Food Journal Day 3

This is my third and final installment of my food journal.  Today my stomach continued to be off so I tried to be good to it.

Breakfast- 1) coffee w/ milk (1.5 cups) 2) 2 cups oatmeal with banana, blueberries, pasture butter, cinnamon, and turbinado sugar

Snack 1) Kombucha 2) Odwalla protein bar

Lunch 1) canned tuna with yellow mustard, parsley, salt, pepper, and cumin 2) green apple 3) water (1 pint)

Snack 1) Odwalla protein bar (2)

Dinner 1) skillet potatoes from the other night mixed with ground turkey on top of a corn tortilla with Greek yogurt and avocado  2) salad with mixed greens, onion, avocado, blue cheese and olive oil/apple cider vinaigrette 3) water (1 pint)  4) ice cream (1 cup)

Before bed 1) water (1 pint)

I felt much better about my food intake today.  The protein bars are a new addition that I think I might keep.  Why?  They gave me an energy boost when I really needed it (late afternoon).  My daughter just started crawling and she is getting into everything, you can’t leave her alone for more than 5 seconds so it makes it harder to rest.   The protein bars really helped and kept the hunger down too throughout the day.  As far as protein bars go they contain no GMOs which is great, the ingredient list isn’t horrible but it isn’t the best either though there is no refined sugar which is a huge plus for me. 

I’m also excited to say that I have a new exercise routine written down that I started today.  Can’t wait to see how exercise works in conjunction with my diet.  I have been exercising before, mostly cardio, but this new plan gives me two days a week to focus on legs, arms, and abs on top of the cardio I am already doing.  I am going to start slow, maybe 5-10 minutes a day, and then add to it as the weeks continue.  I will record my progress.

Food Journal- Day 2

Breakfast  1) coffee with milk (2 cups)  2)a bowl of Cheerios w/ milk 3) water (1 pint)

Snack 1) organic whole wheat English muffin w/ organic PB and banana  2)Reese’s Peanut Butter Cup(!)

Lunch 1) “Green” Smoothie (that turned out to be purple) with spinach, banana, black berries, and water 2) water (1 pint)

Snack 1) half a madeline cookie 2) an iced mocha 3) Greek Yogurt with black berries and cinnamon 4) water (1pint) 5) cup of decaf green tea

6) whole wheat English muffin w/ organic peanut butter

Dinner 1) burger with cheese 2) salad with greens, avocado, and red pepper with olive oil & apple cider vinegar 3) skillet potatoes with salt and pepper 4) water (2 pints) 5) decaf green tea

 

Today was a weird day.  My stomach has been “off” all day so I have been trying to drink a lot of water, green tea, and have small meals.  I KNOW I had a Reese’s Peanut butter cup, I never said I ate 100% clean and I was craving Reese’s, and it wasn’t what put my stomach “off”.  My stomach was “off” right after breakfast and it kept getting worse and worse through out the day.  I WILL be nicer to myself tomorrow, but I really wanted that Reese’s and I will not feel guilty about it.

New Direction

I haven’t posted for a couple of days because I started to not like where my blog was headed.  I felt that I was getting a little “preachy” which I don’t want to do.  So, I took a few days off and thought of where I wanted this blog to go and what message I wanted to put out there.

I have decided to record and discuss my own personal health and wellness journey and mix in a little of my daily life (motherhood, day to day routine, spending time in the kitchen, adventures in food outside the house, etc.).  I am hoping I can connect with more people this way and also I am hoping to use the blog as a tool for myself to see what I am eating and how it is effecting my body.

I wanted to start with yesterday’s food journal which I kept.  I will probably be doing a food journal for the next few days in conjunction with other post topics.

