Fat Checkup

Fat Guidelines

According to Nutrition and Athletic Performance, the Acceptable Macronutrient Distribution range for fat is 20 to 35% of energy intake and athletes can follow this general recommendation.

So based on my calorie checkup, that's 20-35% of 2337 calories or 467-818 calories from fat or 52-91 grams of fat.

TOTAL DAILY FAT GUIDLINES: 52-91

Fat Analysis

I get my nutrient data from the nutrition facts on the package or from the USDA National Nutrient Database.

Hawaiian Smoothie
1/2 cup pineapple	-
1/2 cup mandarin orange	-
1/2 cup greek yogurt	-
1 cup almond milk	2.5
2 Tbsp coconut	3
	5.5

Avocado Bean Wrap
1 can red beans	-
1 avocado	21
1 tomato	-
2 green onions	-
1 chipotle	.5
	21.5
÷ six servings	3.5
1 tortilla	4.5
salad greens	-
per wrap	8
but I eat two	16

Pasta Salad
6 Tbsp vinegar	-
1/2 cup olive oil	14
12 oz pasta	1.5
2 zucchini	-
1 lb peas	-
1 can red beans	-
	15.5
÷ six servings	2.5

Banana Almond Smoothie
1 banana	-
2 Tbsp almond butter	16
1 cup almond milk	2.5
1 Tbsp flaxseed oil	14
	32.5

TOTAL DAILY FAT

56.5

So, bingo.

Welp, that was a supposedly fun thing that I won't do again for another ten years...

Three Sisters Pasta Salad with Pinto Beans, Summer Squash and Corn

No Grandpa Simpsons were harmed in the making of this pasta salad.

Oh whoops, I made this with half the amount of vinaigrette. It was good, I guess you can use less vinaigrette if you want. Well I mean, you can do anything you want...

6 Tbsp red wine vinegar
1/2 cup olive oil
12 oz whole wheat short pasta
two summer squash
one bag frozen corn
one can pinto beans

Put some water on for the pasta.

Measure vinegar into a large bowl. Add generous amount of salt and pepper. Drizzle the olive oil over the vinegar and whisk it in.

Trim and dice the summer squash and toss in the vinaigrette. Cook the pasta according to package directions, about ten minutes or until al dente. Just before the pasta is done, throw the corn into the pot and bring back to a boil before draining. Meanwhile rinse and drain the pinto beans, and toss them with the zucchini. When the pasta is done, drain and toss with everything else.

The Buyer's Guide to Wrist Guards and Elbow and Knee Pads: 187

Thumbs up to 187s all around!

I like these wrist guards so much better than the Rector Proformers, they're just a little bit contoured and fit closer to my hand.

And I love 187 elbow pads, they were actually my first elbow pad. I traded my first pair to Biggie for her Pro-Tec Park elbows because I thought I was going to stay with recreational derby and then like three weeks later I tried out for WCR. I'm not too fussy about elbow pads, I can't think when I've fallen on my elbows. So I mainly want them to be slim and not slip, which the Pro-Tecs did. I never really liked my Rector Fatboy elbows, just too bulky and the bottom strap always slipped. But 187s are small and close-fitting, and actually feel more secure on.

I was dubious about 187 knee pads because they're so huge. No worries though, I hardly even notice them on.

Summer Play Wear

Play wear is the same all year round, I discovered that I need to wear leggings instead of footless tights in summer. Because in winter and spring I wear my snowsuit or bike pants over the tights to ride my bike to practice, but in summer it's too hot and I feel trampy riding my bike in footless tights. It sounds horrible to have to wear leggings in this hot weather. But it's okay, because they're full of holes. I'm just going to wear a hodgepodge of leggings and footless tights until things completely fall apart.

12 black bandanas
hairties
8 white tanks, 4 black tanks
3 black sport bras
12 black/grey leggings
12 black boyshorts
12 black/grey socks
running shoes

ETA: Just rediscovered that no show socks are totally fine to skate in, might stick with them for the rest of summer.

Grandpa Simpson

When vegetables get wizened in my refrigerator I say that they look like Grandpa Simpson, but I just saw this summer squash in there, and you know it's yellow, so it actually looks like Grandpa Simpson.

