Eat Your Veggies

I never seem to eat enough fruits and vegetables and apparently neither does anyone else.

The daily recommendations for servings of fruit and veggies varies, but 5 or so seems to be the standard I see most places. However, according to most health experts the average person actually needs 9-13 servings a day.  (My nutritionist says 10!) That's a lot of food! However, when you get right down to it, it can be done.

Think about it for a minute.  How many servings are in a salad.  3, 4?  I usually have a large spinach salad and I probably use a good 2 cups (at least) of spinach.  Then when you add in all the extras, tomatoes, cucumbers, strawberries, etc ... one salad probably counts for at least 3 servings, right?

Here is an article on the importance of getting your veggies ... and how much qualifies as a serving.

From Harvard School of Public Health:

Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.
What does “plenty” mean? More than most Americans consume. If you don’t count potatoes—which should be considered a starch rather than a vegetable—the average American gets a total of just three servings of fruits and vegetables a day. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on one’s caloric intake. (1) For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day (2 cups of fruit and 2½ cups of vegetables).
For most fresh or cooked vegetables and fruits, 1 cup is just what you would put in a household measuring cup. There are two main exceptions to that rule: For lettuce and other raw leafy greens, you need to eat 2 cups to get the equivalent of 1 cup of vegetables. For dried fruit, you only need to eat ½ cup to get the equivalent of 1 cup of fruit.
Remember—on the Healthy Eating Pyramid, created by the Department of Nutrition at the Harvard School of Public Health, potatoes are not counted as a vegetable, since they are mostly starch and should be used sparingly.
Over the past 30 years or so, researchers have developed a solid base of science to back up what generations of mothers preached (but didn’t always practice themselves). Early on, fruits and vegetables were acclaimed as cancer-fighting foods. In fact, the ubiquitous 5 A Day message (now quietly changing toFruits and Veggies: More Matters) seen in produce aisles, magazine ads, and schools was supported in part by the National Cancer Institute. The latest research, though, suggests that the biggest payoff from eating fruits and vegetables is for the heart.

Comments

I just realized I wasn't really allowing comments on the blog.  Apparently you had to be a Google+ or a registered user in order to make a comment.  I have now opened it up to the public.
Feel free to comment, but remember to be kind!

Don't Drink Your Calories

One of the things I'm most proud about since starting this diet last October is that I no longer drink my calories.  It doesn't sound like a big deal, but I don't drink full calorie sodas anymore.  I don't drink juices or drinks sweetened with sugar.  I also try to avoid Starbucks calorie-laden coffee drinks.  I have had the occasional low-fat mocha - but not the every other day drinks that I used to down.  I probably have had one about every three weeks or so.  However, I am starting to cut those out completely too.  The last time I stepped into a Starbucks I ordered a non-sweetened iced tea.  Yay me!



Just imagine the amount of liquid calories you consume daily.  I would regularly have a soda (or two) a day at a minimum of 300 calories.  Add in a mocha (400+), an orange juice (110) and it's already 800+ calories. That's what I was eating in an entire day on the fast.  Remember, your body doesn't recognize liquid like it does food - you don't fill up on drinks.  So they're essentially empty calories and 800+ a day is a lot of calories.

Weight Watchers Tips

Today I decided to go back and give Weight Watchers a chance.  I have never had much luck with WW, however, as is clear from my postings, I don't do well when given choices, and that's what WW is all about. It's a great option for most people, not sure if it's for me.  At least not yet.

I do like the instructor at the Tuesday noon classes, I haven't signed up yet, but I am definitely going to consider it!  After attending today's class I was Googling Weight Watchers and found this post by Karen Hammonds with some great weight loss tips.  Check it out:

