Appraising Your Success
The end of the week is a good time to review the past week of your SWEET Life and count up your accomplishments. Your goal is 5-6 times per week for each aspect of the SWEET Life: Sleep, Water, Eating, Exercise, and Tranquility. If you didn’t achieve some of your goals for the week, then next week, focus on those areas more and think about how to fulfill them more consistently.
How do you feel at the end of this week? Are you better rested? Do you feel relaxed? Are you more energetic? Do you feel generally healthier? Continue with the SWEET Life and you’ll experience all of these feelings!
Topic of the week -- How to Add Protein to your Day
Protein is very important to your body. Protein is one of the big 3: protein, carbohydrates & fat, which are the major components our bodies need. Protein builds and repairs tissues, such as nails, hair, muscles, hormones, enzymes, bones, skin and blood. Protein also makes you feel satisfied longer after a meal. Our bodies do not store protein, so we must eat it every day. However, most Americans eat a lot more protein than their bodies need, which is five to seven ounces a day. That’s less than an 8 oz. steak or ½ lb. burger. Dieting women, on the other hand, have a tendency to skimp on protein because it tends to have more calories and fat than other types of foods. However, the focus should be on nutrient-dense foods, more so than on calories or fat content.
In order to consume an array of nutrients along with our protein, it is a good idea to eat a variety of sources of protein. Some examples are: fish, poultry, beans, nuts, whole grains, soy, low-fat dairy products, eggs, pork, and lean beef. For an exhaustive list of sources of protein, go to the USDA National Nutrient Database for protein at:
http://www.nal.usda.gov/fnic/foodcomp/Data/SR20/nutrlist/sr20w203.pdf
(The first five pages (out of 25) list the most protein-dense foods. But be sure to look at the “common measure” because some of them are rather high quantities, for example, half a duck.)
As important as which foods have protein is how to incorporate protein into our meals. Here are some suggestions:
Breakfast: an egg, ½ cup cottage cheese, 1 cup low-fat yogurt, milk or soy milk, 1 ½ oz. cheese, whole wheat bread
Lunch: Of course, the traditional lunch sandwich has meat, which contains protein, but some other ideas are: grilled cheese, tuna, peanut butter; soups such as lentil, split pea or chili; whole wheat macaroni & cheese
Snacks: a handful of nuts, edamame, apple or banana topped with peanut butter, pretzels dipped in cottage cheese, yogurt, cheese & apples
Dinner: Of course, the traditional American dinner has meat at its center, which contains protein, but some other ideas are: cottage cheese melted over cooked pasta (a protein-rich, alfredo-like sauce); nuts tossed on a salad; beans tossed on a salad or in soup; stew with beans, tofu, or meat; stir-fries with tofu or meat; burgers with patties made from lean beef, chicken, tofu, or protein-rich garden burgers.
In conclusion, enjoy eating protein, don’t eat too much, and eat it from a variety of sources.
Sources:
http://www.webmd.com/fitness-exercise/guide/benefits-protein
http://www.webmd.com/fitness-exercise/guide/good-protein-sources
Have a SWEET week!
Suzanne
Friday, November 30, 2007
Exercise in Bad Weather
Appraising Your Success
The end of the week is a good time to review the past week of your SWEET Life and count up your accomplishments. Your goal is 5-6 times per week for each aspect of the SWEET Life: Sleep, Water, Eating, Exercise, and Tranquility. If you didn’t achieve some of your goals for the week, then next week, focus on those areas more and think about how to fulfill them more consistently.
How do you feel at the end of this week? Are you better rested? Do you feel relaxed? Are you more energetic? Do you feel generally healthier? Continue with the SWEET Life and you’ll experience all of these feelings!
Topic of the week -- Exercise in Bad Weather
Welcome to autumn. The weather is changing and the days are getting shorter, which make it more difficult to exercise outside. It’s important to continue your moderate intensity activity most days of the week, no matter what the weather is. It’s especially important to keep moving as the holidays approach, and we tend to eat more food and more, unhealthy, holiday foods.
If you belong to a gym, of course, that’s an obvious place to work out without needing to worry about the weather or lack of daylight.
If you have indoor exercise equipment, like a treadmill, elliptical machine, stair stepper or stationary bike, now is the time to pull it out, dust it off and start using it. I recommend hopping on it while watching your favorite TV show so that you get both exercise and the pleasure of watching a show you like at the same time. During commercial breaks, increase your intensity and really push it for those 2 minutes.
Another option is exercise shows, which include TV shows, internet videos and DVDs. The benefit of exercise TV shows is that they are on a schedule, which can motivate you to do it at a specific time each day. Of course, the internet and DVDs, on the other hand, give you more flexibility in scheduling. I suggest trying various shows and finding a few different ones that you like. Be sure your collection includes both cardio and toning workouts. If you belong to a DVD rental service (Netflix, Blockbuster, etc.), rent some exercise DVDs and try each a few times before deciding to purchase any. If you already own exercises videos, dust them off and try them, but if they are old or on video cassettes, it’s time to look into some new ones because exercises and exercise combinations improve as we learn more about how the body works.
