Wednesday, March 06, 2013
I actually love both fruits and veggies and will eat both as either snacks or side dishes at meals, providing itís EASY. So, if theyíre already cut up, and ready to take along or to put with a meal, itís not so hard. What happens is I get in a hurry and either thereís nothing in the fridge, or itís not cut up to go along, and I grab something else. Carrots are one of my favorite snacks. I buy those baby carrots (I know theyíre not really babies, but thatís what theyíre called), and keep them in the front of the snack drawer in the fridge. Theyíre already cut and washed, so itís simple to grab a handful and runÖor to put some in a baggie to take along on a trip or to the office. They donít need to be refrigerated, so itís no big deal if I donít have access to one, or even if they get hot. Grapes are also one of my favorite portables, but theyíve gotten so expensive, Iíve backed off of them some. Maybe when spring comes, theyíll be more reasonableÖ(theyíre like $6 / lb last time I grabbed some in the store, thought Iíd have a stroke after I got home and looked at the receipt!).
I think I can improve by expanding my ďgo toď list of fruits and veggies. Fruits are a little easier, we just normally eat whatever is in season here, but this isnít a good mix throughout the year. We get almost all of our local fruits in winter, and for the rest of the year, itís imported from elsewhere (because in summer itís too stinking hot to grow anything) ! We had citrus earlier in December / January, strawberries now, and we'll have mangos in May (I have a mango tree in my yard, and usually get hundreds, even after the squirrels eat what they want.)
Itís so easy to get stuck in a rut, I really need to try more things, and start buying a better mix of produce (or put it on the listÖyou may remember I DONíT shop unless forced!) So, my efforts to improve will be focused on buying and eating a better variety of F&V, for a better nutrition mix, (and also to keep from getting bored)!
Tuesday, March 05, 2013
This week, I'm focusing on tracking to be sure I'm getting enough servings of F&V. Since I already track all my food, this is mainly a matter of checking the F&V servings and being conscious of including enough into my meals and snacks for the day.
This week has been a little different since I am home, but my husband is mostly away, a switch for us. I'm much better about planning meals when he's here, and when not, tend more towards snacking rather than preparing a full meal, but somehow still staying within all my ranges for calories, carbs, fat, and protein, and ALSO getting at least 5 servings of F&V..whew! Since I mainly snack on carrots, celery or fruit, or make a salad when I don't feel like cooking, that's working out ok, the danger on these days is more that I will not even reach the minimum of my calorie range, so the tracking becomes a different thing altogether.
I find that this week at least, I would have been a bit short on the F&V without thinking about that in addition to the other daily ranges. So far, I've managed to be on track every day, but this was due to actively thinking about it, so I'll need to continue.
DH came home last night and leaves again in the morning, but he was working in a part of the state that's famous for strawberries and it's season, WooHoo. We love strawberries, but don't get as many as when we lived near there, so he always picks up a flat (a box with 6 of those little green baskets in it) and he did this yesterday from the morning's pick. Last night, after dinner, I was thinking to have a little low fat ice cream and cut up my breakfast banana (that come home from the office since I never found time in the day to actually eat it) to go on it and I saw I was a bit short in the F&V area, so was FORCED to add a half dozen fresh strawberries to my vanilla ice cream with banana...YUM! Every night should have that problem...and solution of course.
In fact, I think I'll do that again tonight (sans banana) even though I already have enough F&V for the day! Hey, ice cream used to be one of my downfalls, but now I get the low fat, and only have one serving (1/2 cup) and it still satisfies...(of course, the strawberries help too)! Tomorrow or the next day a good half of them will most likely go into a pie, so that'll replace ice cream for a few days until it's gone. Oh, yes, it get's tracked too! I've put it in the recipe calculator and it's only a little over 200 calories a serving...ok, I cut the pie in 8 pieces instead of 6 like we used to, but it's still just as yummy.
Sorry, just got the strawberries on the brain today...can't help it...they smell delicious all the way from the kitchen, and are definitely calling me! As my 4 year old grandson says "I wuv them".
Monday, March 04, 2013
So, for today, we're supposed to say how we will stay on track and encouraged to reinforce our new healthy habit, which for me this week is to be sure I'm getting at least 5 servings of F&V daily.
I suppose it really comes down to the fact that if Iím going to spend all the time tracking my food, and trying to eat healthy, it doesnít make any sense to still miss out on an important nutrition facet. So, like staying in my recommended ranges for calories, carbs, fat, protein and calcium, Iíll just do it. All it takes is tracking, looking at it and planning to meet all the targets each day. Ha, like itís easy! But it is reallyÖ.I will just do it!
As Yoda said in Star WarsÖ.ĒThere is no try, only do!Ē
Sunday, March 03, 2013
The healthy habit I want to review and work on this week is be sure I'm getting enough Fruits & Veggie servings each day, and to ajdust my eating habits if not.
I already track religiously EVERYTHING that goes in my mouth (that is the only way for me to realistically get a handle on eating as I learned years ago)Öso when Iím planning my meals, I will now also start counting and make sure Iíve got enough servings of F&V for the day.
It could very well be that Iím actually getting enough (though itís hard to imagine how else I could be in the recommended ranges for calories, carbs, fat, and protein without getting enough F&V). BUT that being said, my fat is always on the high end and carbs and protein on the low end, so even though what Iím eating is working well for weight loss goals, it may not be as healthy as it should be. Iíve learned to be pretty creative to be able to still get in my treats and stay in my ranges, so, it bears a check. Maybe unconsciously Iíve found a way to beat the system, LOL. (It wouldnít be out of character at all for me.)
And, as for motivationÖwhy would I want to expend this much time and effort to change my eating habits and still not get it right?! Yes, losing weight is the goal for now, but the mistake I made last time was not paying enough attention to forming the healthy habits for the long term.
So, off I go to check my weekís meal plansÖ..and to shop for more F&V. DH is out of town, so I have to do the shopping, drat it! (Not my job, and the most hated oneÖbut if I donít, there wonít be any F&V this week!)
Saturday, March 02, 2013
Iíve been on the SP diet now for almost 3 months, with good results. I manage to stay within my recommended ranges every day, with only a few exceptions. So, Iíve learned how to control that fairly well, but what I havenít been tracking is the fruit & veggie servings. I suspect itís been ok, at least when I can plan my meals, otherwise I'd be hungry at the end of the day (calories). But I think I should focus a bit more on this, to be sure Iím getting proper nutrition, especially since Iím not always in control of what I eat (lunch and/or dinner may be served in business meetings, etc.)
I had a severe iron deficiency last year, and donít want to take the chance on that happening again. It was horribleÖI was so tired at one point, I was trying to pack for a trip and all I could do was to cry. DH made me cancel the trip and I went to the doctor next day and discovered my iron was so low, it was barely measureable at all! No wonder, huh?
So that is what I will focus on to make sure it is part of my eating habits, to ensure I'm getting proper nutrition.
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