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SLIMMERKIWI SparkPoints: (135,798)
Fitness Minutes: (33,080)
Posts: 21,791
2/24/13 8:24 P

Here is a link to the Mayo Clinic's "Heart Healthy Recipes" you may like. You will be able to create your shopping list based on that. There's TONS of recipes, too, even for desserts, breads and appetizers :-)
www.mayoclinic.com/health/heart-healthy-re
cipes/RE00098


Kris

E2MICHELLE SparkPoints: (959)
Fitness Minutes: (1,252)
Posts: 9
2/24/13 8:07 P

The weather is all over the place but is cold and gray the last couple of days. Eatingwell.com looks good. I do like to cook. I have to start working healthier choices into our routine for myself, my 8 and 9 year old as well. I love the shopping list guide. That should help making my shopping list so much easier. My husband is complaining about too much chicken. Oh well, he complains about fat people. So he'll just have to work with me or learn to cook. emoticon

Thanks everyone!

E2MICHELLE SparkPoints: (959)
Fitness Minutes: (1,252)
Posts: 9
2/24/13 5:23 P

I want a "Like" button for each comment!

Edited by: E2MICHELLE at: 2/24/2013 (17:35)
JAMIRBLAZE Posts: 940
2/24/13 4:57 P

Try working at least 5 servings of fruit and veggies into your diet. (Basically one cup raw or 1/2 cup cooked, for the most part). I find that that helps me be better throughout the day with the rest of my eating. Eatingwell.com is one of my favorite sources of good recipes besides SP.

Good sources of protein are skinless chicken and turkey breasts, hard boiled eggs, beans, lean beef cuts, reduced fat cheese, lentils, nut butters, etc. All in moderation. Carbs should be brown rice and whole grains. Easy fruits and veggies include apples, bananas, grapes, baby carrots, celery sticks, oranges, cucumbers, zucchini, etc.

GRAMCRACKER46 SparkPoints: (28,958)
Fitness Minutes: (15,571)
Posts: 1,171
2/24/13 4:46 P

E2MICHELLE ~ just a note to tell you that most of my northern family and friends are suffering fatigue right now that is weather related. Wintry weather and gray skies where you live?

I do believe that foods that are fresh and less processed are a better option, and can even be cheaper if you cook from scratch. And nothing gives me energy like a little exercise (but not over do it).

Good luck to you.

emoticon emoticon

SLIMMERKIWI SparkPoints: (135,798)
Fitness Minutes: (33,080)
Posts: 21,791
2/24/13 3:53 P

O.K.

Meats:
Skinless Chicken - baked, casseroled, in soups
Lean Beef/Lamb/Pork - casseroled, in meat loaves, made into meat balls, pan-fried in non-stick pan or with a spray of oil
Turkey
Fish - poached, coated in wholegrain breadcrumbs and pan-fried, in soups, raw/marinated

Pulses - very good protein (good replacer/extender for meat) and fibre + other nutrients
Lentils
Beans
Split Peas

Whole-grains

Healthy Fats:
Avocado
Hummus (also provides protein and fibre)
Nuts (also provides protein and fibre)
Olive Oil (low smoking point so not so good with high temps e.g. frying
Rice Bran Oil (high smoking point and an excellent all-rounder oil)

Good Protein Sources - and calcium
Cottage Cheese
Low Fat Yoghurt (also provides 'smart carbs')
Low Fat Milk (also provides 'smart carbs')
Cheese (but also high in saturated fat so go easy on it)
Milk Alternatives such as Soy, BUT check the nutrition label - some have very little protein and/or calcium

Fruit and Veges
Think of a rainbow with the colours and try to get your vege choices looking like that. The different colours provide different health benefits.
Try to aim for AT LEAST 5-7 full serves per day
Some also provide a little protein but they help also with the fibre

Try to avoid processed foods as much as possible. They are generally very high in carbs - often because of added sugar, and are also often high in fat, including saturated fats, which is something to try to avoid.

A gram of fat contains more calories than a gram of protein or carbs. The protein will keep you full much longer than processed carbs.

Try to get some whole-grains into your diet. They also help to keep you fuller for longer and as well as providing some excellent health benefits.

Try to start your day with a really healthy, filling breakfast. Things like
Toast and Peanut Butter and a piece of fruit
Rolled Oats with milk added, and some fruit
Baked Beans on Toast and a piece of fruit
A fruit smoothie with some wheatgerm or oat bran in it

Don't skip any meals - it is really important to have them, and if you need snacks, factor them into your nutritional allowance and if possible choose things like fruit, vege sticks with hummus, hard boiled egg, a few nuts and/or dried fruit such as figs or dates.

I hope that is food for thought. In no time Ii am sure that it will be second-nature for you to be cooking up a storm with all the healthier choices :-)

Take care,
Kris







-POOKIE- Posts: 11,848
2/24/13 3:40 P

Do you cook at home?
Can you cook?

What vegetables or fruit do you like?

You need to eat some home cooked food, grilled chicken, roast vegetables. Not deep fried, not from a fast food store.

Sources of calcium.. you need to eat dairy. Yogurt over fruit, cottage cheese with fruit or vegetables.

