dying.. dying.. dead. next time!

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they were still incredibly creamy and delicious. oh protein oats, you will never get old.

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meal 2: spicy oats! @ 1:00 PM

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i guess i was just in an oaty mood today.. sweet for breakfast and savory for lunch. i wish i was like susan or angharad or kristie or leah and spelled it “savoury”!

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in the bowl was 1/3 cup oats, 4 egg whites+1 whole egg (scrambled), mushrooms (yum!), 1 laughing cow light wedge, frank’s red hot and 1 carb ketchup.. may not look pretty but it tasted dy-no-mite!

right before leaving work i decided to have a little snack to power myself through my upcoming workout…

meal 3: strawberry chobani @ 5:00 PM

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i am almost all the way through all the chobs flavors! time for a reeeeview!

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same stats as the blueberry chobani.. but i was much more impressed.

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one reason was that there was actually fruit at the bottom of this yogurt like the package told me there would be.

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i also like that it is not bright pink like the artificially colored and flavored yogurts out there.

the strawberry flavor was perfect and did not overpower the greek yogurt at all.. and of course, like all the chobani flavors, it was extra thick and creamy! t didn’t beat the peach or the vanilla, but i still enjoyed it. overall grade: A-

i went home to change for the gym and was greeted with some fun mail!

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i love new magazine day :D and what is that box there? what could it be…?

a package from my girl averie! she is too sweet for words. this is the yummiest care package ever! three yummy treats!

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with a lovely note from her personal bakery :)

of course i immediately sampled a raw donut hole..

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the verdict? LOVE! averie, i hate arizona because of the heat but if living there meant i could eat your treats all the time i would move in a heartbeat :) THANK YOUUU <3

gym time!

warmup: 5 minutes on stairmill

hamstrings:

  • single leg db deadlifts: 12 @ 15#, 10 @ 20#, 8 @ 24#, 6 @ 30#, 12 @ 16#
  • stability ball hamstring curls: 15 reps
  • i did ab work between each set

calves:

  • standing weighted calf raises: 12 @ 20#, 10 @ 40#, 8 @ 60#, 6 @ 80#, 12 @ 20 #
  • single leg calf raises @ bw: 12 reps each leg
  • i did 20 walking lunge-and-twists with 10# weight between each set

quads:

  • leg press: 12 @ 100#, 10 @ 140#, 8 @ 180#, 6 @ 220#, 12 @ 140#
  • leg extension: 12 @ 70#
  • i did 12 reverse calf raises @ 100# between each set  (works the muscle covering your shin)

10 minutes of ab/glute work

20 minutes riding the bike/reading oxygen

the end.

i got home and it was time for a kitchen clearing challenge dinner!

meal 4: ginger sesame chicken stir fry @ 8:30 PM

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i did it again! i amazed myself. how have i had all this stuff at my house for months and not made this yet? i cooked some frozen chicken and stir fried it with these veggies (i have a huge costco bag of them that is halfway full):

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i stir fried the chicken and veggies with sesame oil which lends a distinct and delicious flavor to anything it touches. i love sesame oil.  and what better to pair the sesame flavor with than with ginger? i coated the final product with some of annie’s gingerly vinaigrette dressing:

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who said salad dressing is just for salads?! not me! this was the perfect dressing for my stir fry.

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a veggie filled, protein packed, delectable meal.. all at the tip of my fingers!

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i have a feeling there will be some vitatop lovin’ for dessert tonight.. i still have a few of those to clear out of my freezer ;)

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i want to take a moment and talk about carb cycling.  i read an article about it in my new issue of oxygen.

