Vegan cyclists go atleast 5mph faster!

Now your talkin, ever have the pleasure of Som Tom Salad? Be sure and have it made with green papaya. Add the sticky rice and red curry and ride tomorrow!

> I guess that heartburn is not an issue with you? <

Nope. Not at all.

> Also looks like you can reduce your intake of meat-based protein and breads/grains/pasta. <

I thought pasta was good for bike riding - heard Lance say that both breakfast and supper during the tour at least, was pasta dishes.

> Stop eating those fatty breakfast meats! <

Well, certainly the bacon or sausage would be fatty and I can reduce that element. But what about the other items - eggs (okay, cooked in an oiled pan so maybe that is the issue), bagel, bread, fruit? Maybe cream cheese is an issue, but other than that?

Ah and yes, vegetables are not on my list, in general. Hate the things. Ruins any meal and I don't want to be miserable when I eat - that is not what I consider to be "practical", even if it is healthy.

> I remember watching one of those Chris Carmicheal training documentaries during the TDF last year, and saw that Lance ate a plain omelet and/or plain spaghetti for breakfast. Protein and carbs- no fat, no acid (nixed the meat and tomato sauce) <

Yeah, I was kinda afraid that the pasta they were eating was without any of the stuff I actually think makes it taste good. Still, if pasta is better than, say, a steak, then a meat lasagna should be somewhere in between, right? I mean, it doesn't have nearly as much meat.

> Most folks will say that caffeine is a no-no, but Lance couldn't function without his cup-o-joe, like many of us. <

I really don't need the coffee - I mostly take it because it's free - though sometimes it is cool enough here that I just like the heat! But then, they have decaffeinated to. Maybe I'll try that tomorrow.

LOL! Well, now here is the thing. If that gave me 5 mph more speed, I would see SOME improvement simply by making small changes for now, thus motivating me to make more changes. So here's looking forward to a 1 mph improvement from some small changes!

my guess is that humidity of the island saps alot of water from you quicker than normal.

>>it doesn't have to be a spagetti sandwich, but it is an interesting melding of tastes and has a lot of carb's.

the key is what you do 2-3 days before your bigger efforts.

****during the height of the season, when we train 28-30 miles tues-friday morning then fast group rides on both sat & sun (50-70mph FAST rides that avg's >20mph) that often features USPS guys, i split my eating into 2 parts.

Monday, tuesday & wednesday features more protein. (soy, nuts)
thursday - sunday features more carb (PBJ, spagetti, bread...)

what is easier than a PBJ or making spagetti, etc.

> my guess is that humidity of the island saps alot of water from you quicker than normal. <

Maybe. Early before sunrise, it can be close to 90% but since it is cool - at least now - it doesn't seem like a problem. During the day it usually drops rapidly to the 60% range (today was at 78% and dropped to 56%). In any case, it isn't nearly as bad as south Georgia in summer!

> Monday, tuesday & wednesday features more protein. (soy, nuts) <

Don't suppose steak or other meat, fish, poultry is an acceptable sub for the protein? After all, the idea is to maximize my present diet.

> thursday - sunday features more carb (PBJ, spagetti, bread...) <

Well, that part is fairly easy for me at least!

Bob

I think the biggest problem is the amount of fat (especially heart-clogging saturated fats) and lack of fiber in your diet. Too much red meat and cheese (lasagna), lack of whole grains and veggies. Get thee to the produce section! You must be very young to be able to get away with a diet like that!

Very young? THANK YOU. I'm just about 56.

I could substitute spaghetti for lasagna, I guess, to reduce the cheese issue.

What are good sources of fiber? If it includes vegetables, what are good sources BESIDES vegetables?

Beans.

I guess for me that means more chili.

Bob

Not hopeless at all - I laid out what I was looking for from the start. I won't be changing my entire diet, but I would like to optimize what I do within that diet. I may well change more later, but there is no purpose in trying to accomplish something that simply isn't going to happen at this time.

