Is protein more satiating than carbohydrates or fat?

“A review of 38 studies concluded protein is more satiating than carbs and fats in the 10-20% of energy intake range but not above that, indicating the average satiety sweet spot is a protein intake of 20% of energy intake, corresponding to about 1.2 g/kg/d for non-strength training individuals. The effect was far stronger for self-reported satiety than actual eating behavior: ad libitum energy intake didn’t reliably decrease even at lower protein intakes. The optimum protein intake for satiety was closely in line with the optimal protein intake for body recomposition and health (1.2 – 1.6 g/kg/d).”

Menno Henselmans

Haha, that fascinating article pretty much sums my protein percentage up!

I have no medical conditions.

Please see a dietitian if you require advice on eating to assist management of illness.

I’ve been logging everything in My Fitness Pal over 4 years, (lost 35 kg and have maintained 3 years) and never really pay any attention to trying to achieve any particular macronutrient percentage.

My macros have consistently been an average of 20% protein, 30% fat, 50% carbs the whole time. This seems to coincide with the general recommendation from most national health departments.

I love how I was about to say through most of Henselman’s article, but what about fibre? Yep, at the end, he says how fruit and veg are good at filling you up.

You can use them to bulk up your plate and stomach with volume for very few calories.

And I find now that a 300 kilojoule piece of fruit is satiating and lets me stop eating whereas an 800 kilojoule biscuit/cookie makes me want another.

Sometimes, of course, I’m happy to use my calorie limit on a couple of biscuits. That’s a form of satiation too.

Other days, too, I’ll have a 400 kilojoule choc protein bar if I can feel I need it.

I learned a good word last week:

Interoception

“Research has begun to explore how our [lack of] awareness and perception of our body signals (known as interoception) contribute to disordered eating. Interoception includes perceiving various internal sensations from the body. It means noticing things like how quickly your heart is beating, how heavily you are breathing, how hot or cold you are, and whether you are feeling hungry or full.”

Melissa Barker and Rebecca Brewer

It’s risky just following the “intuitive eating” idea if you’re trying to watch your weight – but I’ve found it helps if you have some understanding of yourself and the caloric content of food you can choose to eat.

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Mega list of self-care ideas that are not selling you beauty products

The media is full of girly self-care articles all selling makeup and spa treatments. (Not that spa treatments and makeup are not OK if that’s what makes you chill out.)

Self-care is about doing things that help you feel less anxious, more Zen. It’s something everyone needs. We all have difficult moments, days, weeks.

I’ve compiled a list that’s helped me learn that it’s natural to feel bad sometimes, and that we all need reminders that there are things that could help.

They might also help you go from feeling good to great!

Firstly, some suggestions from The Mighty for when we’re struggling:

  • Get out of bed.
  • Brush your teeth.
  • Wash your face.
  • Shower, even if you just get in and rinse off! The water might feel amazing for you.
  • Eat something. Even if it’s just a cracker or some bread. Just get something in your belly!
  • Walk out onto your back porch. Stand there for 10 seconds and then if you want, go back inside. Great job, you made it outside! If you feel like it, take a short walk. Get some sunshine!
  • Put on your favourite TV show or movie.
  • Check your email and clear your inbox. Respond to anything that is important.
  • Change your sheets.
  • Check your actual mail.
  • Stay hydrated. Fill up a water bottle and keep it close by.
  • Take your medication.
  • Stretch. This can be a small quick stretch on the couch or some yoga.
  • Check your text messages and answer those from people who are important or worried about you.
  • Pay any bills you might have to avoid late fees.
  • Change your clothes if you didn’t when you first got out of bed.
  • If you have a pet, make sure they are good on their food and water. Nothing feels worse than your pet having an empty water or food bowl and you not being aware of it!
  • Do a creative hobby that you like.
  • Open up the blinds to let the light come into your house.
  • Watch a funny video. Laugh.