Don’t let the weather turn you into a sloth; think about the best way for you to continue exercising as the weather changes.
Have a SWEET week!
Suzanne
The end of the week is a good time to review the past week of your SWEET Life and count up your accomplishments. Your goal is 5-6 times per week for each aspect of the SWEET Life: Sleep, Water, Eating, Exercise, and Tranquility. If you didn’t achieve some of your goals for the week, then next week, focus on those areas more and think about how to fulfill them more consistently.
How do you feel at the end of this week? Are you better rested? Do you feel relaxed? Are you more energetic? Do you feel generally healthier? Continue with the SWEET Life and you’ll experience all of these feelings!
Topic of the week -- Exercise in Bad Weather
Welcome to autumn. The weather is changing and the days are getting shorter, which make it more difficult to exercise outside. It’s important to continue your moderate intensity activity most days of the week, no matter what the weather is. It’s especially important to keep moving as the holidays approach, and we tend to eat more food and more, unhealthy, holiday foods.
If you belong to a gym, of course, that’s an obvious place to work out without needing to worry about the weather or lack of daylight.
If you have indoor exercise equipment, like a treadmill, elliptical machine, stair stepper or stationary bike, now is the time to pull it out, dust it off and start using it. I recommend hopping on it while watching your favorite TV show so that you get both exercise and the pleasure of watching a show you like at the same time. During commercial breaks, increase your intensity and really push it for those 2 minutes.
Another option is exercise shows, which include TV shows, internet videos and DVDs. The benefit of exercise TV shows is that they are on a schedule, which can motivate you to do it at a specific time each day. Of course, the internet and DVDs, on the other hand, give you more flexibility in scheduling. I suggest trying various shows and finding a few different ones that you like. Be sure your collection includes both cardio and toning workouts. If you belong to a DVD rental service (Netflix, Blockbuster, etc.), rent some exercise DVDs and try each a few times before deciding to purchase any. If you already own exercises videos, dust them off and try them, but if they are old or on video cassettes, it’s time to look into some new ones because exercises and exercise combinations improve as we learn more about how the body works.
Don’t let the weather turn you into a sloth; think about the best way for you to continue exercising as the weather changes.
Have a SWEET week!
Suzanne
Adding More Food Groups to Your Meals
Appraising Your Success
The end of the week is a good time to review the past week of your SWEET Life and count up your accomplishments. Your goal is 5-6 times per week for each aspect of the SWEET Life: Sleep, Water, Eating, Exercise, and Tranquility. If you didn’t achieve some of your goals for the week, then next week, focus on those areas more and think about how to fulfill them more consistently.
How do you feel at the end of this week? Are you better rested? Do you feel relaxed? Are you more energetic? Do you feel generally healthier? Continue with the SWEET Life and you’ll experience all of these feelings!
Topic of the week -- Adding More Food Groups to Your Meals
I try to eat from 3-5 food groups in each meal and at least 2 food groups per snack. Here are some suggestions how to add more food groups to your meals and snacks:
Breakfast is more difficult than other meals, but I still try to include 3 food groups. For example, cereal with milk and fruit, toast with peanut butter and juice, or a fried egg sandwich: egg, cheese and toast.
Lunch is a great time to eat all five food groups in one meal. For example, a turkey and cheese sandwich with a piece of fruit and a handful of baby carrots or cottage cheese (protein and dairy) heated on cooked pasta (it’s like a healthy alfredo sauce) with a small salad and piece of fruit.
For snacks, I try to eat at least two food groups. There are different possibilities depending on whether I’m home or out of the house. Out of the house I have non-perishable snacks, such as peanuts, crackers, pretzels and raisins (or other dried fruit). At home, there’s carrots dipped in hummus, apples slices spread with peanut butter, yogurt and fruit, pretzels dipped in cottage cheese or cheese and crackers.
Dinner is my last chance to catch up on any needed food groups. I make sure to include at least protein, grains and vegetables, which are all typical dinner foods. Adding fruit can be done by adding fresh or dried fruit to a salad or having a fruit salad for dessert. Dairy can be added by topping chili, noodles or other foods with cheese or by adding yogurt to your fruit salad for dessert.
It’s not difficult to add more food groups to your meals; it’s just a matter of thinking about it, and sometimes getting creative.
Have a SWEET week!
Suzanne
The end of the week is a good time to review the past week of your SWEET Life and count up your accomplishments. Your goal is 5-6 times per week for each aspect of the SWEET Life: Sleep, Water, Eating, Exercise, and Tranquility. If you didn’t achieve some of your goals for the week, then next week, focus on those areas more and think about how to fulfill them more consistently.
How do you feel at the end of this week? Are you better rested? Do you feel relaxed? Are you more energetic? Do you feel generally healthier? Continue with the SWEET Life and you’ll experience all of these feelings!
Topic of the week -- Adding More Food Groups to Your Meals
I try to eat from 3-5 food groups in each meal and at least 2 food groups per snack. Here are some suggestions how to add more food groups to your meals and snacks:
Breakfast is more difficult than other meals, but I still try to include 3 food groups. For example, cereal with milk and fruit, toast with peanut butter and juice, or a fried egg sandwich: egg, cheese and toast.
