Notes from Nutrition Class I

I've never been a very good note-taker. I write things down and they make sense as long as I'm in the classroom, but once I factor in a little space and time, they're mostly nonsensical. I was afraid that would happen with my notes from my nutrition class on Tuesday, but this time I think we're in luck. I almost understand most of what I wrote. So without further ado...


As I've mentioned earlier, the instructor, Leslie, is a licensed nutrtitionist and follows a middle of the road approach to nutrition, mostly along the guidelines of the USDA's Food Pyramid. (I mention that to allow those of you who disagree with said pyramid a chance to bail out.)


Start where you are.
Leslie's opening comments included the advice she gives to most of her clients: "Let's start where you are now." (I *love* that!) She told the story of one man who needed to lower his blood sugar and lose about 30 pounds. When she asked him to share a typical day's meal plan, she learned that he was eating a cup of almonds and drinking 32-ounces of orange juice every day. (Proper servings are 1/4 cup of almonds and 8 ounces of orange juice.) She had him reduce just those two items to regular servings and his blood sugar corrected itself within a week. He only had to make a few more changes to get within the food pyramid guidelines. I believe she said he lost the 30 pounds in four months, but that's one of those fuzzy notes.


Macronutrients
Have you ever heard this term before? I hadn't. Macronutrients are nutrients that provide calories and energy. They include carbohydrates, protein, and fats.


Carbohydrates (4 cals per gram) are the body’s main source of fuel. They are necessary for the needed for proper functioning of the central nervous system, the kidneys, the brain, and muscles (including the heart). Carbohydrates can be stored in the muscles and liver and later used for energy. (The trick, apparently, is to actually do something to use these jewels.)


Protein (also 4 cals per gram) are needed for the immune system and tissue repair . They preserve lean muscle mass and are used as energy when carbohydrates are not available.


Fats (9 cals per gram) are the most concentrated source of energy and are necessary for normal growth and development. Some vitamins (A,D,E,K) require fat to be absorbed into the body.
In a meal, fats slow down the digestion process so the body has more time to absorb nutrients. Fats are required to make hormones found in every cell in the body. Finally, we get our soft skin and hair from fats.


Micronutrients
Another new term for me and one that refers, generally, to vitamins and minerals essential to the body. Vitamins do not provide energy, but support energy processes. Some are water-soluble and any excess amounts consumed are excreted. The fat-soluble vitamins (A,D,E,K), as mentioned earlier, are not excreted and it is possible to consume too much of those vitamins.
Minerals are not broken down during digestion. They aid in energy production, healthy bones and blood, and fluid balance in the body.

Leslie has a thing about Vitamin D, which is needed for the development of healthy bones and immune system function. It is also aids in the body's ability to absorb calcium. Vitamin D does not naturally occur in very many foods. It was believed that most Americans got sufficient Vitamin D through exposure to sunlight; however, if I noted this correctly, she said that new theories indicate that if you live north of Atlanta you are probably NOT getting enough sun exposure to meet the body's need for Vitamin D. (We are supposed to continue the fascinating discussion of micronutrients and Vitamin D at the next class.)

Functional Foods
Never heard of this category before either. Basically, functional foods may provide a physiological health benefit beyond those attributed to its naturally occurring benefits. Here, I listed insoluble fiber, probiotics and soy protein as examples. This area of food research is the most dynamic right now and new studies are emerging daily. Along with 40,000 new products exploiting those studies.


And that's that. Not a lot most of us don't already know (except, for me, the technical jargon), but it's certainly pointed out a few areas I want to explore further. More next week....

~

HYC Follow-Up and Class Mini-Report

You all sure know how to make a girl's heart sing! Thanks for the great feedback on this week's check-in! Following up on a few items...

Val, I think you might be on to something. It is probably that I'm doing it "the easy way"--proper portions, healthy foods, and exercise--which I didn't really think would work this well. :)

Katy and Skinny Inside, I wish I knew the final magic number--the weight charts are all over the place. My BMI is under 20 (still waiting for final assessment results), and I'm not sure what that means, if anything, in determining my ideal weight. At least a dozen people have told me not to lose anymore weight, but I still see the flabby stuff and can't help but wonder if it's possible to lose some of that flab if I lose a few more pounds. I just don't know what's the right thing to do. That's why I'm going to play around with setting my own goals (kind of try them on for size, if you will) but to be honest, if I don't lose another pound from what I weigh now, I'll still be satisfied with my results. For fun and entertainment, though, I've decided that I might be about 7.4 pounds from goal #1, 12.4 pounds from goal #2, and 17.4 pounds from goal #3.

