I started with my diet. I have been writing down every single thing I eat and drink in a journal. I've been counting calories, and trying to stay under 2,000 (or even 1,800) per day. I try to keep my daily amount of sugar below 60 grams. I'm not vigilant about counting every calorie, but know enough now thanks to the sources I mentioned below to know what's a good choice (and not so good one). I've been starting to move more - even doing Wii Fit - and find that the more I move, the more energy I have and desire to keep moving. Eating well and exercise are both contagious, which is a good thing.
So I hope to share some tips with you, and hope you'll share some with me, as I'm just learning. Try some of this out and let me know how it works for you. Here are a few to get you started:
- Read Labels and Count Calories - As I mentioned in the earlier post about the book What to Eat by Marion Nestle, to lose weight you have to eat fewer calories. If you're not sure about a product, don't have a label for it, what to plan your next shopping trip or be prepared to eat out, go online! I like the website Calorie Count, as it shows the nutritional labels for a huge variety of products. You can also go to the manufacturer's website itself and look for its nutritional information (here's a direct link to Starbuck's Beverage Nutrition - www.starbucks.com), and plan before you go out.
- Don't Drink Your Calories - You'd be amazed at the calorie and sugar count of most packaged/bottled beverages out there. I used to love drinking AriZona iced teas and Lipton's green tea with honey. A single (8 oz) serving of AriZona's sweet tea has 90 calories and 23 grams of sugar! That's probably not surprising given it's a sweet tea. But 8 oz of their bottled/canned green tea has 70 calories and 17 grams of sugar. (Given that 8 oz is pretty small and most of us probably drink at least 3-4 glasses of these kinds of beverages per day, that can add up to at least 300 calories per day and over 68 grams per sugar on these drinks alone!) Lipton's PureLeaf Green Tea with Honey has 60 calories and 16 grams of sugar per 8 ounces. Sounds healthy, but guess what? Not so much. I know that I would much rather save my daily cache of calories on food instead of beverages. (Smoothies and the occasional latte are my exception, but I treat them like a dessert.) Throughout the day I drink water (add flavor by dropping in a slice of lime, lemon, cucumber, etc.), hot or iced tea (made myself so there are little to no calories), and occasionally a glass of 2% milk (122 calories and 12 grams of sugar). Skip juices or again, treat them like a whole snack, and watch the amount you give to your kids! Just 1 cup of apple juice has 120 calories and 26 grams of sugar! For the (now) occasional coffee, I order a Tall Cinnamon Dolce Latte with 2% milk and no whip. I know from reading their nutritional guide that it has 200 calories and 29 grams of sugar, so it's definitely a dessert! I could switch to the sugar-free syrup but I'd rather have a really delicious drink every once in a while instead of drinking something I don't like the taste of more frequently.
- Have a Small Snack Before Meals - A handful of plain nuts (almonds, walnuts, etc.) or an apple are great choices. The help you to feel fuller and not eat as much when you sit down for a meal.
- Avoid Eating Out & When You Do, Be Prepared - Since I started eating better, I have only eaten out on one occasion. It's much easier to keep track of what your eating and its nutritional value, not to mention cheaper, to make meals at home instead of eating out. Don't get me wrong - eating out is a luxury to me (especially when done without the kids) - but it's very difficult to know what to order to stick to your diet. Take time to plan ahead by doing some research. Take Starbucks again. There are times when I just absolutely need a drive-through. I think of Starbucks as a great alternative to the fast food drive-throughs around here. My favorite: Roma Tomato & Mozzarella Sandwich (380 calories, 18 grams of fat, 40 carbs, 2 grams of fiber and 16 grams of protein). Ask them to heat it up so that the cheese is gooey. It's got basil and roasted red peppers for sweetness. Their pumpkin bread - another one of my favorite items there - has 390 calories, 15 grams of fat, 60 carbs, 2 grams of fiber and 6 grams of protein. I'd rather have the sandwich, personally. I used to order the Reduced-Fat Cinnamon Swirl Coffee Cake, but even though it only has 9 grams of fat, it still has 340 calories, 62 carbs and only 4 grams of protein. Again, the sandwich would be a better bet. For the kids, we used to order the Protein Artisan Snack Plate and it's still a good choice for anyone. We just found that we could make it ourselves at home and pack it to take in the car. It consists of one hard-boiled egg, a few apple slices, some grapes, a couple of small slices of cheese, a small package of Justin's Peanut Butter (available in these single serving packages at Central Market, Safeway (in the organic section), Fred Meyer, etc.). It also includes a muesli flatbread but no one in my family likes that taste of that thing so we pack our own multi-grain bread or crackers. Total calories for the Protein Pack is 370, with 19 grams of fat, 36 carbs, 4 grams of fiber, 17 grams of sugar and 13 grams of protein.
That's it for now! I will share more soon, but look forward to your comments.
Great job, Teddi!! It's amazing how much your body reacts when you change what you eat. I had lost about 70 lbs prior to my wedding day (back in 2007) when you photographed it. I did it fairly quickly by just watching what I ate (watching my carbs mostly). I've since gotten lazy about watching what I eat and have gained some back. I've recommitted myself to making this year the year that I lose that weight again and I'm excited to hear you're on the same journey!! I know you can do it and congratulations on the 10 lbs already lost!
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