Breakfast

1) coffee with whole milk (2 cups)  2) water (1 pint)  3) 100 calorie whole wheat bagel with organic peanut butter and banana

Snack

1) 100 calorie bagel with hummus and 2 slices of cheddar cheese 2) water (1 pint)  3) green smoothie (handful of spinach, nectarine, mango, and water)

Lunch

1) 1 cup whole wheat spaghetti with turkey and tomato sauce  2) water (1 pint)  3)1/2 cup chocolate ice cream

Dinner

1) tempeh tacos with soft corn tortillas, zucchini, Greek yogurt, avocado, and cilantro  2) salad with lettuce greens, avocado, red onion, red pepper, blue cheese and olive oil and apple cider vinegar  3)water (1 pint)

 

I will post today’s food journal at the end of the day.

 

S.A.D. (The Standard American Diet)

The Standard American Diet is SAD indeed.  SAD consists of refined carbohydrates, sugary drinks and snacks, processed/prepackaged “meals”, and too much red meat.  This diet is sadly (pun intended) common place is our culture where the more burger patties on the bun or the bigger the soda the better.  It is not uncommon for people to eat no fresh fruits or vegetables in any given day but it is very common for people to eat some bacon and drink a soda (diet or regular).

With a diet high in fats, sugars, and refined carbs and low on everything else it is not really shocking to see that the rates of disease are going up.  In my humble opinion (and the many studies that back my opinion), obesity, diabetes, heart disease, and cancer can all be avoided or have a greatly reduced risk with the correct diet.  It is only a fool who believes that a diet high in fat, sugar, and refined carbs will have no affect on their body as a whole, that these foods are not connected to health, and that they will be the one that will be the exception to the rule.

We are a sick country with an even sicker diet.  Let us get well, not by popping pills, but by eating a variety of fresh foods that are not packaged and processed with chemicals and preservatives.

One more thing. . .

To add to the list of things you would never find in my kitchen.

Anything labeled “sugar free”- If the product usually contains sugar and now doesn’t I am very suspicious, we should all be suspicious.  These “sugar free” products usually contain Splenda or Nutra Sweet in them which are made of chemicals and are then put in products and labeled “sugar free” and these are products (just as the Low-fat and Non-fat products are) that are marketed to us as being “healthy”.  In reality these artificial sweeteners are linked to many health issues including headaches, diarrhea, and even obesity! 

Please, if you MUST consume foods with added sugar, make sure its REAL sugar and not some chemical made in a lab. 

Some further reading:

http://health.howstuffworks.com/wellness/food-nutrition/facts/artificial-sweetners-unhealthy-eco.htm

Artificial sweeteners: sugar-free, but at what cost?

What’s for dinner? Food vs. face wash. And “food” items you will NEVER find in my kitchen.

Tonight for dinner I am having a salad of bok choy, arugula, and romaine, avocado, red onion, and blue cheese.  I also pan fried some sweet potato and summer squash in coconut oil and will be having this with a turkey burger with a slice of cheddar and no bun.

What does this mean as far as nutrition is concerned?  One cup of sweet potato contains TONS of vitamin A and vitamin C which are also called antioxidants and help in protecting cells against aging.  Sweet potatoes also have large amounts of B vitamins, potassium and manganese.  Manganese is an essential mineral that helps maintain nerve health, healthy thyroid function, and keeps bones strong and healthy.

Summer squash is also a good source of manganese, dietary fiber, and vitamin A.

Coconut oil has countless health benefits ; it increases your metabolism and helps your body absorb nutrients from all the other healthy foods you are eating.

Turkey is a lean protein source, which I love and cheese gives me protein and calcium.

Did I mention I am having blackberries for desert?  Blackberries have a lot of vitamin C, fiber (just talked about the importance of fiber in my previous post), vitamin K, and copper.  Copper helps with thyroid health, helps keep your bones and connective tissues healthy, and it is good for your skin too.

I am probably going to be eating more berries because my skin is “lacking” a little bit.  While some people might change face washes I think the smartest thing to do is to look at diet.  I really believe that a new face wash or mask or whatever new product there is only covers up the bigger issue at hand.  I am specifically talking about unhealthy skin but this could apply to any health issue and any food.  Eating more of the foods that directly combat the health issues that are affecting our bodies is one of the smartest things we can do for ourselves.  If I eat more berries, maybe just one or two days a week, my body will have more of the minerals needed to make my skin look healthy, much better than a new face wash.