1. Good things come in small packagesHere's a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.
2. Get "water-wise"Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.
3. Herb it upStock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.
4. Slim down your soupMake a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top and can be skimmed off the surface.
5. Doggie-bag that dinnerAt restaurants that you know serve large portions, ask the waiter to put half of your main course in a take-home box before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.
6. Listen to your cravingsIf you're craving something sweet, eat something sweet — just opt for a healthier nosh (like fruit) instead of a high-calorie one like ice cream. The same goes for crunchy cravings — for example, try air-popped popcorn instead of high-fat chips. It's just smart substitution!
7. Ease your way into produceIf you're new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.
8. Look for high-fat hintsWant an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.
9. Don't multi-task while you eatIf you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth — and you won't be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.
10. Taste something newBroaden your food repertoire — you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, bak choy, starfruit or papaya?).
11. Leave something on your plate at every mealOne bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.
12. Get to know your portion sizesIt's easy to underestimate how much you're eating. Today, don't just estimate things — make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.
13. Don't give up dipsIf you love creamy dips and sauces, don't cut them out of your food plan completely. Just use low-fat soft cheese and mayo instead of the full fat stuff.
14. Make a healthy substitutionLearn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.
15. Bring lunch to work tomorrowPacking lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).
16. Have some dessertYou don't have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free be — sure you're practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.
17. Ask for what you needTell your mother-in-law you don't want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it — make yourself a priority and assert yourself.
18. Improve your treadmill techniqueWhen walking on a treadmill, don't grip the rails. It's fine to touch them for balance, but you shouldn't have to hold on. If you do, that might be a signal you should lower the intensity level.
19. Simon says... get fitHere's an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says — you do it with the weights, they do it without. They'll love it!
20. Make the most of your walksIf your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.
21. Shop 'til you drop...pounds!Add a workout to your shopping sessions by walking around the mall before your start spending. And try walking up the escalator — getting to your destination faster will be an added bonus.
22. Walk an extra 100 steps at workAdding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an email or calling.
23. Brush your teeth after every meal and snack
This will be a signal to your mouth — and your mind — that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.
24. Clean your closetFirst, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big — don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.
25. Take your measurementsYou might not like your stats now, but you'll be glad you wrote them down when you see how many inches you've lost. It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are.

Tough Day

Ever have one of those days at the gym?  Today wasn't my best day.  I woke up tired and feeling "blah" - not really bad - but not good either.  But still, I got up out of bed and went to work out.  It was definitely rough.  So bad, even the instructor came to me after class to ask if I was okay.  I think I might have been swearing a little too loudly under my breath while trying to hold a plank, I'm not sure, but whoops!

It was difficult, sure, but the bottom line is that I got up and worked out.  I did feel a lot better once class was over.  I'm glad I went and hopefully tomorrow will be better.

Willpower Part Two

Earlier this week we began watching Google Authors "The Willpower Instinct" with Author Kelly McGonigal.  It's a fascinating lecture and I have bought the book - but haven't quite gotten around to starting it yet.
Willpower is difficult.  Most people can't simply decide they want to lose weight/exercise more/save money etc and then do it.  It takes planning, effort and a lot of work.
On my journey I found that taking away options worked best for me.  I was only allowed certain foods and didn't have a choice - I could eat that food or go off the diet.  That's easy.  Giving me the option to decide what food I wanted to eat was not easy.  I have been steadily gaining weight since I went off the diet at the end of January.  I am now up 12 pounds ... and still climbing.  I'll get to more of that in a later post - but for now back to willpower.
Here are some of the best tips I learned from watching the lecture:

Setting Yourself up for Success (The Physiology of Willpower):

• Sleep
• Meditation
• Exercise
• Plant-based Diet

In order to be successful you need to prepare your body for success.  Research has found that not getting enough sleep can put you at risk for overeating.  We all know that, right.  Meditation can help put your mind in the right place.  This holds no matter what you need willpower for - not just losing weight.

Pessimism:

• Yes.  Pessimism.  This does not mean negativity.  This means set yourself up for success by planning for failure.  Think of the ways you could possibly fail then think of what you can do *now* to get around the potential future failure. 

Questions to ask yourself:

• What is your goal?
• What could be the most positive outcome?
• What action will I take to reach this goal?
• What obstacles will I face?
• When & where will I face these obstacles?
• What can I do to prevent these obstacles from affecting me?
• What specific thing can I do to get back on track after the obstacle?

