All of my past attempts at weight loss have been about what I needed to take out of my diet— less fat, no sugar, lower carbs… The list is endless. This time I’m focusing on what I should add. The good choices beginning to fill my menu will hopefully crowd out the foods that add no nutritional value to my life.
Last week, I added fiber and water. These habits are sticking. I’m eating between 20 and 25 grams of fiber a day. This has been much easier than I thought it would be. Whole wheat bread, high-fiber cereal, fruits, and vegetables help me reach this goal. I would estimate my grams per day before this week to be around 10, if that.
Drinking 16 ounces of water when I wake up usually happens when I remember to take my bottle to bed with me. I have done this most nights and it helps tremendously. The rest of my day’s water intake leaves a lot to be desired, but I’m working on it.
This week in the Made to Crave Action Plan, Dr. Chilton recommends adding Omega 3 to our diet. He discusses their incredible value:
“Omega-3 fatty acids are fats found primarily in fish and fish oils. They protect against things like heart disease, arthritis, allergies, cognitive loss, depression, diabetes, and aging.”
Protecting yourself from cognitive loss— literally eating smart…
He recommends a total of 1000 mg a day made up of a combination of EPA and DHA. This is equivalent to 4-6 servings of oily fish per week. I’m not a big fan of supplements, but this one I plan to start taking as it is doubtful I will consume that much fish every week.
However, I did start the week off well with my restaurant choice on Sunday afternoon…
I was so proud of myself for making such a healthy decision from the menu. Honestly, it was the first healthy restaurant choice in a very long time. Afterwards I went home and ate a chocolate bunny, but I didn’t let that erase my salmon victory. Progress, not perfection— this is quickly becoming my new mantra…
I’m happy to report I survived the 7-day challenge with Shazzy Fitness. This challenge could not have come at a better time. It really showed me how easy it is to find 20 minutes a day to exercise. A couple of nights I was dancing beside my bed at 10 o’clock at night, but I did it.
It ended yesterday, so I planned to take today off from exercise. Oddly enough, my son came home from school with a new assignment to log 30 minutes of exercise a day for a week. It was too cold today for him to play outside, so off we went to the basement to work out side by side on our treadmill and elliptical machine.
God is really awesome like that. He planned this for me. As soon as my challenge ends, my son’s begins. Since my sweet little boy danced alongside me for most of the past 7 days, I’ll be sweating by his side for the next 7.
Next week’s focus for the Action Plan happens to be exercise. I am certain God is trying to tell me something…
Thank you to everyone who entered my giveaway last week for the faith and fitness infused Dance DVD generously awarded by Shazzy Fitness. If you haven’t had a chance to check out their fun workout, be sure to visit their site!
The lucky winner is: Amy R.! I’ll be in touch with you by email with details on how to claim your prize.
Great blog post this morning, Candace!! I LOVE the quote on food being medicine or poison and I LOVE your photo of your dinner (great colors!)
I’m so thankful for this study that’s helping us make better choices to honor God and I’m thankful for gals like you who share how their lives are improving on this journey. To God be the glory!! Thank you for sharing today!!
In His love,
Pat (OBS Blog Hop Team)
Thank you, Pat! I love that quote too. It is so incredibly true, yet we so often forget it. I am so thankful for this study as well. This has been my best week yet. I hope things are going great for you!
I love to dance as part of my exercise, your blog is great, keep up the good work.
Thank you so much, Irma! I’m so glad to have you here. Dancing is fun! I have zero coordination, so it takes me a while to get the moves down. Hope to see you again!
Hi Candace, I have started drinking 16oz of water every morning since your last blog. I have to say it sure fills me up. Love your blogs!
Hi Deborah! The water in the morning is a great thing. I had tried it before but I was trying to make too many changes at once. Just making the 2 changes last week was so helpful. Thanks for visiting, my friend! Keep drinking your water :)!
Congrats on the great victories! I love how we make plans (like a day off from exercises) and God plans otherwise 🙂 I think it is such a blessing that you and your son are supporting each others efforts to exercise! That is so wonderful!
He is only 11 and has been such a great partner! God has been so wonderful setting me up for success this week. I hope you are seeing some victories as well, Nancy!
I loved the picture and quote. Awesomeness! I am working on my fiber intake and water. The fish thing is tough for me. I love fish, but I am in the middle of the month. No new shopping for a while. I do have some delicious canned wild caught salmon that I have made salmon patties out of, but you can only do that so often. Or is that me? I’m with you on the water. I do the best IF I plan ahead and have water ready for me right away. I keep mine in the bathroom because it is my first stop in the AM. 😉 I did get a really yummy carrot juice mix (there are other juices in it) from Trader Joe’s that has a good supply of Omega 3s. It is an additional start. Love seeing your victories!
I love salmon patties but never make them. I might have to put that on the menu this week :). Thanks for the reminder, Kelly! The carrot juice with Omega 3 sounds like a great addition to your diet. I need to make a trip to Trader Joe’s. For some reason, I have heard about different things from there a few times today. Isn’t it funny how that happens. So good to see you!
Love your idea to keep bottled water by the bed so we don’t forget that initial 16oz. Best wishes this week! ~ Miriam
I hope you have had a great week as well, Miriam! I love having my water there so I don’t even have to think about it. I wake up and start drinking!
Adding rather than taking away sounds a lot easier. I eat fish but you just reminded me I haven’t had salmon in a long while. It’s so yummy and good for you.
Dr. Chilton really praises salmon in his book as one of the best sources of Omega 3. I haven’t eaten it since I took that picture, but I have started a supplement. I’m going to work some in the menu this week. You are so right- it is so yummy :)!
Hi there my friend. I’m so glad that you’ve had a good week…”progress, not perfection” is so what I need to change my mantra too. I hope you don’t mind if I borrow it 🙂 I also love the idea of adding things rather than taking them away. I mean seriously, I don’t know if I’d want to live knowing I can never have another soda the rest of my life. I am adding more and more water, but just know that I can have a coke at some point makes drinking that water easier.
I hope you have a blessed week.
Of course you can borrow it, Sandy :)! It has helped me tremendously. I have always struggled with perfectionism. I know what you mean about soda. I’m like that with sweets. I have cut back drastically on them this week, but I’m not going to tell myself no more desserts ever. That is too overwhelming! You have a blessed week as well, my friend!
I love this post. I have been trying to lose weight for my wedding and dieting has been the hardest thing for me. I will definitely start looking at what I should ADD instead, I think it will make the whole process much less painful 😉
I nominated you for the Liebster Award on my blog!
It really does make the process less painful, Sarah :). Congrats on your upcoming wedding! Thanks so much for the award!