This is Day 5 of Live a Healthier Life in 21 Days Challenge. Subscribe to the free newsletter for lifetime access of personal development articles and future challenge announcements like this one.
Today is Day 5 of our 21-day challenge to live our healthiest life ever!
Just now, I finally got down to write my calories list and plan out my ideal meal plan. Boy was I glad that I did that! Since I'm currently on a high raw vegan diet of fruits, vegetables and nuts, one may think that my diet is currently very healthy and all (which it largely is vs. the average diet).
But low and behold after I worked out my calories list - I was shocked when I saw how much I overeating (both in calories and fat content)! The funny thing is I ALREADY knew that high fat on a raw vegan diet is a watch-out due to all the nuts (and dressings), and I was *already* consciously reducing them! Just shows that it's a whole different thing altogether when you mentally know vs. when you track them for real! I've been reading many of your journals and #21DHL tweets, and it seems that many of you had the same discovery/a-ha yourself too regarding your own diets!
Now with my calorie list, I know what to eat to meet my nutritional needs.
Here's sharing my calories list of my most commonly consumed foods
Here, I wrote my typical daily consumption of the food stuff. I wrote higher numbers for the food items as I wanted to see how my calorie count would be like on a day where I go freeflow and just eat whatever I want, whenever I want to. Like I said, I was really surprised at the high calorie and high fat percentages! The fat percentage was 50%, which is extremely high! (geez!) -_-'
My ideal meal plan
Eating lower than 1400 as I'm working on losing weight. For fat %, while it's 27% (vs. my target 20%), I figure it's cause my total calories consumed is already a low base (when divided by 1400 calories it's about 22%), so I'm not going to be too concerned about it other than ensure that it remains below 30%.
Sharing Your Journals With Others
Remember that you can share your 21DHL journals with others to let them see your healthy living journey! Simply click on the tweet/share buttons beside the "New Reply" button on the top right side of the page.
Day 5 - Go Grocery Shopping!
Today is Day 5, and we're going grocery shopping!!
Yesterday we had a test run of our ideal meal plan. While some of us may have carried it out with good success, sustaining our ideal diets in the long run requires us to do some shopping and preparation.
After I began doing my grocery shopping and preparing my meals with the start of 21DHL, I'm experiencing the joys and benefits of the whole exercise. For one, I get to control everything that I eat. No more subjecting myself to sub-standard, low nutritional food in my house. Two, no more trying to search for restaurants/eateries for things that I want to eat. (For a while last year, I had to keep hunting for salad bars because the salads sold in normal restaurants are not all that great.) Three, it has made it SO easy to follow my ideal meal plan. While previously I easily go off track within the 1st, 2nd days of trying to maintain a healthy diet, right now I'm on Day 5 and going stronger and ever. Absolutely enjoying my meals every minute of the day right now.
Now, let's get started!
Step 1: Write out your standard grocery list
Think about how your ideal meals are like (you can refer to Day 3 too). What food items do you need to purchase for these meals? Write them down.
For me, since my ideal meal is a raw vegan meal, my key food items can be categorized into 4 segments - Veg, Fruits, Dressings and Nuts.
(It's a preliminary list which I'm adding on as I continue on in my raw journey and discover new recipes and delicious food items
Step 2: Highlight the items which you need to purchase today
Some of the food items may already be present in your house, while some may not. Highlight the items which you need to purchase.
For me, the key items which I need to stock up on today are:
- Button mushrooms
- Bean sprouts (they perish very quickly, so I need to replenish every 3 days or so)
- Lettuce (only have 1 lettuce head left for my salad later)
The rest are good as I just did my grocery shopping 2 days ago.
I'm also going to buy a slicer to slice my carrots so that's going into my list too
Step 3: Go shopping!
Today, take some time to shop at the grocery shop or the supermarket. If you're working, drop by the supermarket during lunch or after work. Take this list with you as you do that, and get the items you've highlighted in Step 2! At the same time, keep your eyes open for any healthy food items, and get them if they complement your ideal healthy diet! (For example, I never thought of having bean sprouts in my ideal meal plan until I saw them at the supermarket during my grocery shopping this week! I realized that sprouts would be a great addition, hence bought them and am loving them in my salads nowadays!)
Day 5 of Your 21-Day Action Plan
What are your 21DHL tasks listed for today? Do them with excellence and report them in your 21DHL Journal! Also, read your group mates' 21DHL journals and cheer them along! Pick a few members' journals and make it a point to post meaningful replies there.
Remember, if you feel a particular member is doing a great job in helping others/you, give him/her a reputation point! Click to his/her profile page, look under reputation, and click "Rate". Then, select +1 and type the reason you're giving this rating to him/her.
Share Your Progress on Day 5!
How's your progress on following your ideal meal plan today? Share with everyone! Let's all kick Day 5 into high gear guys!
In the meanwhile, stay tuned for Day 6's task!