 

Here are some things that make me feel better:

  • Tidy a space – a table, a drawer, a cupboard.
  • Discuss what feelings or insights you both had today with a loved one, without gossiping.
  • Google articles or watch a video about something you recently wished you knew more about.
  • Go outside for a walk or a bike ride, or to just sit, and enjoy the outdoors.
  • Enjoy your time on social media without feeling guilty or rushed. Use it as downtime and as a treat.
  • When scrolling on social media and you see something or someone that always annoys you, let it go and unfollow them or mute them for a while.
  • Smile.
  • Donate to Wikipedia.
  • Subscribe or donate to an independent news provider.
  • Edit a photo, draw a picture, write about your thoughts.
  • Do an exercise you love.
  • Breathe in for 3 seconds, hold for 2, then out for 3 seconds, hold for 2. Do this 10 times. Don’t worry if you don’t manage to time it exactly.
  • Try a new recipe, meal, or food product.
  • Stretch.
  • Say no to something without feeling guilty.
  • Go to bed on time.
  • Give someone a compliment.
  • Contact an old friend and ask them something you’ve been wondering about them.
  • Leave the office and go for a walk at lunch instead of sitting or shopping.
  • Make a sandwich or bring some leftovers to work for lunch one day if you always eat out.
  • See how much you can save one week/day by not buying coffee or eating out, and put that money in your retirement. fund or savings account, even if it’s only a small amount.
  • Trim your fingernails and/or toenails.
  • Make that medical appointment you’ve been putting off.
  • Go to parkrun.
  • Visit an online energy company comparison platform to see if you’re able to save on electricity/gas bills by switching providers.
  • Meal prep or list meal ideas for your upcoming lunches and/or dinners.
  • Schedule a block of time in the future and plan some self-care or a meetup to look forward to.

 

Finally, some of these ideas could go on your “Absolute No List”:

  • Don’t rush.
  • Don’t spend more on your credit card than you can repay at payday.
  • Don’t gossip.
  • Don’t allow toxic people to waste your time.
  • Don’t answer the phone during dinner.
  • Don’t buy things you don’t have space for.
  • Don’t go to bed late and don’t sleep in.

 

zenmode running self-care anxiety sober quit alcohol marathon training work volunteering administration health medication

Self-care victory

Had two terrible nights sleep earlier in the week and was struggling a lot at work. Felt like people were demanding every minute of my time and I had too many responsibilities outside of work.

 

At 5:30 am I went for an angry, 80-minute run and thought of logical kick-arse ways to reduce a lot of time spent on administration, and implemented them when I got back.

 

This helped not just me but also others to have a limit set now on what we feel we can do.

 

I made it through the day without needing any sort of medication or self-medication, and only realised this when it was all over and it hadn’t even occurred to me to use any. Nearly 400 days alcohol-free. Not even any caffeine for over 4 months.

 

Instead of freaking out with anxiety I’d been proactive.

 

Proud of myself for not pulling out of any volunteer responsibilities completely, since I’m proud of what I’m involved in.

 

Thursday 28 February I realised I’d rather use the money I’ve saved for flights and accommodation (to do a marathon in April) on a faster computer for myself.

 

This will improve my quality of life immensely and reduce a lot of frustrations.

 

I also decided to build a stronger 30 km run base rather than max out my resources for 2 months yet again on a marathon that would mean my glute/piriformis pain would worsen just when it’s been a lot better.

 

This will mean regular, consistent running to look forward to and enjoy.

 

Feeling like I’ve actually won a marathon now!

Noosa National Park running walking trail view palm tree beach

Euphoric scenic run in Noosa Queensland on day 377 alcohol-free

Set out for my run at 5:10 am and it was 24C / 75F in the pre-dawn half-light. I was running gently to take in the scenery and so I didn’t trash myself in the “Feels like 31C” (89F) heat and 88% humidity which had made me quite unwell running 13 km quite hard 4 days earlier.

Four years ago when we were in Noosa, I was 35 kg overweight and barely walking a few thousand steps a day. But that was also when I was slowly trying to increase my activity.

A year ago I had aimed to run 4 km to Noosa then explore the National Park headland trail. But both times I ran there, only I got about 1 km into the park before having The Fear that if I didn’t start running back I’d need a toilet before I had found one.

This run was a victory venturing into the unknown (where there were loads of other people)!

I’d found a map showing toilets a few hundred metres past where I’d got before. I also brought my Camelbak containing chilled water, and was much more Zenned-out and calm, and able to enjoy every moment.

When I stopped drinking about a year ago, I started to lose my anxiety. That, and no fear of a toilet emergency were some of the reasons I enjoyed this.

On top of all this, the scenery was incredible, and I started to feel quite euphoric!

I paused a lot to take photos, and I’m happy with these ones.