It would be soooo cool to reach one of these goals, decide I'm too thin, and then have to actively try to GAIN weight. Something tells me it wouldn't be that difficult. :) Well, unless I was all healthy about it.

In case anyone has ever wondered why I don't post my actual weight on my blog when I have posted it in comments on your blogs, it's because I let some folks at work in on my blog link, and while I think I trust them, I'm a bit anxious that somehow the link might get spread around. I really don't want to sit across from a bunch of folks at a meeting and have them know what I weigh at any given moment. I'm not trying to hide anything here, so if you think it would help you to know where I started and where I am now, or if you're just plain ol' curious, drop me an email at cammysaid (at) gmail (dot)com and I'll spill. (There will, of course, be a slight charge for the information. Just to cover shipping and handling, you know.)

Deborah, you flatter me! You're also afraid of me and know that if you drop it all now, I'll just hop in my car and come to the mountainside. :) Seriously, you've come so far (over halfway to your goal). You're in it to win it, as they say, and I truly don't think there's anything that can stop you.

Pattie - I thank you for the offer of construction assistance, and while I hope I don't need the help, I'm awfully grateful it's there! Thank you.

Grumpy Chair - I haven't read Thin for Life, but I added it to my reading list tonight. The instructor in my nutrition class (more about that in a minute) recommended it. Two recs in one day will probably get it boosted up in the order. Thanks!

Those of you who commented about reaching goal range, well, let's just commit to sticking together on this thing. There's safety in numbers, or so I hear. :)

Thanks again for the wonderful comments!

On to the class! Who can guess what's unique about this picture? Besides the subject. (tee-hee!)


Give up? Okay, I'll tell you. When I walked into the room and saw these chairs, my first thought was, "Oh, shit." (Sorry for the language, but it's what I thought.) Many a miserable hour of my life has been spent crammed into one of these things. I used to pray for a lecture-style classroom with regular tables and chairs and would always cringe (and head for the back of the room) when I discovered this sort of classroom setup.

But that's over. For the first time in 30 years, I fit in a classroom chair. No spillage, no squished bits, I could even turn around and look behind me. I could freaking breathe. I was so excited that I asked a nice lady named Eileen to snap a photo to commemorate the occasion. ::is a nerd:: Besides, I needed a new photo to go with my new bling, which I forgot to update until midday. ::is a scatterbrained nerd:: Anyway, this is my -92.6 lbs picture to go with my new bling.

Now are we ready to talk about the class? Well, no, not really, because the instructor didn't cover much we don't already know. As a nutritionist, she follows a middle-of-the-road approach, especially with a diverse audience like a classroom setting, and pretty much follows the standard food guide for us average bears. She's also a bit of a Vitamin D freak, believing that we don't get nearly enough. I'll find out more about that next week. Tonight she mainly covered macronutrients (carbs, protein, fats) and micronutrients (vitamins and minerals) and how our bodies use them. I did take notes and will try to get them transcribed and posted later in the week for discussion and debate. I'm out of time for now.

Hope you're all having a great week!

Looking to the Future

One of the things that scares intrigues me about the future is how I'll adjust into a routine that allows the proper balance of nutrition and exercise for maintaining my weight. How many calories will I eat? How much exercise will I have to do? That sort of thing.

Today I took a step toward figuring it all out. I signed up for a class entitled "You Are What You Eat". (In my prior life, I guess I would've been Little Debbie Tostito, or something like that.) According to the course description, I will learn "...about types of nutrients, how much you need, functional foods, grocery shopping, meal planning, and physical activity recommendations." Among other things.

I probably know some of the material already (one would hope), but I figure it can't hurt to check this thing out and, perhaps, get some one-on-one time with a nutritionist. Besides, there might be people of the m-e-n persuasion there. :)

And of course, I'll share anything I learn! For free, too!