Protein Checkup

Protein Requirements

According to Nutrition and Athletic Performance, the current RDA is 0.8g protein/kg body weight; however, protein intakes exceeding the RDA are commonly recommended for athletes.

MY TOTAL DAILY PROTEIN REQUIREMENTS: 53

Protein Analysis

I get my nutrient data from the nutrition facts on the package or from the USDA National Nutrient Database.

Hawaiian Smoothie
1/2 cup pineapple	-
1/2 cup mandarin orange	-
1/2 cup greek yogurt	11.5
1 cup almond milk	1
2 Tbsp coconut	-
	13

Avocado Bean Wrap
1 can red beans	6
1 avocado	2.5
1 tomato	-
2 green onions	-
1 chipotle	.5
	9.5
÷ six servings	1.5
1 tortilla	6
salad greens	-
per wrap	8
but I eat two	16

Pasta Salad
6 Tbsp vinegar	-
1/2 cup olive oil	-
12 oz pasta	7
2 zucchini	-
1 lb peas	5
1 can red beans	6
	18.5
÷ six servings	6

Banana Almond Smoothie
1 banana	1
2 Tbsp almond butter	6
1 cup almond milk	1
1 Tbsp flaxseed oil	-
	8

MY TOTAL DAILY PROTEIN

40

And that's just compared to the regular recommended daily allowance, I actually do believe that I need to be eating more protein just because I've been feeling shaky between meals. Not a ton, thirteen grams of protein is like an extra helping of yogurt...

The Whole Reason I Watch House

Is because he makes this face.

The Owner's Guide to Cleaning Your Bearings: Acetone in BSB Cleaning Bottles

So I cleaned my bearings at the end of the season and finally tested acetone in the BSB cleaning bottles. Which happily did not melt, and my bearings came out cleaner and spinnier than out of any other process I have used: citrus cleaner in Bones bearings washer, acetone in old mayo jar, and citrus cleaner in BSB cleaning bottle. The BSB cleaning bottle is nicely designed so that the cleaner swooshes through the bearings and all the scuzz settles to the bottom. Acetone really loosens the scuzz to get it out, and then the acetone evaporates almost instantly when you take the bearings out of their bath.

You may want to wrap the bottle in a rag so the acetone doesn't get too much on your hands when you're shaking it up, and always remember that acetone should be used in a well-ventilated space.

Summer Work Wear: Shoes

OKAY I GOT SHOES

I was momentarily annoyed with myself because I couldn't find any shoes that I really liked except these Dansko sandals, and I wasn't thinking that sandals would be appropriate for my work, but I really like the black patent leather and the footbed actually fits my flat feet, so I bought them and I was putting them on my shoe shelf and came across the two pairs of my sister's sandals that I was saving for summer. But I resolved my annoyance by deciding that those sandals could be for pastime wear, they're probably too casual for work. Black patent leather is fancy! Maybe that can be my thing?

I was hung up on getting summer shoes because I thought I should get shoes that I could ride my bike to work in. But I live two blocks from the blue line and it lets me out literally at the front door of my work, I finally had to be honest with myself that I will never choose to ride my bike to work. When I can sleep until eight and not even have to leave the house until nine.

My morning workout is to run up the stairs from the station to the street, which these shoes are fine for. My fitness goal is not be out of breath when I'm ordering my coffee and bagel.

Since they're sandals, I finally painted my toenails. Getting monthly pedicures in summer used to be my major indulgence, but they're so expensive and they take up so much time. Seeing that little pop of color makes me so happy, though. I really never mastered painting my own nails, but do you know what about painting your toes? How often are you going to be close enough to your toes to see that they're sort of Abstract Expressionist, that's what.

Peanut Butter Banana Smoothie

I use the Bella Cucina Rocket Blender to make my smoothies.

Sarge wanted me to try this Elvis Smoothie and report. If it's too hot and you're too tired to click on the link, I'll just tell you: it's a peanut butter banana smoothie, topped with bananas fried in bacon grease with the bacon as a swizzle stick. I know, right? I haven't gotten around to getting bacon, but I'm a little surprised at myself that I never considered just plain old peanut butter and banana for a smoothie.

