Tuesday, July 15, 2008

Going to try something new...

Have you heard of the Dr. Andrew Weil's Wellness Diet? Well, it's time I try to do something different. Even though I stay within my points in most cases, I have to admit that I am not always making the best choices. I also have been eating my flex points lately and my experience in the past has shown that I just can't do that and still lose weight. So, it's time to try something else. My problem could be that I am eating my flex points or maybe I am eating the wrong combination of foods, that my "diet" is still not well balanced.

Anyway, I found this article via Yahoo yesterday.

OVERVIEW: Aim for variety, and include as much fresh food as possible in your diet. Minimize your consumption of processed and fast food. Eat an abundance of fruits and vegetables, and try to include carbohydrates, fat and protein in every meal. Most adults need to consume between 2,000 and 3,000 calories a day. Women and smaller, less active people require fewer calories; men and larger, more active people need more calories. The distribution of calories you take in should be: 40% to 50% from carbohydrates, 30% from fat and 20% to 30% from protein.

My Comments: I don't do this. Sometimes my meals are all carbs. So I am going to plan a point friendly menu plan that has carbs, fat and protein in each meal.

Carbohydrates
On a 2,000-calorie-a-day diet, adult women should eat about 160 g to 200 g of carbohydrates daily. (Most of this should be in the form of less refined, less processed foods.)
Adult men should eat about 240 g to 300 g of carbohydrates a day. REDUCE your consumption of foods made with wheat flour and sugar, especially bread and most packaged snack foods. Eat more whole grains (not whole-wheat-flour products), beans, winter squashes and sweet potatoes. Cook pasta al dente and eat it in moderation. AVOID products made with high-fructose corn syrup.

Fat
On a 2,000-calorie-a-day diet, 600 calories can come from fat--that is, about 67 g. This should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat.
REDUCE your intake of saturated fat by eating less butter, cream, cheese and other full-fat dairy products, unskinned chicken, fatty meats and products made with coconut and palm-kernel oils.
Use extra-virgin olive oil as a main cooking oil. If you want a neutral-tasting oil, use expeller-pressed organic canola oil. High-oleic versions of sunflower and safflower oil are also acceptable.
AVOID regular safflower and sunflower oils, corn oil, cottonseed oil and mixed vegetable oils.
STRICTLY AVOID margarine, vegetable shortening and all products listing them as ingredients. Strictly avoid all products made with partially hydrogenated oils of any kind.
Include in your diet avocados and nuts, especially walnuts, cashews and almonds and nut butters made from them.
For omega-3 fatty acids, eat salmon (preferably wild--fresh or frozen--or canned sockeye), sardines, herring, black cod (sablefish, butterfish), omega-3 fortified eggs, hempseeds, flaxseeds and walnuts; or take a fish-oil supplement (see next page).

My Comments: This shouldn't be too difficult. I only use olive oil, if I use anything and that is usually the spray olive oil. Mmmmmm, I love almonds...not a problem getting those in my diet. I hate fish so will have to make some adjustments there.

Protein
On a 2,000-calorie-a-day diet, your daily intake of protein should be between 80 g and 120 g. Eat less protein if you have liver or kidney problems, allergies or autoimmune disease.
DECREASE your consumption of animal protein except for fish and reduced-fat dairy products.
Eat more vegetable protein, especially from beans in general and soybeans in particular.

My Comments: I don't eat nearly enough protein (I don't think) so I think I am going to not only keep track of points but also the actual nutritional information so I have a better idea of what is going in my body.

Fiber
Try to eat 40 g of fiber a day. You can achieve this by increasing your consumption of fruit, vegetables (especially beans) and whole grains. Ready-made cereals can be good fiber sources, but read labels to make sure they give you at least 4 g and preferably 5 g of bran per 1-oz. serving.

My Comments: Now the hard part, putting a menu together. I am going to give myself a week of writing absolutely everything down including the points, calories, fat, type of fat, etc. to see exactly what is going in my body. Now, I am going to try really, really hard to not go out to eat but sometimes things come up. I will, however, do my best to track it properly.

So far for the menu in no particular order...
Provolone and olive stuffed chicken breast (recipe coming Thursday)
Whole wheat coucous or brown rice (some whole grain of some sort..time to experiment)
almonds
walnuts
almond butter (maybe)
edamame
salad fixins
V8 (maybe, to get my veggies/fruit in)


8 comments:

Manuela said...

Definitely agree with getting variety into one's diet.

I'm also a person who loves her carbs. I remember in WW, one week we got a booklet where it showed you how to figure out the percentages of protein, etc. for the kind of person you are. I'm going to see if I can find that and maybe do a post on it.

Good luck with it (p.s. I hate fish too!)

RunningNan said...

I'm not a fish person either! It's funny that you posted this. This is how my diet is. No HFCS, I watch the partially hydrogonated oil. I'm about 95% totally clean. There are things that you just can't help. I think this is a wonderful thing for you to try. If you have any questions on what I eat that doesn't have the HFCS, let me know.

Big Girl said...

Thanks for all the great information. I've read a couple of Dr. Weil's books and have appreciated both of them. I think his philosophies are in line to what I think and this eating plan looks great. I hope with all the different variety of foods you'll find success. BTW... I love fish, espeically grilled on the bbq with fresh lemon squeezed on top or some sort of mango or papaya salsa.

Lynn said...

I've been eating Core with the Weight Watcher's plan for quite a while and I love it.

You might want to consider using a little more oil, though. if you restrict all your fats, you might get the problem me and my husband have, of thinning hair. EEEK.

spunkysuzi said...

Good luck and it sounds like a healthy plan!! Keep us updated :)

Cammy said...

This looks like a good plan! It's how I *try* to eat, and I'm about 85-90% there. I have "protein issues".

I'm with Lynn: beware too little fat. I had the same problem with thinning hair. Now that I've stabilized (a polite way to say 'plateau'), I'm getting regrowth.

Shanna said...

Sounds like a plan. Not every diet is for everybody. Although WW may work for some, it may not be what your body needs. Its all trial and error. I really hope it works for you!

P.S- I hate fish too BUT I finally sucked it up and got some salmon and I baked it in terryaki sauce or bourbon sauce. YUMMY! Not such a "fishy" taste. Just watch the sodium!

new*me said...

there's a lot of smart tips in there. Let us know how it goes ;)