~

Sharing the Love

Before I do anything else, let me first report that I've been a bad, bad blogger! In posting the Pumpkin Spice Cake/Bar recipe, I failed to give credit to the source! **Gasp** I apologize to SHESCRAFTY at Sparkpeople Recipes for the oversight.

Some interesting links I've come across lately:

From Dumb Little Man, one of my favorite blogs, this link will have you thinking twice the next time someone asks how you are and you say, "Fine."

From the sadly neglected folks at Sparkpeople.com (neglected by me, anyway), this link is useful for those who quake in their shoes at the very notion of eating healthy at a fast food restaurant.

In this link, from dietriffic, you can find a checklist of habits that might be interfering with your fitness efforts. Practical stuff most of us know, but it might be useful for a review.

And last but not least, another one from Dumb Little Man. For those of us who struggle with junk food and sodas, this link has a tippy toe approach to conquering those addictions that just might work.

I hope you all have a fantastic Friday and for those of you traveling on this (U.S.) holiday weekend, please drive safely! And don't forget the sunscreen!

Playing with Fire

I made the pumpkin spice bars, and I ate one. Or six. I forget. The picture below is the actual result of my efforts. Not bad. I took them to work to ensure they wouldn't all be cluttering up my belly. People seem to like them.

This recipe calls for a 15-oz. can of pure pumpkin and one box of spice cake mix. Stir it all together and bake in a greased (or Pammed, in my case) 13x9 in. cake pan at 350 for 38 minutes. Couldn't be simpler, and they turned out...okay. A friend suggested adding raisins to the mix, which I think is a great idea.

The one thing I didn't like about working with the pumpkin was the sticky factor. It finally occurred to me after I had wrestled the batter into the pan (not an easy task) that Pamming the spatula would have helped. Live and learn.

Thank you to those of you who offered additional pumpkin recipes. I may try a pumpkin smoothie at some point. I've also heard of just stirring yogurt and pumpkin together for a treat.

You might think that pumpkin bars were enough kitchen excitement for one night, but the fun didn't stop there. I didn't exactly "cook" my dinner, but it did involve reheating and stirring and, you know, multiple ingredients. To me, that's cooking.

My other culinary masterpiece was a healthy barbecue sandwich with coleslaw. I had some leftover barbecued pork loin from the weekend, and I wanted to make a sandwich with it. Unfortunately, I also love coleslaw on my bbq, but it's so calorific that I usually avoid it. It's just not a barbecue sandwich without coleslaw! It occurred to me on my way home from work that I could make my own coleslaw. Imagine that! So I stirred up some shredded cabbage, carrots, Light Miracle Whip (just a dab), mustard, celery seed, and fresh-cracked black pepper--voila!--healthy coleslaw! I had about a cup of it for 30-40 calories and loads of healthy fiber. (I'll be having it again this weekend with turkey dogs.)

Since I didn't have any sandwich buns, I used whole wheat hot dog buns for assembling my masterpiece, thus inventing The 'Cue Dog. (I had already invented The BBQ Taco and The 'Cue-rrito several years ago.) I tugged some of the "inside bread" out and filled the hole with coleslaw. Then a layer of meat, a layer of bbq sauce, and I was set. I wish I had thought to take a picture of it, because it was delicious!

All that cooking wore me out, and I went to bed early. :) It could've been the 11 flights of stairs I walked yesterday or the 2 miles I walked after that, but my money's on the extensive-for-me kitchen work. :)

I hope you all had a great day and an even better one today! And thanks again for the yummy pumpkin suggestions and other kindnesses!

~

SMART Splurging

Since we've so recently visited the topic of splurging... :)

I'm rapidly approaching my one-year anniversary on this Me Makeover, and I'm surprised at how far I've come since this time last year. My hope was to have lost about half the amount of weight I've lost to date. I never dreamed I'd be approaching the 85-pound mark within a year!

It's not that I'm an underachiever (although I probably am, to some degree). It's that I had already decided going into the change that I wasn't going to diet. I wasn't going to slash all my favorite foods out of my life. Instead I was going to figure out some way to manage them properly. Other people did it; I knew that I could, too! And thus was born the new-to-me concept of the SMART splurge.

