Wednesday, January 02, 2013
Answer yes to 6 out of 7 questions and it's probably healthy.
Is it a plant part?
Is it colorful with lots of nutrients and phytonutrients?
Does it have 3 grams of fiber per serving (or more)?
Did you start with the raw food directly from a garden or farm, fresh or frozen without additives like sweetners, fats, or sauces? (you cooked it from scratch)?
If it was processed by someone else, are the other ingredients only other plant foods?
Was the plant food grown without pesticides?
Is it on the Anti-Angiogenic food list? (available at www.eattodefeat.org/pages/11/the-ful
I consider mushrooms to be very healthy for you, but they would fall short by these questions, since they are not a plant part.
Food that is excluded by these questions, like soda, sugar, artificial sweeteners, cake, meat, fish, etc. are questionable by many reputable, knowledgeable people.
So I am staying away from them, for now.
The most amazing thing to me is the amount of chemicals put into canned vegetables, fruit, and legumes.
I continue reading labels, and am scared off from most things except fresh or frozen produce. Or dried without additives.
How do you decide if something is healthy for you?
Tuesday, January 01, 2013
January 1, 2013 Evaluation Questions and Creative Solutions For Resolutions
Though I have never been successful with New Year's Resolutions, I have taken time to look and my goal page and do some revising. I'd like to think they will be important goals for the rest of my life, but we'll see next December.
Here are my revised goals for 2013.
According to Peter M. Gollitzer, it's not enough to have good intentions to accomplish one's goals. Good intentions must be backed up by good implementation intentions. I translate this to mean it's not enough to say, "I want to be healthy, or creative, or have fun." I need to have an action plan to meet these goals; a plan that tells what I'll do and when; a plan that helps me keep moving toward my goals.
("Implementation Intentions: Strong Effects of Simple Plans". July 1999 • American Psychologist. Vol. 54. No. 7, 493-503)
So my first linchpin in my action plan is EVALUATION QUESTIONS and CREATIVE SOLUTIONS. I know, sounds like something a teacher would come up with. Guilty. But I think it will work for me.
If I __________________________
will it support my health?
is it nutrient dense food
is it fiber filled
will it support and maintain a healthy active body?
Am I being a playful responsible adult?
am I maintaining linchpins
Will I nurture relationships
with the world around me
Will I make my spirit Soar?
will I nurture creativity?
music, art, literature
Implementation with Solution might go something like this:
#1. So, if I plan to eat supper at Krystal or McDonalds with Mom, that food gets 4 NOs in the food department. It doesn't maintain my linchpin of avoiding processed foods or excess sodium.
I might try to get away with saying I'm nurturing relationships with people because I'm keeping Mom company, or I'm helping to keep a whole industry in jobs, but I know I'm only rationalizing a negative situation.
Solution: Invite her to eat my healthy lunch. If she turns up her nose, I can say no, or take my dressing and go with Mom to Chick-fil-a and have a chicken/fruit salad and extra fruit cup, and supplement with more veggies when I get home. (Healthy, Creative, Nurturing)
#2. So, if I watch TV for 6 hours tonight,
I won't get enough sleep so I'm not supporting a healthy active me.
I won't be having any variety.
I probably won't be having fun, though I might learn something if I'm lucky.
I will be using up time when I could be creatively pursuing music, art or literary endeavors.
SOLUTION: I can check the cable menu guide and see if there is an entertaining or educational program that I will want to see. I can choose to record it or watch it, leaving time for me, to walk, ,be creative, to nurture relationships, to plan a fun activity for tomorrow, to maintain linchpins. If I start arranging, painting, or writing, I'll need to set a timer so I stop in time to go to bed. (Nurturing, Creativity, Health, Linchpin)
Tomorrow I'll look at the question: How do I decide what is healthy food?
Thursday, December 20, 2012
Well, a cold front blew through last night, woke me up, and I was afraid my house would blow away. It didn't. I didn't either. But it rained and blew all day. At 3:30, I decided I'd better figure out the warm, wet-weather gear. So I found myself at 4:00 in a flat, near-by town. So flat you'd think you were in Florida, except for the mountains looming all around. I drove 1.3 miles, went back and parked, and set out. The temperature had gone up from 43 to 50, the wind died down, and the rain stopped until I was a block away from getting back to my car, and then just a sprinkle.
