Diet Archives - Page 5 of 5 - Fran's Fitness Over 50

Keep it simple!

It’s way too easy to zip in and out of a fast-food drive-thru on your way home from work. And that’s really dangerous. The portions are way too big. The food has too many calories, and it’s full of fat. It’s deep-fried. If you’re trying to watch your weight, and eat clean and healthy then drive-thrus are the most dangerous places on the planet!

Yes, french fries are delicious. Nothing can beat a burger and fries. Unless it’s a burger and fries with a shake. But I always feel a little sick and bloated before bed when I indulge like that. And it’s just not worth it. What is worth it is taking a few minutes to plan ahead for a delicious, healthy meal.

The first few times I planned meals for a week it was a real chore. Not fun at all. But then I wrote notes through the week about meal ideas and then I gathered those notes to plan the week’s menus and it was no big deal.

The key to actually following through on the meal plan on busy week nights is to keep it simple. Like the grilled chicken, steamed broccolini and sweet potato pictured. I microwave the sweet potato, so it just takes a few minutes. It’s done when the chicken is. I also use the microwave to steam vegetables. I do the potato first and wrap it in foil to stay warm and finish cooking. Delicious, nutritious and easy!

Accept your weaknesses

We all have something we’re not great at. Something we wish we were better at. Do you have a weakness for chocolate? Can’t stop at one piece? Me too. I accept that. I love chocolate – the darker the better. It’s really easy to fall off the healthy nutrition wagon and go overboard with dark chocolate. After all, it’s good for us, right? Yes – in moderation! And that’s the key. One is good, two and more – not so much. I know this, and as much as it pains me, I make my chocolate hard to get at. I put it in a plastic baggie in the refrigerator. It’s there, and it’s still yummy, but the harder I have to work to get a piece, the more I will think about it. I’ll indulge myself with one piece, then put the rest back in the baggie in the refrigerator.

So, from this example, I’ve accepted the fact that I’m a chocoholic. I don’t let it rule or ruin my life. I eat chocolate in moderation – it doesn’t ruin the rest of my diet. And I’m working to space out the chocolate I eat. One day it will get easier to do that.

Don’t Get “Hangry!”

Do you get “Hangry?”

GORP: Good Old-fashioned Raisins & Peanuts (with a few chocolate chips!)

(That’s Hungry mixed with Angry.) I do. I get so hungry that I lash out at anyone near me. One word not to my liking, and “Off with their heads!”

Not nice, but I can’t help it. The worst thing is that I don’t know when it will hit. So the best thing is to be proactive.

Most days are routine, and I know what to expect. Breakfast at 6:30, lunch at 12:30 and dinner at about 7. I know what to expect, so I can plan for it. But some days are out of the ordinary. If I’m going to a dog show, for example, I never know when lunch will happen, if it does at all. So I bring snacks! Healthy snacks that I can grab when I’m taking the dog for a potty break between agility runs, or before we go into the obedience ring.

Old fashioned “GORP” is a big favorite! That’s Good, Old-fashioned Raisins and Peanuts. Healthy and filling, not to mention yummy. I might substitute almonds for the peanuts if I’m feeling virtuous. Or add a few M&Ms if I’m feeling daring! A handful of GORP and I’m good to go!

Or, for a mid-afternoon snack, I’ll have a carrot, or a few almonds. I just make sure not to leave the house without a snack and a bottle of water. (That’s my reusable water bottle with ice and our good Skokie tap water.)

I’ll eat healthy if it kills me!

Pasta with rubies (beets) is beautiful and healthy!

I’ll tell you why it’s so hard to eat healthy!

We’re tempted at every commercial break by fast food and other fatty options. Our friends post pictures of delectable desserts and easy casseroles, filled with cream and butter. Driving down any street in America we’re bombarded by multiple fast food restaurants in every strip mall. And even at family restaurants, the portions are huge! It’s no wonder Americans are gaining weight.

What to do? Play with your dog during commercial breaks, or do a few crunches. “Like” your friends’ posts, and eat those fatty concoctions with your eyes only. Drive right past those fast food restaurants! And if you’re eating out with your family, split the entrée with someone else at your table, or take half home for dinner the next day. Before you even start eating, cut the portion in half and decide that you’re taking the left (or right) half home!

It’s not easy. I know it’s not. And no one can decide for you that you’re going to eat healthy. It’s been a lifelong battle for me. All you can do is your best – I decide one meal at a time that it’s going to be a good one, and I don’t eat between meals. My sister is amazed that I don’t snack – but I know, if I start, I won’t be able to stop. Will power can be learned. All you have to do is judge for yourself whether you want that bag of potato chips or if you want to fit into those jeans…

Hydration

Fran's frozen water bottle — Fran’s frozen water bottle

Forget the old saw that says you need 64 ounces of water a day! But, you still need to drink plenty of water or other liquids. It keeps your head clear, keeps things moving, and helps to fill you up. Water also keeps your skin healthy, along with everything inside. Drink when you’re thirsty. More when it’s hot out or you’re doing more.

If your water doesn’t taste good, add some lemon juice. Or, add another flavored juice to your water. Make sure that it’s not sugared, though, because then you’ll undo much of the good that the water does.

And use a bottle that you can wash and re-use. Save the environment while you’re saving yourself! I like to freeze about a third of the volume of the bottle the day before. That ice will keep my water cold most of the next day. If I’m adding lemon juice, I’ll squeeze a half of a lemon and add it to the water that I’m freezing. The next day my water will be tangy and delicious!

I have a huge purple BPA-free bottle that takes up way too much space in the freezer, but I love it. I have a BUiLT-NY cover for it so the condensation doesn’t get all over everything.