6 Non-Scale Health Goals

Contents

  1. My Orange Fast
  2. My 6 Non-Scale Health Goals
    1. Adequate Sleep
    2. Eating at Home
    3. Eating Leaner Meats
    4. Eating More Fruit
    5. 2 Days of Resistance Training
    6. One Cup of Coffee in the Morning
  3. What are your goals?

Ever since I left home for graduate school, I haven’t weighed myself. Truth be told, I’m loving it! It’s such a freedom to not be bound to the scale. I’ve been sticking to a primarily low carb diet plus alternate day fasting where I do not eat on Mondays, Wednesdays, and Fridays.

My Orange Fast

However, these past two weeks, my body has been screaming for citrus fruits. So last week on Sunday, I went and bought 2 bags of oranges and did an “orange fast” all day Sunday through Wednesday, and broke my fast with other foods on Thursday. This week, on my fasting days (Mondays, Wednesdays, and Fridays) I allowed myself to eat 3-4 oranges a day. I figured, if my body is craving it, I might be vitamin C deficient, or something along those lines.

Photo by Anna Shvets on Pexels.com

Not only that, but I’m sure vitamin C will be beneficial to have in my system for the winter, which is a season I am looking forward to. I grew up in a city that has 2 seasons: hot and cool. Needless to say, wearing beanies and a jacket/ coat in September was unheard of! Actually, I never needed an actual coat in my life, but now, I gladly put them on every morning. (BTW: hats/beanies are great because you don’t really have to fix your hair. My hair can get super frizzy, so I really appreciate them!)

On my way to an extra credit talk!

Anyways… my citrus cravings are slowly waning, so I’m going to start slowing down my orange consumption. Eating keto, or a low carb diet, has somehow made it easier for me to pick up on my body’s signals. Whereas, when I was eating unhealthily, I would crave all of the wrong things. It has also made it easier for me to start focusing on health goals that go beyond the scale, which are also necessary for overall, long-term health.

My 6 Non-Scale Health Goals

1. Adequate Sleep

I know I’ve mentioned this before in another post, but I’ve been working on getting enough sleep every night for the month of September. The first two weeks were a struggle for me because there was a lot of reading for my classes that I wanted to get done. So I was still staying up until 1 a.m. The middle of last week, I decided to start winding down around 8:45-9 p.m. in order to actually fall asleep before 11 p.m.

Unsuccessful the first 2 weeks, but am no on the right track!

In the past, I would often use the excuse, “I’m a night person” to feel better about staying up late. However, this past week, when I started getting into the routine of going to sleep at a reasonable time, and getting up around 5 a.m. in order to attend 6:30 a.m. mass, I realized that I like early mornings a whole lot better.

I feel like I get a lot more accomplished. Last night, a friend of mine reminded me of something that Benjamin Franklin said:

Early to bed and early to rise, makes a man healthy, wealthy, and wise.

Benjamin franklin

2. Eating at Home

I rarely eat out anyways, but the first two weeks of September, I spent $30.20 on 2 meals at an Asian buffet. I prefer buffets because I have more freedom to keep it as close to low carb as I possibly can. However, I also know that the $30 I spent on those two meals could have been spent on a package of ribeye steaks, 3 packs of chicken legs, or a 5 pound tube of ground beef and some fresh broccoli or spinach!

In other words, $30 can potentially buy me meals for 2-3 weeks being that I only eat 4 days a week. Not only that, but I always end up liking my own cooking a lot better. Thankfully, we have a community kitchen in the dorm I am staying in, so I’ve been able to enjoy some baked chicken, shredded chicken breasts with spinach, and a ribeye steak! So yummy and satisfying.

3. Eating Leaner Meats

Last month, one of my friends, whom I’ve mentioned before in my blog, posted a blog titled, The Benefits of Eating Leaner Meats on a Ketogenic Diet. He talks about how eating leaner meats gives one more control over the quality of dietary fat one consumes. Why is this important? Well, he reminds us of the following regarding the way in which our meat sources are cared for:

Unless organic or grass-fed, it is likely that the animal was fed grains for at least the latter part of it’s life. This may lead to a lower level of Omega-3 fat in the meat (Daley et al., 2010), an important nutrient for brain and heart health, which also carries anti-inflammatory properties (Hjalmarsdottir, 2018). 

