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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,809
7/19/19 8:51 P

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emoticon DAY #93 emoticon

Day 93 - How to eat right





You can certainly improve your eating patterns by reading good diet books, making new recipes or exploring different types of food. Just be sure to focus on what you do know about healthy eating and then build it into your daily life.

Today

• Create your own list of ways to eat right.
-Start with grocery shopping for healthy foods
-Keep healthy foods in refrigerator and pantry
-Track all food eaten in nutrition tracker
-Keep daily calories to the 1000-1200 range
-Consistently eat breakfast
-Include vegetables, fruits, whole grains, legumes, fish, poultry, other lean meats, and dairy foods in my meal plans
-Keep portion sizes small and check food labels to track the right serving size numbers
-Limit red meat (once a week or not at all!)
-Measure food servings with measuring cups and food scale
-Keep meals simple
-No fried foods
-No fast food or carryout meals
-No sugar (use Stevia)
-No soft drinks
-No candy, cookies, donuts, chips
-No late night eating...the kitchen is “closed” except for a snack and tea

• Check your supplies of fruits, vegetables and healthy meal options.
Refrigerator is stocked with healthy choices (salad fixings and fruit)

• Put your eating right plan in place today. Write down what you did.
-Preplanned meals and entered in nutrition tracker
-Followed plan and stayed within calorie range
-Drank water
-Avoided sweets and desserts



~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


 current weight: 159.8 
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DSJB9999's Photo DSJB9999 Posts: 6,706
7/15/19 2:19 A

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100 More DWL - Day 93 How to eat right
Just be sure to focus on what you do know about healthy eating and then build it into your daily life.
• Create your own list of ways to eat right.
• Check your supplies of fruits, vegetables and healthy meal options.
• Put your eating right plan in place today. Write down what you did.

This is fairly easy for me, I never skip breakfast even if its only fruit, I limit fried foods, deserts and other snack food
I always have lots of water to drink. There is always plenty of fruit and vegetables in my house and I have each for every meal plus snacks if required/planned.
I try to plan for each meal over the week for all 5 of us.
Last Wednesday was not on plan as I was unwell and vomited so it was far from completely 'on plan' but on Friday I followed my SW eating plan completely for all meals.


Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
OHANAMAMA's Photo OHANAMAMA Posts: 28,111
7/11/19 9:25 A

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• Create your own list of ways to eat right.
I have done this on my spark page. It's what I feel is the ideal and healthiest way for me to eat.
• Check your supplies of fruits, vegetables and healthy meal options.
I'm pretty sure we have a good variety of "ingredients."
• Put your eating right plan in place today. Write down what you did.
Done. Step 3 is pretty much step one here, and it's on my spark page. What I need to do is make myself a daily menu and stick to it!

~ Renee ~

Turn your magic on.


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JUNEPA's Photo JUNEPA Posts: 14,438
7/10/19 2:50 P

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Day 93 How to eat right

You can certainly impr
ove your eating patterns by reading good diet books, making new recipes or exploring different types of food. Just be sure to focus on what you do know about healthy eating and then build it into your daily life.

Today

• Create your own list of ways to eat right.
• Check your supplies of fruits, vegetables and healthy meal options.
• Put your eating right plan in place today. Write down what you did.

Create your own list of ways to eat right

Eat balanced, get enough protein, calories, fibre, vitamins and minerals.
Stay under calorie cap

That's the basics. Dr Dukan, who made a fortune with his Dukan diet, said he was initially puzzled by why it is so hard for people who want to lose weight to lose it, as it is simple math of eating less calories than your body burns. He saw that there are some people who have food addictions, like to eat more, have trouble limiting their calories, so he designed a diet that makes it easier to eat less due to not feeling hungry, and there were no portion limits, but it turns out, a person gets satiated well below "calorie cap" eating this way. It works very well for losing weight, I reached goal weight in 2011 with his diet, and while it is nutritious, meets daily nutrition requirements, it is a little too restrictive for me. If you eat only pure proteins (meat, fish, chicken, egg whites etc) with fibrous vegetables like broccoli, cabbage, cauliflower, green beans, (no corn, carrots, beets or higher sugar veggies, no fruit, no beans, chick peas, lentils) (no nuts) (no dairy)(no cereals) you will never be hungry. Dr Dukan has 4 phases to his system, the first two are the weight losing phases and the second two are the weight maintaining phases where you bring cereals, fruits, pulses, nuts back in very carefully and go ahead from there with a more balanced system. While this system worked for me, I want to lose weight by being moderate and eating everything in smaller portions and keep maintaining a goal weight with the force and momentum of good habits. I don't want a crutch diet, I want good habits.

