Being Healthy: First day Analasys

A Healthy Postpartum

To begin the journey to greater health the first thing you need is imagination. You need to see beyond today to perceive that you can indeed say no to seconds, cheesecake and overcome other struggles. Right now all your clothes fit you, your comfortable. Buy a pair of jeans a size or two to small. I knew I could make it back from 180lbs to 155 because I had been 155 only a year earlier and had an entire wardrobe I wanted to fit again.

Since last January I've become considerably healthier, tracked by weight and messurment, I've lost 35lbs and a total of 12 inches which can be seen in greater d-tail in the messurments tab above. I love feeling healthy and every time I'm excercising I get to thinking, how can I help other people break ground in their own health transformation. The best way I could think of was sharing the day by day process that brought me to where I am now.

I hope you are inpired by my fitness story. As I record my P90X round 1 journey and other health endevours I have attempted, both the successes and the failures. I stared a round of insanity assylum, but realized in the first week it was above my current abilities. I'm going to be taking the P90X challenge for another spin.

as a note, I'm still updating my 2011 P90X round 1 story, I did record most days in the journey, it's just a matter of typing them out and posting them

Wednesday, April 7, 2010

First day Analasys - April 7th

This healthy eating thing is hard. =( I just want to eat lots and lots of these delicious foods, I know it's good food, just not in such high quantities. Also I've recently started feeling movement just last week! I've got a pretty active little one in there, just like mom right little guy.

Fruit and Veggies:
1 grapefruit
1 kiwi
1/2 cup cooked red pepper
1/2 cup cooked green pepper
3/4 cup onion
1/4 cup carrot
1/2 cup cooked spinach
1/2 cup cooked cabbage
1/4 cup cooked celery
1 cup cranberry juice.

Dairy:
3/4 cup yogurt
1 cup grated cheese
1 cup soy milk

Grain:
3 wraps
1 1/2 cups rice

Meat:
1/2 cup sirloin steak
1/2 cup pork

Drinks:
1 1/2 cup mocha
5 cups water

Treats:
2 cookies

So what kind of essential nutrients did I get today:

Protein: 4 1/4, should have 3

Calcium: 5 3/4, should have 4

Vitamin C: 9, should have 3

Green Leafy and Yellow: 2 1/2, should have 3-4

other fruits and veggies: 4, should have 1-2

Grains and Legumes: 4 1/2, should have 6 or more

Comments:

Way to much food in general, went far above necesary servings of some things and a little under others. Need to try work out more of a balance.

Ways this menu worked out well: I managed to take in the necessary amounts of most of the 6 categories.

Ways this menu would work out better: cut out the seconds, I had two Steak Fajitas and two servings of Pork Chow Mein. I think I'm just a little enthusiastic about getting these vitamins in me and am sacrificing the needed balance of calory intake. Every bite counts, I need less quantity and more quality.

Also, if I want cookies and a mocha, I can't just add them on top of everything, I'd have to sacrifice other foods in order not to go over my necessary calorie intake which would make me take in less vitamins.

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Pregnancy Nutrition

Each bite is an opportunity to feed my baby well, I need to try to make my pregnancy bites count. Choose them at least most of the time, with baby in mind

Protein
The baby grows using amino acids (building blocks of human cells) which comes from the protein I eat every day.

75 grams a day
Three servings of protien food

The following is 1 serving of protien (about 25g):
3 8oz glasses of milk or buttermilk
1 cup cottage cheese
2 cups yogurt
3/4 cup grated cheese
4 large whole eggs
7 large egg whites
3 1/2 oz drained canned tuna or sardines
4 oz drained canned salmon
4 oz cooked shellfish, shuch as shelled shrimp, lobster, clams, or mussels
4 oz (before cooking) fresh fish
4 oz (before cooking) skinless chicken, turkey, duck, or other poultry
4 oz (before cooking) lean beef, lamb, pork, or buffalo

Calcium
Vital for strong bones and teeth, muscle, heart and nerve development, blood clotting, and enzyme activity. If incoming supplies of cacium are not keeping up the baby making factory will tap into the calcium in my bones, setting me up for osteoperosis

