I usually like to dedicate post topic 100% to CEimB, but this week is different due to a running challenge.   So to begin, I’m going to review my nutrition percentages.

Carbohydrates, Fats, Proteins.  When it comes to fitness, we place percentages on these items to achieve desired results.  For example, a runners percentages will be different than a body builders.  Runners need more carbohydrates.  When body builders prepare for a show, they almost cut out carbohydrates and fats entirely.  Sometimes to dangerous levels. This is to achieve a very cut, lean look – make their muscles POP!

The percentages I’ve established seem to work great for me, the “wanna be”  half marathoner not the body builder (although there’s an idea  ).

FAT = 25%   CARBS = 45%  PROTEIN = 30%   My carbs are a little low for running but so far so good.   I will probably be gradually increasing them as my long runs become more frequent.  I’ve read that for running, carbohydrates should be from 50 % to 60 %.  Not sure – I’m no dietician. 

This week, I’ve posted 2 days worth of eats and you can see that my meals don’t vary too much.

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My daily caloric intake is usually about 1800 cals.  If I exercise and use up about 600 calories, I add that to my balance so I try to eat 2400 cals per day.  That’s tough for me but I have fun trying 

My typical meal plan (approximations): 

Breakfast:  546 calories  37 g protein. 86 g carbs.  8 g fat

Mid Morning Snack:  181 calories  11 g protein.  19 g carbs.  7 g fat

Lunch:  350 calories 25 g protein  48 g carbs.  8.5 g fat

Afternoon Snack:  280 calories  32 g protein  22 g. carbs.  9 g fat

Dinner:  538 calories  47 g protein 35 g carbs.  15.5 g fat

Totals:  1895 calories.     Percentages:  45 % carbs.  32 % protein.  23 % fat. 

The following charge is a typical day and is generated by Calorie King.

Daily Nutrition chart

See how that evening snack is empty?  I’m no longer an advocate for after dinner snacking.  I used to inhale a HUGE bowl of popcorn at around 10 pm…NO MORE!  

As for the resulting energy levels from yesterdays run, good.  I do have a blister.  I’ve NEVER had a blister before. It’s right in between my second and third toe.  The third toe slightly overlaps the second toe.  Anyone know if there is such a thing as “toe separators?”

CEimB GARLIC BASIL SHRIMP

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This weeks recipe was chosen by Margaret of Tea and Scones.  That name just makes me hungry!

Make sure to check Margaret’s site for the recipe or find it HERE on line.  Ted and I love shrimp and this recipe was a 360 winner: Easy. Quick. Tasty. Healthy.

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I followed the recipe except for:  adding 8 oz of steak cut mushrooms and I used JUMBO shrimp instead of LARGE. 

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I cooked the mushrooms with the shrimp. But when I removed the shrimp, I left the mushrooms in the pan and added the garlic and red pepper flakes, then the wine. 

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Ellie’s original recipe (without my adjustments)  serves four and, since we are talking about nutrition, offers the following per serving:  260 calories.  10 g Fat.  30 g Protein. 6 g Carbs.

Great going, Margaret. We loved it.

Joanne

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