Monday, September 17, 2012
Day 17: Do you have any meals/snacks that you repeat over and over? What are they?
I sure do. It keeps things easy!
I always have a 14 oz of coffee with 1 oz half and half and a splenda.
Then I have a stable of 'usual' breakfasts:
1. 4 oz plain fat-free greek yogurt, 4 oz frozen berries or peaches (thawed on high in the microwave for 1 minute), 1 packet splenda, a bunch of cinnamon, 13g of toasted wheat germ. When I need to add some calories I might do some kashi cereal instead of the wheat germ or an extra piece of fruit.
2. 1 c egg whites, a bunch of chopped spinach, cooked up together. Topped with 1/4 c chunky salsa. Plus a couple pieces of fruit. If I need to up my calories I add a whole egg or some low-fat cheese.
3. 45g vanilla whey, 3 oz frozen berries, 1/2 banana, a bunch of cinnamon, 6 oz of milk - protein shake.
4. CLIF builder bar and a piece of fruit.
Post workout snack is almost always a CLIF builder bar. When I need to cut some calories I do 1/2 or come home and make a vanilla whey shake instead.
1. Sandwich: WW potato bread of WW bulkie roll, 4oz thin and trim lunch meat, lettuce/spinach/arugula, sliced tomato. Plus a piece of fruit and a serving of raw veggies.
2. Salad: big bowl of lettuce/arugula/spinach. 4 oz thin and trim lunch meat, shredded carrots, grape tomatoes. If I need extra calories I add some cheese (light blue or goat). I'm usually full but if I'm not I'll add a piece of fruit.
3. 2 cans of tuna, 2 oz greek yogurt, 1 Tbsp light salad dressing, chopped celery and onion - tuna salad. Sometimes I eat it on WASA bread, sometimes on low-carb lavash, sometimes without bread. Plus a piece of fruit.
1. piece of fruit and a cheese stick
2. my other half of the CLIF bar if I only had 1/2 earlier
3. homebaked small whole grain muffin and a cheese stick or piece of fruit
Tuesdays - almost always turkey tacos
Thursdays - almost always salmon, green veg (like brocolli), orange veg (like winter squash)
The other days vary quite a bit but at some point (cool weather) I will start roasting a chicken 1x a week. I try to do 'fun food on Friday.'
Skinny cow truffle bar or ice cream sandwich or cone and sometimes a coffee. Very rarely I will choose a glass of wine over ice cream but that is ever more rare these days.
Sunday, September 16, 2012
Day 16. Do you follow an eating 'plan'? (Vegetarian, paleo, South Beach, Atkins, yada yada yada) How has this helped you live a healthier life?
I eat as cleanly as possible given I shop in a mainstream grocery store. On my spark page I call my way of eating a combination of South Beach Phase 3 and Clean Eating. Good carbs, good fats, lean protein. I try to limit salt. I don't eat fried foods. I like to call it 'Eating Well' but that has no meaning to anyone but me.
I eat almost 100% whole grain - except I splurge on white bakery bread and pizza dough for splurge meals.
I avoid HFCS but I don't avoid table sugar. I don't eat much of it but I don't read labels and put things back on the shelf for having sugar the way I do if they have HFCS.
I eat almost 100% lean proteins - except for when I splurge on supreme pizza. I make a dinner meal plan every week. I try to serve: Poultry at least twice. Pork at least once. Salmon once. White fish or shell fish once. Beef no more than twice. Vegetarian here and there.
I eat a ton of fruit and veggies. Mostly fresh, occasionally frozen (berries, chopped spinach, winter squash), almost never canned (niblets corn).
I eat good fats and a fair amount of them. We spend a lot of money on olive oil!
I try to limit my salt but I splurge there too.
I've made lots of baby steps over years of cleaning up how we eat. I've done a lot of reading - South Beach, Omnivore's Dilemma, South Beach Wake-Up Call, Fast Food Nation, lots of issues of Clean Eating and Eating Well. I try NOT to be perfectionist about how I eat because it just makes me crazy but baby steps and consistency have gotten me quite far!
I tracked everything I ate for a long time. I eat about 40% of my calories in protein, 30% in fat, and 30% in carb. I notice that when the protein comes down and the carb goes up my body fat goes up. 40/30/30 gives me what I want in terms of how I feel and how I look. My blood chemistry was excellent even before I started losing weight. My blood chemistry was excellent at goal. In December I'll find out if 40/30/30 is still agreeing with my blood chemistry. My fear is that all that protein (lean as it may be) will end up not good for me but.... so far...... high protein, good carbs, good fats is a good fit for me.
And my running update:
Running for 2012:
100.75 miles + 3.0 miles = 103.75
7 days until my next 5K.
This was an outdoor run. 3 1/2 loops around a loop that is just under a mile. (I don't know how far under but based on my times I'm guessing it's about 0.9 mi.) When I was running it in the spring (before the heat of the summer) I was doing 3 loops in 27-28 minutes. Today I did 3 in 24:45. Very happy about that. Don't much like what running outside does to my lungs but so long as I don't do it very often, I think I'll be OK. One more thing to put on my list of things to talk to the doctor about in December. I don't really have an 'attack' but my lungs feel cottony after. I may need a non-rescue inhaler to use after running.
Saturday, September 15, 2012
Day 15. What is your favorite weight loss, fitness, or wellness blog (or website or magazine) outside of sparkpeople?
I asked this one because I *don't* read any other weight loss, fitness, or wellness blogs regularly. Sparkpeople is the only online wellness site I visit regularly.
I do get a few magazines.
My favorite is Eating Well. I think they take a nice reasonable approach to eating. There are no rigid rules. The recipes are tasty. Nothing is so weird I would be hesitant to serve it to my family. I feel good recommending this one, even to 'newbies' on the road to healthy eating.
I also subscribe to Clean Eating Magazine. The clean eating rules can be a tad rigid. (And misguided, IMO. They were all agave-crazy for a bit and, IMO, agave is worse than table sugar.) The recipes I've tried are tasty. But some of them are downright weird. And some of them are just such a stretch that I don't bother. I'd rather just splurge every once in a while for a more traditional preparation of something than go to extreme lengths for a clean version of a food that just shouldn't be 'clean'. (cookies and cakes come to mind)
I also get Fitness magazine. Eh. TONS of fluff. But I do find some useful workouts.
I long ago let my Cooking Light subscription lapse. IMO, it should be called 'Cooking Lighter'. Most of the time the recipes were still too high carb or too high calorie for me.
I'm looking forward to reading other people's responses. Actually, I need to read responses for most of the week. This week has been INTENSE for our family! We're a 'family dinner together every night' type family and we had our first meal together since Tuesday today!
Saturday, September 15, 2012
DD has a sleep study last night. We planned snacks for a movie but she ended up going straight to sleep. I, however, had purposely under eaten to be able to have popcorn with her. I was hungry so I ate the popcorn. Not a binge, just my snack. And I woke with a fuzzy head and a raw stomach. Food hangover. They are so weird. Last time I had popcorn it was popped with olive oil and I had no issues. I'm a tad concerned that the light popcorn that didn't cause any issues last year is having this affect on me. I'm done with light popcorn though.
I think I need to ask for a glucose tolerance test when I see the doc.
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