I borrowed the SMART idea from the problem-solving area of my professional life. When we propose a solution to a problem area, it must pass the SMART test:
S - Is the proposal specific?
M - Is it measurable?
A - Is it achievable?
R - Is it reasonable?
T - Is it trackable?

You can see where this is going, can't you? :) In order to "work in" some of my favorite foods, I had to develop a SMART splurging plan.

First I had to get specific:
- If I am following an otherwise healthy eating and exercise pattern, I will allow myself one meal per week that contains beef and/or white starch, but it must fit within my calorie budget for the day.
- If I am following an otherwise healthy eating and exercise pattern, I will allow myself one meal per month that does NOT have to fit within my calorie count.

Next, I had to figure out a way to measure the splurge. For my allowable weekly splurge, a beef serving is defined as a small steak or hamburger patty, or a serving size of meat sauce. A "white starch" product is a small hamburger bun, white pasta, one slice of pizza, or a reasonably-sized baked potato.

For the monthly splurge meal, I decided to measure by a different definition, namely that the splurge started when I sat down at the table and ended when I stood up. None of this pizza here, an ice cream cone an hour later, and potato chips an hour after that. Monthly splurge = one meal, not one night of grazing for hours.

After I'd established the parameters, I had to consider if the concept was achievable. Was it possible for me to detour from my routine for one entree or one meal, and then return to that healthy routine immediately. For so many years, I'd been conditioned to believe that one eliminated all unhealthy foods from the diet, lost weight, and then could eat what one wanted and live happily ever after. I could do the first part and a little bit of the second, before jumping ahead to the third part. That wasn't exactly working for me (hadn't worked for anyone I ever knew), and I realized that what healthy people did, in various ways, was to mix enough of the third part (a specific, measured amount of "forbidden foods") into the first two parts of the cycle. Yes, I decided, I could very possibly live a very happy and healthier life that way! :)

Then I asked myself if these splurges were reasonable. When I looked at the calories and other nutritional values of the foods I thought would be prime splurge candidates, I knew that I could have them (in SMART amounts) and still be healthy.

And finally, I needed a way to track the splurges accurately and honestly. That's where Sparkpeople's food tracker came into play. I could use it to record food values consumed, as well as record the fact that the splurge had occurred. No chance of any "Oops, I forgot I already had a burrito this week. Oh well." (I can "oh well" myself into trouble in an unhealthy heartbeat, I'm sure.) While I no longer record my daily intake in Sparkpeople on a regular basis, I do record any splurges. Just to remind myself that they occurred. :)

By now you're thinking that I waaaay over-thought this concept of splurging. You may be right. But I knew the only way I could successfully change my eating habits for the long term was to develop a way to manage them intelligently. And for me that meant I needed a plan. A SMART plan. So I built one for myself, and it worked.

Here's the really funny thing, a result I never expected. I thought the splurges might cause problems with guilt or shame over "breaking my diet", but with each SMART splurge, what I've gained has been CONTROL. I'm more strongly committed to a healthier lifestyle than ever, and I'm not sure I would've been without the possibility of tasting my Memaw's fried chicken at least once a year. :)

Some folks moving to a healthy lifestyle don't feel they're able to splurge. I understand that and respect their evaluations of their own behaviors. And for others who do build splurges into their lives, my way might not work. I share it here only because it worked for me, and it might be an option for anyone out there who is feeling deprived and on the edge of falling into old patterns.

Happy midweek to all!

~

Healthy Planet, Healthy Me

In honor of Earth Day this week (April 22, to be precise), I'm recycling a post from my old blog! These are just a few things those of us pursuing a healthier life can do along the way to make our world a little better.

1. Opt for filtered water over bottled water. In 2001, the World Wide Fund for Nature (WWF) reported that around 1.5 million tons of plastic are used each year to bottle 89 billion liters of water. Yes, we can recycle plastic containers, but do we really need to? How can we use our local water supply safely? Check out allaboutwater.org for all the info you can use about making your drinking water safe. (At minimum: why not commit to reusing half –or more—of the bottles you do consume?)


