12 Rules for Improved Nutrition

I borrowed the book Fertility, Cycles, & Nutrition by Marilyn M. Shannon from Erika a few months ago, but have been so discouraged in trying to conceive that I just didn't want to think about it anymore. So the book just sat on my bed stand until Erika asked if I'd read it the other night. I decided to pick it up and at least give it a try. I have only read the first chapter so far, but have been pleasantly surprised at how practical the information in the first chapter was, not only for those who have fertility issues they hope to resolve through diet changes, but for everyone who wants to be healthier. I will not follow everything she puts forth, but I think her 12 Rules for Improved Nutrition are a good place to start for healthier eating habits.

1. Eat more complex carbohydrates, less saturated fats, and adequate, not excessive, protein.

2. Substitute more nutritious ingredients for less nutritious ones.

She suggests limiting these foods:

• sugar
• white flour
• fruit juices
• soft drinks
• prepackaged foods
• fatty meats
• bacon, sausage, lunchmeats, ham
• shortening
• processed peanut butter
• artificial food additives, especially aspartame
• processed cheese
• margarine
• excessive or uniodized salt
• coffee
• chocolate
• caffeinated tea
• excessive dairy products
• coconut

And emphasizing these:

• fresh fruits
• fresh vegetables
• whole grain breads
• whole grain pasta
• brown rice
• millet
• whole grain flour
• dried beans
• natural peanut butter
• nuts and edible seeds
• olive, peanut, soy, and safflower oils
• lean meats
• poultry
• ocean fish
• milk (in moderation)
• yogurt
• eggs (in moderation)
• herbal teas

For the most part I already follow these, with the exception of margarine, soft drinks (working on that), and coffee.

3. Eat more raw foods, and cook other foods gently.

4. Eat a greater variety of foods.

5. Sharply limit sugar and caffeine.

6. Chew your food thoroughly.

7. Store natural foods carefully to minimize nutrient loss and spoilage.

8. Beware of eating out.

9. Obtain pure drinking water if possible.

10. Prepare your meals thoughtfully.

11. Enlist your family's cooperation.

12. Use the 80-20 rule. (80% ideal diet, 20% imperfect)

Bold rules are ones I want to work on more.

Couch to 5K

Well, I just signed up to do the Couch to 5K running program with my Babyfit friends. It's a little scary for me, as I've had trouble running, but if there's any program that will get me running, this is it. I just have to make it a priority. We're planning on starting after the new year, and the plan goes for 2 months. So it fits perfectly with my plan to get back on the SparkWagon after the new year. Here's the plan:

Week 1

Workout 1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Workout 2 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Workout 3 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. 2

Week 2

Workout 1 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Workout 2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Workout 3 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. 3

Week 3

Workout 1 Brisk five-minute warmup walk, then do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

Workout 2 Brisk five-minute warmup walk, then do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

Workout 3 Brisk five-minute warmup walk, then do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

Week 4

Workout 1 Brisk five-minute warmup walk, then:

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

Workout 2 Brisk five-minute warmup walk, then:

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

Workout 3 Brisk five-minute warmup walk, then:

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

Week 5

Workout 1 Brisk five-minute warmup walk, then:

• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)

Workout 2 Brisk five-minute warmup walk, then:

• Jog 3/4 mile (or 8 minutes)
• Walk 1/2 mile (or 5 minutes)
• Jog 3/4 mile (or 8 minutes)

Workout 3 Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

Week 6

Workout 1 Brisk five-minute warmup walk, then:

• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 3/4 mile (or 8 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)

Workout 2 Brisk five-minute warmup walk, then:

• Jog 1 mile (or 10 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1 mile (or 10 minutes)

Workout 3 Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

Week 7

Workout 1 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Workout 2 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Workout 3 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Week 8

Workout 1 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

Workout 2 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

Workout 3 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

Week 9

Workout 1 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Workout 2 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Workout 3 The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

I'll be doing it on the treadmill, while Ellie's taking her nap each afternoon. I wish I could say I'd get up in the morning and do it before she gets up, but I know I'm not disciplined enough to do that. Maybe I can work up to it, but for now I'll just plan to do it during naptime.

So there you have it. I am committed. Hold me accountable!

New Rule and "thisclose"

First, my new rule:

NO CANDY FESTS RIGHT BEFORE BEDTIME, NO MATTER HOW MANY CALORIES I HAVE LEFT FOR THE DAY.

Last night I had about 200 calories I needed to consume. I'd had plenty of healthy all day, and even had a non-diet pop. So while Leif and I were playing a game, I splurged on some candy and had a little candy fest. It was great.

Until 2:00 this morning when I woke up feeling awful. My tummy was mad at me and I was having CRAZY dreams. I wasn't sleeping well. I got up and did a couple things in the kitchen, then went back to sleep. But when I woke up this morning I was NOT rested.

Yeah... no more candy fests late at night. My body isn't used to that much sugar any more.

And I am "thisclose" to dropping another pound. In fact, I weighed myself this morning 3 times and go 123.8 once, but 124.0 twice. So I didn't cheat and count myself down a pound just yet, but I'm thinking by tomorrow I will be.

Taylor and I are going shopping today, so we should get some walking in, especially if the babies are happy and we get to head to the mall after Michaels and Ross. I'm hoping to find some cute clothes at Ross. Last time I shopped there was for maternity clothes.