Saturday, June 14, 2014
My Nutrition Commitment will focus on food choices.
Overall I do well to stay in the ranges Spark has created on my nutritional tracker. I do this be eating all things in moderation. I don't follow any specific diet or meal plan. I'm a picky eater and find plans too restrictive. Just work to stay in my "calorie in" range. I've been in range but at the wrong end oso my goals below are to help me find a better balance of food choices to shift back to the middle/low end of the range to achieve the first goal below... Here are the areas I want to focus on.
For a while I was doing really well maintaining a negative differential of -1750 or more each week to obtain my goal of a half pound loss a week average over the length of my challenges. I'm been slipping from that to where the last couple weeks I barely break even. Here's what I'm going to do about that.
*Continue to track my food but post everything by lunch time. So I can make changes as necessary in my afternoon snacks, dinner and fitness necessary to reach an average daily goal of -250.
*Increase protein on a daily basis. Goal to hit 100g more days than not each week. I currently put a scoop of protein powder in my breakfast smoothie. I may increase it if necessary but will try other options first. ie Salads with meat at lunch.
*Cut one day a week that I eat out. We usually eat out after tennis (twice a week). I will eat out only once a week after tennis.
*I will "make" more of the dinners I cook at home. Less prepackaged meals that have crept into our regular meal choices. I've gotten lazy in this aspect and think it's part of my problem. Try to do a meal a week in the crock pot so It will be ready at dinner time. Maybe on the night I stay in town and do a my long run/walk so I don't feel like I have to rush to get home to make dinner.
*I will plan meals ahead of the day in question instead of deciding what to eat at meal time. I will enter in my tracker by lunch of the day in question (if not at the beginning of the week) so I know my target numbers ahead of time. This will also be help because I can shop for healthy foods for those meals insead of having to "pick from what we have on hand".
*I will increase my veggies and reduce my fruits. I will add another veggie (carrots) to my weekday breakfast smoothie and take out bananas. I will look for other ways to have more veggies than fruit over the course of the day. Usually with a salad at lunch and or dinner. I love sweets and fruits are not exempt. I think I subconsciously allow them on the grounds of "eat more freggies" but too much isn't a good thing!
*I will reduce my carbs. My spark goal range is 144-265 on my tracker. The mid point being just over 200. That's my goal. I am usually much closer to the high end. When I eat less carbs at lunch I don't get sleepy mid afternoon. A big salad at lunch worked great in the past so I will repeat that eating a HUGE salad of mostly veggies at lunch. I add specially selected croutons for crunch (instead of chips) and hard boiled "home grown" eggs, ham, turkey or chicken to help increase my protein.
I have printed out several weeks worth of my food logs so I can see what foods I eat I might need to replace or not eat as often and which ones are beneficial to my goals above so I can continue to have them in my regular rotation.
If you have any suggestions for increasing protein or substitutes for carbs they are appreciated!