2. Eat less meat. Easy for a vegetarian, less so for those of us whose bodies like meat. But did you know that reducing our meat consumption (even by as little as 15%) would greatly reduce our risk of heart disease, diabetes, or stroke? Why, yes, you say, I do know that, but what’s it got to do with the environment? Some sources report that livestock production is responsible for up to 18% of greenhouse gases created by humans. Factor in the amount of water required and the number of forests destroyed in favor of grazing land, and you have even more reasons to reduce your consumption of meat. You can find more info at eatlessmeat.org (At minimum: try going meatless one day per week by following some of these great tips.)


3. Buy fewer packaged products. We need more fresh foods anyway. By shopping the outer aisles of most grocery stores (bakery, fruits/vegetables, dairy, meat), we’ll cut down on sodium and other chemicals, for one thing, and for another, we eliminate a lot of packaging that will likely end up in a landfill.


4. Buy organic and buy local, when possible. We avoid those messy chemicals used in production and the noxious fuel consumed in transportation. Oh, and don’t forget to get yourself some re-usable canvas grocery bags. Opt out on paper AND plastic.


5. Walk your errands every chance you get. I walked to the grocery store yesterday. It's only a few blocks away, and knowing I had to carry home what I bought kept the purchases to a minimum (bananas, apples, almonds, 20-oz. Diet Coke). I'm fortuante in that a pharmacy and dry cleaner are also close by, along with Subway, Starbucks, SmoothieKing and a couple of local restaurants. I'm looking forward to "walking for my supper" in the coming months.

6. Commit to carrying a sack and a pair of gloves on your walking route just one day per week. As you’re walking, pick up any trash you see and take it to your own garbage can/recycle bin. You’ll get extra exercise, your neighborhood will look better, and fewer items will be headed down the drain and into a local river or stream. I had actually planned to do this today, but when I was coming home from the grocery yesterday I noticed more people than usual out and about. Turns out it was "Neighborhood Clean-up Day", and I missed out. Still, I'll carry a small bag today, just in case they missed some stuff. :)

Those are just a handful of ways we can improve our environment as we improve ourselves. If you have more, I’d love to hear them.

Let's Talk Fiber!

Since a couple of you asked about fiber, specifically over-fibering, I thought we could turn it into a topic of its own. Besides, it was a rather bland and ordinary day and I have nothing else to talk about. :)

From what I understand, the recommended amount of fiber for adults is 20-40 grams per day. Fiber is important because it helps "move the mail", so to speak. It absorbs large amounts of water in the bowel system, which helps everything process so much more smoothly and comfortably. If you know what I mean. Studies have shown that a fiber-rich diet can lower cholesterol and reduce the risk of type 2 diabetes, along with a whole host of other maladies and diseases. Also, allegedly fiber "bulks" up in the digestive system and leaves the digester feeling full longer. I haven't noticed any big difference in that regard, to be honest.

I usually hit somewhere in the lower 20s. The daily menu I listed for Monday was around 25 grams. Kind of on the low end hee-hee of the range. I would like to get closer to the '30' mark on a regular hee-hee basis, and I'll be exploring different whole grains to help me get there. But that's in the future.

Too much fiber can cause a gassy, bloaty feeling, and yes, I have experienced that before. My abdomen sounds like the cat fight to end all cat fights is going on in there on occasion. Fortunately, I live alone, and at work, I have an office with a door so it hasn't become too troublesome so far. :)

Too little fiber, on the other hand, can cause constipation and bloating and has been linked to diseases such as diverticulitis, IBS (irritable bowel syndrom), liver enzyme malfunctions, colon cancer, and higher cholesterol. It has even been linked to increased PMS symptoms and acne!

Great sources of fiber include whole grains, fruits & veggies, nuts & seeds, and legumes of the beans, peas, and lentil varieties. Most, if not all, of my fiber intake is in grains, fruits, and veggies. I do have nuts sometimes, but I definitely need to explore more options.

Increasing fiber intake is one of those things that's best accomplished with the tippy-toe approach. That is, s-l-o-w-l-y. We don't want to overwhelm the system. :-)

Okay, I'm sure I left out loads of info, so feel free to jump in with what I missed, or if you're aware of any misinformation I might have accumulated over the years. Anyone with more Fiber Facts?

