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Making Small Changes

Thursday, April 20, 2017

Not much new to report, but I'm making some small changes to my diet to, I hope, continue the extremely slow but forward progress.

1. Smart Water.

I've always been pretty good about drinking my water (about 100 oz per day), but I've gone back to what my old trainer called Smart Water - adding cucumber slices, 1/4 lemon, mint leaves, and a chunk of ginger.

* Ginger is chiefly known as an anti-inflammatory agent, nausea reliever and digestive aid.

* Lemon aids digestion. Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.

* Cucumber supports healthy skin. Cucumber water can help soothe your skin from the inside out. Staying hydrated helps your body to flush out toxins and maintain a healthy complexion. Cucumbers are also high in pantothenic acid or vitamin B-5, which has been used to treat acne.

* Mint is a calming and soothing herb that has been used for thousands of years to aid with upset stomach or indigestion. Mint is thought to increase bile secretion and encourage bile flow, which helps to speed and ease digestion (and which may also support healthy cholesterol levels).

2. Even More Protein

I've started having protein shakes at least a few mornings a week for breakfast. I'm obsessed with Quest protein powder, and I've just ordered this Syntrax fruity protein stuff that my friend let me try. My RD wants me to get at least 77 grams of protein per day, which let me tell you is a lot for a vegetarian. But between the protein shakes (mixed with soy milk) and my almost daily snack of greek yogurt and protein granola, and my newish decision to eat eggs (this week: quiche), I am doing pretty well most days.

3. B-12

I had my annual physical and while my Vitamin D levels were surprisingly OK, my B-12 is shockingly low. I used to take a B-12 supplement when I was vegan, but I thought now that I'm eating some animal products again I'd be fine. Not so much. Back to the B-12 I go. I'm hoping this will help with some of the energy issues (or lack thereof, to be precise) I've been having.

4. Bigger Meals, Fewer Snacks

I'm trying to alternate days of breakfast-snack-lunch-snack-di
nner-snack and days of three square (bigger) meals. Generally the same number of calories, just a matter of when I eat them. The RD has me calorie cycling somewhere between 1300 and 1700 depending on my activity and I definitely find the snacking method is better for days I do dirty doubles (boot camp in the morning, run in the afternoon, for example).

I'm hoping all these small changes will keep things moving in the right direction. I'm *STILL* not back to where I was before my last trip -- four weeks but who's counting!?! -- but it is slooooooooowly getting there. And then I will pass that point. And I will keep going. And I will stay down there.

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Member Comments About This Blog Post
    I'm intrigued by your water mix. Do you like it & would you recommend it?
    733 days ago
  • no profile photo AYDELOTT86
    Sounds like super water..
    733 days ago
    I might have to try some of your tips. Does the smart water already have that stuff in it, or do you add it?
    733 days ago
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