For anyone who might be wondering, I thought I would put in writing my rules for the grocery store. I hope they can help someone else when they are making that oh so very frustrating trip to the grocery store.
1. Stay on the outside walls of the store. Your freshest, healthiest foods are mostly going to be along the edges of the store. When you walk in, start in the produce section, then work you way around the store...dairy, meat, freezer, bread. Rarely should you have to go into the aisles.
2. Buy as much organic as you can afford. If you need some help on this, refer to the dirty dozen (the list of the most contaminated foods that you need to buy organic)
3. NO HIGH FRUCTOSE CORN SYRUP!! That's all there is to it, don't buy it!
4. Check the ingredients. Don't buy anything without reading the ingredient list first, you may be very surprised at what you see! You should know what the majority of the ingredients are. And what you don't know, look it up. These are things you are feeding your body. Would you take a pill if you didn't know what it was or what it did? That is basically what you are doing when you put a bunch of chemical and artificial ingredient filled foods into your body.
5. Make a menu for the week and a list. And stick to it! If you have a game plan before you step into the store, you are less likely to walk around aimlessly picking up whatever sounds good. It can be very dangerous, expensive and wasteful buying a bunch of food that you don't know exactly what you are going to do with. And you are more likely to buy junk. Have a list and a plan!
6. No cokes. If you are going to drink some coke every once in a while, then get a single coke while you are out to dinner, or buy a single coke for a special occasion. If you have it in the house, you will drink it.
7. Stay as whole and natural as you can. Keep your food real. Would you rather eat food, or chemicals? I prefer food.
8. Buy yourself one treat. It's unrealistic to think you are going to eat healthy all week long without any type of treat. Just make that a natural one. Like all natural ice cream, or a small dark chocolate bar. Reward yourself for sticking to your plan at the end of the week.
9. Balance your carbs, protein and fat. Your body needs all three to process all of your food correctly and get the most out of each food. The new plan we are going with right now is about 1 gram of protein per lb of body weight per day, 1.5 g of carbs per pound of body weight per day, and 1 g of healthy fats per 4 lbs of body weight per day. We'll see how that works, it may change soon. But the point is to keep your meals balanced.
Good luck!
Monday, February 4, 2013
February Challenge- Less TV, More Reading and Music
This is a tough one for us. Neither my husband nor I are big readers. Both of us are trying to do better and I'm currently working on teaching Ella how to read. Her goal is to be able to read some books before the baby gets here so she can read to the baby. So cute! I'm also trying to cut back on the kids TV time. So far, they are handling it better than I am. :) I was using their TV time as my time to get things done, and sometimes it takes a long time for me to get everything done. This month, I'm cutting it down, keeping a record of how many hours are spent watching tv in this house and how many hours are spent reading or listening to music. This may be embarrassing , but i think it's what I need to do to get back on track. And no it's not a coincidence that I'm doing this challenge on the shortest month of the year. I do plan on making permanent changes from this month though.
February
5. 1 hour 45 min.
6. 3 hr.
7. 3 hr. 15 min.
8. 3 hr. 30 min.
9. 2 hr.
10. Not sure (some one else was watching them)
11. 4 hr.
12. 2 hr.
13. 2.5 hr.
14. 2 hr.
15. at their grandparents house
16. " "
17. " "
18. 2 hr.
19. 2 hr.
20. 2.5 hr.
21. 3 hr.
22. 2 hr.
23. 3.5 hr.
24. 2 hr.
25. 2 hr.
26. 3 hr.
27. 3 hr.
28. 3 hr. (It has been a little more the past few days because I have been so sick)
We also have been reading to them more and listening to a lot more music. We averaged about 3 hours of music everyday. The kids are loving music more and more everyday. I love seeing that!!
I am so glad that we did this challenge. It has made a world of difference in our lives and it really hasn't been that hard. We have tried to keep the tv time under 3 hours everyday. The first week was a little tough, mostly for me. I wanted to just turn the tv on a few times to get them to sit still so I could get some things done. By the end of the week they weren't even asking to watch anything. We got down to a routine. Watch about 45 minutes to an hour in the morning while everyone is getting up. About an hour for lunch in the playroom (while I either relax or get some things done) and sometimes some tv at night after dinner, before bed. The changes in the kids have been wonderful!
* They have been playing together better, less fighting.
* Their imaginations have gone crazy! It is so funny to listen to the things that they come up with now.
* Their behavior at church has improved a lot. It is easier for them to sit still for longer periods of time.
* Bedtime has been easier. They are so worn out by the end of the day, it doesn't take long for them to fall asleep.
* I feel like we have spent more quality time together as a family and it has been great for all of us.
* They don't ask to watch tv, except in the morning when they first wake up.
This is definitely going to be a permanent change in our house. My husband has commented many times how much nicer it has been this month. This last week I have been sick and the kids were AMAZING! They hardly fought all week and have come up with so many new "games" to play together. I have loved laying on the couch watching and listening to them. Two to three hours may still seem like a lot to some of you, but they aren't just sitting and watching tv the entire time. It just means that the TV is on during that time. They are usually playing or talking during this time too. Every family is different. For our family this has been a wonderful month and I highly encourage everyone to start paying attention to how much time they spend in front of a television. Keep track of it for a whole month and it may surprise you how quickly two or three hours can sneak up on you.
February
5. 1 hour 45 min.
6. 3 hr.
7. 3 hr. 15 min.
8. 3 hr. 30 min.
9. 2 hr.
10. Not sure (some one else was watching them)
11. 4 hr.
12. 2 hr.
13. 2.5 hr.
14. 2 hr.
15. at their grandparents house
16. " "
17. " "
18. 2 hr.
19. 2 hr.
20. 2.5 hr.
21. 3 hr.
22. 2 hr.
23. 3.5 hr.
24. 2 hr.
25. 2 hr.
26. 3 hr.
27. 3 hr.
28. 3 hr. (It has been a little more the past few days because I have been so sick)
We also have been reading to them more and listening to a lot more music. We averaged about 3 hours of music everyday. The kids are loving music more and more everyday. I love seeing that!!
I am so glad that we did this challenge. It has made a world of difference in our lives and it really hasn't been that hard. We have tried to keep the tv time under 3 hours everyday. The first week was a little tough, mostly for me. I wanted to just turn the tv on a few times to get them to sit still so I could get some things done. By the end of the week they weren't even asking to watch anything. We got down to a routine. Watch about 45 minutes to an hour in the morning while everyone is getting up. About an hour for lunch in the playroom (while I either relax or get some things done) and sometimes some tv at night after dinner, before bed. The changes in the kids have been wonderful!
* They have been playing together better, less fighting.
* Their imaginations have gone crazy! It is so funny to listen to the things that they come up with now.
* Their behavior at church has improved a lot. It is easier for them to sit still for longer periods of time.
* Bedtime has been easier. They are so worn out by the end of the day, it doesn't take long for them to fall asleep.
* I feel like we have spent more quality time together as a family and it has been great for all of us.
* They don't ask to watch tv, except in the morning when they first wake up.
This is definitely going to be a permanent change in our house. My husband has commented many times how much nicer it has been this month. This last week I have been sick and the kids were AMAZING! They hardly fought all week and have come up with so many new "games" to play together. I have loved laying on the couch watching and listening to them. Two to three hours may still seem like a lot to some of you, but they aren't just sitting and watching tv the entire time. It just means that the TV is on during that time. They are usually playing or talking during this time too. Every family is different. For our family this has been a wonderful month and I highly encourage everyone to start paying attention to how much time they spend in front of a television. Keep track of it for a whole month and it may surprise you how quickly two or three hours can sneak up on you.
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