Through Twitter I have had the pleasure of laughing at some of the best tweets that this athlete posts. One funnier than the next. I can honestly say that I have no recollection of how we were ‘introduced’ but I am a better person for having had the opportunity to read tweets and exchange emails with her.
The athlete I am talking about is ME Skibba on Twitter. If you don’t follow her then stop what you are doing, open a new browser and go to Twitter and add her. You will laugh all day long.
Her self description is: Slug runner who began running in June 2009 at 38. Decided to Tri my hand at the triple threat. Afflicted by Tri addiction, 70.3 is my goal in 2012. Oh. And I love food. (check out picture in the gallery and try not to laugh.)
On to the Athlete’s Plate. We exchanged a few emails as she was looking for some observations of what she ate and if I could help. Whenever I get this type of inquiry I start with two things. 1- I am not a registered dietitian or nutritionist and everything I speak of is through personal knowledge and is not based on studying this topic in a classroom manner. 2- Generate a food log for 3 days that includes what you ate, when you ate it, why you ate it, how you ate it, where you ate it.
The reason for the questions is it forces a person to stop and look at what they are doing. They immediately take a more conscious look at their intake and have already started to make any changes because of this. Once the changes have started it is easier to keep going. As you may know it takes about 3 weeks to make a change become a permanent habit. Through this process they are already 3 days into the change without knowing it.
Here is what she ate over the course of two days:
I think that her two days of food is terrific but just from pictures have some observations:
1- How much dressing was put onto the salad at dinner on Monday? Instead I would have it on the side and just dip the fork into the dressing and then pick up the greens. Pouring the dressing on is adding calories that are ‘hidden’ because you believe you are eating a salad so it must be good for you.
2- How much tzatziki was put onto the lamb burger? Again, put it on the side and just dip your fork into it and then pick up portions of the lamb burger. You will still get the flavor without the calories.
3- The gala apple is a great choice, but without a lean protein the sugars in the apple will fade quickly and you will think you are hungry again. I would add 1 Tbsp of nut butter on the side and scoop it up with the apple (chopped) There are plenty of fats in nut butter but they are healthy fats and because it has that stick to your ribs feeling you won’t be hungry so fast.
4- On Monday she went from 12p to 6p without eating a thing and that is a long stretch ONLY if she wasn’t hungry in that time. If she wasn’t hungry and able to control her portions at dinner then not a problem, but if you were hungry going that long could be a problem. You will be so hungry at dinner that you consume more than you need to. On Tuesday, a workout day, her meals were much more frequent and that helps with metabolism and curb hunger.
5- Lots of water was consumed and this is key. Obviously it helps with hydration, but it also helps with hunger. When I think I am hungry the first thing I do is grab some water. I might be dehydrated and not hungry but my mind is telling me I’m hungry. Water can help stave off hunger.
6- Her dinner plates are over 50% vegetables/grains and the smallest portion is lean meat. Great balance.
SkibbaDoo –> thank you for the opportunity to review your Athlete’s Plate. It is always fun to see how other athletes are fueling and refueling their bodies for their endurance sport.
What do you notice about her Athlete’s Plates?
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