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i have read and heard a lot of good things about carb cycling.  carb cycling is the process of eating different amounts of carbs each day.. usually going from really low carb one day to really high carb the next.  i have read this helps break plateaus and also boosts your metabolism to help you lose more fat.

the article suggested doing a 3 day cycle which starts with a low carb day, followed by a high carb day and then finishing with a moderate carb day.  the actual gram calculation is as follows:

  • low carb day=body weight (in lbs) divided by two = grams of carbs you should eat
  • high carb day=body weight (in lbs) times by two, subtract 3=grams of carbs you should eat
  • moderate carb day=body weight (in lbs)=grams of carbs you should eat

it also noted that you could do a whole week of carb cycling. it would look like this:

  • day 1=low
  • day 2=low
  • day 3=low
  • day 4= high
  • day 5=moderate
  • day 6=moderate
  • day 7=moderate

it also said to keep the calorie and protein intake the same.. just change the type of carbs you are eating to vary the grams you are taking in.  for example, on a low carb day, eat more veggies and don’t eat starchy carbs. on a high carb day eat oats and bread.  on a moderate day i would eat just as i always do, since on body for life i eat my body weight (in lbs) in grams of both protein and carbs.

a few of the key points i took from the article were:

  • carb cycling restores your fat-burning hormone levels (leptin), which keeps your metabolism up and your hunger down
  • low carb makes your body turn fat into fuel
  • staying low carb for an extended period of time (think atkins) will cause your leptin levels to drop.. which makes your metabolism drop and your hunger rise. side note: ever done a low carb diet for a long time? it makes me ravenous! this makes a lot of sense to me.
  • going from low carb to high carb keeps your leptin levels in check
  • high carb days support muscle growth through insulin release
  • the psychological impact behind carb cycling wins because you don’t feel restricted and knowing that you can eat more carbs soon helps you get through the lower carb days
  • it is suggested you do this for two months for optimal results because of hormonal changes

interesting! the article also said that no negative effects have been medically or scientifically found from carb cycling. so, in other words, it wouldn’t hurt to try!

this is definitely something i am considering. i am not in a position right now to do the carb cycling as it takes a lot of meal planning and counting.. i am just too poor and too stressed with moving.  but once i get settled at my new place i really want to try this out and see if it helps break my hovering plateau!

i found this all really informative so i wanted to share.

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well, tomorrow is another day. hope you all are going to be eating waffles for waffle wednesday! oh, and just so you know, wednesday, october 14th is also national chocolate covered insect day!!

i want to leave you with something marisa always does: one good thing.  she always says one good thing about the day and it always makes me smile.

one good thing about today: i officially fit into my size 2 skinnies this morning! yes, they are a tad snug (in the thigh section of course) but they fit! :)

Qs:

1. what are your thoughts on carb cycling? have you tried it? would you? what are your thoughts in general regarding low carb/high carb nutrition plans? discuss.

2. what is your “one good thing” for tuesday?

xo. janetha b.

p.s. remember when julie randomly won my 1,000th commenter giveaway that i didn’t tell anyone i was having? well.. just a hint.. someone is going to be winning my 5,000th commenter giveaway before my next post! oh i wonder who it will be!

p.s.s. check out my guest post on deb’s blog!

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Alison October 14, 2009 at 3:01 pm

Oh man I’m your 5000th commentor I can just SENSE it!

The carb cycling thing is interesting – and you know, I think I do that without even thinking! Maybe it’s a very intuitive kind of thing? Some days I really only get carbs from fruits and veggies with no grains, then another day I have a bowl of oatmeal and bread or tortilla for lunch. Never heard of it – interesting stuff!

Totally jealous of your raw donut holes from Averie!

It is now Wednesday but I’ll still come up with one good thing…

ok, got it.

I had a fab workout today that left me feeling just happy as can be all morning!

Kristin (Kristin's Nibbles) October 14, 2009 at 3:22 pm

Love packages + mags! So much fun!

Carb cycling looks interesting. I might try it. I am very against low carb diets because although they can help you lose weight, cutting any sort of calories will. I believe in eating the right carbs- whole grains, brown rice, veggies, sweet potatoes, and limiting the white ones. THOSE will make you fat! Balance is always key.
I wouldn’t go HIGH carb because a balance of fats + protein with the carbs is important. But the cycling sounds interesting!