It is good.

frozen banana
2 generous Tbsp peanut butter
1 Tbsp flaxseed oil, optional
almond milk

Put the frozen banana in the blender cup, then the peanut butter and flaxseed oil. Pour in a good amount of almond milk to almost fill the cup. Screw on the cap, stick the cup on the motor base, and blend for 30 seconds. Then take it off the base and give it a little shake to get anything that's stuck on the top of the cup. Blend for another 20 seconds or until the smoothie is churning freely from top to bottom.

Carb Checkup

Carb Requirements

According to Nutrition and Athletic Performance, 4 to 5 grams of carbohydrate per kilogram of body weight is sufficient to maintain optimal carbohydrate stores.

MY TOTAL DAILY CARBOHYDRATE REQUIREMENTS: 264-330

Carb Analysis

I get my nutrient data from the nutrition facts on the package or from the USDA National Nutrient Database.

Hawaiian Smoothie
1/2 cup pineapple	17
1/2 cup mandarin orange	19
1/2 cup greek yogurt	4.5
1 cup almond milk	8
2 Tbsp coconut	5.5
	54

Avocado Bean Wrap
1 can red beans	19
1 avocado	12
1 tomato	2.5
2 green onions	1
1 chipotle	2
	36.5
÷ six servings	6
1 tortilla	32
salad greens	-
per wrap	38
but I eat two	77

Pasta Salad
6 Tbsp vinegar	-
1/2 cup olive oil	-
12 oz pasta	41
2 zucchini	1
1 lb peas	12
1 can red beans	19
	73
÷ six servings	12

Banana Almond Smoothie
1 banana	27
2 Tbsp almond butter	7
1 cup almond milk	8
1 Tbsp flaxseed oil	-
	42

MY TOTAL DAILY CARBOHYDRATES

184

Hm. I can haz carbs? Did I do this right?

# brown rice with bolognese
* draft pre-Hydra league practice schedule
* shadow pack ref
# Chavas Tacos with upholdskis
* revise league practice schedule

Riedell Vandals alla Poppy

Now with Gumball toestops and new Juke 95s. And green shoelaces, get it, those are the vines.

I also rebuilt the toes with a little bit of Shoe Goo. This is what everybody wears toe guards for, to keep the toe from wearing down. I don't like toe guards though, I don't like too much stuff going on down there—

Summer Hobby Wear

So really "hobby wear" is just what I'm going to wear to practice if I have practice that night or what I'm going to wear out if I'm going out that night, and honestly the difference between the two is pretty minimal. The stretch capris that I bought for spring hobby wear either shrank or my thighs just keep getting bigger, I cut them down into shorts that I wear for both.

All that I particularly need to wear around the house are extra layers if it's cold, which obviously it isn't in summer. Though sometimes I still wear socks to keep my feet clean. With my slingback crocs.

16 white no show socks
black slingback crocs

And I'm good on those, according to the chart.

Red Bean and Avocado Wrap with Salad Greens

Even easier!

a small tomato
two green onions
a chipotle pepper
a can of red beans
an avocado
1 Tbsp lime juice
fajita-size whole wheat tortillas
salad greens

Rinse and drain the beans. Finely dice the tomato, and mince the green onions and chipotle. Mash the beans in a flat bowl (I use my skillet) with a potato masher. Peel and pit the avocado and mash it right into the beans. Stir in the tomato, onion, chipotle, and lime juice.

To make a wrap, I toast a tortilla right on an open burner with tongs. Spread a stripe of bean mash across the middle of the tortilla, top that with salad greens, then roll it up.

Calorie Checkup

I say that I don't count calories, because that way lies madness. But truthfully I counted calories for years and have a lot of that information internalized, and also my whole theme and variation steez is a total artifact of measuring my life with coffee spoons. And I figure that it's good to check up now and again, especially now since I have very different energy and nutrition needs.

Calorie Requirements

Here's the best article I've read about Nutrition and Athletic Performance, from the American Dietetic Association website. Let's start with what they say about calorie requirements, the formula for which is, for women, as follows:

354 - 6.91 (age in years) + PA [9.36 (weight in kg) + 726 (height in m)]

And here's me correcting the ADA, as much as I want to believe that I'm supposed to be consuming 3400 calories per day. Your PA is your physical activity factor, which is based on your PAL or physical actvity level:

	PA is	for PAL
Sedentary	1.00	>1.0<1.4
Moderately Active	1.12	>1.4<1.6
Active	1.27	>1.6<1.9

Make sure to multiply by your PA, and not your PAL!