That just leads to frustration with no benefit.

yes, monday-->wednesday = steak, fish, etc.
thursday --> sunday, as mentioned before, including burritos.

live it up.

Easy substitutions: whole wheat breads instead of white flour. Once you try it, you'll realize how tasteless and textureless white bread is. Same with brown rice and white rice.
Instead of beef and pork, use turkey, chicken and fish as your protein sources.
Instead of eggs, substitute egg whites - all the protein - NONE of the fat.
Cut back on any of the greasy foods. If the fat solidifies when it's chilled (unless it's olive oil) it's not good.
Some veggies can be worked into your diet without trying. Add some spinach into anything and everything - egg dishes, tomato dishes, pasta, whatever - it cooks down to nothing and adds a ton of nutrients. Add zucchini to pasta sauce too. Eggplant too.

Probably the best post so far, I think... couldn't have said it better myself.

And try beans&rice dishes instead of canned chili. Have you ever read the Sodium RDA% on the label of a can of chili ?!?!?

That's the stuff I was looking for! I'll try the wheat bread - I've done it before and it isn't my preference, but I can tolerate it and see if I start to like it. No problem with turkey, chicken, and fish as I like them all, just less convenient to get (I don't cook).

I can do egg white omelets at the restaurant, though I usually get two eggs over medium.

Good point out spinach, though I don't know about zucchini or eggplant. Never liked those things as separate dishes. We'll see.

Thanks.

On the other post concerning the salt in canned chili - good point, but as I said, I don't cook, but maybe I can find some low salt versions. I used to use a lot more salt than I do now so I've made some adjustments there so maybe I'll like the lower salt versions.

The best way to eat zucchini is ground up fine and add to a chocolete cake instead of the oil. Makes it moist like you added some real nasty fat.

Learn to cook it simple and fun (you only cook the simple and fun stuff).

Joe

try one piece of bacon or sausage instead of two [or four]

poached, soft or hard boiled eggs have less added grease than scrambled or fried or omlets

do you like salad?

oranges and blueberries have a lot in the way of good nutrients, and they are NOT vegetables!! any dark colored fruit can improve your nutrient level from where it is... apricots, strawberries, raspberries, other berries.. start out by trying for one citrus (your choice or fresh tomato) and one dark colored fruit a day more than you do now...

And congratulations for considering changing.. baby steps make journeys, too!

I don't cook much these days either, but I try to make smarter choices at the supermarket. Look at the labels, and pick the brand with the lower salt - the difference between brands is HUGE. If you're cooking a can of soup for lunch, throw a handful of the pre-shredded cabbage (sold as cole slaw in the produce section, bagged like the other salad stuff) or spinach into the pot first with a little water, let it cook down, then add the soup - much heartier soup, added veggies, and no great cooking skills required.

I know the whole wheat isn't your preference - it's my preference that we could all live on chocolate cake and ice cream, but it just ain't gonna happen! Just get in a habit of looking for the heartiest-looking breads you can find. Think of it this way - you're getting a lot more nutrients for the same price! Look for whole-wheat pasta choices, brown rice, whole-wheat pizza - shoot - even Dunkin' Donuts has a whole wheat donut!

Don't feel bad about special-ordering your eggs - the restaurant will do what it takes to get you to come back. I once managed to signal to a chef at a restaurant in Jordan that I wanted two fried eggwhites, using sign language. We both got a big laugh over it.

And, just say no to breakfast meats - bacon and sausage. Go for a slice of ham if they got it - always look for the leanest option.

Oh - and SUBWAY! Subway I know! Okay. Go for the honey/oat or whole wheat bread. Truthfully, much tastier than the white bread - especially if you get it toasted. Skip the tuna and the meatballs - both too much fat and sodium. The turkey, ham, chicken and roast beef are your lowest fat options, and turkey and roast beef your lowest sodium choices. Get it with lettuce, extra tomatoes (just ask for more, they'll do it) spinach, fresh peppers, cucumbers, and go easy on the dressings. Skip the pickles, pickled peppers and olives - too much sodium in all of those.

