I went through the drive through this morning and got a bacon egg and cheese biscuit for my “second breakfast” (my first breakfast was about 5:30 am and I was hungry). This was due to lack of planning on my part, which is always when I seem to have issues eating well. While I was munching on my biscuit, I thought I might like to share how (or maybe “what”) I eat.
Honestly, I feel like I eat well 80% of the time. I try to eat fresh veggies and other healthful foods most of the time, but there are occasions when I fail to plan and I end up eating something I’m not too happy about. I have found that if I keep healthy snacks on hand (fruit, nuts, yogurt, etc.) then I don’t eat much vending machine stuff or fast food. Also, I have to plan the day before what I’m going to eat for lunch (when I’m working) or I can get myself into trouble.
As a personal trainer and group fitness instructor, it’s important for me to maintain my weight and live a healthy lifestyle. Plus, I just like it and I feel better when I do. I’m also trying to set a good example for my son (and future child).
Here’s a sample of what my meals may consist of when I’m behaving myself…
- Burrito – scrambled eggs, salsa, dollop sour cream, shredded cheese, avocado
- English muffin with egg & cheese
- Yogurt with blueberries, strawberries, and granola
- Scrambled or fried (olive oil) eggs with toast
- Supper leftovers (most common)
- Salad (I normally grab a bag of the Very Veggie or Romaine mix then dress it up with whatever I have – sometimes just olives, cheese, and oil & vinegar)
- Homemade sandwich from this local Amish bread store (using their wheat bread – yum!)
- Can of Progresso soup (one of the vegetable kinds like Minestrone)
- Last night it was yellow eyed beans (cooked in the crock pot with olive oil), corn on the cob, watermelon, and macaroni & cheese
- Simple spaghetti (wheat pasta & a jar of Bertoli or Classico sauce) with a veggie or salad
- One of the other recipes I’ve posted about in the past
- Apple (my favorites are Pink Lady and Honeycrisp) and yogurt
- Yogurt, fruit, and granola
Like I said, I feel like I do well 80% of the time. Here’s what the other 20% may consist of…
- Cinnamon rolls (from a can) with eggs and maybe bacon/sausage
- Pancakes (I try to make mine from scratch now so they’re not full of preservatives) with eggs and maybe bacon/sausage
- Breakfast pizza
- French toast with eggs and maybe bacon/sausage
- Pizza (I absolutely LOVE plain old cheese pizza!)
- BBQ sandwich and fries from the drive through
- Hot ham and cheese from Hardee’s
- Tombstone cheese pizza & fries
- Stuffed manicotti (I may actually make this tonight…)
- Take out pizza
- Sloppy Joe and fries
- “Nabs” (crackers) from the vending machine
- Snickers or Milky Way
- Ice cream (this has been my weakness during this pregnancy)
I really try to limit the junk, but I’m human!
From my experience, these are the things that help me eat my best:
- Take some time before you head to the grocery store and pick a few healthy recipes for the week. They don’t have to be new, but allrecipes.com is a great source!
- Make a grocery list and stick to it. Also, try to avoid the middle isles of the grocery store where most of the packaged/processed products are.
- Start in the produce section and try to fill your cart at least 1/4 to 1/2 full of fresh fruits and vegetables.
- Don’t grocery shop when you are hungry…ever! Always eat a snack before you enter the store.
- Buy organic or local when you can…it can be expensive, but it can be more economical than you would expect.
- PLAN, PLAN, PLAN! Try to think a day ahead of what you’re going to eat the next day. Or at least a meal ahead so you can prepare.
- If you work, pack your food the day before or take a week’s worth of snacks to work with you if you have a fridge. Then, you won’t be tempted by things you’re not supposed to have!
- Watch the weight scales or your clothes for signs that you’re veering off track.
- Keep a food journal and write down what you honestly consume in a day. There are lots of great apps for smart phones that make this easier.
- Grow a garden and/or visit the local farmer’s market.
Some final closing thoughts today that were forwarded to me via email just this morning…
- Researchers estimate that every day 16,000 to 24,000 children die from hunger related causes. In 2004 almost one billion people lived below the international poverty line, earning less than one dollar per day. These impoverished people struggle daily with malnourishment and hunger, and the majority live in what has been called the “developing” world. This developing world has six times the population as the 57 or so countries that comprise the “developed” world.(1)
- In the United States, by contrast, over two-thirds of the population are overweight and almost one-third is considered obese according to the National Health and Nutrition Examination Survey for the years 2001-2004.(2) In fact, the Centers for Disease Control shows a steady increase in the number of obese persons in the United States in their data compiled from 1985-2006.(3) Living with an over-abundance, we are barraged by diet fads and quick-fix strategies to shed extra pounds. Despite all the effort to promote healthy eating and lifestyles, the fact remains that in 22 different states 25 to 30 percent of the populations are considered obese.(4)
(1) Statistics from Bread for the World, http://www.bread.org and the World Food Programme http://www.wfp.org.
(2) Statistics from the Weight Control Information Network http://www.niddk.nih.gov.
(3) Centers for Disease Control, http://www.cdc.gov.
After I read the email, it really made me think (again) how blessed I am. I thank God before each meal for the food He has provided. That’s another healthy habit – being grateful for your food!