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Changing what I eat 1 meal and snack at a time

Sunday, August 05, 2012

emoticon My attitude towards food began many years ago. Both of my parents were obese and healthy eating was not practiced in my house. They would hoard snacks in their bedroom (cookies, chips, pretzels, etc) and we were not allowed to have them. Of course we would sneak into their room and grab some whenever we could. At 13 I began babysitting and making my own money, which I would use for junk food from any vending machine I could find or the local market. emoticon I gained 60 pounds that year and never looked back. When I moved out, I ate what I wanted, when I wanted and did not make healthy choices at all. Until recently my typical diet consisted of the following each day.
Breakfast if I ate it was a Dr Pepper and 2 Pop tarts. I did not eat lunch. I would snack throughout the day on pretzels and beef jerky and more Dr Pepper. I was starving by the time I got home and would eat a large plate of pasta/rice/potato and meat, and of course more Dr Pepper. emoticon WOW my diet was awful. Just for giggles I put it in the food tracker just to see how bad it really was. No fruits, no vegetables, no water.
Calories 2800-3150
Carbs 475-540
Fat 71-81
Protein 76-86
Sodium 3825-4750
Fiber 9-10
Since my job is very physical (working with boxes of materials weighing 35-45 pounds and moving pallets weighing 1200-1500 pounds) I did not gain weight, but I didn't lose any weight either. At my physical with my doctor in March I weighed in at 208 pounds. The nurse said well at least you have lost 4 pounds since your last weigh in.
emoticon Really, that was 4 years ago. At 1 pound a year I would never be a healthy weight. My blood pressure was really, really high. 220/120 No surprise there if you looked at how I ate.
So I began changing 1 meal and snack at a time. I now eat breakfast. Usually a bowl of cereal and a banana or an omelet made from egg beaters with lots of vegetables and a little cheese. emoticon I prep the vegetables on the weekends and put in small containers in the fridge so they are handy and quick to use. I like to sleep late so it needs to be quick and easy. For lunch I usually have a sandwich with low sodium lunch meat and cheese on whole wheat piled with lettuce and onion, string cheese, and grapes. For snack I have an apple and either a fiber 1 cookie or bar. For Dinner I usually have fish or chicken with a cup of vegetables on the side. emoticon emoticon For a special treat I like to have some light ice cream for dessert. emoticon Whatever I add to my diet has to be food I like or I won't keep eating it. The weight loss would be temporary and I would just go back to my old ways. I am still working on making healthy choices every day that will stay with me for the rest of my life. Here are my new numbers.
Calories 1450
Carbs 200
Fat 45
Protein 68
Sodium 1650 (trying to get below 1500)
Fiber 26
I feel like I am eating more than I ever did with my old diet. When you make unhealthy choices you don't get to eat much yet the numbers are way higher. I do not drink soda and have 8-10 servings of water a day. I am still working on adding more fruits and vegetables to my diet. At 48 years old I have lost 30 pounds in 5 months and dropped my blood pressure down to normal with diet and 1 prescription medication a day. My goal is to get off of the blood pressure medicine and I believe I can do it. At my current rate of 1 pound a week I will hit my weight loss goal by the end of June 2013. emoticon
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  • no profile photo PHOENIX_FYRE
    Great job. Thanks for sharing. emoticon
    2373 days ago
    What you have done with your blood pressure is amazing. Congratulations on your progress!! emoticon
    2381 days ago
    That is an incredible journey you're on...wow. Keep up the attitude, and the discipline, and if it's not already, eating better will become a habit. I now look at food completely differently than a couple months ago. I'm finding for me, the exercise is key. I'm not so concerned about the weight as I am about my health.

    Losing the weight will most likely help me avoid the thyroid issues and diabetes that plague my family (the ones that are overweight). And since I was pre-hypertensive, I'm banking on getting fitter to help on that, too. So, I know where you're coming from on the sodium. So far, no meds for me, and I intend to keep it that way, if I can. If it works, I'll be the first member of my generation (siblings and first cousins) NOT to be on blood pressure meds. Praying it works out that way.

    And I pray you will stay steady, revel in feeling better, enjoy the new foods, as well as the challenge of making these positive changes!
    2381 days ago
    Well Done. I've recently started tracking my calcium and potassium levels too (I've been getting lots of muscle cramps). Its turned me into a bit of an obsessive trying to balance the potassium/calorie scales. The unexpected consequence - I'm now eating about 6/8 servings of fruit and veg per day.

    I like Dr. Pepper too. But its barely available here in the UK, so its an occassional treat when I'm in N. America.

    Let's check in next week and see where our tickers are - you're still ahead of me.
    2384 days ago
    You are the one going to break the cycle in your family. And for YOU!! 30 pounds in 5 months is incredible!!!! Keep it up! We're rooting for you!!!
    2389 days ago
    Great job! It's not overwhelming when you take small steps!

    2389 days ago
    You are doing great!! Keep up the good work!!
    2389 days ago
  • no profile photo HOTPINKCAMARO49
    emoticon You go, girl! emoticon emoticon
    2389 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.

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