Kelly McGonigal, "The Willpower Instinct" | Talks at Google

If you're looking for some help in the willpower department, check out The Willpower Instinct by Stanford professor Kelly McGonigal.  Great insight into the science behind willpower and what you can do to set yourself up for success.

Getting My Workout On!

I'm trying hard to get back into shape.  Despite the weight loss, I am still a bit droopy, lumpy and dumpy.
I just signed up for Pure Barre which is one of many ballet/barre based workouts.

My very first class kicked my butt.  I couldn't move for a couple of days - but now I'm on my fourth class ... and while I'm still not very good, it's gotten better.  Not easier, but better.  I try to attend at least 3 Pure Barre classes a week.

I also am doing Body Pump classes at 24 Hour Fitness.  To me this class is like having a personal trainer without paying for a personal trainer.  It's an hour of lifting weights, squats and sit ups.  It's a killer - but hopefully it will all be worth it shortly!

Tricks to Clean Up Your Diet: From "Mind Body Green Blog"

Great, easy tips on eating healthy from the MindBodyGreen website.  Check it out, they have great articles. This article is from their site, none of it is my own.

Some people claim that healthy eating takes a lot of time and is complicated. But it doesn’t have to be this way. If you know how to do it right, you can incorporate more healthy food into your life!
1. Use this trick to store fresh herbs.Fresh herbs like basil, mint, oregano and sage flavor your food without adding any chemicals. However, sometimes you might get a huge bunch of basil or mint, use only a few sprigs, and the rest goes off before you know it. But there is a trick to make your fresh herbs last for a long time! Simply remove the leaves from the stems and place them into an air-tight glass jar, and store in the fridge. Just make sure that the herbs are absolutely dry. Using this technique, mint and sage will last up to two weeks. Basil, oregano and cilantro will last from seven to 10 days.
2. Freeze ripe bananas to make amazing smoothies and ice-creams.This is my favorite trick! When you freeze bananas, they change their taste, and when you blend them – they give any smoothie an amazing creamy texture. Simply peel some very ripe bananas, put them into a zip-lock bag or a container, and freeze at least overnight. Then add to your smoothies instead of regular bananas.
If you blend frozen bananas with a high speed blender or a food processor, it makes an amazingice-cream, which tastes so creamy and rich! You might need to add some water to facilitate blending. You can also add raw cacao for a raw chocolate ice-cream or some berries (frozen or fresh).
3. Make your own dressings and dips, and store them in a glass jarStore-bought dressings have plenty of preservatives, chemicals and bad fats. Even the healthy ones still have preservatives and ingredients that are not ideal for you. So the best thing is to make your own dressing. There are plenty of recipes for healthy salad dressing available. Just make a big batch and store in a glass jar or a bottle for up to a week.
An even better hack: place your dressing ingredients (for example, freshly squeezed orange and lemon juice, fresh herbs, some salt and pepper) in a glass jar, put the lid on and shake well until the ingredients have mixed. That’s an easy way to make your own dressing. For some of the recipes, though, you might need a blender. (Unfortunately, shaking a jar doesn’t do a great job blending a mango.)
4. Always have healthy food on site.You'll eat what's available. If you have healthy snacks handy, you'll eat them when you’re hungry, and there's less chance that you will eat something unhealthy. When you get very hungry, you might make bad food decisions. But if you have plenty of healthy food at home, you're more likely to eat healthy. Duh.
5. Make healthy breakfast the night before.Yes, mornings may be hectic and super busy. But you have no excuse for not preparing your breakfast the night before. A great way to do it is to make chia pudding or soaked oats in a glass jar. You can even make it in layers, e.g. soaked oats in almond milk, then a layer of blended fruit, etc. it takes about five minutes to make, then you place it in a fridge, and bam! You have a healthy breakfast in the morning.
Another breakfast hack is to prepare all your smoothie ingredients a night before. So in the morning all you have to do is chuck them in a blender. This takes less than three minutes.
6. Thicken soup or sauce with cauliflower.People love a nice texture! Creamy, thick soups, smooth sauces and mashed potatoes all taste good, but contain enormous amounts of fat, usually the unhealthy kinds.
Luckily, there is a super veggie: cauliflower. It's low in fat, low in calories, and high in fiber and nutrients! Simply add the steamed or lightly boiled cauliflower to your soup or a sauce, and blend it. You'll be pleasantly surprised by its thick and creamy texture. If you like to make mashed potatoes, use cauliflower instead of potatoes. It tastes very similar, and is lower in calories and easier to digest.
7. Instead of flour, use oats.White wheat flour is highly processed, devoid of nutrients and also contains gluten. For a healthier option, replace white flour with oats. Simply process dry oat flakes in a blender, food processor or a coffee grinder.
If you’re sensitive to gluten, make sure to get gluten-free certified oats. Oats naturally do not contain gluten, but are often cross-contaminated with tiny bits of wheat, rye or barley.
8. Replace wheat pasta with veggie “noodles.”Wheat pasta is very processed and also contains gluten, which many people are sensitive to. It is also very mucus-forming and is not good for your digestion. Therefore, you can replace your pasta with veggie “noodles” made of zucchini, carrot or cucumber. You will either need a vegetable spiralizer, or a simple peeler. If you use a peeler, just cut the vegetables into a flat noodle shape. Vegetable noodles, mixed with a sauce, become soft and their texture resembles real pasta.
9. Make your own flavored water.Soda and processed drinks are so out of date. They’ve been proven to cause weight gain, diabetes and heart disease. If you’re craving a delicious drink, you can make amazing tasting and absolutely healthy flavored water.
Add some fresh herbs, like basil or mint; some citrus juice, like lemon or orange; or fruit and vegetable slices, like sliced strawberries, cucumbers, orange, ginger, etc. My favorite combo is lemon, fresh ginger and mint. It’s best to make it before going to bed and let it infuse during the night.
10. Ditch milk for a home-made almond or other nut milk, and replace butter with avocado.Dairy products are also the food of the past. They contain so many antibiotics, hormones, and pesticides. Plus, cow’s milk is the food for baby calves, not for grown-up humans. Also, so many people are lactose-intolerant even without knowing it. Almond or other nut milk is so easy to make, and you can make a bigger batch and keep it in the fridge.
Butter is full of saturated fat, which clogs your arteries and leads to a heart disease. Instead, replace your butter with a heart-healthy avocado. It tastes so much better and is cruelty-free.
Photo Credit: Shutterstock.com