And one good thing… my food. nothing else seems to be going my way. =/

xo
K

Maddy October 14, 2009 at 4:26 pm

I might try carb cycling… but I dont know the exact places I get carbs from besides bread, cereal ,etc.

Katie October 14, 2009 at 4:57 pm

Stir fry is always such a good kitchen clean out meal! Love it. Yours looked awesome.

1. I would try carb cycling. Very interesting. I do a version of that with my daily meals – one high protien, one high carb, and one mix. I like it. Didn’t know there was anything like this out there besides my own crazy way of eating.

2. One Good Thing: a student in my class told me that they had a dream in which I turned into a 7 foot basketball player with an afro and red glasses. Such laughs.

mom October 14, 2009 at 5:26 pm

Hmm carb cycling – is that where you eat a really yummy roll while riding the bicycle?? Never heard of it! One good thing: I get to see Neef FINALLY and she is cooking dinner for us too, can’t wait!! xoxoxo

ellie October 14, 2009 at 7:00 pm

salad dressing for stir-fry sauce is genuis! are the annie’s dressings good? They sent me some coupons and I hunted high and low for the woodstock, but ended up with goddess…thinking it might be good with chicken/chickpeas.

I haven’t heard of carb cycling, though calorie cycling, yes and am thinking it’s the same science behind it (ie, keep the body guessing). I don’t know about these things- they seem kind of…too much effort. NOT that weight loss/maintenance is effortless, but this seems kind of unnecessary. Though when my weight plateuas, switching things up for a few days can change things. I have never counted carbs- I focus a lot on protein and overall calories, eat some kind of grain at each meal and figure it’s semi-balanced. Emphasis on the semi :P

Tuesday…is that today? Yesterday? I am going with BABYCAKES! My good thing lasted 3 days…one cookie and cornbread split over the next 2 mornings. Oh, and kabocha discovery!

Becky October 14, 2009 at 8:31 pm

I haven’t tried carb cycling…it sounds interesting though! I don’t know if it would work for me…when I’m cravin the carbs bad I tend to go overboard! It does seem like it would require a lot of meal prep and discipline.
Congrats on fitting into your jeans! That’s awesome, keep up the hard work :)

runroamrecycle October 14, 2009 at 9:14 pm

Love the clean out the kitchen challenge.. I need to hop on that!

I feel like with the level of training I do, the low carb days would just leave me too short on energy. I’ve never tried it though.. so maybe not?! Worth trying!

broccolihut October 14, 2009 at 10:22 pm

Love the looks of those spicy oats–going on the menu for tomorrow!

Jessica (jesslikesithot) October 14, 2009 at 10:26 pm

Hi Janetha!!!

You have got this girl craving some SPICY oats, and bad. I haven’t even tried them before!! What’s wrong with me….and I thought my name was jesslikesitHOT. hahahha

Mighty Maple is still on my TO DO list. Must buy that pb & co flav next! I’m sure its just as heavenly as it sounds.

And congrats on gettin’ yo adorable bod in those jeans girl!! Keep taking care of yourself, you’re doing so great!

I think carb cycling couldn’t hurt to try….but if you do try it out just go for what you THINK is high & low carb….don’t stress yourself out with all the specific numbers!! love you!

jenngirl October 15, 2009 at 3:38 pm

I’ve been wanting to try savory oats, and I think you just inspired me!

1. I don’t know if carb cycling is for me, I might feel like I was restricting too much (which can def be a problem), but I could see how it might be useful to others

2. Tuesday (yesterday) my advisor/favorite prof agreed to write my grad school recs!!

Tiffany S. October 15, 2009 at 5:32 pm

I cannot wait to hear ALL about the Food Buzz Festival!!!!

Lara (Thinspired) October 18, 2009 at 7:06 am

This is SO interesting. I have heard of calorie-cycling before, but not with carbs. I think when I go back to tracking my food on SparkPeople I might try to do this for three days and see how I like it. Thank you for drawing attention to this and that article. I will have to go on a hunt for Oxygen!

Katie December 24, 2009 at 9:42 am

Did you have good results with cycling?

Saw more articles about it!

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