What are you doing?
Are you actively trying to be healthy? Are you aware of your behavior & attitude right now? Stop for a second & think about what you are doing right now — are you happy with your choices? If so, celebrate! If not, don’t worry — you can change courses right now!
One of the best tips I have learned is to “be conscious” — try to think about what you’re doing and what choices you are making as you live every day. You stay in control of your life. You become fully aware of the decisions you make. You take charge of your own destiny. You live your life the way YOU want to live it — talk about true power!!
So, what are you doing?
When you start eating better, you can always tell when you get off track, you just don’t feel as good. I always plan a weeks worth of dinners at least. It’s sooooooo helpful to plan exactly what you are going to eat for the day, then there is no guess work. Write down what you are going to have for Breakfast, Snack, Lunch, Snack and Dinner. Avocadoes also have fiber and healthy fats (to help you absorb those fat soluable vitamins). One of my favorite snacks is a fat free/low sugar yogurt with 1/4 cup Bare Naked granola and some berries. Yummy! I will be sending some more fruit/veggie/fiber ideas tonight.
Are you ready for another challenge? It goes along with the fiber challenge. In addition to watching our soda, protein, fiber & water intake, this week I want you to concentrate on your fruits & veggies! It’s springtime & that means there are loads of fresh fruits & veggies for us to sink our teeth into! The FDA says we should be getting at least 5-9 servings per day, so let’s make that our goal. I know you can do this! By the way, a banana is a good source of fiber, but it can also cause constipation, just like cheese. Hmmmmm….interesting.
Costco has gigantic blueberries on sale for $4.99, the container is the size of a strawberry container. They are yummy!!! Also a good source of fiber and antioxidants. It hopefully won’t be too hard and it may cut out some of the other things we eat that aren’t as good for us. Try and go heavier on the vegetables than the fruits just to watch your sugar intake. Whatever day you go shopping, as you are putting the groceries away, cut up your veggies (carrots, celery, bell peppers, broccoli, cauliflower, mushrooms, etc) and put them in snack or sandwich size baggies to take with you as snacks wherever you go.
YOU HAVE TO REMEMBER TO DRINK YOUR WATER!! STAY HYDRATED!!
I KNOW MANY OF YOU JUST DON’T LIKE THE TASTE OF WATER OR DON’T GET ENOUGH OF IT DURING THE DAY…WELL HERE ARE SOME TIPS TO HELP YOU CHANGE THAT…
1) PICK A TIME OF DAY (10AM, 2PM, 8PM)THAT IS DESIGNATED WATER TIME–AND COMMIT TO A CUP EVERY TIME THE BELL TOLLS
2)START DRINKING A GLASS OF WATER W/ EVERY LUNCH OR EVERY DINNER..OR BOTH. I DRINK A GLASS OF WATER W/ BREAKFAST LUNCH AND DINNER.
3)GET A WATER COOLER FOR YOUR HOME
4)KEEP A BOTTLE OF WATER W/ YOU WHILE YOU ARE DRIVING AND MAKE EVERY RED LIGHT YOUR TIME TO TAKE A SWIG.
5) KEEP A GLASS OF ICE COLD WATER ON YOUR DESK WHILE YOU ARE WORKING..IT WILL BE YOUR REMINDER TO DRINK.
DON’T LIKE THE TASTE OF WATER?? FILTER IT, FLAVOR IT W/ LEMON, ORANGE, OR LIME SLICES, TRY CARBONATED WATER, TRY DIFFERENT BOTTLE WATERS….
DRINK, DRINK, DRINK!!
Here are some EASY high-fiber tips:
1. Use fresh vegetables and fruits for snacks and desserts.
2. Focus more of your meals around whole-grains and vegetables. Use meat for a GARNISH and FLAVORING, rather than the focus of the meal.
3. Look for breads and cereals that list a whole-grain flour, like whole-wheat, FIRST on their ingredient label.
4. Leave the skins on potatoes, vegetables and fruits whenever possible. Plant skin is high in fiber.
5. A piece of fruit is better for you (and more filling) than a glass of fruit juice – it provides more fiber!
Okay ladies, our new challenge is to get enough fiber! Still keep drinking your water and work on getting soda out of your bodies!!! We should be getting between 25 and 35 grams of fiber daily!!! Once you have consumed 35 grams of fiber, only 80% of your food gets absorbed after that, a little incentive to eat fiber so you can treat yourself with something later. Here are some suggestions:
Fiber One Cereal – 1/2 cup has 14 grams of fiber, add 2 TBSP wheat germ and 2 TBSP flax seed (ground) you add another 6 grams of fiber. Top your cereal with berries or a banana and you add more fiber. You can get between 20 and 25 grams of fiber just at breakfast time. 4 dried figs contain 5 grams of fiber. Whole Wheat bread should contain 2 – 3 grams of fiber per slice (or else it is just plain white flour that is brown).
Apples also have a good amount of fiber with a bonus of being a teeth cleaner (celery too, they are good crunchy foods, which cleans the plaque off your teeth).
If you find some yummy high fiber items, please share. Debyi
More interesting water facts!
When you’re exercising, you must increase your hydration level! Even very slight dehydration can slow your metabolism by 3 percent, or about 45 fewer calories a day, which in a year could mean weighing 5 pounds more than you need to…
How have you been doing on your no soda? When you crave one, drink at least 8 to 16 oz of water first, you may not still want one. It seems like protein is an easy one for all of us, yeah! I hope you have been drinking lots of water, its so dry out there. I feel like a fish I’ve been drinking so much. Debyi