Six Changes: Week 2 of Eating Better (Change 1 for 2010)
Step 1: Check.
Step 2: Accomplished; kept empty calories to under 2.5% and saturated fat to under 20% of all fats.
This is actually a bit of a pain to keep track of, because Lose It! doesn't allow you to do a weekly summary of all foods. I think I'll need to manually track it as I go unless I want to just eyeball it. (My eating habits are actually automatically pretty healthy if I'm eating 30/40/30 so I can probably assume that I'll be fine unless I deviate wildly from my eating plan in a week. There's also plenty of overhead here for me to have one planned deviation per week, where I can eat anything I feel like.
Next week: Track everything I eat, crashes, and probable reactions to food. I've already started tracking food so that part is a no-brainer. I'm less good about tracking crashes and food reactions, so I'll have to get better at doing so as they occur.
Favorite foods: according to my tracker, my favorite foods have been Doro Wat (our one-pot meal for this week), kale, sweet potatoes, tea, garlic, walnuts, brown rice, and eggs.
Cooking: today I cooked a triple recipe of chana dal and made roasted beet soup with the beet greens, rutabega, and roasted onions and garlic. I also roasted a small kabocha squash. This will probably cover about half of the food for next week.
Baby steps for eating better:
1) 1/4-1/10: Eliminate or at least minimize all known allergens; minimize suspected allergens (uncultured dairy.) Complete: eating only minimal amounts of cheese, cottage cheese, and yogurt/kefir. Mostly using non-dairy alternatives. Have eaten no corn incl. starch this month.
2) 1/11-1/17: Cut empty calories to 10% or less of total diet: this consists of all fat over 30% of diet, more than 1/3rd fat being saturated, sweeteners, non-whole grains, potatoes, CAFO meat.
3) 1/18-1/24: Track everything I eat (I'm using Lose It! on the iPod touch.) Also track crashes and probable reactions to food.
4) 1/25-1/31: Start "pantry rotating" i.e. using stockpiled food in the freezer and pantry to replace it with fresh stores.
5) 2/1-2/7: Eat at least "five a day" fruits and vegetables, preferably 2 servings fruit, 3-5 vegetables.
6) 2/8-2/14: At least 1/3rd of all meals should be wholly vegetarian while still containing enough protein for my personal needs (ovo/lacto is allowed.)
7) 2/15-2/21: At least 25g of fiber a day and 8 cups of water.
8) 2/22-2/28: Regularly make soup from scratch. (Enough for at least half the week.)
Step 2: Accomplished; kept empty calories to under 2.5% and saturated fat to under 20% of all fats.
This is actually a bit of a pain to keep track of, because Lose It! doesn't allow you to do a weekly summary of all foods. I think I'll need to manually track it as I go unless I want to just eyeball it. (My eating habits are actually automatically pretty healthy if I'm eating 30/40/30 so I can probably assume that I'll be fine unless I deviate wildly from my eating plan in a week. There's also plenty of overhead here for me to have one planned deviation per week, where I can eat anything I feel like.
Next week: Track everything I eat, crashes, and probable reactions to food. I've already started tracking food so that part is a no-brainer. I'm less good about tracking crashes and food reactions, so I'll have to get better at doing so as they occur.
Favorite foods: according to my tracker, my favorite foods have been Doro Wat (our one-pot meal for this week), kale, sweet potatoes, tea, garlic, walnuts, brown rice, and eggs.
Cooking: today I cooked a triple recipe of chana dal and made roasted beet soup with the beet greens, rutabega, and roasted onions and garlic. I also roasted a small kabocha squash. This will probably cover about half of the food for next week.
Baby steps for eating better:
1) 1/4-1/10: Eliminate or at least minimize all known allergens; minimize suspected allergens (uncultured dairy.) Complete: eating only minimal amounts of cheese, cottage cheese, and yogurt/kefir. Mostly using non-dairy alternatives. Have eaten no corn incl. starch this month.
2) 1/11-1/17: Cut empty calories to 10% or less of total diet: this consists of all fat over 30% of diet, more than 1/3rd fat being saturated, sweeteners, non-whole grains, potatoes, CAFO meat.
3) 1/18-1/24: Track everything I eat (I'm using Lose It! on the iPod touch.) Also track crashes and probable reactions to food.
4) 1/25-1/31: Start "pantry rotating" i.e. using stockpiled food in the freezer and pantry to replace it with fresh stores.
5) 2/1-2/7: Eat at least "five a day" fruits and vegetables, preferably 2 servings fruit, 3-5 vegetables.
6) 2/8-2/14: At least 1/3rd of all meals should be wholly vegetarian while still containing enough protein for my personal needs (ovo/lacto is allowed.)
7) 2/15-2/21: At least 25g of fiber a day and 8 cups of water.
8) 2/22-2/28: Regularly make soup from scratch. (Enough for at least half the week.)