Sunrise Noosa Parade bridge Weyba Creek running Queensland AustraliaNoosa Queensland Australia tropical plantsSunrise Noosa Parade bridge Sofitel Hastings Street running Queensland AustraliaNoosa Heads beach Queensland Australia running surfingBoardwalk Noosa National Park running walking trail view Queensland Australia trees beach oceanBoiling Pot Noosa National Park running walking trail view Queensland Australia trees beach oceanNoosa National Park running walking trail view Queensland Australia trees beach ocean tropical plantsNoosa National Park running walking trail view palm tree beachBeautiful Trail Noosa National Park running walking trail view Queensland Australia trees beach ocean sunriseNoosa National Park running walking trail view Queensland Australia trees beach oceanNoosa National Park running walking trail view Queensland Australia trees beach oceanDolphin Point Sunrise Noosa National Park running walking trail view Queensland Australia trees beach oceanNoosa National Park walking trail view running

I’d made a connection in the morning that each fairly typical glass of wine I used to drink had the same number of calories as two slices of bread.

Three glasses of wine a day (or a beer and two wines) plus the usual meals and snacks and no purposeful exercise for 5 years meant the weight steadily crept up and up, till I discovered how to count calories easily for free and started to move more.

Last year’s holiday began during my first month without drinking and I had been so proud to stick to not drinking during it, and happily surprised I found it so enjoyable.

This year, the distances walked and run seemed much shorter and I felt very light-hearted.

AF is the new black. 1 year alcohol-free.

Not sure what’s made me happier today – reaching my 1 year alcohol-free milestone or hearing that friends are winning their battles with their old habits.

One friend online made me very happy by having an AF birthday. Not long ago he was drinking about a dozen beers a day.

Another who was headed for a compulsory detox has now (with doctor’s guidance) reached Day 10.

Four others today said they have cut back or been AF a while. Two plan to do Feb Fast and one doesn’t think she’ll drink again.

This is not even counting all the many users of the Daybreak app or the My Fitness Pal Less Alcohol thread participants I’ve been supporting and learning from who are making concerted efforts to learn strategies and cognitive behavioral therapies to change their lives.

I spent the evening of Day 365 having a chat with my sister and husband, then going to Run Club to do a speed session. You can’t get the vibrant and lovely feeling that you get from running from any sort of alcohol or drug. Had another chat with my son, and a quick stir-fry dinner, an icy glass of blackcurrant cordial and sparkling water, chocolate, and now I’m ready for sleep.

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Not my New Year Resolutions

New Year’s Resolutions are for people who aren’t already awesome.

In 2018 I made goals that continued my “relentless forward progress” which started when I was 48 in early 2015.

 

My 2018 fitness goal: To run a 50 km run. Any other running achievements will be cherries on top.

 

Done! Ran 50 km on June 10, 2018!

 

 
My 2018 learning goal: To complete iPhone Photo Academy, a photography course I’ve started recently. This will help me with my recent achievement of being accepted to sell my photography at a local gallery.

 

Done! Sold photos, digital drawings, and cards.  Plus I did 5 other courses (below).

 
My 2018 personal goal: To stay as happy as I am.

 

Done, and happier – I seem to have quit alcohol and gone 11 months alcohol-free. So much more productive and creative!

 

Do more cartwheels. 

 

Lots done! And lots of handstands, which I’d wanted to improve since I was a teenager!

 

 

In addition to these goals I also did the following things in 2018 that made me happy:

 

  • Helped found our town’s Running Club.
  • 5 minutes handstands/stretching/balance/core daily since June.
  • 5 minutes learning Greek every day. 103 days so far.
  • Drawing every day since late September.
  • Created a blog and have published 26 posts about health, running, decluttering, quitting addictions, weight loss, and transformation.
  • Continued to love my job.

 

In 2018 I did the following FutureLearn courses:

 

  • The Science of Endurance Training and Performance (University of Kent) 6 week course.
  • The Science of Nutrition (The Open University) 4 week course.
  • Brain and Behaviour: Regulating Body Weight (Purdue University) 3 week course.
  • The Musculoskeletal System: The Science of Staying Active into Old Age (University of Sheffield) 3 week course.
  • Digital Skills: Social Media (Accenture) 2 hours.

 

2018 Running Events:

 

  • 10/06/2018 50.1 km 6:04:21 (Ran this on my own at home, but it was my feature run for 2018.)
  • 26/08/2018 35.0 km run The Bloody Long Walk 3:59:41
  • 16/09/2018 21.2 km Connor’s Run and a Bit 2:22:28
  • 14/10/2018 43.2 km Melbourne Marathon 5:28:36
  • 04/11/2018 21.1 km Portland 3 Bays Half Marathon (HM) 2:09:45
  • 11/11/2018 21.1 km Hamilton Fun Run HM 2:12:06
  • 25/11/2018 21.1 km Run with the Wind HM 2:35:38
  • 02/12/2018 21.1 km Carman’s Women’s HM 2:08:08

 

I ran 2,118.7 km in 2018.

