Mature Fashion: New Year Diet Tune-Up

Camel uniform with accessories

Happy New Year, Stylinistas and Fashionistas;

Most of us have had a bit too much of holiday "goodies", meaning too much sugar, too much dairy products, too much unhealthy fats, and too much  processed foods of all types.

Now that the "twelve days of Christmas" are over (December 25 - to St. Stephen's Day, January 6) we should have a lot less temptation. I know that I am getting back on track now that I have used up all the frozen and refrigerated left-overs.

I am getting back on track by returning to the following regimen: I try not to have these foods more than 1 serving per week: red meat of any sort, cheese,(one of my hardest challenges) or desserts. I have no foods fried in any oil except olive or very occasionally, pure organic butter. I never use vegetable or corn oil;  no shark, swordfish, or tuna at all. (too much omega 6 or mercury). All dairy products I consume are low fat organic and I try to limit milk consumption to tea or coffee additives. I rarely drink any form of carbonated beverage.  All of the above steps are ones I have researched and are recommended by well respected heart doctors and associations.

Foods that I am trying to make sure I have at least two to three times per week include wild caught (not farmed-farmed are fed with corn or soy products) fish (Alaskan salmon, Pacific halibut, Rainbow Trout, sardines, anchovies) and free range chickenand .  I also eat eggs from free range chickens. I actually like all of those, but I haven't made enough effort to actually follow those suggestions except for veggie laden omelettes; a resolution for this year.  I am also trying to increase my consumption of  carrots, artichokes, green beans, peas, and other vegetables. My consumption of fruit and salad vegetables is more than adequate, including grapes, citrus fruits, and apples. I am trying to add more berries and stone fruits (peaches, plums, etc.) as they contain even more nutrients.

Foods I try to have every day include two cups dark leafy greens,especially spinach, (organic, if possible) 1/2 avocado, 1/2 banana, 1/4 cup plain yogurt, 1/4 cup hard nuts (almonds, walnuts, pecans, hazelnuts)  and seeds, 2 to 4 cups black or green tea (working on this as green tea is not my favorite), two or more cups raw or lightly steamed vegetables, at least 1/2 cup whole cooked legumes or beans every day, 1/4 cup berries, 1/4 cup whole grains, especially oats, flax, and chia.  I try consume all this by having at least 5 smoothies a week (either veggie types like gazpacho or yogurt types with fruits, nuts, seeds and stevia). I also try to have 4 oz of red wine or red grapes.

I also try to have one  oz of 72%+ chocolate, a little garlic, a little mushrooms, some cooked tomatoes, some cruciferous vegetables (cabbage, broccoli, cauliflower, etc) peppers, raw onion, and spices, especially ginger, cinnamon, tumeric, and fresh  herbs everyday. (all these recommendations are taken in part from Drs. Mark Hyman, Joel Fuhrman, Steven Masley, and Robert Lustig; all books obtainable through Amazon-I thoroughly recommend them).

I know this sounds a bit boring, but it is really rather easy to make delicious foods that include all these healthy ingredients and mix them up enough to satisfy variety.  Now almost every cookbook, web-site, and health site have great recipes.The only downside is that it takes a lot of time and everything is made from scratch, but if you like to cook you can make wonderful meals using healthy ingredients.  I am starting my fourth year of this regime and I would never go back to my old way of eating; one that I thought at the time was rather healthy.  I never met a carb I didn't like and I love desserts.  I still have both (carbs and desseerts) and eat delicious foods.  It really is true that you will not want the processed sugars and unhealthy fats after you have eaten healthy for a while.  The biggest problem is finding foods you want; I am still working on not leaving my house without appropriate foods to snack on or eat.

Today I have made a large batch of marinara sauce and a bean/brown rice/vegetable dish that I truly love.  This is really the first week that I am back to eating the way I like and that likes me. (My own blood sugar has been higher than I like over the holidays, but I am now back on track).  I am having to work at getting appropriate exercise because we have a steady flow of rain (Yeah!) now.  I am doing a lot of "housework aerobics" to try and compensate, but it looks like I am not doing enough based on blood sugar levels.  I hope that my next post will report I am back on track!!

Feeling good will keep us looking good.........Geneva...Rockmyages@aol.com