Tag Archive for food

Learning to Make Smart Food Choices

Now that I have had my awake lipo procedure, I am paying even more attention to my food choices. Luckily I work with some really knowledgable and savvy folks.

HFBQ NUTRITIONAL HISTORY

You already know I am taking USANA nutritional supplements and am receiving chiropractic care as part of the health portion of my journey. Thanks to advice from the team at Pinnacle Wellness I already knew I could eat “all the fruits and vegetables I want” and simply cut back on things like hamburgers and breakfast tacos. Quick Recap: By simply eating a piece of fruit before a breakfast taco or eating a salad before a hamburger I would increase the food my body needed to properly fuel (fuel-rich) my day and decrease the food that was fuel-poor. Dr. Q and Dr. Ho told me that over time my body would start to crave more of the fuel-rich foods and less of the fuel-poor foods. I wasn’t entirely convinced this would be the case, but listening to my health advisors was all part of the Health Fitness Beauty Quest so I gave their advice a try.

SLIGHT OF HAND

A few weeks into this simple but strategic addition to my diet, I noticed that my hamburger and taco intake had gone down considerably. I wasn’t craving the burgers that were weekly part of my diet. I still had the occasional breakfast taco, but thanks to the fruit I added, I was eating less of them. It was then that I realized I had been tricked! When Dr. Q and Dr. Ho told me not to stop eating my favorite foods but only to add fruits and vegetables in front of those foods they were helping me reset my body into craving fuel-rich foods and diminishing my desire for fuel-poor food. While I certainly wasn’t upset at their “trickery”, I admit I was taken by surprise. I hadn’t realized that the road to a healthier me could be so simple.

GOOD, BETTER AND BEST

Fast forward to my food choices after my awake lipo procedure and I must mention Jan Tilley, MS RD LD and the JTA Wellness team: Sam Lopez, RD and Krista Neugebauer, RD from whom I am gleaning countless healthy food choice knowledge.  Jan is a Registered Dietitian who also happens to be my client. Over the last two months as we have worked together, I have learned a whole lot more about making smart choices when it comes to my nutrition. One tactic that has really stuck with me is their Good, Better and Best approach. They have many, but that one really struck a chord with me. Learn more by subscribing to their newsletter or following them on Facebook, Twitter or Pinterest (I’ll bet you didn’t see that one coming 😉 )

Healthy Meals for Hurried Families CoverOne of the projects I have been working on was to transition Jan’s highly successful hardback cookbook, Healthy Meals for Hurried Families into an ebook available for sale on Amazon. It went live last week and I immediately purchased the book on my iPad Mini through my Kindle app. As I was reading through the recipes, I decided to take the recipes inside the book and start cooking. Sort of a like my own version of blog/movie, Julie and Julia. I guess in this case if would be Jennifer and Jan.

I perused the many options and decided upon the Lemon Spinach Chicken. I have attached the recipe and the photos I took during my cooking. By the way, I loved having the recipe on my iPad Mini. It was so easy to follow the recipe and cooking instructions with it right in front of me.

Stay tuned as I continue on through the book and test out the recipes in the weeks and months to come. My first foray into healthy home cooking was quite the success. I am looking forward to expanding my culinary skills in a new and healthy direction.

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THE MEAL

lemon-spinach chicken

The Recipe

 

Lemon-Spinach Chicken Ingredients

The Ingredients

Floured Chicken frying in the olive oil, butter and lemon sauce

Floured Chicken frying in the olive oil, butter and lemon sauce

Add Mozzarella Cheese and Tomatoes

Add Mozzarella Cheese and Tomatoes

Spinach Completes the Meal

Spinach Completes the Meal

 

 

Food: Keeping Track

I have decided the best way to really understand the balance between fitness and food is to keep track of them both. I already do a fairly good job of tracking my bike rides with MapMyRide and runs with Nike+. I took a look at several tools and apps, but after review opted to work within the “Log Food” under the Nutrition section of MapMyRide.

Synching

It actually works pretty well because I have my Nike+ runs sync with MapMyRide. So, whether I run or bike all my workouts are tracked in one place. Which makes tracking food in the same place a no-brainer. Here is a snapshot of the workout and food consumption calories from Saturday:

MapMyRide Food and Fitness Log

 

The Numbers

As you know the part of the taking you on my Health|Fitness|Beauty journey is sharing all the pros and cons nitty gritty. Did you notice the Daily Snapshot not only lists allowed daily calorie intake and calories burned, it also shows my age, height and weight? This was pretty tough for me to share. I pondered this for a while. I realized that while I am not using weight loss as an indicator of success, it does give everyone a true picture of my starting point. I have not owned a scale for a long time and do not plan on owning one anytime in the future.  My philosophy when it comes to fitness has more to do with the way I feel and how my clothes fit than it does a number on a scale.

