Nutrition(ist).

So, in my on-going efforts to get healthier this spring, I met with a nutritionist that works with my new primary care physician.  I catalogued my eating, sleeping, and exercise habits for the previous week and in combination with blood work and some rudimentary BMI testing (I say rudimentary b/c the water test is the gold standard), we came up with an approach to my diet that I plan to start implementing this evening.

My daily food plan includes:

4-5 servings Protein

1 serving Grain

1 serving Dairy

1-2 servings Legumes

4-6 servings Green Vegetables 

(minimum threshold--no limit on these)

1 serving Starchy Vegetables

4 servings Fats & Oils

1-2 servings Nuts and Seeds

2 servings Fruit

80oz Fluids, mostly water

And the green "leafy" vegetables that I can gorge on include:

artichoke

asparagus

bamboo shoots

bean sprouts

bell (or other) pepper

broccoli, broccoflower

brussels sprouts

cabbage (all varieties)

cauliflower

celery

cucumber

edible pod peas (sugar peas, snap peas)

eggplant

green beans

greens 

(bok choy, escarole, swiss chard, kale, spinach)

jicama

kohlrabi

leeks

lettuce/mixed greens

mushrooms (all varieties)

okra

onion

radish

salsa (no added sugar)

scallion

sea vegetables

snow peas

sprouts (all varieties)

spaghetti squash

summer squash

tomato

turnip

water chestnuts

There are some foods that even if I can eat my weight in them, it just ain't happenin'.  Eggplant is definitely one of those.  YUCK!

Interestingly, cheese is considered a protein (and two string cheeses is considered a serving--yay!), but yogurt can be either protein OR dairy.  Yogurt does need to be unsweetened and plain, regular or Greek style.  She hadn't heard of the icelandic yogurt I've been eating, but after I described it to her, she said it was a good one--provided I switch from vanilla to plain.  She also recommended chia seeds as an alternative to ground flaxseeds or wheat germ for yogurt toppings and said that honey or stevia on top was better than the sugars I couldn't control in the non-plain stuff.

I think the hardest thing for me will be limiting my grains and starchy vegetables:

bulgur

spelt

wheatberries

kamut

oat groats

barley

amaranth

millet

oats

rice

quinoa

pasta

tortillas

beets

carrots

parsnips

winter squash

potatoes

rutabaga

yams/sweet potatoes

Apparently, my weakness is sweets and alcohol--go figure!  So, I'm going to work on reducing the wine consumption to 2-3x per week and limiting the sweets which I had been using as a snack between meals (the 100 calorie packs of chocolate-covered pretzels, etc).  Damn.

ETA:  My "homework" is to find a 5K race in May that I can use as my goal for the exercise/fitness part of the weight loss.  So, if you know of any 5K races in Sacramento in early/mid May, let me know!