Relative Something

*this* John W. Hays' take on things and experiences

Posts Tagged ‘breakfast cereal

Occasional Lapse

leave a comment »

Despite any perception my blogging may lend to the contrary, the path I am on in a quest toward optimal health in mind, body, and soul is not one of unwavering perfection. It is not uncharacteristic of me to fail to live up to my own expectations at random intervals along the lifetime trek of intending to make healthy choices.

The secret to success hides in one very simple and obvious step. Never let an occasional lapse permanently redirect focus away from the primary long-term goal.

In an exercise toward teaching by example, I am sharing today’s post for your reference, but I am really writing this message to myself. I need to take heed of this:

It is okay that I failed miserably on Saturday to control my impulse to eat too much Chex mix. Also, overindulging on the arguably best blueberry scones Cyndie has ever baked, in addition to the generous serving of her banana cake with homemade dark chocolate ganache frosting, and then, come dinner time, agreeing with Cyndie that neither of us felt hungry enough for a meal.

An hour later, giggling like kids left unsupervised, we decided to have a bowl of ice cream as our dinner, instead. Oh, so despicably decadent.

Does this mean I have given up on striving to limit my daily dose of added sugar to World Health Organization suggested levels? No, it does not.

It means I ate more carbs than I should for one day, despite my goal to do otherwise. That’s all.

By the next day, I was back on track measuring my servings to monitor my intake.

Luckily, I have a new taste treat to satisfy cravings on the cereal front, thanks to Cyndie’s willingness to explore the grocery shelves for lower sugar options for me.

Even though it was Gustola Granola I was gushing over a month ago, my desire for variety drives me to seek alternatives to exclusively eating granola for breakfast during the week. Today’s cereal-crush is Heritage Flakes® from Nature’s Path Foods.

It’s got millet! Say no more. I have a thing for millet.

Oh heck, I will say more. Heritage Flakes cereal has only 5 grams of added sugar in a serving size of 1 cup! That’s impressive. I generally need to limit my serving sizes to 1/4 cup of most cereals I like in order to stay close to 5 grams.

That doesn’t mean these flakes don’t have a sweetness to them, though, but it’s a more satisfying sweet coming from the multiple grains. That wonderful flavor is then bolstered by a fantastic crunchiness that really helps to set this cereal apart from most others.

With that, I will say, “Onward toward optimal health,” regardless my occasional temporary lapse!

.

.

 

New Love

leave a comment »

My love for ready-to-eat foods, especially cereals, is no secret. That passion fell under severe constraint a few years ago when I became better informed about the impact of excessive sugar in my diet. I quickly came to recognize that I was very much addicted to sugar and took steps to address that fact by significantly adjusting my eating behavior.

One of the most dramatic changes for me, since I already had chosen to avoid one of the highest sources of sweetness: the liquid sugar of soft drinks, was to control the amount and kind of cereals I ate. I learned to pay close attention to serving size.

My rough guideline was based on the World Health Organization’s suggestion to constrain intake of free sugars to 10% (or better yet, 5%) of total calories consumed. I converted that from the very approximate measure of a 2000 calorie diet to allow myself less than 50 grams of added sugars per day.

To allow some occasional treats, I aimed to stay at or below 10 grams of sugar per meal. That required BIG changes in the cereal I eat at breakfast. To stay below 10 grams, I was rarely able to allow myself to have a full serving size.

When it came to my much-loved granola cereals, it was hard to stay below 10 grams without constraining myself to a mere 1/4th cup.

Since Cyndie does our grocery shopping, I relied on her creativity to explore the options available on store shelves. One day, she came home with a package of granola that I had never seen before, Gustola Granola.

Oh. My. Gosh. I now have a new love.

The first flavor was pistachio, pumpkin seed, coconut, & cherry. It had a tantalizing hint of saltiness mixed in with the natural sweetness of the ingredients that I think is one of the great appeals. It enhances the mix of flavors wonderfully. Best of all, in a serving size of 1/3rd cup, there are only 4 grams of sugar.

That is amazing compared to the granola cereals I have previously been eating.

After finishing off that first bag of pistachio, etc., I pleaded with Cyndie to find more. She decided to order online, direct from the source and served up an additional flavor: almond, pecan, cashew.

Just as good to my taste buds and equally low in sugar. I’m in love!

I can’t wait to try the other flavors.

Now when I measure out the normal quarter-cup sized serving I have become accustomed to for breakfast, I can let it overflow just a little and not worry. Only 4-grams in a third-cup!

Every bite is pure joy. Mixed with a fraction of a serving of Fage plain Greek yogurt, I get textures I adore and flavors that are above and beyond satisfying. It’s like a celebration going on in my mouth.

Sorry, Grape-Nuts (5-grams per 1/2-cup) cereal, I’ve got a new love in Gustola Granola.

.

.

Springing Forth

leave a comment »

The multitude of flora on our property is springing forth at a variety of rates this year. To our surprise, some of our trillium are flowering earlier than we’ve seen before. That’s particularly thrilling for us because most of the bloomers are transplants we brought from Cyndie’s family vacation home up north.

We’ve had a good run of consecutive dry days, followed by a perfect evening rainstorm Monday night and it is making growing things very happy.

Getting the water right is key to a lot of things. I went for a scouting bike ride on Sunday to investigate a route that didn’t involve gravel roads. I was successful in that, but in so doing, I out-rode my water supply. The last spot I was planning to get a refill hadn’t yet opened for the season.

I decided to push for the finish on limited rations.

It’s not that hard. I limped home safe and sound, but I was unsurprisingly under-hydrated. What intrigues me is how long the evidence has lingered. Two days later, despite consciously increasing my usual daily intake in hopes of catching up, my primary barometer (urine color) revealed I was still behind.

Working on a long game toward optimal health involves an unending series of small daily efforts. It involves making corrections along the way for intermittent deviations.

As I prepared my breakfast and lunch last night for today’s shift in the mine, measuring the amount of cereal to meet my goals for grams of sugar, it hit me again how different my diet is from just a couple of years ago. I don’t expect I’ve yet reached a point of undoing what decades of a high sugar intake produced in me.

It was probably in the late 1980s that I attended a lecture that touted a mantra of eating like a king for breakfast, a queen for lunch, and a pauper for dinner. I embraced that part about breakfast with gusto, figuring my high activity sports habit was more than enough justification to eat whatever I wanted.

Portion sizes swelled, guilt-free. Meanwhile, my body tended to swell, too –despite the constant exercise of soccer and cycling. I miss eating too much cereal for breakfast whenever I felt like it, but I don’t miss how it made me look and feel.

Pondering the difference helps to reinvigorate my inspiration for staying on course for the long haul.

I’m feeling renewed energy to spring forth into another year of living well. Maybe it will bring me into full bloom sooner than I expect.

.

.

.

.

.

.

.

.

.

.

.

.

.