PRAY pray pray first and foremost! I need God's help!
1. TRACK MY FOOD (Stay in my spark calorie ranges)!
2. EXERCISE 20-30 minutes 6 days a week maybe 7
3. DRINK MY WATER (this has been a challenge to do in the past)
A. Don’t use Crystal Light (like I have in the past). I think it is ok for some people
but the truth for me is I do better to just do straight water only.
B. No diet pops
(or real either LOL), no SF type beverages because I do not get to that place in my health-seeking journey where I “crave” water if I drink other stuff besides water. In the past years the only way I get to loving water and craving it is when it is ALL I drink. About of month of doing this and it WILL be all I want to drink.
C. Just a small note: Get this…. “when I was drinking Mtn. Dew this month I was seriously dehydrated because I would rest my elbow on top of my thigh/knee and it would “dent in” like a big hole for about 1 hour” Maybe it was from retaining water? I was thinking dehydration.
4. PLAN AHEAD TO EAT LOTS OF VEGGIES 5 svgs.+ ea. day (90% fresh ones)
A. Wash, clean, cut up, bag them, ready to grab NO EXCUSES
B. Keep some V-8 to drink (watch sodium)
5. EAT MORE FRUITS 2-3 svgs a day
A. Plan ahead by washing and bagging grapes, strawberries, fresh pineapple,
watermelon, canteloupe – just whatever’s on sale.
B. Order some Honey Crisp apples online – can’t find them in the stores.
C. Drink org. juice or real fruit juices only once in awhile; stick to eating whole fruit.
6. EAT MORE LEAN MEATS FOR PROTEIN – like ground turkey breast, chicken
breasts, and fish
A. Limit ground chuck/beef because there’s better choices.
B. Incorporate ground turkey into more day to day meals that I fix for the rest of the family so I am not cooking 2 meals each evening.
C. Buy fish on sale and freeze it. I can get Salmon for $3.99 lb and Tilapia for $3 lb. Tilapia is 100 calories a serving and oh so easy to fix. Both are great on the grill or in the oven.
D. I already eat egg whites (very little whole eggs). Egg whites are great protein and super low in calories/fat.
E. I eat cottage cheese and love it. I just have to watch the sodium.
F. Limit lunchmeats somewhat but not be anal about any limits. (It is high in sodium). I like John Morrell off the bone turkey or Eckrich thin sliced turkey. No fat and low low calorie for 6 or 7 slices (like 60 calories). Limit the Oscar Meyer Ready to eat bacon due to sodium. 4 slices is 70 calories…so low!
A. I will keep Sara Lee 45 cal. Bread on hand.
B. I love the 100 calorie flat round bread in multi grain put out by Aroweat
and other companies. They are like a skinny flat hamburger bun. Great with spray butter and grilled in a pan with the thin sliced turkey, laughing cow cheese or FF sour cream and slices of thin sweet onion or red onion.
C. Fiber one cereal is a good breakfast choice if I’m in a hurry. I love it. (60 cal. A serving). I think I do better with eggs for breakfast just because of the protein. If I do have the cereal then add some LF Jimmy Dean turkey sausage links.
8. DAIRY - Drink limited nonfat or 1% milk because I truly think I hve some kind of intolerance for it. I love it but I don’t love the bloated feeling that follows. Early morning it doesn’t bother me as much.
A. Eat some LF or FF yogurt like key lime pie or orange cream pie by Great Value at Wal-Mart. All are good but I have found these serve as a great dessert or treat.
9. FATS – Use Olive oil. I love it. Use spray on butter if I do need some on toast.
A. I love peanut butter but limit it due to the high fat and calories.
B. Avocadoes, but don’t over do them.. (I know they are veggies, but I count as fat)
C. FF Italian Dressing.. 16 cal a serving. I love it if I sprinkle pkg. Of splenda over it on my salad.
10. SWEETS – lots of good choices Fruit for one!
A. Make SF jello to keep on hand like raspberry, strawberry, cherry etc. 10 cal a serving. Might add some ff cool whip if I want.
B. Make some SF jello pudding made with FF milk or 1%. 60 to 80 calories and oh so good!
C. Love the Dark Ch. Almond Fiber Plus Antioxidant bars as a treat but I have to limit myselft or I’ll eat the WHOLE box in 2 days. LOL Sometimes there are things I can’t buy or keep in the house coz I want to eat it all in 1 sitting!
D. The yogurt I mentioned earlier is 80 calories
E. Edys Fruit Bars are 30 calories and are like crushed strawberries like in a daquiri. MMMM
So there it is "the plan" and the first and foremost thing is not to get anal
about any of it... and just try to keep balance and moderation key!
Any suggestions and good food finds are appreciated... I wish some of you would blog about some of your favorite things.... that you wouldn't want to be without...
not necessarily food only but gadgets... or items... or exercise stuff .....
Thanks so much for all your support! (especially to JENNYAMHSTYEDU1 for not giving up on me and trying to challenge me to just lose "1" lb a wk with her! I so appreciate you for that!)
LET'S ROCK JUNE