We are five weeks into the new year. Each week I have implimented a new healthy change to my already busy lifestyle. I have been focusing on one small change each week, then growing a healthy change with each new week.
So far in 2012, I have made 5 healthy changes and have continued those changes the following week(s). I have made a commitment to eat a healthy breakfast upon waking (every day), drink more water (atleast half my body weight in ounces), take my multivitamin and eat more fiber (atleast 25g).
Last week, I added recording what I eat in a food journal. This is a relatively new habit for me. You see, when I want to eat something… I eat it. I really don’t pause to think about the nutritional value or even am I really hungry. I see it. I eat it. I don’t record it.
My friends Nicole, Amanda and Janice have encouraged me to record my food. They have given me the kick in the pants needed to focus on nutrition and eat healthy. Not to solely focus on what I cannot eat… but focusing on what I can and should be eating. This will help hold me accountable for my nutrition, calories, and more.
To be honest, this scared me!
I like to eat. I didn’t really want to know how out of whack my nutrition really was. My ignorance was bliss.
Yet, it was a truly humbling and learning experience!
I chose to record my nutrition using myfitnesspal.com. I really liked that I was able to record my fiber, water, and more! Being able to see where I was during the day motivated me to stay on track with my healthy change goals and nutrition.
I would be lying if I didn’t admit to wishing that my body would record exactly what I wrote in my food journal. That would be amazing! However, our body keeps an accurate record of what we eat and do… even if we fuzz the lines.
I am sharing my food log with friends on myfitnesspal. If we are friends, I would love your friendly encouragement and nudges. If you don’t use MFP yet, it is a great FREE resource! You should totally check it out.
Continuing on with the small changes each week, I will be adding a new healthy focus this coming week.
This week my healthy change focus will be:
Increase my protein
I am not a huge meat eater, but I am excited to branch out and explore all the other new and exciting ways to increase my protein each day!
Baby steps. One small change at a time!
What are some of your favorite ways to increase your protein each day?
Janice- The Fitness Cheerleader says
I love this series of posts! You’re doing awesome! I start my day by having protein powder with banana, berries, spinach & milk in a smoothie, then include protein at every meal and snack. Hard boiled eggs, tuna, laughing cow cheese, chobani yogurt, etc…
Rachel says
Yum! Thank you for your tips. What protein powder do you use/recommend?
MCM Mama says
I’m a huge fan of nuts and beans. I eat meat, but still eat at least a handful of almonds every day + beans in some form at least every other day.
I need to get back in the habit of drinking more water.
Rachel says
Thanks! I am not a huge meat eater… and LOVE nuts and beans! I think this weeks challenge/focus is helping me find new ways to get my protein. Thank you for reminding me that beans and nuts are a great source! 🙂
Kevin says
Eggs, plain Greek yogurt, Special K Protein Plus, natural peanut butter, whole breads, and meat are all I need for protein.
@PamelaMKramer - A Renaissance Woman says
Protein shakes baby! Check out my Paleo board on Pinterest for yummy smoothies even your little people will love.
Steph @fitmomtraining says
I really like online tools for their ease of use when it comes to tracking food. There are so many great apps out there now that you can always have access to anything at anytime so there are no excuses.
John says
Eating a healthy breakfast is one of the easiest things we can do. These days too many of us skip breakfast or eat an unhealthy snack bar (most of these are NOT good for us). Skipping breakfast causes our body’s to think it’s about to starve so it will do its best to retain all the calories you consume for the rest of the day.