I did 7,041,449 steps – a total of 6,237 km – averaging 19,291.6 steps a day.

 

 In 2019, after 4 years of relentless forward progress, I want to consolidate and maintain what’s made me thrive in 2018, and enjoy the Zen.

 

Things that will make me happy in 2019:

 

  • A marathon in a major city interstate.
  • 48 km on my 48th month running anniversary in September.
  • Run 2019 km in 2019.
  • Average 18,000 steps daily, unless I keep swimming more regularly as I did in December.
  • 12 months alcohol free – Feb 1 2019 anniversary.
  • Keep maintaining my goal weight range for another year (It will be 3 years in April 2019.)
  • 5 minutes handstands/stretching/balance/core daily.
  • 5 minutes learning Greek on Duolingo every day.
  • Draw every day.
  • 2 blog posts every month.
  • Paint the kitchen.
  • Invite someone new to parkrun & walk/run with them.

 

These will mean I get outdoors, travel, keep running, keep strong, be creative, and keep my flexibility, strength, and balance, and stay happy.

changes, transformation, change, transitioning, health, fitness, self, true self, identity, logic, philosophy, science, psychology, neuroscience, soul

Transformation, Identity, and the “True Self” Myth

I am an ever-changing bundle of elements, emotions, thoughts, and experiences.

In 2011, Julian Baggini wrote about the problematic concept of true self in “The Ego Trick”.

He talked with Jnanamitra, who has lived as a man and a woman: “I feel like I’ve lived several lifetimes these days. It’s very weird to look back at my childhood and have a sense of that being me.”

Baggini showed how Neuroscience and Psychology have studied humans and brains, and brains with injuries, dementia, mental or physical illness, and there is no part of the brain, body, or body chemistry which is the essential or controlling section.

The world’s religions have never shown definitive proof of a “soul” nor have never agreed on where it is before birth, during life, on life support, or after death.

 

“For my part, when I enter most intimately into what I call myself, I always stumble on some particular perception or other, of heat or cold, light or shade, love or hatred, pain or pleasure, colour or sound, etc. I never catch myself, distinct from some such perception.”

– David Hume, Treatise of Human Nature, Book 1, Part 4, Section 6.

 

Nothing is permanent, be it identity or biology. 

Fashions and hairstyles change, beliefs change, relationships change, information changes. People do things like have cosmetic surgery, and can then later have their breast implants removed.

This morning I read about a new book in which 30 transgendered people voice their regrets on their transitioning.

That book appears to have a political and/or religious agenda, but the fact remains that people exist who regret making such changes.

I support those who want to change.

I support those who regret changing.

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Between the old and the new

 

How much of “you” is “you”?  Or are you a cliché?

 

Are you a geek, Goth, hippy, punk, leftie, conservative, clean-eater, Christian, alternative, party girl, introvert, runner, backpacker, dissociated, wine mom, meat-lover, foodie, or muso?

 

Do you even feel lost because you’re not any kind of social stereotype?

 

changes, transformation, change, transitioning, health, fitness, self, true self, identity, logic, philosophy, science, psychology, neuroscience, soul

No “true self”

 

I am an ever-changing bundle of elements, emotions, thoughts, and experiences. 

-Zenmode.

Social group pressure has something to do with desire to change and not change in any direction. We have a survival instinct to want to be part of a tribe for protection. Doubts also arise that are affect the flux of self/identity and feeling of belonging within a tribe. Religion, politics, fashion, family, health.

In 2019, James Fell writes about “The Willpower Myth: How Identity and Values are the True Regulators of Behavior”. In his new book on health and fitness, he explains that the alleged concept of Ego Depletion caused by a supposed draining of “willpower” has now been discredited by science.

I have issues with the concept of having a “true self”, but I like how James Fell brings up “identity change”.

Change definitely happens by questioning your thoughts, attitudes, and values, and turning small efforts into positive habits.

 

“Challenge your thoughts. Don’t believe everything you think.”

-Zenmode.

 

By making some sort of change every day, I quit smoking, lost 35 kg (80 lbs) and have maintained my goal weight nearly 3 years, gone from couch to running 3 marathons, and have been alcohol free 11 months.

In 2019 I’m hoping to keep changing, learning, adapting to new information, and thriving.