Yesterday didn’t go as planned, but today is another day. My stomach has returned to normal and I arrived at work early with the intent of leaving early to get in a productive workout at the gym. Even more exciting, all-natural Cheese Poofs from Whole Foods are the perfect mid-day snack. Their like a healthy, low-residue alternative to cheetos!

Dear Ms. Residue....

Questions often come up for individuals living low residue. This can be especially true during the holiday season, which can cause a buildup of a lot of residue...(did I really write that?) as one confronts short, cold days filled with baked treats and numerous events organized around said treats. I've addressed some of these questions here:

Dear Ms. Residue,
My annual office party is coming up in a few weeks. There may be a few pre-wrapped items for me to enjoy, but the rest of the food will be homecooked. I don't want to be rude, but I am concerned about eating something that could make me sick. What should I do?

Clueless in Cleveland

Dear Clueless,
This issue is faced by many dieters. Unfortunately, the traditional diet tricks simply will not do. Filling up on veggies is a low residue no-no. Taking "just a taste" of the most delectable items is tempting, but without alternatives to round out the "taste" you might consume 3-4x as much as you need. What should you do?

Do take a page from a traditional dieter and schedule one of your meals shortly before the party. You can't control the food or the environment, but you can control your hunger. Do take a plate and fill it with 1-3 small bites of some items. Carrying the plate around will give you some protection against annoying food pushers who have nothing better to do than to worry about what you are (or are not) eating. Finally, bring your own snacks. Yup, there is no shame in bringing a little low residue bar and finding a quiet corner to chow down.

Dear Ms. Residue,
I overdid it in the activity department in anticipation of the big holiday meal and now I am too tired to exercise even though I need it. What should I do?

Stuffed in Seattle

Dear Stuffed,
Activity is the best way to keep your digestive system moving, but too much can be self-defeating. Athletes know that overtraining can have negative effects on their body in the long-term and often use a light recovery day in between heavy days to help their body rest. A recovery day is an important short-term fix for too much activity, but it only addresses one part of the problem. It'll also be important to give your digestive system a rest the next day as it works through the food. Focus on eating small bites every 1-2 hours to keep things moving and drink plenty of fluids. Don't worry about consuming too few calories -- 6-8 mini meals (e.g., bread, 1 tbsp. peanut butter) of about 125 calories will get you through a low activity without shocking your metabolism too much. And, unlike a clear liquid diet, your body will recover more quickly.

Dear Ms. Residue,
I have a family meal coming up and I know I'll get asked that dreaded question, "so are you like on a diet or something. How come you eat so funny?" Some of my family and friends get it, but some don't. I never know what to say! What should I do?

Conflicted in Connecticut

Dear Conflicted,
There is no right answer, but there are certainly some fun responses to these types of questions. This issue comes up all throughout the year and can be intensely troublesome. Deciding what and how much to disclose about your health and nutritional needs is challenging -- especially if it is a moving target! The best response is almost always an honest one. "I have dietary restrictions that prevent me from eating certain foods, particularly those that are high in fiber" is a good place to start. Of course, the curious among of us will not stop there and will want to know every last thing you can eat. There is also the prospect of encountering the food skeptic -- those who look in disdain or disgust upon others who adhere to strict diets. And, who can forget "Me Too Mimi" -- the person who experiences random IBS symptoms every two years and thinks they can feel your pain.

You owe these individuals no more of an explanation, but it may be prudent to provide additional details to stop the line of questioning. Depending on the situation, a few key words or a mind-numbing lecture can have just the right effect on the interrogator. For the individuals I trust, simply saying "scar tissue from previous abdominal surgeries prevents me from digesting certain foods" will do the trick. For other individuals or in a public setting, citing "medical or personal reasons" can also have the same effect.

Don't be afraid to practice or try out some responses with your friends. The proper quick or "comeback" can be just the thing for turning an awkward situation into a meaningless one.

Ms. Residue

November 29, 2009

Yesterday was a contradiction. I had an excellent workout yesterday -- I simulated my own spinning class and spent an hour on the bike sweating buckets while going through several sets of arm exercises (shoulder, biceps, triceps) with 3 lb. weights. I followed the cycling with a vigorous 30 minutes arm, chest, and back workout and left feeling great. I kept myself active for the next 3-4 hours with chores and was worn out by the evening. This, of course, is when my discipline started to dissipate.

I think the combination of vigorous activity and relatively light activity made me tired and more susceptible to overeating. I had a decent portion of leftovers (yummy cheese and mac and scallops), but the small second portion was unnecessary. To make matters worse, I decided to top it off with a double serving (about 4-6 oz) of eggnog. The size and composition of this quite tasty meal was not welcomed by my stomach. As I said before, a little bit of cream, butter, and cheese are fine -- a moderate sized portion isn't. Just to make sure I finished my evening on the right note, I decided at about 9pm to have some gingerbread with -- you guessed it -- whip cream! This is actually quite funny as I write it.

