Monday, February 28, 2011

Strategies, Part 2

Adding sugar to food at the end of cooking/baking makes it taste sweeter.
I am not suggesting that we don't add the necessary amount to breads and other baked goods, but many times the amount called for can be easily reduced substantially and a little sprinkling of icing sugar is all it takes to fool our taste buds.

Sunday, February 27, 2011


Day of rest -
or active rest:)

Yoga and running and some extra sleep.

Sugar cravings satisfied with fresh fruit. Definitely a better choice.

Saturday, February 26, 2011

Training for a 10K

Training for a 10K  involves running, strength training, cross training.

I enjoy Sculpting classes at the local gym but intensely dislike the weight machines... Maybe if I actually had/took the time to figure them out, I'd feel differently. However, Sculpting classes have served me well, I've managed to tone my muscles sufficiently to support me in my other endeavours.

Yoga is also wonderful for toning and then we have the other benefits: stretching, stress relief and some quiet, peaceful time:)

Here is a wonderful sequence especially for runners:

Baby steps

They work because they don't involve drastic changes - no big shock to the system.

Making sure that I stick to 1 (or less) teaspoon of sugar in my coffee  is likely to make a difference over time as coffee and chai are two important drinks during the day.  Those can add up quickly.

Reading labels:
there are always surprises.  My whole grain bun that I used for a grilled cheese sandwich has 4 g of sugar.
There goes a teaspoon...
Awareness is key:)

Friday, February 25, 2011

Strategies: Keeping Track

It's such a valuable tool.
Just recording what  I'm taking in makes me more conscious and actually makes me alter my choices.
This morning, I reached for Oatmeal, knowing that I have (many) alternative ways of flavouring it.

Carob is one of my favourite choices. It gives it a slightly sweet flavour.
Cocoa nibs  give it some crunch and deep chocolate-y taste
Frozen Fruit - banana slices, grapes, blueberries - plenty of sugar, but no empty calories.
Dry Fruit - plums, cherries, cranberries, dates, blueberries, raisins - a few of those can be very satisfying, especially if they had a chance to rehydrate.

Now, I don't put ALL of that in my Oatmeal.  Today, I had cold oatmeal with some carob, about a tsp of Cocoa nibs and 1/2 a banana (sliced, frozen).

So far  - so good.
1 sugar cube in my coffee.

Thursday, February 24, 2011


Each winter, in spite of my best effort we get a bit more sluggish, acquire a few extra pounds around the middle, etc.
This will be my own step-by-step challenge to get rid of that and improve health, strength through more food awareness.
I intend to add a step each week, until I reach  manageable/optimal diet.

Week 1

My first step in the right direction:
reduce sugar in my diet.

The culprits:
yummy baked goods - muffins, quickbreads, cakes occasionally, coffee, chai, candied ginger, chocolate

The goal:
no more than  10 - 12 teaspoons sugar per day.  It used to be the recommended amount... I understand that the current recommendations are even more strict.

How to get there:

reduce sugar in coffee
less baked goods / account for each

I know from experience that by doing so I will have  a lesser need  to sweeten food. The taste buds become more sensitive over time and something that I may readily eat now, will become way too sweet to enjoy.