Week 11 of 52 Small Changes

[DrDiva]

Week 11 is 'read the box'

Learn how to read the Ingredient List and the Nutrition Facts panel on packaged products so you can make healthier choices. Roadmap for Success Both the Ingredient List and the Nutrition Facts panel should be used in conjunction with one another, as each provides different types of information. When used together, they provide a window into the quality of the food, the quality of the ingredients, and the nutritional balance of the food.

We are continuing with:
1 drinking water
2 getting better sleep
3 moving more
4 keeping a food journal
5 being positive
6 taking a multivitamin
7 having a buffer zone between outside and inside
8 eating more veg
9 finding time alone
10 stretching

[DrDiva]

Week 11 thread is here

[DrDiva]

Deppity Diva here!

This one is easy for me! A dairy/soya intolerant DS means I have to check everything and cook from scratch 95% of the time.

[Sirona]

An easy one for me too. I'm a stickler for checking labels, actually went back to college a few years back for something to do and did science A-Levels. Parts of the course I enjoyed the most was all to do with biochemistry and nutrition so it's something I understand.

Quite shocking sometimes how much sugar can be in food, especially things like milkshake.

Also cook most of my food from scratch too. Well except today where I've ate loads of junk and a ready meal. Hungover and needed all the badness to bring me round :)

How's your knee margarita?

[ICJump]

Hooray for this week! I have fine about 5 minutes if streaching so needed an "easy" week to actually do streaching.
I feel I've had a terrible week but mainly as I haven't tracked what's going on.
Also weirdly I feel like streaching 3 times a week is harder than everyday.\

[DrDiva]

I know what you mean, IC - you think "well it doesn't matter if I don't do it today, because I can do it tomorrow", then you don't do it tomorrow either! I am going to use this week to try and get the stretching off the ground better. I know I need it enormously.

[Destinysdaughter]

Ha I know about putting off the stretching! I'm seeing my physio on Weds so I've got some good motivation this week.

I got used to reading food labels when doing low carb and it's shocking how many ready meals have got sugar in!
I much prefer to cook from scratch too. Am going to try butternut squash Spiralised ' pasta' tomorrow.

[NightWanderer]

I like this one. I don't eat much processed food and I'm hoping to reduce it even less.

Thank you for posting this.

[ICJump]

quirkychick you mentioned you'd done the yoga camp on YouTube. Do you think it's suitable for a plus size unfit person?

[8FencingWire]

Thank you for the new thread, DrDiva :)

[margaritasbythesea]

Thanks for New. Thread. And thankyou all for asking about my knee. It is still painful. I think I will have to go to the GP. I'm also thinking that an osteopath might be quicker.

Sorry not been around much. Tummy bug. Have to go to work today but will try and catch up with how you all have been getting on tonight.

[quirkychick]

ICJump Yoga with Adriene is good because she gives lots of alternatives for those of us who are not so flexible. The 30 days of Yoga were shorter sessions iirc whereas the yoga camp were mostly 40mins and she also does some Foundations of Yoga (which I haven't done) which is a real beginners how to do each pose on youtube. I also did it with a thread on here which was good incentive. There is a Yoga section with some lovely people on.

I am generally quite good at reading labels, also from low carbing and using mfp. I do cook most things from scratch too.

[SpuriouserAndSpuriouser]

Hi everyone! Thanks for starting the thread DrDiva
I fell off these threads again, but am trying to keep up with all the changes even if I don't post often. This week should be an easy one for me, I am a vegetarian and try to avoid dairy as much as possible, so I am used to ready labels as a matter of course.

Had a bad week last week with barely any exercise as I was under the weather and busy with work, and I mostly seem to have lived off biscuits Now I need to catch up with the stretching from last week.

[Sirona]

Ugh sorry to hear that margarita. Sounds a bit like my gp, takes weeks to get an appointment. Hope you're feeling better from your tummy bug.

Not a good start to the day. Was up half the night with dd who has another cough, in fact we are all suffering with sore throats. Busted and not in a particularly positive frame of mind. Of course I had to get up early to get ds ready for school, dd is still in bed asleep hours later right now catching up.

