As you can see – I’ve crammed all the activities I need to do each week into an agenda (created in Excel – could be done in a word doc with tables). I’ve always been a list-maker as I usually don’t like to fly by the seat of my pants! Also – if I have it all planned and sorted in a uniform format, I’m much more likely to stick to it. (Taking into consideration interruptions, etc. The trick is – to get back into it the next available day.)
Yesterday was my first day of exercise – 25 minutes on the Elliptical. Now – when I say 25 minutes – I don’t mean full throttle without a pause. I found that my right knee and hip ached just a little, so I occasionally slowed down or paused for approx 30 seconds, then picked it back up. When I got off, my legs felt like jelly and I was sweating and a little puffed – but otherwise quite okay.
It’s funny how the idea of exercise looms in front of you like a terrifying monster – when in actual fact – once you’re doing it, you realize it’s not such a big deal. Movement is necessary in everyday life – so ramping it up with occasional bursts of exercise isn’t that stressful or painful. As a matter of fact – I felt considerably better afterwards. I was more flexible and less stiff. I could tell that my metabolism was surging – so I took the opportunity to use the extra energy for housework. (Tedious – but necessary.)
The interesting thing is – that my energy levels were sustained throughout the day. Even my mental faculties were enhanced – so I produced a lot more work in regards to my writing etc. I was very pleased with myself.
In regards to food, I ate fresh tomatoes on wheat toast for breakfast. I cheated at lunch (naughty) – with a small bowl of potato chips that were left over from the night before. (After my crying session – Robert felt sorry for me and brought them back from the shops. He’s so kind and understanding – but I mustn’t lean on that – or I’ll never get away from eating crap!)
However – I didn’t snack throughout the day. I made Quiche Lorraine and salad for dinner. Not exactly diet food – but homemade and mostly healthy. No dessert.
When it comes to menu planning – I don’t like to be too pettifogging with counting calories and measuring tiny portions or doing complex calculations. I believe that keeping it simple makes it easier to stick with it. (At least – for me!) For example: I like to make sure I don’t go over 2,300 milligrams (mg) of sodium daily – approximately 1 teaspoon of sodium. So I do tend to read labels and use alternatives for seasoning – such as spices and herbs.
Sometimes though – if I really have to use salt – I do my best to keep it under a teaspoon when adding to my cooking. I find that lemon juice used on my veggies helps reduce the desire for salt. (Takes a little getting used to – but after the first few times – it’s not an issue and is quite tasty.)
I try to grill and bake – rather than fry – and if I do need to fry, saute etc., I limit the amount of oil or use stock. I also look for low sodium alternatives when shopping and only use low fat if it tastes good. Some low fat versions are horrid – so I’d rather go without – or use sparingly. It all depends on what you like to eat and what satisfies you. If you walk away from the table with your stomach still growling or with a sense of dissatisfaction – you feel cheated. That’s why I either modify my cooking by reducing the amount of bad things or find satisfying alternatives.
I’m still putting together my menu plan for the week – which I’ll post over the next couple of days. On average I like to have something like tomatoes on toast (limiting myself to two slices of bread per day), or Greek yogurt with a banana chopped into it. I went through a phase of having fresh fruit every morning – a combination of strawberries, blueberries, blackberries and raspberries (cos I luv ’em!) – but I felt like the sugar content was too high. It was better than having sausage or bacon, biscuits and gravy (oh Lordy I luv that!) – however I realized that I had to limit the intake to approx two times per week, rather than every day.
Also – my thyroid medication was reduced by a third – from 150mg to 100mg. It will be interesting to see how that affects my health etc. (Apparently my dosage was too high – but I’m not sure if a lesser dose will answer my problems with hot flashes and swelling ankles!)
I’d like to share some products that I find helpful for healthy eating. (Click on the links for more info.)
Here are some recipes I’ve found useful: (Follow the links for the recipes)
Well – now I’m hungry! I’ll be jumping on the elliptical and having tomatoes on toast again, before I go food shopping. I always try to go shopping after a meal – so I’m not tempted to buy the naughty foods!
Back soon with more recipes and my menu plans.