Thursday 3 March 2011

Fat to Fit - SUPERFOODS

 

Last week got so busy that I was going to talk about how I've incorporated super-foods into my diet. So that's what I am doing this week. 

VEGETABLES

  • Broccoli (broccolini, cabbage, cauliflower, and brocciflower) I use it in pasta, as a side with sesame seeds.
  • Spinach - in pasta, salads,
  • Tomatoes - pasta, salads, as a side, fried for breakfast
  • Bok Choy (and other Asian greens)-  in stir frys.

FRUIT

  • Grapefruit (and other citrus)
  • Blueberries (and other berries)
  • strawberries (chopped for a snack with yoghurt)
  • peaches and  apples (I use in my cereal)
  • grapes-  as a serve of fruit

GRAINS

  • Quinoa - in bread
  • Oats (I use this in my cereal) - add to meat dishes with mince.
  • Wheatgerm (I use this in my cereal) - you can also put in your shakes or smoothies

NUTS AND SEEDS

  • Almonds- in stir frys , sprinkled on cereal, as a snack.
  • Flaxseed - (I use this in my cereal) - you can also put in your shakes or smoothies
  • Chia - (I use this in my cereal) - you can also put in your shakes or smoothies

PROTEINS

  • Eggs - fried, scrambled, boiled, chopped in salads
  • Pink salmon - in salads and pastas

DAIRY

  • Natural Yoghurt
HERBS AND SPICES
Basil (& other green herbs) - I use this in a lot of recipes
Chillies - I use this in a lot of recipes especially pastas
Cinnamon - sprinkled on fruit
Ginger - I use this in a lot of recipes especially Asian cooking
Garlic - I use this in a lot of recipes, pasta, and Asian cooking


This of course is not the entire super-foods available but the ones I have introduced into my diet.


Here is my  fitness diary for March


March

Sun Mon Tue Wed Thu Fri Sat
27


Workout : NIL


Pedometer: 
9089 Steps
5.89 km
0 Points
28
Workout : NIL


Pedometer: 
8085 Steps
5.17 km
0 Points
1
Workout : NIL


Pedometer: 
7395 Steps
4.73 km
0 Points
(forgot to reset - steps from 12pm)

2

Workout : NIL

 Pedometer: 
13676 Steps
8.75 km
2Points
3
Workout : NIL

Pedometer: 
9543Steps
6.10km
0 Points
4
5
6


7 8
9
10
11
12
13



14 15 16 17 18 19
20



21 22 23 24 25 26
27



28 29 30 31 1 2

What I have done this last week:
  • Eating more vegetables in dinner and lunches
  • 8000 - 9000 steps + daily 
  • eating 6 meals a day instead of 3.
  • eating more fruit instead of processed foods. 
  •  drank more water 
  • total limit of 4 drinks (Thursday and Saturday, + one to celebrate out friends engagement)
  • Track daily 
  • ate more protein at lunch

CHANGES I'M MAKING THIS WEEK:
  • Plan weekly meals
  • Eat all allocated ProPoints, try not to use Weekly Allocated ProPoints.
  • Eat more super foods 
  • Get back into exercise routine

MY AIM THIS WEEK:
  • Eat less exercise more
  • Plan all meals 
  • watch portions
  • Make smart food choices
  • add more superfoods to diet
  • include protein at lunch
  • have 6 meals a day

Measurements
Waist: 72.5cm (at smallest part) -1.5cms
Hips: 81.5cm (on hip bone) -1.5cm
Bust: 87.5cm STS
Arms: Right 25.5cm STS Left 25.8cm +0.2 cm
Thighs: Right 48cm STS Left 48cm STS
Weight: Thursday AM 53.1 kg STS

So the measurements are showing exactly what the scales are this time that I have lost weight! YIPPEE!  Let's hope that shows this afternoon at the official Weight Watchers weigh in.

Are you going to try superfoods?

1 comment:

  1. yay for you! I think you are the only one this week. The rest of us are feeling freakin miserable ...

    ReplyDelete

Thank you for your gracious comments!

love Adalita