Hope you all have a wonderful and--ahem--productive weekend! :D

Body Fat Follow-up and Peanut Butter

Trainer Kevin has left me barely able to sit upright, but I wanted to get this posted before my complete collapse.


Thanks so much for your kind words and such on my body fat news. My personal trainers are a little dubious about the results, so we're going to do another test with them soon to see how close their numbers are to the gym manager's reading. Her margin of error, if there is one, wouldn't be significant enough to put me too much higher, so I'm still mighty happy with these results.


In her kind comments, Diana mentioned that the number seemed low in comparison to her understanding of what constitutes normal-healthy body fat percentage. Ditto for me, Diana. Like you, I thought low-to-mid 20s was a really good number. And it is. It turns out that anywhere between 16%-25% is good for a woman in my--ahem-age group. (If you scroll to the bottom of the link, there's a handy reference chart.)


What I didn't take the time to mention last night was that the gym lady suggested that I get to 9% body fat by losing--get this--38 more pounds!! Oh yeah, that's going to happen. For one thing, I doubt I can lose 20 more pounds. Forget about twice that. LOL Also, I don't care to BE 9% body fat. Am I crazy? I'm thinking I would look gaunt, plus the only curves I'd have left would be the skin flaps where my breasts and hips are now. No, if I can affirm and keep a body fat % under 20 and lose another few pounds, I'll be quite content. Very content. Elated even.


On to other news, and this is HUGE: The folks at Hungry Girl report that Peter Pan has a whipped creamy peanut butter that has 50 less calories per serving than most other PBs! I did not know this! Do you have any idea what this means? I can have a peanut butter & banana sandwich (on whole wheat, of course) for 300 calories! I'm in heaven!


Oh, btw, the HG folks have a new book of recipes coming out soon. I'm looking forward to checking it out. They use a lot of "shelf products", but they mostly choose healthier options. My kind of people.


Okay, I'm toast. I hope you all had a fantastic day and enjoy an even better tomorrow!



~

Mmmm, Tuna Salad

Before I started eating healthier on purpose, I loved cold tuna salad with fresh chopped tomato. Even back then, I made it with light salad dressing. I still use the Kraft Light, but now I pay attention when I spoon it out. A little really does go a long way, especially if you ring the container with the chopped tomato. (The juice takes care of any lingering dryness.)

In my tuna salad I also toss in some chopped apple, celery, sweet pickle relish, and sometimes a chopped boiled egg. On rare occasions, if I just happen to have some that need to be used, I'll add some sliced black olives. Before I became a mindful eater, I loved crackers with my tuna and tomato. And lots of 'em. Now I use whole grain crackers and only five or six. Add a wedge of watermelon on the side and on hot summer days, I can't think of anything better.

The whole luscious meal is around 225 calories total, and I'm full forever. Or until dinner, whichever comes first.

What's your recipe for tuna salad? Any "secret" ingredients I'm missing out on?


Thanks to the kiwi girl for reminding me that I haven't made tuna salad in a while.

.

Whole Grain Goodness

If Dr. Penny Kris-Etherton is right, whole grains may be good for the belly in more ways than one.

In a study of obese adults at risk of heart disease, researchers found that those who trimmed calories and increased their whole-grain intake shed more belly fat and lowered their blood levels of C- reactive protein or CRP.

I made the switch to mostly whole grains last year, and I have to say...not noticing a big difference in the area of belly fat. Maybe I'm just being impatient. It doesn't really matter anyway, because I'm staying on the whole-grain train just because it's the right thing to do. Plus there's the teensy issue of my addiction to whole wheat crackers.

If you haven't made the switch to whole grain yet, here is a really good resource for learning more.

True Confessions: Bonehead Diet Moves

While commenting on a post on Chai in the Sky the other day, I was reminded of the old Ayds diet products from the 1970s. They were appetite suppressant "candies" that came in all sorts of flavors. The idea was that the dieter would eat one or two of these candies before a meal with a glass of water to inihibit the appetite. It worked! Sometimes. :) Of course, now I know that the water was the inhibitor. A little wisdom is a wonderful thing.

