I have known my eating habits for a long time – I know that if I eat regular breakfast, lunch, and dinner and consume food that agrees with my body, I lose weight. I feel more energetic and overall better about myself. Now that I am mid-40s and a couple of years back my doctor had warned me about my high-blood sugar levels, I have no longer have the (silly) option to run away from eating and exercising better and losing weight. Plus, I really want to see myself thinner, like many years ago. It is a good feeling that subsidizes the feeling that comes with aging 🙂
The followings is my primary and abstract plan for eating better; I will adjust and detail it later as I move on with it.
1. Mental work: Yep, I would like to lose weight and it is not gonna happen unless I do something about it. I know the reasons that make me gain weight and overall under-nourish my body. I also understand the very negative consequences of my weight – metabolic syndrome that I possibly have; it can easily turn into diabetes. Who wants this disease? It makes you live less, encourages heart disease and other circulatory problems, kidney problems, and so on. Seriously, do I want to have such a disease? Do I want to have insulin rejections and checks every day and think about the possible consequences in future? NO, NO, NO! (that is pretty scary – perhaps I gotta read more about diabetes so that my mind can get conditioned to take the steps to reduce my diabetes risk…).
2. Shopping: I need to eat a variety of food and also more protein in my diet. Time to start buying different veggies and fruits each week. Also I need more veggies to use in cooking. I should be experimenting with beef and chicken dishes and hopefully cook tasty meals.
3. Cooking inspirations: The timing could not be better; I started sorting out my books to donate. I have a number of cookbooks that I can get inspired from. In addition, there are so many bloggers out there that provide recipes; why not to set time everyday and get ideas? I have already done this this evening; I tried lightly stir-fried kale with garlic, olive oil, and soya sauce. It was practical, tasty, healthy, and did not take more than 10 min to prepare. Way to go. I just need to be resourceful and trying different meals; I know myself if it gets too dry, uninteresting, or routine, I will not want to eat the meal. That is why it is important for me to start experimenting with not only different food and their combinations, but also with different spices, sauces, or cooking methods; re; cooking methods, I hardly use the oven to cook meal. Perhaps it is time for me to start using it. Variety this way will make it interesting for me.
4. Breakfast: This is going to be challenging for me, as I do not have an habit of having breakfast at home. But, this does not mean that I can not prepare breakfast food at home and bring to the office. My favorite items on the list will be hard-boiled eggs or chicken/meatball/cheese sandwiches. I think I can do this.
5. Lunch: I may either bring in sandwiches or buy soup at the cafeteria. Purchasing lunch may increase my weekly expenses, but I guess it is well worth it (saving from preparation time and the food).
6. Dinners: Protein based dinners look like the best for me; something that will not increase my blood sugar right away and keep me feel full longer than carb-based meals. raw salad should also be an integral part of it.
7. Snacks: Whenever needed during the day, nuts, dried fruits, apples and other low-GI fruits, cheese sticks, milk, or yogurt (wow – there are so many alternatives; that is pretty good. Looking promising).
8. So what to do when hunger or emotional eating hits? Drink tea, eat fruits or other snacks, go out for a walk, floss and brush your teeth (read that somewhere; obviously gives a mental break and helps with diminished effect of wanting to eat), work with the dumpbells first (1 set of 10 reps of biceps and triceps and see whether the need for hunger subsidized), do a light house chore (clean the dishes, fix the mats, pick up the garbage, replace the hand-soap or the toilet paper, declutter somewhere!!).
9. How to assess and record the efforts, food consumed, and weights lost (if ever)?: Keep up the “healthy-life style journal” running everyday. Record foods consumed, and the weight and the dimensions of waist and hips everyday.
So it all starts tomorrow. By writing these I know I am making myself accountable. Oh, I will rant along the way, eat unhealthy food probably, will not have time to shop or cook, or will eat just to forget everything. But I know that at least time to time I will keep up with it and if I see a drop in my weight, that will further motivate for me to continue.
So wish me luck 🙂