eating more fish – results

In January, I set a goal to include more fish in my diet …

~

img866

~

I did fairly well, eating fish eight times during the four weeks.  I also ordered fish when I went to a restaurant during the month.

~

We tried a couple of recipes.  The Hearty Salmon Chowder is always good.  The Tuna-Kidney Bean Salad was a bit bland for my liking – good ingredients could be improved with some mayo.

~

The path to wellness is never easy and I discovered that I have to modify my enthusiasm sometimes … eating more fish than usual gave me a flare-up of gout.  Gout is caused by a build-up of uric acid in the blood and results in attacks of acute inflammatory arthritis.  In my case, the joints of my toes become inflamed and sore.  Sources say fish can cause a flare-up.  I also have had gout attacks from eating asparagus.

~

I intend to keep eating fish, just in moderation.  From this adventure with eating fish, I have discovered:

  • a better diet begins with the grocery store
  • use ‘eating out’ as a way to make better eating choices

~

Best Always, Alexandra

fish

Advertisement

eating more fish – update

Two weeks ago, I pledged to eat include more fish in my diet for the next month.  I thought I’d do a mid-goal review of how I am doing.

~

fish

~

For the first two weeks, I have included fish in my meals more often (at least twice a week).  We’ve bought more fish than usual at the grocery store and tried some new recipes.

~

I went out with friends last evening and took a different approach to ordering in keeping with my goal.  Usually, I order some sort of chicken dish.  Last evening I had a good look at the fish menu choices and picked the ‘Arctic Char’.  To quote the menu: ‘a Nova Scotia fish to fall in love with, seasoned Cajun style and dressed with a citrus hollandaise sauce serve with charbroiled carrots, zucchini and rice pilaf’.

~

Well, I am so glad I tried something different!  The Arctic Char was so good, similar to salmon.  Delicate taste, no bones and so good with the charbroiled carrots!  I went away from the table feeling satisfied but not over-stuffed! This is a good choice from an environmental point of view too since Arctic Char is a sustainably farmed fish.

~

My learning from my fish-eating challenge so far …

♦ to try something new when I go out to eat – a great way to increase the fish in my diet

~

Best always, Alexandra

IMG782_crop2

what I’ve been eating

I began my weight loss and wellness program on November 23, 2013.  Since then, I have been tracking my eating on most days using the ‘app’ called MyFitnessPal‘  (http://www.myfitnesspal.com/).  The ‘app’ helps me record what I have eaten and tracks nutrients so I will know at the end of the day if I haven’t had enough calcium or fibre.  Gradually it builds a dictionary of your usual foods, so entering the food gets quicker with time.  The ‘app’ also allows you to track exercise and the water you drink.

what did I eat?
what did I eat?

Last evening, I decided to have a look at what I have eaten to try and identify some patterns, to see where I have gone wrong, and to know what I have done right.  Since November 17, 2013 (one month ago), I have kept a record of my eating on 19 of 30 days.  A simple look at what I have eaten during those days shows me some interesting facts that I can put to work in my future wellness endeavors:

◊ during those 19 days, I ate ‘out’ on five occasions

on three of these, I kept my calories at the restaurant below 500 🙂

on one night, a dinner with friends, I made a bad meal choice followed by a high calorie dessert – I suffered with salt overload for the next five days!

one lunch meal – you won’t believe this one – we had a best poutine challenge (Dairy Queen versus McDonalds) – over 1600 calories wasted on ridiculousness!!! 😦

why do I do rediculous?????
why do I do ridiculous ?????

 

◊ I was within 200 calories of my goal for the day on 8 days 🙂

◊ on several days I could have saved about 300 calories by limiting my cheese serving size – if I had only 1 ounce of cheese instead of 3 to 4 ounces, I would still have met my calcium goal for the day and saved the calories, salt and fat.

◊ foods I seem to have a hard time limiting: chocolate, potato salad, chicken pot pie and cheese

we have developed a habit of eating salad once or twice a week, and chili con carne at least once a week – good choices, high in fibre and nutrients 🙂

◊ as I’ve reported before, I went to two parties during this time and ate responsibly at both 🙂

my potassium intake is below what it should be on most days – an increase in fruit and vegetables should fix this

choose foods rich in Potassium (K)
choose foods rich in Potassium (K)

Keeping track of my food intake has value beyond the day – weeks later, I can use the food diary to help me make better eating decisions!

Do you keep a food diary?  What has it taught you about eating well? 

Best always, Alexandra

IMG782_crop2