So, the end result of my indulgence was none too pleasant. I spent the last hour of my semi-restful sleep with stomach pains because I couldn't quite wake myself up enough. The sharp, achy pain has subsided, but light to moderate discomfort remains in its place. In brief, I don't feel so hot. I suppose this isn't all bad. It is a not-too-subtle reminder of the importance of my planning and preparing for a daily dose of physical activity and reasonable mini meals.

I wouldn't be me if I didn't draft myself a "recovery plan." Sadly, I think the key to my plan is to avoid most dairy fats today in an effort to restore balance to my digestive system. I will make an exception for the cream in my coffee as it is a part of my regular diet, but cheese, pasta, etc. are out. I also need to scale back on the portions of my meals today. Something like almond butter will be critical today -- it'll enable me to get the calories I need for energy and a workout without the volume that overwhelms my stomach.

I am a bit too tired and still feel to ill to get in an early morning workout -- it's already 10am. I am going to push it back to early afternoon and still strive for 90 minutes, but it might be light if my stomach has not settled down. Finally, I've spent three of my last four days of vacation slacking on my eating late rule. This, like consuming alcohol, affects the quality of my sleep and both have to go to start the week off properly.

The Challenge Continues: November 28-December 4

Okay, so I decided yesterday that I am going to continue in my quest to complete 350 minutes of exercise each week from now until the end of the year. I also decided that I would build a little more structure into my workouts to see if I could increase my results. This is, in part, an effort to offset the diminished impact of workouts that comes from my body adapting to this level of activity. Here is my broadstroke overview of next week's workout plans:

Saturday
30 minutes Elliptical
30 minutes Cycling with Weights
20 minutes Leg Workout (Machine Based)
10 minutes Ab Workout (Floor)

Sunday
60 minutes Raking
30 minutes Cycling
10 minutes Ab Workout (Floor)

Tuesday
60 minutes Elliptical

Friday
30 minutes Cycling
20 minutes Leg Workout (Free Weights)

Plus, the 50-100 minutes walking my daily commute each week.

November 27, 2009 - The Day after Thanskgiving

I made it through the big day and now comes the hard part: leftovers A whole pan of crispy, bubbly, creamy cheese and macaroni beckons from the fridge. It has ganged up with the crunch, chocolately smores, and the plump rolls to challenge me to sustain my diet over the next week. I will persevere.

I suspect that I will be unable to resist having at least one roll, one serving of cheese and macaroni, and 1/2 a serving of smores. From a calorie standpoint, these items represent 2-2.5 of my six meals. In recognition of this fact, I will be eating as I would ordinarily for the first part of the day. I will have my preselected leftovers as an early dinner.

I don't have plans to go to the gym today. Instead, I will get my exercise by shopping. The cardio will come from walking up and down the aisles and my arms will stretch and strain to pull merchandise off the racks. Best of all, trying on clothing is a great appetite suppressant.

I am feeling pretty optimistic about my plans for the cardio week that begins tomorrow. I laid out some exercise goals and think I will revisit my cycling with weights routine in the morning.

Thanksgiving Day

The big day has arrived and my plans are set. I'll spend the day reminding myself of my goals; make my way to the gym for a moderate workout; and will use excruciating detail to describe my eating for the day (the splurge will be in the type of food, not the approach).

I feel a tension between wanting to fully participate in the excitement of preparing and eating the meal and wanting to lock myself away until it is over. But, to manage the tension I have decided to prioritize my selections so I can keep my focus as the day wears on and my discipline decreases.

First Priority:
Macaroni & Cheese (1/2 cup)
Sweet Potato Rolls (1)
Homemade Vanilla Smores (1)

Second Priority:
Goat Cheese, Fig, Cheese Profiteroles (2)
Bourbon Spiced Cider Cocktail (1)
Crispy Scallops (2-3)

Third Priority:
Gingerbread with Lemon Creme (a sliver)
Cheese and Crackers (2)

Fourth Priority:
Corn and Lemongrass Shooter (1)
Black Truffle Pate (1 tbsp.)


Whoo! Just looking at it gives me a twinge of fear. Gosh, I really don't want to wake up with a stomach ache tomorrow. That is probably the best motivation of all so maybe I should go back up and assign myself some rough estimates of what I think I can tolerate.

It'll be heavy on the carbs and dairy. I think my biggest concern will be bloating, rather than an actual blockage. I could increase the scallops to up my protein intake, but I think I'll take my chances and have a string cheese pre-workout and greek yogurt + kashi fruit bar post-workout. I'll cross my fingers on the dairy.

Crazy Cardio Stats: Week Five (Technically)

Saturday – 50 min Elliptical; 10 min Wave; 20 min Lower; 10 min Abs
Sunday – 15 min Elliptical; 35 min Bike; 30 min Upper
Monday – 25 min Walking
Tuesday - 25 min Walking; 35 min Bike
Wednesday - 25 min Walking
Thursday - 20 min Elliptical; 10 min Bike; 20 min Upper
Friday -

Minutes to Go: 20...