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Daily Healthy Habits

Saturday, March 02, 2013

These are the daily healthy habits that I am currently working towards:
1. Eat a salad every day
2. Eat 9 servings of fruits/vegetables (mostly vegetables)
3. Workout in the morning, alternating strength training with cardio
4. Walk at lunch every day (weather permitting)
5. Track my food on SparkPeople, and stay within my ranges for calories, carbs, fat, protein, fiber and sodium.

How I'm doing:
1. I've missed a few days on the salads. It takes quite a bit of time to eat a big salad (lots of chewing!) and it also takes a bit of time to prepare. I didn't have a salad yesterday because I was short on time. I actually try to have my salad for breakfast because that helps me meet my fruits/veggies goal for the day.
2. My worst day this past week was only 6 servings of fruits/veggies, because I was banking some calories for a pizza with a friend. There were a couple of days when I only had 7 servings.
3. Morning workout: I have a 19 day SparkStreak for morning workouts! I do not enjoy strength training, but I'm committed to doing it every other day. I alternate upper and lower body workouts on my ST days, but I always add some lower body exercises to my upper body workout days, and vice versa, so it's really a full body workout with an upper or lower body focus. And I do an intense cardio workout on the spin bike on the days between the strength training workouts. I had to go to work at 5:00am yesterday, but I still set my alarm early and did my morning workout at 3:30am so I would not break my streak.
4. Lunchtime 2-mile walk: this is my easiest habit, and it's also been my long term habit for probably 12 years. This may get interrupted by weather - I didn't walk last Sunday in the snowstorm - but it's always in my workout plan for the day. This week I brought my foul weather gear to work and walked on Wednesday in the rain.
5. Track food and stay within ranges for calories, carbs, fat, protein, fiber and sodium. I have been ON PLAN (tracking food and within calories) for a 12 day SparkStreak. As for the other categories (carbs, fat, protein, fiber and sodium), I find that I'm always within range for carbs and fat. I struggle to hit the Spark protein numbers unless I include animal protein, so I've added yogurt to my daily plan and I've been within range for protein since doing that. I'm invariably over on the fiber because of my fruits and vegetables goal, but I don't think thats a bad thing. I'm usually fine on the sodium as long as I don't eat too much processed foods - last night the pizza with my friend put me over on sodium for the day.
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Member Comments About This Blog Post
    1814 days ago
  • LESLIE2561
    I cannot imagine being that disciplined. You are definitely a type A personality. I stay up till 2 :30 am and sleep in till 11:30 am so morning exercise is something I have no concept of. Congrats on the weight loss! emoticon
    1815 days ago
    You are a Rockstar! emoticon
    Thank you for sharing it helps me to sort out my own goals and put them in writing.
    1815 days ago
    Wowowowowowowow!!! You are doing an awesome job! What an inspiration. I LOVE that you are eating your salad for breakfast. I love having non-breakfast foods for breakfast!

    Congrats, good job!!!
    1815 days ago
  • -AMANDA79-
    Great work on your exercising! Sounds like you are doing a great job on the rest of your goals as well!
    1815 days ago
  • BADGER92
    I love the idea of having a salad in the morning to get those vegetables in. Do you have any great salad recipes you could share? I'm always looking for new ideas but I have to watch the carbs--especially in the morning.

    I think I'm going to have a big salad for lunch now! emoticon
    1815 days ago
    Hi Anne, It looks like so far so good! I think it's great that you have a set plan. Planning is so important but sticking with it (like you've done) is even harder!
    1815 days ago
    Great Blog, Anne. I can only wish to be as disciplined as you. You know from your own experiences, that only a steadfast program as yours will show results. We, certainly, can all learn from you.
    My eating is ok, but could certainly improve. Although I eat between 7 and 9 fruit/veggies, it's definitely more fruit, most of the time.
    Thanks for sharing your success.
    1815 days ago
  • MOGAL1946
    emoticon Great goals and you are doing awesome. Keep up the good work! emoticon
    1815 days ago

    You are a Spark Streak emoticon !!!

    When I grow up I wanna be JUST LIKE YOU!!!
    1815 days ago
  • PCOH051610
    Great blog! I'm in awe of how well you are doing and you are my inspiration. emoticon


    1815 days ago
    Great habits to work on! You are certainly making great progress on all of them, but I am especially impressed with your 12 day streak on staying on plan and within all your ranges. I am working on that one! emoticon emoticon emoticon
    1815 days ago
    You are doing well on your goals :) I am also trying to get in more veges. I am eating spinach with egg alternate morning. I still need to find something that will give it more flavour. emoticon
    1815 days ago
  • CANDOK1260
    emoticon for sharing
    i love walking but in the winter my walking is usually walking video, running aroubnd the house, and the treadmill.
    1815 days ago
    Great blog and you are doing really well. WOW I can only dream of 9 freggies a day, have IBS and that would tip me over the I do have between 5 and 6 a day most days,that suits me.
    Love your attitude, keep it up emoticon emoticon
    1815 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.