In no particular order, I’ve incorporated these rules into my life recently and I’m progress in my weight loss and health goals.
I’ve lost three pounds in ten days (and I haven’t even been exercising, but that’s about to change).
(photo compliments of SuperTracker.usda.gov)
1. Consume nothing but plain ol’ tap water after 8 o’clock. Breakfast is around 10 in the morning. If you’re only eating 10 hours a day, it’s easier to trim calories. Besides, I’m not hungry when I’m asleep.
2. Use USDA.gov’s SuperTracker to create goals and track my calorie intake. Reduce calorie intake to 1600 or fewer daily.
3. Drink 10-14 glasses of water daily. This helps me stay full, energized, and saves me from feeling hungry when I’m actually just thirsty. Also, I want my skin to glow and stay hydrated as I make these changes and lose weight, too. Chant with me: No more stretch-marks. No more stretch-marks. Twelve more
The SuperTracker at ChooseMyPlate provides comprehensive reports on a user’s nutritional needs and successes.
No, calorie counting is not my thing.
I just posted about it. But while researching for that post, I found the SuperTracker at ChooseMyPlate.gov and the curiosity was too much.
All of a sudden I have a profile and I’m entering my breakfast information.
But it’s amazing! And soooooooo much more than a calorie counter.
I set any 5 goals from 5 categories: weight managment, physical activity, calories, food groups and nutrients. Daily, I get to watch a graph display my progress on each goal, and when I succeed at one, I get an email.
(photo compliments of choosemyplate.gov)
I’ve never read a diet book. These fancy-schmancy planned-out diets are not my thing.
I have created some rules over the past few years that keep me eating healthy, and keep me in the healthy weight category.
- Quit drinking soda. Drink water (eight 8 ounce glasses daily). With a glass of 100% fruit juice watered down and/or a glass of low-fat milk daily.
- Eat 3-5 fruits and vegetables per day. That’s 6 to 10 all-in-all.
- Get quality protein with every meal. The top ones are: chicken, turkey, eggs, tuna fish, shrimp, low/non-fat cottage cheese, low/non-fat greek yogurt, and whey protein powders.
- Include fiber-rich foods as often as possible. I love popping corn on the stove plain and adding my own low-calorie flavors. Delicious!
- White foods are evil. Enriched, bleached foods need to be replaced with WHOLE wheats; read the ingredients to make sure you’re not being conned by misleading labels. Read 6 more…
(photo courtesy of sciencedaily.com)
Earlier this week, I drafted a post called, “I’m finished with fruit juice.”
When I was allllllll finished, I searched for a graphic to add. The photo I chose (left) was in a ScienceDaily.com article called “How Cranberry Juice Can Prevent Urinary Tract Infections.”
Here, I learned that, “[cranberry] juice changes the thermodynamic properties of bacteria in the urinary tract, creating an energy barrier that prevents the microorganisms from getting close enough to latch onto cells and initiate an infection.”
And, “the effects of regular cranberry juice cocktail and diet (sugar-free) cranberry juice are identical.”
So I guess I’m just finished with non-organic apple juice now.
Why? Read my original post.
Really, read it:
Plan your meals around this list of superpower foods, compliments of WomensHealthMag.com.
I must get my eating under control. It’s tough to get my sleep and exercise right while I’m lethargic from eating sugar, fat and junk all day.
On my brain: a healthy food guide (about to be on my fridge), and a recent reading.
The healthy food guide is from Women’s Health magazine. “The 12 Best Foods for Your Abs: A smart eater’s cheat sheet for life” needs to make it on your fridge, too. (Pictured, left.)
And I found some great nutrition reminders in, “A Hunger-Free Way to Flatten Your Belly,” in the March issue of Health Magazine.
This article features straight-forward health advice (“Every day, aim to get 30 minutes of exercise, spend no more than six hours sitting down, and keep your calorie count in the 1,500 to 2,000 range”), plus, some simple nutrition advice I had sort of forgotten:
What I poured for my bowl of cereal. Looks reasonable, right?
And I know my male friends eat 3-5 servings of everything.
It sure is hard to count calories or keep track of healthy food consumption when you have to do algebra to figure out how much you actually ate.