Through the years, most of my diet attempts have been some variation of a healthy eating plan, usually Weight Watchers. The lone exception was a stint with a diet "doctor" in the early 80s. I was around 20 years old, and probably 40 pounds overweight. I was also missing about that many IQ points, apparently, because I took pills this doctor prescribed without even really questioning their merit or potential side effects. I know that one pill was a diuretic, one was a laxative, one was a vitamin, and one was a "metabolism booster". It's that last one that concerns me now. I suspect it was ephedrine. A few years ago a doctor (a real one) asked me if I had ever taken ephedrine, and my first answer was no. But then I had to backtrack and explain about the diet "doctor" and how I really have no idea what I took.

So now I have a teeny cloud of worry that a bonehead diet stunt from 20+ years ago will cause my aging body a problem in the future. It's not a prevalent worry, but it will resurface from time to time, I'm sure.

Friends of mine have shared their bonehead diet choices. Some are serious, some are sad, some are laugh-out-loud funny. Nothing but bananas and cheese for a week? Puh-lease! :)

So what's your biggest bonehead diet move? C'mon, we promise we're laughing with you, not at you. :)

P.S.
Thanks to all of you for the well wishes! I think the flu is fading and I'm left with a nasty little cold in its place. I feel like I will survive it!

Tofu Smoothie Recipe, sort of

Hanlie asked for the tofu smoothie recipe I mentioned yesterday, and what hanlie wants, hanlie gets. :) Unfortunately, since my friend is about as much of a cook as I am, the recipe she gave me was very general:

Some strawberries
A glop of silken tofu
A splash of soy milk
A few ice cubes
Some Splenda, if you need it

You see what I mean. :)

Here's what I plan to do:
About a half cup of strawberry halves
half of a small banana
2-3 oz. of silken tofu
A cup of light vanilla soy milk

I'll add ice cubes if necessary. If I'm counting everything right, it should work out to a little less than 200 calories, with 10 grams of protein.

Foods that Make You Feel Full?

Interesting article in Yahoo!Health today on foods that make you feel full. I could use some of that around this time of the month. According to the article, protein and fiber are the keys. Protein, because it takes longer to digest, and fiber because it absorbs water and expands in your stomach (like my stomach needs expanding--snerk!) The article goes on to give some examples, which seem sensible enough.

Only, I've been eating fiber and protein and I'm not noticing any of this promised "fullness." Oh sure, for an hour or so, but then...nada. I could eat again in a heartbeat.

I'll continue to aim for protein and fiber, because my body needs them, but I really don't think they're pulling their share of the load here.

Nutritional Self-Check

I stumbled upon this nutrition-related article on Yahoo! Health and this comment, especially, jumped out and grabbed me:

While you can't change everything at once, small changes can make a big difference in your overall health.

Apparently I'm not the only one who has adopted this tippy toe mentality. :)

The article contains a list of good suggestions, and I decided to use it as a sort of test of how I'm doing on building better nutritional habits. As measured by the author of one article, that is.

The suggestions in italics, followed by my report:
Don't skip meals; plan for three meals each day.
- Like that's a problem for me. :) I absolutely certify that I am having three meals each day. I excel at it even. Grade A+

Start reading food labels so you'll become more aware of what you're putting into your body.
- I'm better at reading labels, but I still don't have all of the bad stuff memorized. Grade B-

Plan for healthier snack choices at work.
- I take fruit to work every day, and a protein snack bar if I have a workout scheduled, but on the odd day I'm caught without, I'm blessed to have a company cafeteria with lots of fresh fruit, yogurt, and other healthy options. Grade A+

Between lunch and dinner each day, aim for five servings of fruits and vegetables.
- Hmm, I'm not sure what this means. Between those two meals and snacks, I probably get about four servings of fruits and veggies. I also have fruit in the morning, and sometimes as an after dinner snack. I've also been known to snack on carrot sticks in the evening. So I'll give myself a B+. After all, they are healthy snacks no matter when I have them.

Stop adding salt to foods.
- Er. Better than I was, not where I should be. Grade C.

