May 13
Mrs_Hoffer
Posts: 5,194 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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Yesterday’s comments got me thinking about freggies. Several months ago we tracked and reported our daily servings of freggies and I’m going to challenge us to do that again. Here in the States, the recommendation is 5 servings/day. Those of you in other countries, I’m interested to know if your recommendation is the same.
Why are freggies so important? This from WebMD:
MONDAY, March 1, 2021 (HealthDay News) -- Five servings. That is all the fruits and vegetables you need to eat every day to live longer, new research suggests.
Scientists analyzed data from more than 2 million people in the United States and dozens of other countries and found that eating about five servings of fruits and vegetables a day was associated with the lowest risk of early death, and that the optimal balance was two servings of fruit and three servings of vegetables a day.
Compared to people who had two servings of fruits and vegetables a day, those who had five servings a day had a: 13% lower risk of death from all causes; a 12% lower risk of death from heart disease and stroke; a 10% lower risk of death from cancer, and a 35% lower risk of death from respiratory disease, such as chronic obstructive pulmonary disease.
So eat your veggies and report your success!
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Good reminder @biketheworld , I would just add that a "serving" is 80 grams. My boyfriend thinks half a tomato is a serving, or a few olives. I look at his plate of salad and tell him the whole lot is scarcely 1 serving.
When at home I generally get at least 8 servings of freggies. But a lot less when eating out.6 -
@ biketheworld @lesdarts180 absolutely correct how we often assume that a piece of this or part of that is a serving good reminder, we should always read the label of the food if packaged or eat a good percentage of it if fresh4
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Yes x3 ate at maintaince4
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The “new” Canada Food Guide (2019) abolished recommendations about the number and size of servings for vegetables and fruits and replaced those with guidance that half your plate (or daily intake) of nutrition should be fruits or vegetables. Their rationale was that the serving size recommendations were too difficult for people to understand and remember.
I was quite surprised at this, at first. But remembering that half of the volume of what you eat each day should come from plants and that green and orange are the most critical to eat every day, is actually probably easier for people.
The big challenge, in my view, is the rising cost of food and the availability and accessibility of safe fresh produce for all. The food safety issues in the past few years (with romaine lettuce and other imported fruits and vegetables) have many of us very concerned. Eating local, supporting local farmers and food producers, and growing my own produce is accessible to me because I have the means. It is out of reach for many families and food choices reflect that struggle. This is a big issue.
Now I am intrigued to know what the recommendations and experience are in other countries. Thanks for this opener @biketheworld 🌟
The other very controversial change to the Canada Food Guide was to eliminate dairy as a food group of its own. And, to move away from recommending dairy based milk and milk products. 💡5 -
✅ Exercise. 35 minutes walking
✅ Within calorie budget.
✅ Everything tracked.
UK recommendation is 5 fruits-veggies
/day.
2️⃣/3️⃣ passes4 -
Another pass day (I think that makes 5?)
We did get a long bike ride this morning, and I had a short swim, but not as many steps as I get at home.
I logged breakfast and lunch and a couple of snacks but dinner was too difficult.
No beer today (or wine) but I did have an ice cream.6 -
Friday
yes x3
0/3 pass days used5 -
5/13
Did I exercise for at least 20 minutes? 👍🏻
Did I stay within my calorie budget for the day? 👍🏻
Did I keep track of everything I ate and drank? 👍🏻
(Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28
May goals
1 Miracle Morning ~ S.A.V.E.R.S
2 Wake up EARLY for meditation
3 Yoga (5/6 times weekly)
4. Minimum sweets (work them in my calorie goal)
5. 30 day squat challenge 6. No late night snacking
7. Daily journal logging4 -
3xyes. Day 25 of Epic II + 9.3 km run2
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✅✅✅ 3️⃣ pass days left
UK recommendations for fruit/veg is a minimum of 5 x 80g servings. It’s also recommended that you eat a wide variety of different fruit/veg.
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✅✅✅4
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✅✅✅5
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5/13
Caleries?-y
Exersised yes
Logged?-yes
Its been a very busy week. My husband having surgery on the 18th. Today marks 6 yrs since my son died at 21 3/4 yrs old. I hope everyone has a great weekend..9 -
Did I exercise for at least 20 minutes? Yes, 30 minutes Denise Austin. I was up and down off the floor during the workout and my knees were hurting this afternoon.
Did I stay within my calorie budget for the day? No I was about 200 over
Did I keep track of everything I ate and drank? Yes.
I got 3 servings of fruit today and one vegetable. That’s if potato is considered a vegetable. 😋3 -
May 13th
Exercise – yes
Tracking – yes
Calories – Yes
1/3 pass days3 -
Thinking of you on what is surely a very difficult day @stella7x70
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Did I exercise for at least 20 minutes? 38 minute walk, 10 minutes strength, 5 minutes stretching
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Pass days used - 12 -
@stella7x7 - I’m so sorry about your son. I can’t imagine such heartache.
@jamcnewman - very insightful input. My husband does all the shopping but every week he gives me the rundown on how much more expensive everything is. We’ll plant our garden next week and now I wish it was twice as big. Our asparagus has been pretty productive so that’s been a nice bonus. The Canadian recommendation about fruits & veggies is very intriguing and makes a lot of sense. When I picture most of my meals, I would say they are NOT 1/2 vegetable. I’m going to start paying more attention to that.
Today was pass day #2. Had to leave very early this morning to chaperone a 1st grade field trip, lunch was 2 apples and some peanuts, then hopped in the car for a 3 1/2 drive to meet up with friends for a bike ride tomorrow. Went through fast food to save time which isn’t something I wanted to do, but it was easy.
Freggies: 33 -
✅ Exercise: 40 minutes swimming, lots of gardening, shoveling, raking, etc
✅ Calories
✅ Tracked
0 passdays used ( )
I try to get way more than 5 serving of fruits and veggies--- I do the Wahl´s protocol (to help with mystery illness or autoimmune problems) with a goal of 9 cups of veggies a day-- so I don´t think I have had any trouble getting the 5.
The last few days I have been harvesting the lettuce mixes from our garden while still planting other crops. I am so loving the fresh from the garden produce!
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