Good habits I am striving for
- stay hydrated with healthy tea, milk, kombucha and water
- no restricted foods, banquet-in-a-bite if I want to enjoy something delicious like ice cream, baked goods, chocolate, home-made desserts but eat these foods rarely
- eat clean, mostly home cooked meals from wholesome sources
- intermittent fasting - eat at 11am -1pm(breakfast) (lunch) and supper at 6 pm
- no snacking except recovery drink snack after a hard workout
- water drinking allowed at any time
- don't eat from 7 pm to 11 am
- always eat the same breakfast on the same day of the week, I rotate 2 breakfasts and then have a same breakfast on Sunday
- Linda mentioned her farm upbringing ingrained regular meals, I have the same situation. DH has regular hours and likes to eat on time, and that helps me make the effort to have nutritious meals ready on time. Sometimes when DH is away, I get quite out of phase with meals, although I do the barn chores on time lol.

In summary
Eat balanced, get enough protein, calories, fibre, vitamins and minerals.
Stay under calorie cap


Check your supplies of fruits, vegetables, and healthy meal options

I buy fresh vegetables and salads every Monday and also have frozen vegetables and fruits so there are always some on hand
I am trying to eat only my farm-grown fruit, which I eat in season and freeze for eating off-season, which includes - raspberries, cherries, apples, pears, blackberries, plums, grapes

Put your eating right plan in place today. Write down what you did.

Good timing as I have just renewed resolve to get to goal fitness and weight in a balanced way with the nurturing of good habits.
I did plan all my meals for today
Wednesday breakfast hot cereal with blackberries, milk, rooibos tea
lunch cobb salad
supper pork chops, broccoli, roasted potatoes, kombucha



I am trying to put together an 18-day meal rotation so they will be the same meals but I won't always have the same meals on the same week days - a work in progress
I will try to post this plan on day 100 of the challenge


Thank you 100 Day Challenge Spangle team for talking about and praising the bullet journal system. I googled it and I like it, I want to try it, to have my bullet journal up and running by Sunday.







Edited by: JUNEPA at: 7/10/2019 (22:19)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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FUNLOVEN's Photo FUNLOVEN Posts: 2,682
7/10/19 8:21 A

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DAY #93 HOW TO EAT RIGHT - ROUND 2

Yesterday, Linda asked us to look at what activities and behaviors cause us to regain our lost weight. Today we are getting a bit more specific and looking at one of those behaviors - our eating.

Yes. By this stage of the game we all know how to eat right. The problem is that we let that slip a bit more, and more, and more once we have reached our weight loss goal (or, like me, even before that!).

When I read the list of ideas (that Cheryl wrote out) about eating right what stood out to me is PORTION CONTROL. I read my last post here and it was an issue back then also. Another thing that came to my mind is that DESERT, SNACKS, and/or ALCOHOL ARE NOT FOOD GROUPS!

I know that these temptations need to be limited, but I find that I am getting more comfortable with how to do that thanks to Linda's lessons - plan, plan, plan!

Today's Plan:
Breakfast - Smoothie w/ fruit, veggies, yogurt
Lunch - Hummus w/ fresh veggies
Dinner - Restaurant salad, no alcohol
Snack - I don't like the habit of night time snacking, but today I might be feeling a bit stressed from resisting the restaurant temptations and so, if needed, I will have some fruit when I get home.