Off to the shops soon to stock up on the fruit and veg for the week :)

[quirkychick]

Struggling with my restarting the 5:2 fasting, then I looked it up and realised I can have 500cals, not 400cals, that's a whole 100 cals extra . I used to find it easy but it's been so long since I've done it and it's a miserable grey day that I've spent doing lots of admin. I should have chosen a day when I'm out and about a bit more. I'm not exactly overweight, but I could do with reducing my body fat %. Trying to kick start it a bit. Refocusing on what I eat won't do any harm, either.

[Sirona]

500 I'd be eating my own hand by the end of the day.

Saying that I need to do something myself. Couldn't fit into any of my trousers for going out Friday night, I need to kick some of the % fat myself, not liking the stomach atm. Thinking once my half is over I might give that Lean in 15 a go as I have the book here.

Hardly surprising considering the fat content in my food today - we have had cream, chorizo and cheese for the pasta sauce and an entire bar of Lindt chilli chocolate to myself. I did look at the labels of the cream and chocolate and then completely disregarded it, hoping my long run kind of balances it out a tiny bit

[gingercat02]

Thanks DrDiva
I love this one (cos it's my job -sort of). Doing OK with previous weeks except moving more (I decided not to do the food log) and veg was rubbish last week, but we are back to normal this week again.
I'm really enjoying this even if I'm more of a lurcker than a poster. I do read everything honest

[DrDiva]

Oh, what do you do, gingercat ?

Will be back later to hold myself to account.

[BewitchedBotheredandBewildered]

Thanks DrD, a lovely week .

I've been checking labels for ever but now I can perfect my little play act of tutting loudly, muttering "all those damn things are sugar and unnecessary rubbish" and slamming or hurling the item back on the shelf!

If anyone looks at me funny I will tell them that Dr. told me to be vigilant

[BewitchedBotheredandBewildered]

Oh, I meant to say, hope your knee is getting better margarita, rough to have that and a tummy bug

[Pointlessfan]

Thanks for the new thread. I heard a nutritionist on the radio today who said that if you can't pronounce an ingredient it's probably best not to eat it!
I check labels a bit to check things are veggie and I mostly cook from scratch but I do buy crap like biscuits, pretzels and tea cakes/crumpets. I think this task will be really interesting.

[BewitchedBotheredandBewildered]

Another quite useful check is, if your grandmother wouldn't recognise it, don't use it.

This will become less and less useful as time passes.

[quirkychick]

Yy, Bewitched and Pointless my favourite book on food is "In Defence of Food" by Michael Pollen, which talks about how humans are adapted to eat all these traditional diets around the world (what your grandmother would eat) rather than lots of processed crap. It has some great guidelines e.g. eat food, not too much... mostly plants . He makes the difference between "food" and "edible foodstuffs", I think he calls them, full of rubbish.

It can be really interesting/alarming to read what is in some food!

Sirona the fasting is usually ok, the thought is usually worse.. but I had forgotten that it is much easier to choose a busy day out and about when you are distracted, not a day of tedious admin at home when I am tempted by the Mother's Day chocolates rather than sitting at the computer doing onerous emails! I did fast 9pm to 9pm, so succumbed to the chocolate after. Lindt chocolate is good quality, full of antioxidants and completely delicious .

[ICJump]

I have been rubbish all week!
It's darn hot here and we had a busy weekend and today is DSs birthday. We've just had takeaway pizza!

However I'm going to tidy the house put the boys to bed then journal and do some yoga.

My partner is having a rough time a work so I need to pull myself together a bit so he's not worring about me.

[DrDiva]

DH away at present and having issues with DS's nursery so it's nice to have a little me space here. for all of us for what we are dealing with.

Yesterday was good on most things. Didn't do the stretching though as it was 1-pm by the time I had finished everything I needed to do, and I was knackered! Will try tonight. You lot will inspire me

[Sirona]

I like your thinking about the chocolate quirky. Do you not find it hard to sleep on your fast days? If I'm hungry at all, I can't sleep.

Today is a write off. Lying under a duvet in front of the fire, shivering, sore head and throat and feeling like crap. Finally caught one of the dcs colds, the little germ buckets :)

The only thing I've done was some stretches first thing as a painful back woke me up it was aching that much. I have an iffy back on occasion anyway but think it was missing a step on the stairs the other night. Turning a light on might have helped Remember a jarring sensation going through it at the time. I did alternating cat/camel and cobra/child - any other ones that are good for lower backs?

Water I might be ok at and had some of dm's lovely home-made soup for lunch so that's at least a little bit of vegetables.

Hope everyone else is getting on better today.