1200 millagrams a day
Four servings of Calcium food

The following is 1 serving of cacium (about 300mg):
1/4 cup grated cheddar cheese
1 oz hard cheese
1/2 cup pasturized ricotta cheese
1 cup milk or buttermilk
5 oz calcium added milk (shake well before serving)
1 cup yogurt
1 1/2 cups frozen yogurt
1 cup calcium fortified juice
4 oz canned salmon with bones
3 oz canned sardines with bones
3 tablespoons ground sesame seeds
1 cup cooked greens such as collards or turnips
1 1/2 cup cooked chinese cabbage (bok choy)
1/2 cups cooked edame
1 3/4 tablespoons blackstrap molasses

Vitamin C
Me and the baby need vitamin C for wound healing, tissue repair, and various other metabolic (nutrient utilizing) processes. The baby also needs it for proper growth and for the development of strong bones and teeth. The body can't store this vitamin so the body needs a fresh supply every day

Three servings of Vitamin C foods

The following is 1 serving of Vitamin C:
1/2 medium grapefruit
1/2 cup grapefruit juice
1/2 medium orange
1/2 cup orange juice
2 tablespoons orange, white grape, or other fortified juice concentrate
1/4 cup lemon juice
1/2 medium mango
1/4 medium papaya
1/8 small cantelope or honeydew (1/2 cup cubed)
1/3 cup strawberries
2/3 cup blackberries or raspberries
1/2 medium kiwi
1/2 cup diced fresh pineapple
2 cups diece watermelon
1/4 medium red, yellow, or orange bell pepper
1/2 medium green bell pepper
1/2 cup raw or cooked broccoli
1 medium sized tomato
3/4 cup tomato juice
1/2 cup vegetable juice
1/2 cup raw or cooked cauliflower
1/2 cup cooked kale
1 packed cup raw spinach, or 1/2 cup cooked
3/4 cup cooked collard, mustard, or turnip greens
2 cups romain lettuce
3/4 cup shredded raw red cabbage
1 sweet potato or baked potato in skin
1 cup cooked edamame

Green Leafy and Yellow Vegetables and Yellow Fruits
Supply vitamin A in the form of beta-carotine, that is vital for cell growth, healthy skin, bones, and eyes. They also deliver doses of other essential carotonoids and vitamins (vitamin E, riboflavin, folic acid, and other B vitamins), numerous minerals (a good deal of cacium as well as trace minerals), disease fighting phytochemicals, and constipation fighting fiber.

Three to Four servings

Fit four of these foods into your menu have some green and some yellow, eat some raw for extra fiber:
1/8 canteloupe (1/2 cup cubed)
2 large fresh apricots or 6 dried apricot halves
1/2 medium mango
1/4 medium papaya
1 large necrarine or yellow peach
1 small persimmon
3/4 cup pink grapefruit juice
1 pink or ruby red grapefruit
1 clementine
1/2 carrot (1/4 cup grated)
1/2 cup raw or cooked broccoli
1 cup coleslaw mix
1/4 cup cooked collard greens, swiss chard, or kale
1 packed cup green leafy lettuce, such as romaine, arugula, or red or green leaf
1 packed cup raw spinach (1/2 cup cooked)
1/4 cup cooked winter squash
1/2 small sweet potato or yam
2 medium sized tomatos
1/2 medium red bell pepper
1/4 cup chopped parsley

Other Fruits and vegetables
Picke produce that's brightly hued on the inside for the biggest nutritional return. Round off your produce pickes with one or two of these.

one to two servings

1 medium apple
1/2 cup apple juice or apple sauce
1/2 cup pomegranet juice
2 tablespoons apple juice concentrate
1 medium sized banana
1/2 cup pitted fresh cherries
1/4 cup cooked cranberries
1 medium white peach
1 medium pear or 2 dried halves
1/2 cup unsweetened pineapple juice
2 small plums
1/2 cup blueberries
1/2 medium avacado
1/2 cup cooked green beans
1/2 cup fresh raw mushrooms
1/2 cup cooked okra
1/2 cup sliced onion
1/2 cup cooked parsnips
1/2 cup cooked zucchini
1 small ear cooked sweet corn
1 cup shredded iceberg lettuce
1/2 cup green garden peas or snow peas

Whole Grains and Lugumes
Grains: Whole wheat, oats, rye, barley, corn, rice, millet, wheat berries, buckwheat, bugur, quinoa, and so on.
Legumes: peas, beans, and peanuts)
These are packed with nutrients particularly B vitamins (exept for B12, found only in animal products) which are needed for just about every part of my babies body. These concentrated complex carbohydrates are also rich in iron and trace minerals such as zinc, selenium

six or more servings a day

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Wednesday, April 7, 2010

First day Analasys - April 7th

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