I was going to write a topic-specific nutrition blog this morning, but I’ve lost three pounds this week, so I decided to write about what’s working for me. And I’ve made some changes I haven’t mentioned before. But if you get bored, just look at the pretty flowers! J
The most significant change for this week was movement. Our weather has warmed to the point that we are out for recess twice per day, and at home I’ve started gardening. I’ve taken the attitude that apparently my foot is going to hurt no matter what I’m doing, so I might as well be moving. That will improve my overall health, take off more weight, and decrease the weight my foot is carrying.
For breakfast I’m eating cereal at least three mornings per week. I alternate between Special K and Kashi. Both tasty. And I always put frozen blueberries or strawberries in my cereal. I also take a multi-vitamin. The other mornings I have a scrambled egg in a tortilla, or a plain toasted bagel with peanut butter or fruit and yogurt.
I’m carrying a 12-oz drinking cup of ice to school. This is a little change, but means that I drink more water because it is cold. Can’t stand tepid water. I have a refrigerator in my classroom, but it is in the closet, and I can’t traipse back and forth to open it several times a day. So once I take out a bottle of water it slowly warms up and I found I wasn’t finishing it. Now I’m drinking two bottles of water and a bottle of green tea each day. (Breakfast- two cups of coffee and a small bottle of cranberry juice or a glass of milk. After school- two cups of coffee. Dinner- two glasses of tea. )
My lunch now consists of a Special K protein shake and a bag of nuts and dried berries that I’m mixing at home. I’ve never eaten a traditional lunch for reasons I won’t bother to elaborate. Peanut butter sandwiches, breakfast bars, shakes, etc. have always suited my job and schedule. However, the breakfast bars and mixes in a bag have too much sugar and salt. So I’m making my own mix in ziplock bags. I’m using a mix (Ann’s House) of soybeans, cranberries, almonds, and pumpkin seeds that has 150 calories in ¼ cup and contains no sodium. I add ½ a box of raisins and three shelled walnuts to each bag. The bag mix is enough to satisfy my need to chew. I also happen to love nuts and berries. The protein shake breaks down like this: Calories 180, fat 5g, cholesterol 15mg, sodium 230 mg, potassium 520mg, fiber 5g, sugars 18g, protein 10g.
I’m not snacking after school. I think that’s because I was actually more dehydrated than hungry! And I think the lunch change has helped. So I haven’t consciously decided not to snack, I just haven’t needed it.
Dinner changes have been minimal, but significant. I’m now eating more fresh veggies than frozen. Less salt, more vitamins. Also eating three veggies per night instead of two. And I usually eat a salad with lettuce, tomatoes, mushrooms, and sometimes avocado slices. Less meat, no bread. In fact, I threw out two loaves of bread (odds and ends of four kinds) at the end of last week because we just haven’t been eating it. So this week I only bought tortillas and wheat wraps. Also stopped buying packaged rice mixes and just make plain. I’m eating fish, usually salmon, three times a week. (Gary is working the evening shift several times a week- summer hours- and I’m eating alone.)
Gary and I used to eat in a restaurant at least once a week. Now we eat out once or twice a month.
Just in case you are ready to think I’m a saint, I’ll let you know that we have made a conscious decision to continue one of our indulgences- pizza. And yes, I buy the frozen! We only eat it once a week, and I’m eating less of it, but making my own isn’t worth the trouble right now, especially since I’m trying to spend precious time on gardening. In the summer I plan to make my own.
We also eat ice cream, sherbet, or frozen yogurt every night. I buy those little individual cartons of ice cream and sherbet. Probably start making my own again in another week or so. The yogurt is the “whipped” yogurt and I think I mentioned before that it is delicious when frozen.
I’ve now lost twelve pounds. Not enough for anyone to notice, but I feel better already. And I feel like I’m making less effort now to eat better.
Have a healthy day!