Eat nothing after 8 p.m.
- Er again. Grade D. (So sue me, I get hungry at night. Again, I stick with the healthy stuff.)


Try a new food each week, to help you introduce more variety into your diet.
- How far do good intentions get me? Grade N (Not attempted)


Eat less meat to reduce your fat and cholesterol intake.
- Grade A+! I never did eat a lot of meat anyway; however, back then I replaced the meat with chocolate, a methodology that didn't work so well for me. :) I'm 98% lean meat/protein now. I allow myself one beef-oriented meal weekly, but many weeks I pass it up.

Make sure that your breads, cereals, pastas, and crackers are made with whole grains.
- Along with the one beef serving each week, I give myself a 'white bread' option. This helps if I want my red meat splurge to be a burger or a burrito or spaghetti. Again, many weeks I pass on it, but every now and then is okay. Grade A-

Okay, so I kind of graded myself on a curve. It's my blog. :) I did enjoy going through the list and recognizing the healthier habits I've adopted. I'll use the lower grades as new challenges to add here and there to improve my fuel source even more. The article's author affirms this approach:

Pick just one item from this list or come up with your own habit for healthier eating. Write it down, and try it for at least 30 days. Don't try to change more than one habit at a time.

I feel a fan letter coming on. :D

It amazes me how much fun it is to tackle these things one at a time. Sometimes I feel like a gunslinger in the Old West, swaggering through town making notches on my gunbelt. There's a profound amount of satisfaction and pride in setting and meeting these goals. Before I understood that, I made sweeping plans for losing weight. Plans that I couldn't make work. I tried to change everything at once, and success was measured by the total result, rather than the cumulative effect of accomplishing many small changes. Now, I have the satisfaction of knowing I'm successful and believing I will master each new change.

Except maybe that 8 p.m. thing. :)

Snackety-snack-snack

I'm going through one of those phases where I can't seem to get full. Today, I snacked all day long, or so it seemed. I did the same thing yesterday. It doesn't worry me too much, because my calorie counts are okay, but it just bugs me that I feel like I'm eating all the time. I don't want to overreact, so I think I'll start to address the "problem" by making sure I have a higher protein, higher fiber breakfast for the next few days. We'll see if that helps.

On the subject of snacking, here are a few of my favorites:

1. Dannon Light n' Fit Yogurt - I like the vanilla and the lemon meringue best. At 60 calories, it's a low-end but yummy treat for those days when the calorie count is climbing.
2. Fruit- Almost any kind will do: bananas, apples, watermelon, cantaloupe, fresh pineapple, strawberries, or my new favorite--raisins! The mini-box of raisins has less than 50 calories!
3. Carrots - I buy the baby carrots. They're good for those days when a girl just needs to crunch!
4. Dill Pickles - A little salty, so I can't have them often, but sometimes it's the only thing that will do.
5. Hershey's 100 calorie dark chocolate bars - I'm trying to limit these 100-calorie snacks, but the Hershey's are great to keep around for those times when I Must.Have.Real.Chocolate.
6. Fat free Fudgesicles - I made it through the summer and fall without missing a single dietary beat, and I give Fudgesicles a good bit of the credit. They take a while to eat, and they do satisfy that sweet tooth.
7. Jello Sugar-Free Strawberry cups - Desperate times call for desperate measures, and these 10-calorie treats saved me from certain ruin on more than one occasion. I keep them on hand for emergencies.
8. Kraft 2% American Cheese - Gourmet cheese, they're not, but when I'm in a hurry, it's nice to grab a slice and go.

Here are a couple of snacks I'm adding to my repertoire: Quaker Instant Oats (120 calories per packet) and peanuts. I have peanuts every now and then, but not nearly enough. Good source of fiber, good fat, and protein, or so I hear.

All this talk of snacking has had a positive result: I don't feel like snacking at all right now! Hmm, maybe tomorrow I'll write about pizza. LOL

Personal note: Today was weigh day. My net for the post-surgical/holiday period (Nov 15-Jan 1) was plus 0.5 pounds. Considering the reduced exercise in late November and early December, and the number of splurges I indulged in over the holidays, I will take this tiny lump and deal with it. In fact, I hope to smash it to smithereens over the next week or so.