It has been ten days since my last post and there have been several “threats” to my “Fit after 50” plan on many levels. My diet plan has been decimated by marketing lunches with physician offices, private practice dinner meetings, a wine-tasting trip to Traverse City with friends, attending a wedding (with a great buffet dinner I might add!), and a Sunday all-u-can eat brunch to celebrate birthdays for my dad and sister. It’s definitely difficult to maintain restraint in these types of circumstances! My exercise plan has also been somewhat sporadic due to the large number of meetings, fall yard work duties, and other commitments that have consumed my schedule over the past several days. And then there is the lack of adequate rest…which I will blame on the Detroit Tigers (but it's definitely worth the sleep deprivation to see them move on to the World Series!!!).
Despite these challenges, I am pleased to report that I am down
5 pounds since beginning the program 3 weeks ago! There has also been a
noticeable improvement in my endurance and intensity with workouts such as
cycling. Even my pants are starting to fit a little less tight…
In my last post, I promised to share some sample
meals/snacks along with some “tricks” that I have learned to help cut back on
calories and eat healthier. Once again,
I want to make it clear that I am not a nutritionist, but have found some
things that have helped me in the
past…and I would like to share these with you.
As previously mentioned, my general plan is to consume 5 or 6 small meals per day
(approximately every three hours throughout the day), with an attempt to
include some form of protein in each meal. Here is a small sample of various
meals/snacks that will be utilized in this plan:
BREAKFAST CHOICES:
v
Oatmeal with a handful of almonds, raisins,
cinnamon and a touch of agave syrup
v
2 or 3 egg omelet (only keep 1 yolk) with these
variations:
·
mozzarella cheese and microwave-steamed broccoli
·
tomatoes, onion and cheddar cheese, topped with
chili beans and dash of hot sauce
·
spinach, onion, tomato, mozzarella cheese, 1
slice bacon pieces
·
sautéed mushrooms, onion, mozzarella cheese and about
½ cup cooked hash browns
v
2 sunny side up eggs, slice of bacon, ½ slice
rye toast, handful of grapes, strawberries, orange slices or grapefruit
v
Slice of rye toast with natural peanut butter
along with a cup of Greek yogurt
v
Bowl of Wheaties or Life cereal (if really in a
hurry!)…no sugar added.
SNACK CHOICES (mid-morning and mid-afternoon):
v
Cottage cheese (I like to add a teaspoon of
grape jam to flavor)
v
Greek yogurt (can add a few grapes, almonds,
cinnamon, banana slices, etc.)
v
Low-fat granola or protein bar (be careful
here…a lot of variation in calories and fat in these)
v
Protein shake (I’ll provide some of my favorite
shake recipes later!)
LUNCH CHOICES:
v
Romaine salad with tuna, turkey breast or
grilled chicken strips, mozzarella cheese, topped with items such as tomato,
broccoli, green pepper, onion, mushrooms, etc. (Dressing “trick” is to mix
dressing 50/50 with water…still provides the flavor, but only using half as
much. One of my favorites is low-fat sweet Vidalia onion!). I like to serve
with a small portion of cottage cheese on the side.
v
Tuna, grilled chicken or turkey breast sandwich
on rye (1/2 sandwich is usually sufficient if using larger sliced deli rye),
topped with provolone, tomato, romaine lettuce or sliced cucumber. Instead of
mayonnaise, I like to use flavored mustard (such as “sweet and spicy”) to
reduce calories and fat. These sandwiches are also good grilled with sautéed
mushrooms or onions (can use spray imitation butter to limit calories/fat).
I’ll usually serve with a pickle and fruit (such as grapes, strawberries or ½
banana)
v
Grilled chicken breast, microwave-steamed
broccoli and fruit (as above)
DINNER CHOICES:
v
Grilled chicken breast with ½ slice melted
provolone and sautéed mushrooms, small side of pasta with marinara sauce,
served with a small dinner salad
v
Tuna noodle casserole (lots of tuna and peas,
easy on the pasta!), small dinner salad
v
Grilled fish (tilapia, pollack, salmon, etc),
served with steamed broccoli and small dinner salad
v
Grilled 5-6 oz. steak, steamed or grilled
asparagus, small serving garlic mashed potatoes, small dinner salad
v
2 or 3 egg omelet (see breakfast choices). I
will usually add some meat to these, such as grilled chicken, one slice of
bacon pieces, low-fat sausage or leftover steak when serving as a dinner entrée.
These are just a few of my favorite healthy meals and
snacks. Regarding fluids, I will typically drink a 4-6 oz. glass of milk along
with my breakfast meal and around 8 oz. of milk with dinner. I use orange juice
for breakfast very sparingly, only a couple of times a week. I start the day
off with a large (8-12 oz.) glass of water, and try to drink a glass of water
after each meal (I find that water consumption helps to resist the desire for
“seconds”!). Staying hydrated throughout the day is also helpful to keep your
hunger “in check” between meals.
Here are some other tips to consider:
v
Be prepared and plan ahead on meals...otherwise
you will find yourself grabbing anything that is quick and easy (usually
containing more calories and fats!). I like to cook bacon and chicken breasts
over the weekend and keep these on hand throughout the week for various meals.
v
When eating out, check the online menu
beforehand. This will allow you to make good, healthy choices ahead of time
rather than succumbing to temptation while ordering.
v
If you find yourself overeating at one meal, cut
down your portion sizes at a separate meal (or “kick-up” your exercise program
by 15 extra minutes that day!). If you made too
many trips to the buffet, you can always consider fasting for the remainder of
the day, while staying hydrated.
v
Keep your fridge and cabinets stocked with
healthy food choices, making it easier to eat healthy.
I hope some of these ideas have been helpful to promote healthier eating habits. There is an informational link which was developed by
the United States Department of Agriculture (USDA) that provides a wealth of information regarding dietary guidelines, tracking tools, and healthier eating tips. You can access this information through
our website (www.freedom-pt.com) or
directly at (www.choosemyplate.gov).
Keep striving to stay fit…
Don Freehafer, PT
FREEDOM PHYSICAL THERAPY
