To Yolk or Not To Yolk – That is the Question

I love eggs. And I like to think they love me. They’ve been a staple of my diet ever since I was a kid and it’s still true today. In fact, I had two hard boiled eggs for breakfast this morning. Over the years eggs (particularly the yolk) has gotten a bad rap for not being good for you. That’s old school logic. Just the other day my wife and I were debating the nutritional value of eating the yolk and whether or not it was good for you. She was of the mindset that they’re bad for you. I tried to tell her that current thinking is that it isn’t as bad as you think. Today I came across a great article that talks about the yolk and whether or not it’s OK. Here’s a quote from Kelly Plowe, R.D.: If I were to create a top 10-superfood list, eggs would hands-down make this list every single time. There is irony in this because for so long the egg was one of the most misunderstood foods (believed at one point to contribute to heart disease), which research has now cleared up. “Eggs, specifically egg whites, have become a mainstay in many diets thanks to their lean, satiating protein. Many are still surprised to learn however, that the yolk itself has about 3g of protein, almost half of the protein found in an entire egg. The yolk is also where all of the cholesterol (about 185mg) is found. The American Heart Association recommends keeping cholesterols intake to less than 300mg a day, which makes including an egg everyday, as...

Friday Feedback: Feeling Yucky Sucks

Thought I would take a few minutes and give everyone a little feedback on my riding and weight loss. I haven’t been updating you and feel that it’s something I should be doing more of. Plus it’ll get me into a habit of posting more since I am really sucking in that area. For this first feedback I’m going to start two weeks back and bring you up to speed through today. Last Week On The Bike It was a really good week for me both on and off the bike. I continued working through the 15-week interval training plan I’ve been following and haven’t had much problem with it so far. I did determine that I’m not riding as much as I need to (only getting about 65 miles per week in the saddle). I vowed to extend some of my weekday rides in order to up the mileage. Last Saturday’s group ride from the shop was awesome and one of my best yet. I managed to hang with the fast group for just over 13 miles hitting speeds up to 25 mph. I kept myself tucked away in the pack for that ride and didn’t do any pulls in order to conserve my strength. I’m not sure I could have hung with them for as long as I did if I had been out front pulling. Regardless, it was a great ride for me. I’ve got a post planned to pass along some info that has helped me stay with the faster group that you beginners might find interesting. Last Week Off The Bike I hit a...

Binge Eating on the Weekends: My Nemesis

Binge eating on the weekends can wreck your weight loss strategy faster than my daughters can tap out a text message. And they’re fast. I love the weekend but no schedules to keep, no meetings, and no commute spell disaster for my healthy eating plan. For me, the weekdays are so much easier to concentrate my eating plan. Why? Because they’re structured. I get up, ride, have breakfast, around 10 have a mid-morning snack, have lunch, around 2:30 have an afternoon snack, then dinner in the evening. Rinse and repeat Monday through Friday. Simple and easy. I can thank a long military career for liking things structured like that. It drives my wife batty as she’s the polar opposite. Then along comes Saturday and Sunday. Saturday morning is somewhat structured because of the shop group ride but after that my eating plan goes out the window. I’m not sitting at a desk waiting for the time to roll around to have a snack. There are temptations in the house to graze on and everything starts to go down hill. And before I know it it’s Monday morning and I’m wondering where all that weight came from. Time to fix it. Not being able to connect a good week of eating with a good weekend of eating is hurting my weight loss right now. I think my root problem is willpower and a false feeling of “I just did a hard group ride this morning so these few chips aren’t going to hurt.” Have you ever told yourself that? But then those few chips turn into chips and guacamole, a...

Pre-Ride and On the Bike Fuel

On Monday I mentioned that I had a great group ride last weekend that, I believe, was sparked by a change in my pre-ride meal. The change came about because I was ignorant on a couple of things and Kelli at Apex Nutriton straightened me out. If you’ve been cycling for any length of time you know that your body needs to be properly fueled before you start riding and, if the rides is long, continued to be fueled it while riding. I knew this but my knowledge of fueling was very limited so I needed help. When I signed up for the Cycling for Optimal Weight plan with Darryl and Kelli I started getting an education and help. One of the first things Kelli did was help me establish a pre-ride fueling plan. Short One Hour Rides My weekday rides are, generally, about an hour in length. I ride anywhere from 10-15 miles depending on what the training plan calls for that day. The pace can range anywhere from 14.5 to 16.5 mph solo (so no drafting off a buddy). For these shorter weekday rides Kelli had me eat the following before riding: 4 oz of water mixed with 4 oz of juice. (I use a measuring cup to get it pretty exact) 1/2 of a banana. Ideally I would eat this about 30 minutes before riding but it was usually anywhere from 15-20 minutes before I rolled out of the garage. Prior to getting help from Kelli I would almost never eat or drink anything before riding in the morning. I immediately started to notice an effect...

Prevent the Training Plan Derail

I’m well into my mision of Cycling for Optimal Weight. The last few days I’ve been reading the information Kelli sent back to me including my health assessment, recommended supplementation and eating plans. As she said in an email to me, it’s a lot to ‘digest’ all at once. Once I have a handle on the supplements and meals I’ll do more detailed posts on those areas of the plan. I’m really excited about this if you can’t tell. It never fails that when you start a new diet, training plan, or resolution that you’re bound to have something try and derail your progress and motivation right away. It happened to me yesterday. I’m supposed to get 5.5 hours in on the bike this week and was on track to do that after my ride on Tuesday morning. All I needed to do was ride for my hour each morning from Tuesday-Friday and then 1.5 hours on Saturday morning. Not so fast my friend. The Inevitable Derail Wednesday morning I woke up naturally at 4:50 AM to the sounds of the neighborhood through my open window. No, it wasn’t the birds chirping, or a dog barking, it was the garbage truck picking up the recycling bin. And then the truck goes in reverse. Beep, Beep, Beep. Need I remind you that it’s 4:50 AM? I think you get the picture. As I lay there listening to the sweet sounds of the garbage truck, I heard something else. The pitter-patter of rain and the flow of water in the rain gutter outside my window. The rain was actually a relaxing...

Cycling for Optimal Weight – A Mission

A few weeks ago, Darryl over at Lovingthebike.com and Kelli of Apex Nutriton, unveiled a new training program called Cycling for Optimal Weight. Darryl and Kelli released a mini-ebook that covers both the cycling and nutrition sides of getting fit and healthy with the sport of cycling. The ebook (which is totally free by the way) is filled with some great tips and I love the section at the end where they include sample eating plans tailored to when you are riding – morning, mid-day or in the evneing. I decided to take them up on their offer to track my progress and have already filled out my assessment, taken my starting measurements (rope and choke), and snapped a couple of profile photos. The measurements and photos were an eye opening experience but I kinda had an idea of how bad they would be. As I work with Darryl and Kelli to get this weight off, I’ll keep you informed of my progress here on Biking To Live. I’ll do my best to relay to you what I’m going through, the riding I’m doing, and what I’m eating. I believe I’m going to learn a lot and it’ll be the perfect opportunity to pass that info along to you, my readers, as you work to improve your health with cycling. Why did I decide to try their plan? Well, there are a few reasons: Darryl is a great person. I’ve come to know him personally over the last six to eight months and the encouragement he’s shown me has been awesome. I couldn’t imagine working with another person to...
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