What platforms and/or apps do you use to keep track of your health and fitness goals?

Fitness|Food: Bless Me Father For I Have Sinned…

The past few weeks have been an amazingly productive time for me. I work with some phenomenal clients and have had 3 launches in the last 3 months. I was coasting along quite nicely until I added in some online training courses and some social media events. Not sure why I am surprised that all of the sudden my fitness and health program are going by the wayside. And do not even get me started on the food. I am still eating fruit and salad during the day but, after pulling 3 all-nighters in the last week, pecan pie, Krispy Kreme donuts and cake have become a major food group.

Turns out that when I’m crunched for time the first thing that gets the heave ho is me. Sleep, Exercise, Healthy Eating have suddenly become some foreign language. At this point I don’t even think it’s Klingon. Hence the title of my post.

Confession

Bless me Father for I have sinned…

Clock…..I love what I do but I need to do a better job at managing my time. Which means no matter how much I love a project the answer might be no…or at least not now.

…..I have not gotten a good night’s sleep in at least two weeks. I really do like working in the wee hours of the morning when the house is silent and my creativity is free to dance and frolic. Which does not mean I have to stop pulling all-nighters. What it does mean is that I need to not do cram them all in together. I need more of a gap so that my body and mind can replenish itself.

…..I have been slacking on my fitness regimen. I enjoy cycling. No wait. Let me rephrase that.  I really, really, really enjoy cycling. When I am on my bike I can’t help but smile. For me, being on my bike is a state of blissful childlike abandon. Every place is magical and every moment an opportunity to revel in God’s Glory. Which means I need to do more to protect this piece of zen in my life.

SnapMeal…..I am still stubborn about my food. I am bargaining with myself to allow donuts and pie and cake (oh my!) . Eating a salad does not equal a delicious, tasty, sweet donut. No matter how much I want it to, it just doesn’t. Which means I need a reality check regarding this aspect of the Health|Fitness|Beauty Quest. Being accountable to only myself is not working. I told you I would put myself out there, so I am going to start share my meals using the MealSnap app. Hat tip to Pamela Price for sharing this gem of an app.

Absolution

It is my hope that by confessing and coming up with what I believe are positive solutions that I can be absolved of these health, fitness and beauty sins.

Have you ever known you needed some accountability to help you stay on track during busy times?

Food: Adding Not Taking Away

When I sat down with Dr. Ho and Dr. Q from Pinnacle Wellness, I told them of my stubborn streak when it came to food. I still wanted to eat my breakfast tacos. I would rather cycle an extra 5 miles than give up my Whataburger. They advised me to add a piece of fruit before that breakfast taco and add a salad before that Whataburger.

Immediately I liked their suggestion of healthier eating. I am not one for diets. To me they are limiting, restrictive and not a realistic way I will eat for the rest of my life. However, by adding fruit and salads to my daily meals instead of taking the stuff-that-tastes-good-but-is-bad-for-you away, I do not feel like I am missing out on anything. It sounded reasonable so I went about my merry way and began to implement the “adding not taking away” strategy.

Fruit Salad by Petr Kratochvil

Fruit Salad by Petr Kratochvil

Here is an example of the small changes I made over the last couple of weeks. When I sat down for a post-ride breakfast with my fellow lady cyclists, I ordered the breakfast plate that had eggs, sausage, toast AND a cup of fruit. The meal was satisfying and by choosing to eat a meal that included a fruit cup, I also noticed I felt full but not bloated full.

The one thing that I have changed in kind of a big way is to dedicate one meal of the day to a salad. I am not talking about a no-nothing salad that is more air than meal. Not at all. I order a grilled chicken or crispy chicken salad and don’t skimp on the dressing. I have even taken to making my home cooked meals this way. I’ll get a big bowl of mixed greens and pile on the pork fajita or grilled chicken breast or whatever meat we have in the house and eat a satisfying and filling meal.

Let me tell you something. I do not feel like I am missing out on a thing. I am still eating Philly Cheesesteaks, egg and cheese sandwiches during other meals. Let’s not forget those Whataburgers and breakfast tacos. I know Dr. Ho and Dr. Q mentioned giving sweets up, but let’s be realistic. My cup of coffee would be lonely without that slice of pie.

Here is what I have noticed: I feel good. Post-meal, my soft middle area is not sticking out as much. I am guessing this has to do with the lack of a bloated full feeling. I don’t know, but I plan on asking Dr. Ho and Dr. Q all about it when I visit them next week.

I have to wonder if all these years, I’ve been stubborn about food for no reason. The true question for me will be can I stay on this “add not take away” plan? So far, it looks like an easy thing to do. Only time will tell.

Have you ever made a simple change to your meals and noticed positive results?