CEimB GB Shrimp and Percents

by Joanne on April 8, 2010

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 SconesThat 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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13 Comments

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    • At 2010.04.08 07:49, Kayte said:

      I was hoping to get this made and delay posted before I left on spring break, but no such luck, so I will make it when I return and hopefully double post next week. Yours looks so fabulous, love the addition of those mushrooms. Great photos of it all. It was interesting and educational to read your meal plan…I knew you were very scientific about it all, and this is proof! Love that you have crunched all the numbers. After dinner snacking has never appealed to me…never been a downfall. It’s sort of like dinner has always been it and then I don’t ever think about food again until morning. Hardest times for me are late afternoon as I always want to munch then for some reason. Try to find a lot to do to keep me from it from 4:30 on til dinner. Your shrimp dish looks wonderful.
      .-= Kayte´s last blog ..Spring Break! =-.

      • At 2010.04.08 08:02, Joanne said:

        Kayte: I think the afternoon is the toughest time for most of us. I usually want something sweet and chewy which is why I choose certain protein bars. While I prepare dinner, I may grab a handful of pretzels or more carrots and hummus.

        • At 2010.04.08 08:42, Lori (Finding Radiance) said:

          Love to see another big breakfast eater! I always wonder when I see how little some people eat for breakfast how they make it to lunch. Of course, I work out in the morning, so I need it.

          I shoot for 40C/30P/30F – although I will up the carbs on weekends.
          .-= Lori (Finding Radiance)´s last blog ..Injured…. =-.

          • At 2010.04.08 09:25, Joanne said:

            Breakfast is my favorite meal. I hate being late for breakfast!

            • At 2010.04.08 09:48, Nicole. RD said:

              I like your macronutrient breakdown – I think that ratio works really well for a lot of goals. 🙂 The shrimp look awesome with all those spices and beautiful basil and tomatoes! YUM!
              .-= Nicole. RD´s last blog ..Loose Flexie =-.

              • At 2010.04.08 11:07, kalli@fitandfortysomething said:

                love seeing what you eat 🙂
                you are so healthy and on track-love it.
                and of course your shrimp dinner looks amazing!
                have a great day joanne
                .-= kalli@fitandfortysomething´s last blog ..A Tough 8K and Greek Traditions =-.

                • At 2010.04.08 12:19, Chaya said:

                  The mushrooms are a great addition. I couldn’t use shrimp but found some mock kosher lobster and subbed it and it was really good. This was a nice light meal.
                  .-= Chaya´s last blog ..Garlic Basil Fish – CEiMB =-.

                  • At 2010.04.08 14:18, Ana (AnActive Adventure) said:

                    I just started Jillian Michaels program “making the cut” and she emphasizes on the percentages of food one should eat. In her program I am a “balanced oxidizer” so the percentages of the food I should consume should be 40% carbs, 30% protein, and 30% fats, very similar to your proportions! How do you figure out the percentages of what you are eating??

                    That garlic basil shrimp looks so awesome!! Hope you are having a great Thursday!!

                    xoxo
                    .-= Ana (AnActive Adventure)´s last blog ..Making the Cut =-.

                    • At 2010.04.08 15:29, Joanne said:

                      Ana: I use CalorieKing software. But I think there is some freeware out there that you may be able to find which will keep track of your nutrition. A friend just told me about FITDAY http://www.fitday.com. I’m not sure how that works but it’s worth a try because it’s free.

                      • At 2010.04.08 17:46, Gera @ SweetsFoodsBlog said:

                        I’m not too precise in my intakes (less using software) but this is a great manner to see a balanced nutrition for running.

                        If I’m near a race – pasta and more pasta – with other carbs, I can burn more than 1000 cals. Also I avoid meats and heavy salads.

                        Love this shrimp delight 🙂

                        Cheers,

                        Gera
                        .-= Gera @ SweetsFoodsBlog´s last blog ..7 Surprising Foods You Can Put in the Freezer =-.

                        • At 2010.04.08 18:38, teresa said:

                          i loved this dish too. the mushrooms are a great addition!

                          • At 2010.04.08 19:14, Margaret said:

                            I’m so glad you got to cook along with me this week. I love shrimp and cook it when I can. Low carb and delicious.

                            Yours looks delicious. I like the addition of the mushrooms. Perfect.
                            .-= Margaret´s last blog ..{CEinMB} Garlic-Basil Shrimp =-.

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