Lunch is a great time to eat all five food groups in one meal. For example, a turkey and cheese sandwich with a piece of fruit and a handful of baby carrots or cottage cheese (protein and dairy) heated on cooked pasta (it’s like a healthy alfredo sauce) with a small salad and piece of fruit.
For snacks, I try to eat at least two food groups. There are different possibilities depending on whether I’m home or out of the house. Out of the house I have non-perishable snacks, such as peanuts, crackers, pretzels and raisins (or other dried fruit). At home, there’s carrots dipped in hummus, apples slices spread with peanut butter, yogurt and fruit, pretzels dipped in cottage cheese or cheese and crackers.
Dinner is my last chance to catch up on any needed food groups. I make sure to include at least protein, grains and vegetables, which are all typical dinner foods. Adding fruit can be done by adding fresh or dried fruit to a salad or having a fruit salad for dessert. Dairy can be added by topping chili, noodles or other foods with cheese or by adding yogurt to your fruit salad for dessert.
It’s not difficult to add more food groups to your meals; it’s just a matter of thinking about it, and sometimes getting creative.
Have a SWEET week!
Suzanne
Weekly Menus
Appraising Your Success
The end of the week is a good time to review the past week of your SWEET Life and count up your accomplishments. Your goal is 5-6 times per week for each aspect of the SWEET Life: Sleep, Water, Eating, Exercise, and Tranquility. If you didn’t achieve some of your goals for the week, then next week, focus on those areas more and think about how to fulfill them more consistently.
How do you feel at the end of this week? Are you better rested? Do you feel relaxed? Are you more energetic? Do you feel generally healthier? Continue with the SWEET Life and you’ll experience all of these feelings!
Topic of the week -- Weekly menus
Spending half an hour a week planning your menus for the next week is a great way to eat healthier all week long. I start with two pieces of paper: one for dinner menus and one for groceries. The following is what works for me:
Menus:
1. I write the days of the week, spaced out, down the left side of the paper.
2. I write any plans I already have that will affect dinner next to the days they will occur.
3. Of the days without plans, I pick three days when I will cook dinner.
4. I choose two days when we will have leftovers.
5. I choose two days when I will cook something quick & easy, like frozen meals, boxed or packaged meals, or pasta served with jarred sauce.
6. I check my pantry, fridge and freezer for what dinner foods I already have, such as frozen meat, frozen dinners, rice, potatoes, pasta, etc.
7. From there, I start to fill in my menus of what quick & easy foods I could make. If I don’t have much, then I add some quick & easy meals to my grocery list.
8. Using what foods I already have as a start, I decide what meals I will cook this week. I make sure my dinners include protein, grains and vegetables. Adding dairy and/or fruit is a bonus.
9. In addition to writing my cooking menus on my menus paper, I add whatever ingredients I will need to my grocery list.
10. To my grocery list I also add any breakfast, lunch or snack foods we need.
I don’t get around to doing this every week, but when I do, my entire week runs more smoothly. I never wonder what we’ll have for dinner tonight, and my family eats healthier all week long.
Have a SWEET week!
Suzanne
The end of the week is a good time to review the past week of your SWEET Life and count up your accomplishments. Your goal is 5-6 times per week for each aspect of the SWEET Life: Sleep, Water, Eating, Exercise, and Tranquility. If you didn’t achieve some of your goals for the week, then next week, focus on those areas more and think about how to fulfill them more consistently.
How do you feel at the end of this week? Are you better rested? Do you feel relaxed? Are you more energetic? Do you feel generally healthier? Continue with the SWEET Life and you’ll experience all of these feelings!
Topic of the week -- Weekly menus
Spending half an hour a week planning your menus for the next week is a great way to eat healthier all week long. I start with two pieces of paper: one for dinner menus and one for groceries. The following is what works for me:
Menus:
1. I write the days of the week, spaced out, down the left side of the paper.
2. I write any plans I already have that will affect dinner next to the days they will occur.
3. Of the days without plans, I pick three days when I will cook dinner.
4. I choose two days when we will have leftovers.
5. I choose two days when I will cook something quick & easy, like frozen meals, boxed or packaged meals, or pasta served with jarred sauce.
6. I check my pantry, fridge and freezer for what dinner foods I already have, such as frozen meat, frozen dinners, rice, potatoes, pasta, etc.
7. From there, I start to fill in my menus of what quick & easy foods I could make. If I don’t have much, then I add some quick & easy meals to my grocery list.
8. Using what foods I already have as a start, I decide what meals I will cook this week. I make sure my dinners include protein, grains and vegetables. Adding dairy and/or fruit is a bonus.
9. In addition to writing my cooking menus on my menus paper, I add whatever ingredients I will need to my grocery list.
10. To my grocery list I also add any breakfast, lunch or snack foods we need.
I don’t get around to doing this every week, but when I do, my entire week runs more smoothly. I never wonder what we’ll have for dinner tonight, and my family eats healthier all week long.
Have a SWEET week!
Suzanne
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