Source: Dietary Guidelines for Americans 2005, Section 3

354 - 6.91 (43) + 1.27 [9.36 (65.77) + 726 (1.625)]

MY TOTAL DAILY CALORIE REQUIREMENTS: 2337

Calorie Analysis

I get my calorie data from the nutrition facts on the package or from the USDA National Nutrient Database.

Hawaiian Smoothie
1/2 cup pineapple	70
1/2 cup mandarin orange	80
1/2 cup greek yogurt	65
1 cup almond milk	60
2 Tbsp coconut	48
	323

Avocado Bean Wrap
1 can red beans	350
1 avocado	227
1 tomato	11
2 green onions	6
1 chipotle	15
	609
÷ six servings	101
1 tortilla	190
salad greens	-
per wrap	291
but I eat two	582

So add like 100 calories if you eat this with slaw instead of salad greens.

Pasta Salad
6 Tbsp vinegar	17
1/2 cup olive oil	960
12 oz pasta	1260
2 zucchini	6
1 lb peas	350
1 can red beans	350
	2943
÷ six servings	490

Banana Almond Smoothie
1 banana	105
2 Tbsp almond butter	190
1 cup almond milk	60
1 Tbsp flaxseed oil	120
	475

MY TOTAL DAILY CALORIES

1870

That just about works out to a 500 daily calorie deficit, though I assure you that I'm not losing weight. I'm sure that I'm making it all up between Taco Burrito Express and Feed...

Summer Fitness Plan postseason revisited

Break: Strength training and muscle activation

And then sometimes good news, bad news, who knows goes like this. I mean, it has to, sometimes, isn't that the point: I seem to be Fury captain with Kola Loka. Which is like saying, I'm the lead singer of, like, The Pixies, with Nina Simone.

Holy crap, just imagine The Pixies with Nina Simone for a second. Extra points if you just pronounced that nine-a simone.

Did I ever tell you about the first time I tried out for WCR in 2007, the list of skater tots came out—they were called skater tots back then— and my name wasn't on the list. My name is never on the list, story of my life, and my sister's cancer is back, actually, was also that year. I stayed in bed for three days watching all the seasons of Entourage that had been made up to that point. Actually I haven't watched Entourage since, though I understand it's still on.

So aah, who knows! But for now, this slightly changes my postseason schedule:

SUN	MON	TUE	WED	THU	FRI	SAT
SLEEP	SLEEP	SLEEP	SLEEP	SLEEP	SLEEP	SLEEP
HOBBY	HOBBY	WORK	HOBBY	WORK	HOBBY	PLAY Kru
HOBBY	HOBBY ACE	WORK	HOBBY ACE	WORK	HOBBY alla Poppy	PLAY lead plyos
PLAY Referee	HOBBY ACE	PASTIME	PLAY Rioters	PLAY Scrimmage	PASTIME	PASTIME
PASTIME	PLAY League	PASTIME	PASTIME	PASTIME	PASTIME	PASTIME
SLEEP	SLEEP	SLEEP	SLEEP	SLEEP	SLEEP	SLEEP

Captains assist at rioters practices, I already helped last week with their blocking tests and also fresh meat scrimmages will be continuing through summer. I helped with those during the season, it was such a great learning experience.

I'm also shadowing refs at All-Stars vs. Second Wind scrimmages, which is, first of all, mind blowing, refs are some multitasking mofos. I figure I have to learn this game every which way, including from the inside out. Also I really don't think I have the head to ever be a ref, but I do think this will at least make me a better ref trainer.

Do you want to hear how I officially kicked off my postseason? Thirty minutes, bike to Kru; sixty minutes, Kru; fifty minutes, bike to space, and I mean the slowest, saddest bike in the history of bike, halfway there I realized there was an actual time limit and that I did only have an hour to get to the space; two hours, lead plyos, must remember that lead means NOT joining in one hundred bridges after I've already done kettlebell squats and swings at Kru; one hour, stuff face at Feed; one hour, walk and talk with Tomy from California to Ashland; five minutes, bike the rest of the way home; forty minutes, best shower ever; two hours, too tired to even nap, and then out for Go-Go's bachelorette party and dancing at Liar's Club until midnight.

