Happy Thursday! *woo hoo* We are getting very close to the weekend now. Have you noticed that I love weekends yet? LOL ;-) Are you as happy about the approaching weekend as I am?
Day 2 – Determined our Purpose and Looked at Passion
Day 3 – Listed Our Goals for January
Day 4 – Listed the Things We Have Needed to Work on for a While
Day 5 – Looked at Optimism vs. Pessimism and Fear vs. Intuition
Day 6 – Practiced Conscious Eating
Day 7 – Hara Hachi Bu
Day 8 – Taking the Stress Out of Meal Time
Day 9 – Acknowledgments
Day 10 – No Excuses, Do it Anyway
Day 11 – Is it True?
Day 12 – Have You Really Connected With Someone Today?
Day 13 – Motivation is a Decision
Day 14 - Successfully Navigating Dinner at an Unfamiliar Restaurant
Day 15 - What Do You Want, Have You Asked?
Day 16 – Treating Others as You Wish to be Treated
Day 17 – Food as a Budget
Day 18 – Silence Your Inner Critic
Day 19 – Replace I Have to With I Want to
Day 20 – Identifying Your Rituals
Day 21 – Face Your Fears
Day 22 – Give Up the Diet Mentality
Day 23 – The Meaning and/or Purpose of Food
Day 24 – Trigger Foods/Situations/People
Day 25 – Words Have Meaning
· Produce is always good, and I try to eat at least half of it raw (or lightly cooked) and half of it cooked. Some nutrients are more easily absorbed in cooked food, and some are destroyed by heat. By having some produce cooked and some raw you are covering your bases. If you don’t like raw produce cook part of it very lightly to minimize nutrition loss.
· Beans are a fantastic source of plant protein. They fill you up, contain a lot of fiber which binds to cholesterol in your GI system, and they are versatile. I try to include beans in our food every day. This won’t work for everyone since some people have trouble digesting beans. If this is you one approach is to cook them very well (think super soft) and add them to your diet a little at a time. Your digestive system may do fine with them after a little “bean training”.
· Mushrooms are another food that we try to eat each day. They help boost the immune system and have been studied for their ability to fight cancer. Not to mention I love the taste and texture of mushrooms which is a bonus. Mushrooms are a great whole food way to mimic meat which is nice.
· All foods in the alium family (onions, garlic, shallots, and leeks) have also been shown to fight cancer. They add a lot of flavor to food and work in every savory dish that I can think of. We also eat these each day. When you are going to cook them be certain to chop them and allow them to sit for 10 minutes before cooking so that the chemical reaction has time to take place. If you are going to eat them they might as well be as nutritious as possible. I always cut my alliums set a kitchen timer for 10 minutes and come back when it beeps. This has become a habit and I don’t even think about it now.
· Add leafy green vegetables anywhere that you can. I add raw kale to my savory oatmeal, shredded kale goes into salad, straight raw kales goes into the Vitamix to be included in our morning smoothies. Basically if I can get a raw leafy green in I do. Cooked kale is also good, but some of the nutrition is destroyed by heat so I try to eat this raw or lightly cooked whenever possible.
· Quinoa is a wonderful substitute for pasta or rice. I love that is cooks quickly. Additionally it is a complete plant protein (contains all 8 of the essential amino acids). Quinoa is something that I always keep in the house. If you of a friend belong to Costco they sell 3 pound bags of organic quinoa for $9.99 and I always pick one up when I am there.
· I know that I need to add nuts and seeds to my veggie meals to increase the absorption of the fat soluble vitamins and this something that I am working on. We are all a work in process when it comes to nutrition. ;-)
I hope that helps to give you some ideas of what I try to include in our meals. Our diet is essentially a whole food diet. You won’t see us eating things like soy hot dogs, commercial faux meat, and commercial faux dairy because these items almost always contain soy protein isolates which we do not consume. Additionally we stay away from high fructose corn syrup and agave since fructose is hard to digest. As I think of other things that I think you should know I will include it in future posts but this gives you a good idea of how I make food decisions.
1. Go back to your food journal that you started a few days ago and review what you have been eating. Does anything stand out as something that needs to be changed? If it does make a note of it and put a plan into place to change what you are doing.
When I looked at my food journal I can easily see that I am eating too many grains and I am still not getting enough seeds and nuts. Additionally I know that I need to be eating more leafy greens and raw fruit. This is why it helps to have what you are doing on paper. I am going to make it a point to have a salad for either lunch or dinner and to include seeds and nuts on that. Also since it is citrus season I plan to have a piece of citrus every day. These two changes should crowd out the grains. If will reexamine my eating habits in a week and if I am still having too many grains I will make another change then.
Progress on my goals:
1. Newsletters - Wednesday was also hectic and the newsletters didn’t get any time. L
2. Body Bugg – I continue to wear my bugg and I have gotten back into using it the way I had intended when I purchased it. Go me! J
3. Date with Dan – Dan and I have been going for a walk each night after dinner. We are using this time to get away and talk as well as to add some movement and fresh air to our day. One of our neighbors was out late this evening and mentioned that we were making a habit of walking. J
4. Measuring calorie dense food – I am making a little progress on this but I really need to focus on it with every veggie meal to help my body absorb the fat soluble vitamins.
5. Working on my business – My schedule got in the way of this too. However, knowing that I will be sharing it with you on February 10th has definitely moved it up on my priority list. I will be working on this over the weekend. Accountability works for all of us, including me. ;-)
· I spent a few hours listening to RMT lectures and taking notes. I am definitely a little out of my element but in a challenging way. At this time there is no thought of asking for my money back during the 30-day guarantee window. I love a good challenge in case you hadn’t noticed. ;-)
· Dan is enjoying having tofu lasagna in his lunch this week. It is so nice to see him so happy about lunch. I need to make tofu lasagna for his lunch more often since he loves it so much.
· I have been getting a little better at adding seeds and nuts to veggie meals. I am still not perfect but I am improving. J
Lunch was pizza veggies which is another favorite of mine. This is another super fast meal. I use frozen veggies, top with red sauce, Italian seasonings, nutritional yeast and hulled hempseeds (or you could use pine nuts). You can use any frozen veggies that you have on hand.
· I am really enjoying RMT (Robbins-Madanes Training) so far. It has definitely pulled me out of my comfort zone but in a very good way. I can’t wait to share some of the things I am learning with you. I love to share. J
· Both last night and this evening I may quick and healthy dinners which Dan really enjoyed. It makes me smile just to think that Dan and I both have embraced healthy food. I still am amazed by how far we have come in our transition. If we can do this anyone can.
· We are both still going for our evening after dinner walks together and we use that time to talk, reconnect after being apart all day and get our heart rate up. It is great to spend some time outside after dinner. This evening it was still 49 degrees at almost 10pm. We are enjoying the nicest weather; it doesn’t feel like winter at all.
· Yesterday we had a beautiful day with blue skies and I even saw some spring flowers blooming. It was one of those gorgeous days where it just great to be alive. J