Okay, here we go with Mrs. Maurer’s new plan for improved health in 2012!
First, I cleaned my refrigerator and cupboards. Gary and I live alone, no dependents, and I do 99% of the shopping, so anything in our house is here at my invitation. I have to take responsibility for that. I know the special foods that Gary eats (hot, spicy, peppered) and I know the ones that I eat (fat, sweet, creamy) and I know the ones we enjoy together. What I tossed were the foods that only I eat, that I do NOT need to eat. So now I begin with a clean slate and a new list for the grocery store.
BTW, I did transfer the foods that are on my new food lists to a standard grocery list to make my shopping easier. Now I won’t forget any key ingredients. I know, I know…I’m getting so organized in my old age! Lol
I have also changed my cooking plans. I will no longer buy instant oatmeal, canned soup, canned beans, frozen fries, frozen bread, or breaded fish. I will however, continue to buy Steamfresh frozen brown rice because I find the convenience worth any compromise in taste or nutrients (5mg sodium). There is only one “fake meat” that will stay on my shopping list and that is Morning Star “Grillers Original” burger. It’s versatile (whole or crumbled) and contains the least sodium in their product line. After extensive reading I have decided to abandon fake eggs in favor of the real thing. More little changes in my kitchen, but I don’t want to bore you.
Now for the lists. Remember that the categories are based on Alton Brown’s diet. The foods are from the Mayo Clinic “Super Foods” and the Reader’s Digest “Top Twenty Healing Foods” list from the book Food Cures. I really like the idea of focusing on foods that I must eat each day in order to stay healthy. I’m the kind of person who embraces this because I easily fall into habits and routines. I always eat breakfast and always take my vitamins. I’ve just lately fallen into some bad habits and routines! The idea here is that if I eat these super foods each day I will have little room on my plate for other things that I should NOT eat or eat sparingly. You will see that my “never” list is quite short. And this also breaks away from the 3-meals plan. As long as I eat these foods, I see no reason to determine or limit when. I don’t see a difference between three meals or six if I am consuming the same amount of food daily. My goal is 1,500 calories and 1,500mg. sodium. Later I’d like to lower both to 1,200, but I’ll start off with something realistic.
One caveat: measure. Serving size does matter. Alton Brown recommends putting nuts and fruits and veggies in plastic bags at the beginning of the week. I’m not sure I will do that for anything except lunches, but I will be careful to adhere to the listed quantities for each food.
Foods to Eat Daily
Fruits- ½ cup blueberries, plus one orange or one apple
Whole grains- 1 cup oatmeal or 1 serving whole wheat bread
Leafy Greens- 1 cup spinach or kale (buy fresh, but sauté)
Nuts- Natural unsalted almonds, walnuts or pecans (purchase in baking section)- 1 oz., OR Planters Nut-rition “Healthy Heart Mix”: 1.5 oz. mix of peanuts, almonds, pistachios, pecans, and walnuts (65mg sod.)
Carrots or Sweet Potatoes- ½ cup
Green or black tea- 2 cups
Grape or Cranberry juice- 3 oz.
Dark Chocolate- 1 oz.
Also try to add ½ to 1 tsp. of the following to other foods: olive oil, wheat germ, flaxseed, cinnamon, raisins
Foods to Eat Three Times per Week
Yogurt- 1 cup, plain
Low fat milk- 8oz.
Broccoli- 1 cup
Tofu- replaces meat serving
Beans- ½ cup
Foods to Eat Once per Week
Pasta or rice- ½ cup
Dessert- ice cream, pudding, or Jello- ½ cup
White Potato- 1 small
Foods to Eat Sparingly with Caution
Condiments and sauces- mayo, salad dressing, catsup, BBQ sauce
Food to NEVER Eat Again
I did not, as Alton did, include soda on my list because I gave it up two years ago.
Eager to give this a long trial…at least six months…before I evaluate. I’ll get back to you about it!
Tell me how YOU plan to get healthier in 2012!!