Now, for a change of pace.  In one of my first posts I talked about my pantry essentials so now I have decided to write about foods that I would never keep in my kitchen.

Store bought salad dressings-   Salad dressing is so so so easy to make at home and why wouldn’t you?  The stuff you buy at the store usually has added sugar (in one form or another) and other ingredients that I can’t pronounce (and if I can’t pronounce them they don’t go in my body).

Soda- Too much sugar!  Empty calories.  Worthless beverage.

White bread/white pasta-  Consuming too many refined carbohydrates can cause your insulin to spike which can lead to obesity and diabetes, too of the biggest health problems in the United States.

Any food products labeled “low-fat” or “non-fat” that are not naturally low or non-fat – These types of products usually have to add strange ingredients (and sugar) to compensate for the fact that they have less or no fat.  No thank you, I will take my full fat yogurt any day, in moderation of course.  I found this blog that does side by side comparisons of non-fat and full fat cream cheese ingredient lists, you will see what I mean.  http://blackgirlsguidetoweightloss.com/did-you-know/supermarket-swindle-fat-low-fat-fat-free/

What’s for dinner?

Talking about fiber in my last post made me want to examine my meal for tonight, so hear it goes.

Lentils (1 cup) – 16 grams of fiber or 65% of the daily value.

Red cabbage (1 cup)- 1 gram of fiber or 6% of the daily value.

Avocado (1/2 cup)- 5 grams or 20% of the daily value.

Romaine lettuce (1 cup)- No fiber (huh.)

Watermelon (2 cups)- 2 grams or 4% of the daily value.

From my dinner alone I am getting 24 grams of fiber or 95% of my daily allowance.  Just some food for thought.  All nutritional info is from http://nutritiondata.self.com.

You don’t need to consume excess sugar to get your fiber. Or, why fiber is an essential part of a healthy diet.

Most Americans don’t get enough of it because most Americans are not eating a balanced healthy diet.  Am I being presumptuous?  Maybe, but, the best sources of dietary fiber are from whole, real foods like beans, whole grains, and vegetables.  If we were all eating enough of these things fiber wouldn’t be an issue now would it?

Lately (maybe over the past 5 to 10 years or so) the “food” industry has been marketing many products that contain fiber.  In fact there is a whole line of products called “Fiber One” which contain 35% of your daily fiber (I think that’s the percentage), these products include granola bars, cereal, and brownies.  What these products also include is lots of sugar and some other ingredients that I can’t pronounce.  The chewy granola bar contains 10 grams of sugar.  Now, 10 grams of sugar might not seem like a lot compared to a soda which has over 40 grams (yuck!), but why eat extra sugar when you are really trying to get fiber?  It is not only bad for your health to have extra refined sugar in your diet (see my previous post) but counter intuitive to consume the unhealthy to get the healthy.

Fiber comes in both soluble and insoluble varieties.  Soluble fiber dissolves in water (hence the term soluble) and can help lower bad cholesterol and also help regulate glucose levels.  Insoluble fiber (it does not dissolve at all) helps with bowel health, regularity, and controlling hunger and a healthy weight.

As you can see, fiber is essential in having a healthy body, but please, don’t get your fiber from some bar made in a factory!

Fiber comes in many delicious forms:  beans, lentils, berries, apples, oranges, broccoli, potatoes, peppers, whole grains, the list goes on an on.   Not only do all these delicious foods contain fiber but they contain vitamins and minerals which you need as well, oh, and no added sugar in any of them!

Don’t let the “food” industry make you believe that eating sugar and consuming fiber go hand in hand, they don’t!

Sugar sugar sugar

Sugar, well refined white sugar and high fructose corn syrup, are big no nos for me.  I have almost completely cut out refined sugar from my diet which includes candy, cake, soda, baked goods, but also canned soups, flavored yogurts, cereal, most store bought spaghetti sauces, and most store bought breads too.  Why did I cut it out?  For one I have a HUGE sweet tooth so when I start eating sugar I can’t stop, I’m addicted.  I want sugar and then I want more and more and more sugar.  These sugar binges usually make me feel cranky, sluggish, and just “yuck” about myself. 

