31 Days - Where the Heck Have I Been??: March 20-23
Wednesday, March 23, 2011
It's been crazy busy, and doesn't promise to get any better soon, but I thought I'd take a few minutes to address Sparks tips for the last few days and today..
3/20: eat your fish
eat 2-3 servings of Omega-3 rich fish a week, it's good for your heart, brain and body. Salmon and albacore tuna (and other fatty fish) are good sources, as is ground flaxseed, soybean oil and walnuts.
I am so excited that today, in my lunch box, is a salad that has, in addition to other things, chopped walnuts on it, and also my afternoon snack is a kashi pumpkin spice flax granola bar..so I'll be getting my omega-3's today! Otherwise, especially during Lent, I tend to eat lots of tuna on Fridays.
3/21 Enjoy Spring Harvest Products
Spark says spring's freshest picks are asparagus, bananas, beets, berries, figs, green beans, kiwi, mangos, peas, peppers and pineapple..
I've talked before about eating "in season" stuff, because it's freshest and in today's watch our wallet society, cheaper to eat stuff when it's "in season" and doesn't have to be shipped halfway across the world, which also adds a "green" aspect, too, as the energy costs of shipping are less.. It also provides a good way to get variety in your daily diet, as one of the enemies of eating well, I think, is sometimes the boredom of eating the same old stuff over and over, a habit I fall into awfully easily..
3/22 Get Enough (but not too much!) Protein
Spark recomments 5 to 6.5 ounces of protein daily. Examples: a half chicken breast (3 oz), a can of tuna (3.5 oz), 1 TBSP peanut butter (1 oz), 1 egg (1 oz), .5 cup cooked beans (2 oz)
As you can see from the example list above, protein comes from many different places, and as I said above, variety is the best way to both avoid boredom and to get what I would call different kinds of protein which all offer different companion nutrients: omega-3 from tuna, vitamin B12 and selenium from eggs, fiber from beans..you get the picture..
3/23 Cut the Fat
Eating fat free or reduced fat processed snacks is like, in my opinion, eating tasteless cardboard or styrofoam, but I do enjoy most reduced fat versions of milk, yogurt, cheese, cottage cheese..all important dairy foods that are essential to a well balanced diet, but with less fat. I'm not a fan of fat free stuff, like fat free slices of American cheese? I'd rather go without. But the reduced fat versions are pretty good!
I think the message in all of these tips Spark is giving us is pretty consistent: eat a wide variety of foods to keep your diet balanced and to keep from getting bored with your eating, and try different things to find what works for you. And the last couple of months for me seem to bear that out, as I've eaten better and have managed to take off a few pounds..
Have a Sparky day!