So I made my training 2.5 miles and then some.
2.75 miles to go on Saturday.
Family is due in tomorrow. Think it will snow??!!
Oh, and a WIFI spot in town. Gotta love it!!
Wednesday, December 19, 2012
I can think of several things I'd rather be doing.
This Floridian doesn't do well walking in the cold, sitting in the cold, dressing for the cold weather, etc.
And especially sitting outside in the cold doing Spark People.
So tomorrow, I MUST do week 4, day 2. 2.5 miles. somewhere. I wonder if I can march in place inside my home for 2.5 miles?????
Sunday, December 16, 2012
A linchpin is "something that holds the various elements of a complicated structure together"
The first linchpin for Fly Lady home management is shining my sink. If I do this, then shiny spots seem to appear magically throughout my home, just as easily as red wine spreads out all over your new white carpet. If I skip a day, things start to fall apart.
The second linch pin for Fly Lady home management is setting up small do-able routines. If I don't make my bed the minute I get out of it, then I tend to let other routines slide, too.
From the Sleep Challenge, I learned my linchpin for getting a good night's sleep was playing the harp for at least 15 minutes before bed.
The linchpin for sticking to my nutrition plan is having my refrigerator filled with prepped fresh , frozen, or cooked fruit and veggies. If I come home from the grocery and prep my fruits and veggies, I reach for two fruits for my cereal; or take out containers of a variety of chopped veggies and washed and spun salad greens for salad or stir fry, and I do it all week long. If I don't do that prepping, I don't meet my veggie or fiber goals each day which slows down weight loss and affects my health.
My newest linchpin for eating whole foods is sprouting beans and cooking batches of legumes and grains. I have baked rice, quinoa, and oat groats ready to be the sides or basis of a hearty stir-fry, stew, or soup. Legumes are sprouted, ready to throw on a wrap or salad, or add at the last minute to a stir fry. And for a heartier meal, dried soybeans or garbanzos were slow cooked and wait in the refrigerator, salt free.
If I don't have these simple things ready, I resort to processed veggie burgers, fake chicken, loads of salt, hidden sugars, or feel just plain hungry and deprived.
When I go to NC I will continue my routines of buying 28 servings of fruit, and 42 servings of vegetables and taking them home to be prepped and refrigerated. I will set up red lentils and soybeans to sprout. I will bake black japonica, golden rose brown rice, quinoa, and oat groats and refrigerate each in single servings. I will cook soy beans, and a bean mix and make my own veggie burgers. What I have learned works while at home will not be thrown out because I'm on vacation.
So my goal "Be Healthy" is my linch pin. It makes no sense to not want to be healthy while on vacation. I can put off a weight goal for a day or two while I eat something I know is unhealthy for me. I know I can get back at it and be back on track within a weeks time.
But that Health goal, not so much. It doesn't take a holiday. My body celebrates healthy. Every ounce of my soul rejoices in healthy.
I could say, I don't feel like cooking lunch today. I'm going to __________________ for lunch. Insert any fast food restaurant. I know I can stay within calorie range at any one in the area. So I won't even affect my weight loss by going out for lunch.
But that Health goal reminds me I know I will not have access to those anti-angiogenic foods or fruits or vegetables or very much fiber at the fast food restaurant. And that will affect my health. Can I get back on track. Maybe. But I've had fat cells running amok because my body kept building more blood supply for the fat cells without any foods to keep that in balance.
I've had cancer twice, with tumors growing uncontrolled without the foods to keep their blood supply from growing and feeding them. Medical science has taken over with surgery, radiation and 4 years of chemotherapy to make my body healthy?? again.
That health goal is my linchpin. It will control my choices for the foods I eat, the sleep I get, the exercise I get, the questions I ask to get the information I need to make healthy choices.
May you enjoy a healthy life!
What is your linchpin?
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