Other foods that are much “cleaner” sources of Omega-3 fat are spinach, eggs, sardines, chia seeds, flax seeds, mackerel and wild salmon. For me, I’ve actually been missing eating leaner meats as well as fish. So last week, I bought myself some sardines in oil, and on my eating day, I ate the can of sardines with a savory chaffle, followed by a crsipy peanut butter chaffle for dessert.

It was a very delicious meal! The longer I stick to a low carb diet, the more I’m starting to actually believe that, when it comes to diet, balance is key. Which then brings me to my next point.

Crispy chaffle smothered with peanut butter

4. Eating More Fruit

I enjoy eating fruit! One of the things that a ketogenic diet doesn’t really allow for is the consumption of fruit because it can kick one out of ketosis due to the amount of sugar in it. Of course, one could eat black berries, strawberries, and blue berries, but I personally miss eating all of the other fruits like pineapple, oranges, mangoes, grapes, and bananas. So once I finish up my last bag of oranges, I’m going to allow myself to eat fruit 1-2, maybe 3 times a week if I’m feeling rebellious 😉

Photo by Pixabay on Pexels.com

The keto fanatics may not approve, and that’s okay! I’m not looking to lose a drastic amount of weight in a short period of time. Weight loss used to be my ONLY goal, but I’m much more focused on my overall health than I have ever been in my entire life. So as of right now, fruit is okay in my book!

5. 2 Days of Resistance Training

Starting in the month of October, I’m going to begin incorporating 2 days of purposeful exercise a week. The university I am attending is very hilly, so I’ve been taking advantage of that feature, and have been walking around campus as much as I can (when I can). It also has a lot of stairs, so I’ve also been purposefully taking those as well.

Photo by Oleg Magni on Pexels.com

It feels so good! But this coming month, I’m looking to add some resistance training. I miss the adrenaline rush that resistance training provides, so I’m really looking forward to having it back in my regime.

6. One Cup of Coffee in the Morning

I’m not a coffee expert, but drinking coffee has become part of my routine that I would like to moderate. Almost two years ago now, I was drinking about 5 cups of coffee a day at different times throughout the day. I am one of those people who, if I drink too much caffeine, my heart begins to race, and breathing will become a little more difficult. On top of that, I was having trouble sleeping. But it took me about a year to “get a clue.” I wasn’t ready to give up my caffeine addiction.

Morning Coffee and Studying ❤

Nonetheless, anything in excess is not good. I knew I had to start tempering my consumption of coffee, so I started with taking my coffee consumption down to 2 cups a day. Thankfully, I didn’t experience any major withdrawals other than feeling more tired during the day, but after 2-3 weeks of this practice, I naturally started drinking one cup of coffee a day, but I would sometimes have it in the late afternoon or evening.

Thanks to the inspirational lifestyle choices of some of my dorm mates, this week, I decided that my cut off time for coffee will be 1 p.m. If, by 1 p.m. I still have not drunken any coffee, then that means no coffee for me on that day!

What Are Your Goals?

Do you have any non-scale health goals? If so, let me know in the comments below or shoot me an email! I would love to hear from you 😀

Sources:

 Daley, C. A., Abbott, A. and Larson, S. (2010) A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/ (Accessed: 22 August 2020).

Hjalmarsdottir , F. (2018) ’17 Science-Based Benefits of Omega-3 Fatty Acids’, Healthline, 15 October. Available at: https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#section4 (Accessed: 22 August 2020).

2 Thoughts

  1. Now that is calling off here in Havasu I plan to walk three times a week with Leilah my 7 year old(like her mother she has a slow metabolism and loves food🤣. I can’t say five times a week because that’s just not realistic. Love reading your journey, it really keeps me motivated. Thank you, Christy

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    1. That’s a wonderful goal Christy! I don’t blame her…food is a wonderful gift haha I remember Leilah. She’s so precious. Every time I saw her, I just wanted to squeeze her ❤️ Keep up the good work Christy!

      Like

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