Now off to the Farmer's Market I go for my fresh produce supply!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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MAWMAW101's Photo MAWMAW101 Posts: 12,616
7/10/19 5:30 A

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Day #93 How to eat right

1.Rarely eat fried foods, sweets and desserts, or other snack foods. Always be careful about the amounts and how often I eat them.

2. Eat fruits and vegetables daily. Eat items that didn't come with labels but came from nature.

3. Learn the best portion amounts for my weight-loss plan. At restaurants, use the "half off special" or order a smaller amount.

Edited by: MAWMAW101 at: 7/10/2019 (05:30)
Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


 current weight: 166.0 
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FUNLOVEN's Photo FUNLOVEN Posts: 2,682
9/20/18 11:28 A

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Day #93 How To Eat Right

1. Create your own list of ways to eat right.

I know how to do this. We all know how to do this. We just need to do it! It is 11 a.m. and I am just getting around to eating my breakfast. This is an unusually late morning for me, but I have been soooo busy since getting back from vacation that I needed some mental health time to get caught up on some "brain stuff". Since it is so late I will not be having lunch. Maybe this afternoon I will have a little cheese to hold me over until dinner.

I have poured a bowl of Shredded Wheat. I did not measure it. I added just enough milk. That covers my starch and protein. Now I need a fruit. I have some grapes in the frig I think I will use. Veggies are the only thing missing; they are just too hard in the morning unless I am having a omelete or smoothie. I believe in eating a balanced meal. I do not believe in eliminating any food groups. My motto is "All Things In Moderation".

2. Check your supplies of fruits, vegetables and healthy meal options.

I never made it to the grocery store yesterday and so it is top priority for me today. I have our dinner menu made out for this week, but needed to tweak it on Tuesday because I was too tired to cook after being gone on an outing all day. The fish is waiting for me in the frig. That means I will move Friday's dinner to Sunday. For our schedule it has to be all about flexibility because something is always coming up in our schedules!

• Put your eating right plan in place today. Write down what you did.

I ran out of time so I never did get around to eating the grapes in the morning or the afternoon cheese snack. For dinner I had been thinking about a burger all day. I knew I wanted to skip the salad bar b/c there are a ton of calories that hide there. When the time came for dinner I changed my mind about the burger and went with a Taco Salad w/o dressing. I could have done better with portion control.

Edited by: FUNLOVEN at: 9/21/2018 (08:22)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 37.0 
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,286
9/18/18 10:03 A

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emoticon Gloria!

Your post reminded me of when my son was in a diet to eat 'fewer yellow foods'. For him that was major as he lives on pasta, cheese, mayo, sweet corn etc.


Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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GLORIAZ's Photo GLORIAZ Posts: 1,326
9/18/18 8:07 A

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Just read all your posts and they are full of great healthy ideas! Thank you......what a great way to start my day!

Trying not to eat anything white unless it’s cauliflower.

I started putting a smaller portion of dinner on my plate and eating very slowly. My husband was finished eating and I had about half of my food remaining. He decided to go for seconds and I just smiled to myself and said to myself YES you can do this.


One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


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CD13384562 Posts: 7,356
9/18/18 7:10 A

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Oatmeal for breakfast gives me fiber, five servings of fruits/veggies per day, lean protein, skim milk, fat free yogurt.

Eating out, look for words like "grilled" and avoid words like "fried" on the menu.

CAT125's Photo CAT125 Posts: 28,612
9/18/18 7:05 A

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Day 93 How to eat right







Cat, in Florida
Eastern Time Zone


Pounds lost in 2020......


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,286
9/18/18 5:08 A

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• Create your own list of ways to eat right.
• Check your supplies of fruits, vegetables and healthy meal options.
• Put your eating right plan in place today. Write down what you did.

When I read these lessons and think "I already do that!" I realize how far I have come! Thank you Linda Spangle and Spark People!

I can remember a time when I would weigh out a 'portion' of chocolate Malteasers (Malteasers because they are light and you can have more of them!) or counting how many Jaffa cakes I could sqeeze into my daily calorie allowance. I am SO glad those days are behind me!

I plan my meals. I always know what I'm eating tomorrow. I can't always plan a week - but I can always plan tomorrow. Writing down the plan is a stark test of how 'good' my diet is. I often tweak it to get more fruit & veggies in, or to substitute sweet potato for white potato etc.