Wowy WOW! This is turning into a cool thread! I've gotta try this!

Interesting idea on the zucchini - but when it comes to cooking, there is always the clean-up! (grin)

Bob

I can cut down on the bacon/sausage. The eggs are more limited, at least at the restaurant. I can do omelets with or without the yolk, fried eggs, or scrabbled.

I enjoy salad somewhat - not a favorite (though I love Outback's because of the dressing). Occasionally the restaurant will have some strawberries, but not other berries (I don't think).

I can do the citrus - not found of tomato except on a cold-cut sandwich or something like that. Almost all the fruits they have there are light. They do have watermelon, sometimes strawberries, light and darker grapes, and raisins, I think.

The "baby steps" thing is what I am focused on. I know myself pretty well and I'm simply not going to start eating a bunch of stuff I don't like, replacing stuff I do like, and not enjoying any meals!!! But little changes may lead to big ones and even if they don't, it is better to change some than not at all.

I used to snack at night really bad - cola, sweet things like donuts and cakes, etc, plus sometimes crackers and pretzels. I still eat jurk at night on occasion, but the cola has stopped and, for the most part, I eat cheerios and chex out of the box and sometimes saltines with peanut butter.

> If you're cooking a can of soup for lunch, throw a handful of the pre-shredded cabbage (sold as cole slaw in the produce section, bagged like the other salad stuff) or spinach into the pot first with a little water, let it cook down, then add the soup - much heartier soup, added veggies, and no great cooking skills required. <

Well, I do canned soup sometimes - never been much for veggies in them, but maybe a little can be done here.

> Just get in a habit of looking for the heartiest-looking breads you can find. <

I'm going to replace half my white bread at the restaurant with the wheat - still do the fried eggs for awhile simply because that is what I get the bread for so it may be a good way to see if I can adjust my taste little by little, then I'll see about changing the egg thing too.

I don't eat rice much - especially here in Hawaii where almost every restaurant uses a pretty pasty rice (because so many Asians are here). But I've had brown rice before and I don't have a preference one way or the other on that. I'll see if any places offer it.

> Don't feel bad about special-ordering your eggs - the restaurant will do what it takes to get you to come back. <

Oh, they do special orders all the time - and are very nice to me since I eat there so much for breakfast - as often as 5 days a week though usually just three now that I'm riding further but less often.

> Go for a slice of ham if they got it - always look for the leanest option. <

Don't think they had ham - other that the chopped pieces they put in omelets.

> Oh - and SUBWAY! Subway I know! Okay. Go for the honey/oat or whole wheat bread. Truthfully, much tastier than the white bread - especially if you get it toasted. <

I tried one of those and didn't care for it. Still, I can work on that. I'll look into getting it toasted.

I probably do the roast beef as much as anything. I haven't done turkey or chicken yet - too often those meats are so processed that it doesn't seem "real" anymore!

> Get it with lettuce, extra tomatoes (just ask for more, they'll do it) spinach, fresh peppers, cucumbers, and go easy on the dressings. Skip the pickles, pickled peppers and olives - too much sodium in all of those. <

I do a little lettuce. Also do normal tomatoes. They have spinach? Have to check that out. I'm not into peppers or cucumbers. THe only dressing I use is mayonaise - no oil. Also no pickles, pickled peppers, or olives.

When you come right down to it, I'm a meat eater and mostly use things like tomato to keep the sandwich from being dry!

Okay, tried a Subway on wheat - could have sworn I tried that bread before with mediocre feelings about it, but I guess not. Tasted fine so I'll make that switch from now on.

Looked over the items you can put on the sandwich, but nothing I wanted to try - pickles, peppers, etc, so I stuck with lettuce and tomato. Would be nice to try spinach and see if it ruined the taste.

Hey - baby steps are better than no steps!