Back to the Basics

Monday, March 21, 2011

Well I am not a happy camper this morning. I went out yesterday and got me a new scale for the house. I know the gym scale is not accurate especially dressed.

I got on the scale this morning –I know Jan - I am not going to tell you what I saw just know it was not pretty and not even close with the gym scale. So I am going back to the basics.

Back to the Basic:
Track – water – exercise- healthy choices – 6 small meals (moderation).

Balance food and physical activity:
Finding a healthier balance means fitting more activity into your day .I know most of us are already active but I am going to start increasing my activity by 15-20 min. Maybe add a 15- or 20-minute walk during my lunch break.

Make Smart Choices from Every Food Group:
Your body needs the right fuel for your hectic, stress-filled schedule. The best way to get what I need is to enjoy a wide variety of nutrient-rich foods that are packed with energy, protein, vitamins and minerals.
• Fruits and vegetables from the produce aisles
• Whole grains from the bakery
• Low-fat milk products from the dairy case
• Lean proteins from the meat/fish/poultry department.

Some Basic Facts about what I eat:
Carbohydrates: To maximize your energy level and your long-term health, look to nutrient-rich carbohydrates. Enjoy the great taste of whole and fortified grains (6 to 7 servings per day, at least half of them fiber-rich whole grains). Also eat fruits and vegetables every day. About 2 cups to 2 ½ cups a day.

Protein: Women sometimes cut back on protein foods to avoid fat. However, one of the most satisfying ways to eat and control weight is to include lean protein in every meal. Try low-fat dairy foods, eggs, meats, nuts and beans (a total of 6 ounces per day). Protein is especially helpful in the morning. My yogurt has 14gms of protein ad it helps me stay satisfied until lunch.

Iron: Low iron intakes can lead to serious problems like iron-deficiency anemia, the most common nutrient deficiency for women and children. To prevent anemia and fatigue, be sure to get a minimum of 15 milligrams of iron per day. Pump up your intake with excellent iron sources, like lean red meat and iron-fortified cereals. Other good sources include poultry, fish, beans and leafy green vegetables.

Calcium: Calcium does a lot more than build strong bones and teeth. Getting enough calcium helps keep your heart and muscles strong and may help prevent high blood pressure and colon cancer too. Those are plenty of reasons to enjoy high-calcium foods, such as low-fat dairy (milk, cheese and yogurt). I am aiming for at least 1,000 milligrams per day.

Start a Plan and revisit the plan:
1. Develop a plan for lifelong health, not just short-term weight loss. Don’t lose sight of the big picture: achieving overall good health. By putting more emphasis on my health, I can raise my overall self-esteem, resulting in healthy eating, weight loss and improved health.
2. Set healthy, realistic goals. Make changes step-by-step and set realistic goals; you are more likely to succeed in reaching them.
3. Start with two or three specific, small changes at a time.
4. Track your progress by keeping a food and activity log.
5. When you’ve turned a healthy change into a habit, reward yourself with a fun activity NOT food.

Eating Plan:
1. Eat at least three meals a day and PLAN YOUR MEALS ahead of time. Whether
you’re eating at home, packing a lunch or eating out, an overall eating plan for the day will help keep me on track.
2. Balance your plate with the right portions of a variety of foods. Half my plate should be filled with vegetables, one fourth with lean meat, poultry or fish and one fourth with grains. To round out my meal, add a glass of low-fat milk and a serving of fruit for dessert.
3. Start my meal with low calorie foods like fruits, vegetables and salads. Then move on to the main course and side dishes.

Water Exercise Water Exercise Water Increase it all
Share This Post With Others
Member Comments About This Blog Post
  • WENDY27
    I'm totally with you on getting back to the basics. WTG on making a plan!!!
    3360 days ago
    A lot of good information. I don't eat 6-7 servings of whole grains a day either. That would use up a lot of points! LOL!!! But like Jan said, everyone needs to tweek it and make it work for them as we are all different. Which is why there are so many different plans out there. You CAN do it!!!!
    3361 days ago
    You got on the scale??? On Monday?? OK - I DO get it - don't like it but I get it.

    I want you to report back to me on the 6-7 whole grains a day. I could NEVER do it. I think it is trial and error for individuals. Grains, with a few exceptions, create cravings for me - I really need to keep it closer to 2 servings of grains and the rest of my carbs come from fruits and veggies (emphasis on veggies) . And I will admit my protein is much higher.

    Bottom line - you have a plan - work the plan - if the plan does not show you what you want in good time - DO NOT be afraid to "re-work" the plan. Find what works best for Janet!!

    Good thinking!!
    3361 days ago
  • no profile photo CD6072865
    emoticon , I will try to follow this too. Thanks for sharing
    3361 days ago
    Great planning!
    3362 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    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.