I have a book case in my kitchen with all my cookery books on - so I can perch there and browse. There is always a book open at a page with a recipe I want to try.

I also love to browse on-line for recipe ideas too. Usually Sparked by someone else's blog, or a post on Twitter for example. Inspiration leads to new ideas - I love that even at my senior age I can come across ways of cooking things that I have not tried before.

My fridge is getting empty - which is good! I took a mystery package out of the ice-box this morning - I'm pretty sure it's some chopped fresh pineapple - which is great as I can add it to my fruit salad later today. I have 'check food shopping' on my to-do list for today. I love to start with what I have, and then get inspired from there.

Today I have a recipe book open at a potato and aubergine dhansak. I have the ingredients, but also have other things I need to use up. Perhaps I will make the dhansak and freeze it. That will 'save' the aubergine (eggplant) from being wasted.

How to eat right - visit the fresh food shops that I have access to in town now - their displays of everyday AND unusual vegetables is inspiring.

How to eat right - keep the blinkers on! I am getting more successful at just deciding not to even pay any attention to the cheesecake, chocolate, pizza, fries, doughnuts, triple-layer chocolate fudge cake, bowls of salted nuts - I KNOW WHAT I NEED TO AVOID!

Edited by: SWEETENUFGILL at: 9/18/2018 (05:09)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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GOCALGAL's Photo GOCALGAL Posts: 5,176
9/17/18 11:40 P

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Veggies, veggies and more veggies. Tonight I made meat loaf into what is more like a veggie loaf with lots of grated zucchini, chopped onions, celery, bell peppers. It is healthier, stretches further, gets those veggies in and I can safely eat a little more. Moderate amounts of seasonal fruits.

Numerous substitutions like Fage Greek yogurt with just a dab of mayo in Ranch dressing, or in place of sour cream on my baked potato. Cauliflower pizza at Costco with added veggies baked extra crispy~ fast, easy for last minute meals. DH and I both love it.

Eating right means being mindful and striving to slow down, savor and enjoy moderate portions whenever I eat.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

MAWMAW101's Photo MAWMAW101 Posts: 12,616
9/17/18 8:23 A

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I spent many years on the yo-yo diet road, now I’m on the healthy, happy, maintaining weight-loss road!
This is copied from the book and it says it best!

Day #93 How to eat right
1. Limit fried foods, sweets and desserts, chips and other snack foods. Notice I didn't say never eat these foods, but be careful about the amounts and how often you eat them.

2. Eat fruits and vegetables daily. You know what they are, so don't pretend you've never heard of these foods.

3. Learn the best portion amounts for you and your weight-loss plan. At restaurants, use the "half off special" which means you eat half as much as you really want or half the amount you might normally eat.

Edited by: MAWMAW101 at: 9/17/2018 (08:25)
Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


 current weight: 166.0 
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AURA18's Photo AURA18 Posts: 11,094
9/16/18 8:10 A

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Day 93 How to eat right u.nu/zlui
HealthPlan on HomePage - Continuous improvements as new information is available Daily. Experimenting to find food that improves my health. Kitchen makeovers help restart my program. DH reads my health books and we discuss current NYT and science articles, we eat the same foods, which makes life easier.
wiki.ezvid.com/best-keto-diet-books
bit.ly/2Qx7tGu u.nu/5cn0

Edited by: AURA18 at: 9/17/2018 (09:49)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
bit.ly/BLC41
CD13384562 Posts: 7,356
5/8/18 10:27 P

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Day 93 How to eat right

You can certainly improve your eating patterns by reading good diet books, making new recipes or exploring different types of food. Just be sure to focus on what you do know about healthy eating and then build it into your daily life.

Today

• Create your own list of ways to eat right.
• Check your supplies of fruits, vegetables and healthy meal options.
• Put your eating right plan in place today. Write down what you did.

Link to Day 92
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69021189


Link to Day 94

www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69021193


Edited by: CD13384562 at: 5/19/2018 (17:20)
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