The Blog is Back

I'm baaack!

That's right.  After weeks of kind-of dieting and kind-of eating everything in sight.  I am giving up and giving in, so to speak.  It's time to get control and learn how to eat right.  Apparently I really need a regimen and need to stick with it.  I have decided I am unable to do it on my own.

I am joining Weight Watchers again ... along with my weekly Maintenance meetings with the "Weight Management Program".  The WMP group is great, but I don't know how truly helpful it is.  Frankly, it's probably not them, it's me.  I need EXTRA help.

So, I'll be back documenting everything.  I think that's been part of my problem too.  While I've been ignoring the blog, I've also been ignoring healthy eating habits.  Luckily I've only gained about 5 pounds.  But frankly 5 pounds in two months is ... well 5 pounds too much!  At that rate I'd gain everything back in less than two years.  We can't have that now, can we?

So, I have to blog and track ... and hopefully that will help keep me on track.

Fed Up

I've posted several times about the dangers of sugar and how you should try to cut it out of your life.  Now there's a new documentary coming out this week on the subject.

Check out the trailer here.

The documentary is narrated and executive produced by Katie Couric and it's all about sugar and just how much of it we're ingesting every day.

According to the film sugar is added to 80% of all processed foods on store shelves.  That number has dramatically increased in response to the public's desire for "low-fat" foods.  When the fat is removed - more sugar is added to resort the flavor.  One of the more interesting facts from a movie clip shows that despite the increase in low-fat foods - Americans have gotten fatter than ever in the past few decades.

What's even worse ... this generation is the first generation ever that's expected to have a shorter lifespan than their parents.  It's sobering.

You can learn more from the FedUp Facebook page.

There's also a Fed Up 10 Day Sugar-Free Challenge.  You can learn more on the movie's website.