E2MICHELLE SparkPoints: (959)
Fitness Minutes: (1,252)
Posts: 9
2/24/13 3:33 P

It's easy to spot what I should not eat; pretty much everything I'm eating. I'm looking for a few good suggestions as to what TO EAT. That will make stopping the bad so much easier.

DRAGONCHILDE SparkPoints: (57,096)
Fitness Minutes: (14,252)
Posts: 9,646
2/24/13 11:31 A

SLIMMERKIWI - A hush puppy is basically deep-fried cornbread. Legend has it they were made to keep the dogs quiet while the fish fried. ;) Hence the name "hush puppy".

Edited by: DRAGONCHILDE at: 2/24/2013 (11:32)
SLIMMERKIWI SparkPoints: (135,798)
Fitness Minutes: (33,080)
Posts: 21,791
2/24/13 6:16 A

O.I. - I can see you Nutrition Tracker now.

Some of the protein that you have chosen is deep fried in a batter, and some is processed as in frankfurters etc. I'm not sure if I know what a hush puppy is but suspect that is deep-fried carbs??? The sodas are high carbs, too. A lot of your nutrition appears to be from fast food outlets, and this is where your processed carbs and fatty protein is coming from. You might like to try some of the recipes on SP - particularly the Chef Meg make-over ones - they will be much more balanced and healthier alternatives.

Remember, we need fats still, but try to ensure that the bulk of it comes from healthy fats - like avocado, rice bran, olive oil, hummus, nuts.

Where 'baby steps' come in is to initially perhaps getting smaller serves of them and making the difference up with fruit and veges. In time you may find that your fast-food meals are just a very occasional treat, and you won't even miss them.

My protein is very seldom fatty. I choose skinless chicken, lean beef, lamb and pork, fresh fish and sometimes canned fish like sardines, salmon, tuna, or smoked fish. I use cottage cheese and reduced fat yoghurt, which is a healthier carb, too. I make lots of casseroles using lean meats or skinless chicken, and add heaps of lentils (good protein and fibre source) and finely diced veges to them to extend them, increase the fibre, make them more financially appealing (very tight budget). Beans are an excellent source of protein and fibre. Baked Beans are really nice on toast making a healthy breakfast, lunch or dinner. Hard Boiled eggs make a great snack - they are a good source of protein (particularly the white) and are very filling, too. A healthy carb snack is a cold baked potato. Because it is cold it lowers the GI rating and that will make it more filling. Potato also has a lot of healthy nutrients, too. Have you tried making your own Pizza? I do mine in bulk - 2 large baking trays full, and then when cold cut them into pieces and freeze them. They are there for when I want them and are very healthy.

As you realize, this journey takes time - it is best not to rush it. I am sure that you will get to where you want to be - just don't get disheartened if you find you have occasional blips on the way - we all do. Just pick yourself up and start again :-)

Take care,
Kris



E2MICHELLE SparkPoints: (959)
Fitness Minutes: (1,252)
Posts: 9
2/24/13 5:50 A

I've been using the Nutrition tracker since I started on 2/11. I just made a SparkPage. I guess you can see it. I didn't see where I could attach the Nutrition or Fitness Tracker to it.

Basically, I started with Step 1 - get off the couch. I've done some walking, about 30 minutes a few times. I am really enjoying the short workout videos on Sparkpeople.com. I can't do all that is in them but am getting better. I may do 2 or 3 videos once I get started. I've had some trouble with my left heal this past year but it's about 90% better. I have to start easy and hope to keep increasing. So far, so good.

Now, I'm on Step 2 - improve what I eat. I know I can't just up and change all at once and am looking for a good place to START. I'm getting enough carbs, just the wrong kinds. I'm trying to do this in increments and make a lasting difference. Tracker shows I need to lower fats and increase protein. A lot of protein is fatty though - my dilemma.

Edited by: E2MICHELLE at: 2/24/2013 (05:52)
SLIMMERKIWI SparkPoints: (135,798)
Fitness Minutes: (33,080)
Posts: 21,791
2/24/13 5:14 A

First of all, are you using your Nutrition Tracker? IF you are, are you able to create a SparkPage and open your Nutrition Tracker so that we can better help you.

You mention that you 'think' you 'need to increase protein and decrease fat' - your Nutrition Tracker will give you ranges for these. It is possible that you may have cut out too many carbs, too! This can cause a tiring effect on a person.

What exercise are you doing? Some people start out with the intention of doing 'x' amount but the reality is that they end up doing a lot more than they planned, so they aren't eating enough. Are you getting hungry?

I look forward to us being better able to help you when you create that SparkPage.
Take care,
Kris

E2MICHELLE SparkPoints: (959)
Fitness Minutes: (1,252)
Posts: 9
2/24/13 5:07 A

I just got started 2 weeks ago. I love sparkpeople.com for tracking food. I use it to budget calories and have lost a couple pounds each week. I've only really increase exercise and cut off food when calories have been reached. I'm so tired though and I know it's nutrition. So I think I need to increase protein and decrease fat, but what's an easy, not expensive way to start?

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