Saturday, May 21, 2011

Day 11


I cannot believe that I have already lost 4 pounds in just 11 days! So far all I have done is added moderate exercise to my life. I haven't really changed my eating habits, or stopped eating in fact! As you will recall I had a delicious bowl of Fettuccine Alfredo last night, complete with some lovely garlicky chicken and broccoli. I will add the recipe for it on here, and list ways to reduce it's fat and calorie content for more regular use.

So what have I been doing? Walking (at least two miles each time), gardening (pulling weeds, planting flowers, digging holes) and thoroughly cleaning my house. I found that I was sitting a lot during my day, so i decided to start with just these simple things. Now this is a testament that starting small is ok, and that you can work up to a bigger goal slowly. Some of you might not be able to walk for 2 miles straight, but you may be able to get up and take a stroll around the block, or take the stairs instead of the elevator, or sweep the house. Anything to get you up and moving is key I am finding. Know also that I am not doing each of these things every day and I do take a couple days off during the week to give my body a rest.

Another thing I have been doing is drinking more water. I have a lovely little water filter that is attached to my sink separate from the faucet. I will keep my cup under it and everytime I walk by I will fill it up a bit and take a swig. Now I don't know about you out there, but I seem to be in the kitchen a lot! It is the center of our home in a way and I am always in there helping someone with schoolwork or cooking or washing something up. So keep a cup handy and fill it up as you pass by the sink. Drinking little amounts is an easy way to stay hydrated and allow your body to function the way it's supposed to. Also, did you know that your body sometimes uses hunger pains as a way of saying it needs hydration? Try getting a drink before you give into that craving to snack, you may just be thirsty!

My last tip for the day is whole grains. This is a simple change that anyone can make. A few years back our family decided to use whole grains more often. Some of the products we have changed are pasta, breads, flour and snacks like cheeze-its. Switching to these products can take some getting used to because of the change in flavor and texture. Personally, I prefer whole wheat over white but it does take some time to make that transition. A great place to start is with pasta or snacks. These are usually accompanied by other flavors and the wheatiness can be easily masked. Give it a try the next time you make spaghetti! Did you know popcorn was  a whole grain? Try a single serving microwave bag with light butter for a snack. Yum! So why switch to whole grains in the first place? There are a number of reasons:

~People whose diets consist primarily of potatoes, white rice and refined (white) flour have higher rates of diabetes and cardiovascular disease than those who eat primarily from whole grains.

~By including whole grains in your diet, you may lower your risk of cardiovascular disease because they are low in saturated fat and high in fiber, vitamins, minerals and antioxidants.

~By eating plenty of whole grains, you will boost your fiber and fiber can help eliminate cancer related toxins and helps that body eradicate free radicals.

~Fiber is a great way to have that satisfied feeling when eating smaller portions. Refined grains don't have the staying power that their whole grain cousins do.

Well, those are my tips for today. Post your own tips and thoughts so that we can all learn together :)

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