Ha ha ha, Sunday was like some Serpent and Rainbow shit...

The Buyer's Guide to Toestops: Gumball

Now testing Gumball toestops from Grn Mnstr. What I've heard about these is that they're more durable than Snyders. We shall see!

So far the only thing I know about these is, Steve from Lombard was very stern with me about putting a drop of oil on the stem when you screw in a new toe stop and these stems came shrinkwrapped in plastic, which I though was wasteful, but then realized that it's because the stems are pregreased. Handy, and they screwed in like a charm.

Summer Work Wear

Still going with:

2 cotton sateen miniskirts
2 denim miniskirts

These really are good little all-season skirts, I'm still wearing them with leggings even into summer:

4 black leggings
2 grey leggings
2 blue leggings

According to the chart, I actually have five of those black leggings. Doodly doo.

So I just change the tops. Tank tops for when it's in the eighties, t-shirts more when it's in the sixties. Sweaters on standby in case it drops fifty degrees in a day, like it did from ninety-six to forty-six at the beginning of last month.

6 solid tank tops
6 solid t-shirts

I actually have way more tank tops and t-shirts than that, way more I even knew I had, seriously, I have eleven solid tank tops? Oh right, because I used to work more.

And I have a sweater for the office:

1 black cardigan

Which I hate, but I also hate shopping.

That leaves the main question for summer work wear, which is shoes. I mean, I could wear my fatbabys three seasons of the year. But I like how leggings look with no socks and flats, though for me that means no show socks and some kind of sneakers. Something that I could ride my bike in, or run up the stairs in.

6 black no show socks
black pumas?

Ha ha, I have nineteen pairs of no show socks. What, I like to change my socks.

Shoe shopping, though. Ugh.

THIS IS SPARTY'S Hawaiian Smoothie!!!

I use the Bella Cucina Rocket Blender to make my smoothies.

So aieee, SpartaKris broke her leg at the end of the season, a really terrible break, but she was operated on by the most amazing seven foot tall orthopedic surgeon and when she woke up, the first food she asked for was Hawaiian salad. Which we have teased her greatly about, including saying such things as Tonight we dine on Hawaiian salad!

Be well Sparty, this smoothie's for you! This is the party version, I do without the marshmallows for every day and it's still extremely delicious.

Oh and, I decided that I like canned pineapple better than frozen. I got jars of pineapple and mandarin orange, and I divided them up into ziploc bags and froze them. Or you can use unfrozen fruit with frozen yogurt cubes. Save the juice from the fruit, you can use it to sweeten your strawberry peanut butter smoothies.

nine or twelve cubes of frozen canned pineapple
nine or twelve segments of frozen canned mandarin orange
about a half cup of yogurt
almond milk
flaked coconut

Put the pineapple and orange in the blender cup, add yogurt, and pour in a good amount of almond milk. Screw on the cap, stick the cup on the motor base, and blend for 30 seconds. Then take it off the base and give it a little shake to get anything that's stuck on the top of the cup. Blend for another 20 seconds or until the smoothie is churning freely from top to bottom.

Top with flaked coconut and marshmallows. I torched them a little bit with my kitchen lighter to toast them.

July Diet Quality Card

For days that I'm at home:

This looks pretty good! I could stand to eat an extra piece of fruit every day, probably—

For days that I'm at work:

Argh argh, it would be so much better if I brought my own whole wheat bagels with greek yogurt cheese and made my own chopped salads. I actually am leaning toward making my own salads. I like Corner Bakery's all right, but I don't really want bacon twice a week and only sort of like blue cheese. Also it only comes with a quarter of an avocado! Who only eats a quarter of an avocado? If I get rid of the bacon and blue cheese, I think can have a whole avocado or at least half. I do like the chicken, though. If I'm making this myself though, I would do something else besides chicken. Probably beans. Maybe egg. I don't eat eggs at home, but technically this isn't home and I do need more protein.