From what I understand and have learned over time is that sugar is bad for these reasons:

-Sugar has absolutely no nutritional value, sugar is empty calories, why would you eat something that does absolutely nothing for your body nutritionally?

-Overtime eating too much sugar can cause insulin resistance which leads to diabetes & obesity. 

-Too much sugar consumption raises bad cholesterol which can ultimately lead to heart disease.

-Eating sugar does not satiate us the way real foods do therefore if you eat too much of it you are not feeling full and will probably consume too many calories.  Overtime, this can lead to being overweight and obesity.

-While there are theories that cancer “feeds” off sugar and therefore eating sugar leads to cancer, I believe that it is the obesity, diabetes, and heart disease that probably put you at higher risk for cancer.  Whatever theory you agree with the outcome is the same, disease.

It seems to be a vicious circle, because sugar is addictive you can’t stop eating it, and because you can’t stop eating it it is more likely to lead to health problems, and ultimately these health problems can lead to the biggest and most serious health problem, cancer.  

What do I reach for when I have a sweet tooth?  If I want something sweet such as a baked good I usually make it myself and add turbinado sugar (also called cane sugar or raw sugar on ingredient lists) in place of white/refined sugar.  It is still sugar but because it less refined than white sugar it is healthier for you (anything food in its natural state is better for you, even sugar) and has less calories per teaspoon than refined sugar.

When I do get something that contains sugar (my ice cream) I make sure that it has cane sugar in it instead of refined white sugar.

Also, I have been trying to eat more fruit.  Green apples are a good go to for me, not that they are particularly sweet but because they are just good and probably the best apples available at our grocery store right now. 

If you are trying to cut sugar from your diet start with the obvious culprit, soda!  After that packaged cookies and baked goods are high up on the list.  After that you really need to read labels because sugar goes into a lot of things and is hiding everywhere. 

Show Me Your Groceries And I Will Tell You Who You Are

Thought I would reblog this from Awesome Ashild, there is a lot to say about the things you put in your grocery cart. I guess I could “reveal” to you my average grocery list so here it goes:

-green apples
-bananas
-yukon gold potatoes
-avocados (organic)
-red cabbage (organic)
-jewel yams (organic)
-zucchini (organic)
-baby spinach (organic)
-kiwi (organic)
-red onion
-whole wheat organic english muffins
-whole fat milk
-whole fat greek yogurt
-cheddar cheese
-ground turkey
-grass-fed organic ground beef
-hummus (organic)
-frozen mango and blueberries
-organic whole wheat pasta
-quinoa
-lentils
-organic rolled oats
-vegetable & chicken broth
-canned tuna in olive oil
-organic corn tortilla chips
-salsa
-ice cream (always a full fat kind & usually but not always organic)

I hope this gives you some insight into what I mean when I say I eat clean.  Like I said, I eat clean MOST of the time, that ice cream is my weak point but even the ice cream I get has no high fructose corn syrup and usually has organic “real” ingredients.

Awesome Åshild

And it would probably be pretty accurate. I never get sick of peeking into other people’s shopping carts. Because the stuff I see never stops to amaze me. It’s actually pretty funny wearing a Personal Trainer uniform and go to the supermarket. Because people get this guilty look on their face and try to hide away the chocolates, chips and other obvious ‘not so healthy choices’ they may have in their cart.

groceries

I can tell (in 98% of the cases) what’s in a person’s  shopping cart just by looking at them. You know, the typically busy business mum, professionally dressed, maybe wearing glasses, looks a little tired, probably on the phone, dragging one or two kids behind her. She’ll have Low Fat Ready To Heat Meals, Up&Go breakfast, muesli bars, bags of salad and everything you need for ham and cheese sandwiches for the kids. Then you have the sporty…

View original post 570 more words