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.