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Week 1 reflections


Sunday, April 21, 2013

Here's a bit of a restrospective on how I did this week

What I did do:
-track my food everyday
-go for a 30 minute walk 2 days, and 2 hours of gardening for a third day of cardio
-stay in my calorie range 1 day
-logged into Sparkpeople everyday!

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What I didnít do:
-stay in my calorie range 6 days
-remember to take my multivitamin
-limit the amount of soda I drank

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My best day was Wednesday.
My worst day was Friday Ė which isnít surprising. I failed to eat breakfast before I left the house, to pack my lunch, and I hadnít bought stuff to make dinner with. So, I ate whatever they offered at the meetings I went to, and then we decided to order Chinese for dinner. (Worst diet food ever.)

Reflections on how Iím eating:

I'm having a bit of trouble getting back to a plant based diet. Before my husband lost his job, I ate a flexitarian diet - eating meat at one meal per week. I cooked mostly vegetarian, or I'd fix an animal protein for him and a plant protein for me if the dish allowed it. At this time, he was also working a lot of evenings and weekends, so I ate dinner on my own about 4-5 days a week. It made this arrangement easier. Another goal of mine is to figure out how to make this arrangement work when we eat together 5-7 nights a week, and how to make it affordable (I think it will be. Less meat in the budget!)

Calories: I went an average of 262.5 calories over my desired range. (This looks like cutting soda out of my diet would do the trick!)

Fat: I only went over in fat 2 days. (1 day 8 grams, that other 16). I donít generally watch fat too closely, because if I eat a plant based diet, and stay within my calorie range, Iím usually looking for fat.

Carbs: I went over in carbs 3 days. I really love carbs, so this is an area I struggle with. It also means that whenever Iíve been on a plant based diet, carbs (rather than meat) were my biggest challenge.

Protein: I track protein because I like to eat vegetarian dishes. 3 days this week I was below range for protein. One of these days was the day I was in my calorie range!

Fiber: I find that having a goal for fiber, and hitting it, also means Iím staying in my calorie range. It also means that Iím eating more vegetables, because getting fiber solely from whole grains is hard! I was low on fiber 2 days. The worst was yesterday, when I ate snacks and Chinese food all day.

Calcium: My grandmother had osteoporosis, Iím still breastfeeding my son, and Iím lactose intolerant, so I consider calcium an important mineral to track. I only hit my calcium goal one day. 

Iron: I bruise easily and prefer not to eat a lot of red meat, so while my iron levels have never tested low, I want to be sure Iím maintaining good iron stores. I was low on the days I forgot to take my vitamin, and over on the days I didnít. Does iron intake balance out?

Sodium: Holy cow Ė yeah, I need to rethink what Iím eating. Poverty really tanked my diet. Iíve never had sodium intake this high.

Vitamin D: Iím trying to get vitamin D by actually being outside. But it seems that the only food source of Vitamin D that I get is my multivitamin.

Vitamin B-12: I started taking this when I was eating primarily vegetarian. Oddly, even eating an omni diet right now, Iím only getting this through my multi-vitamin.

Folates: Started tracking this right before I got pregnant, figure Iíll keep tracking them until we decide were done with babies. My numbers are disturbingly low.

Caffeine: I love coffee, so I started tracking this to keep my caffeine intake in check (started tracking before I got pregnant). I have it in the safe range for pregnant women, and Iím noticing that Iím generally staying in this range now.
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