Log what you eat! Keep a food journal. This is a good idea if you want to know your eating patterns. Are you eating too much at night? Are you a grazer? Are your portions too big? Keeping a food journal will help you stay in check and help you see your good and bad eating habits.
Thursday, January 5, 2012
Wednesday, January 4, 2012
Tuesday, January 3, 2012
Preparation continued
I wanted to share more healthy options. These are dishes I prepare and can heat up during the week.
I never salt my food. I do not eat any white flour products. That means no white bread, no chips, no white rice, no white potatoes, etc. The reason "the whites" are white is because they have been stripped of every nutrient.
I am also a lo-carb eater. That means I eat a lot of vegetables and protein over simple carbohydrates. Do you know that vegetables and fruit are carbohydrates? They are complex carbohydrates. They break down slower, therefore keeping you full longer as opposed to simple carbohydrates, like bread, cereal, rice, pasta, etc. Instead of bread I wrap my turkey burger, tuna & chicken in lettuce.
I also use products with very low sugar. SUGAR MAKES US FAT! LET ME REPEAT...SUGAR MAKES US FAT! Read your labels. More than 8-10grams of sugar is too much. Be careful of items labeled low fat usually means a lot more sugar. Some of yogurts have 27grams of sugar. That's more than in most candy bars. Low fat diets made us fat!
I choose to eat fish and lean chicken and occasionally lean turkey. I try to eat organic free range meat all the time. If you cannot please try to find the least processed meat available. I choose not to eat beef or pork. Simply my choice.
Here are some of my favorite healthy dishes:
Baked yams. I split them in half, place on a baking sheet, drizzle/brush olive oil and spice with Mrs. Dash products (no sodium). Bake at 400 for 1 hour or until soft. Great for side dish or a snack. I also spray I Can't Believe It's Not Butter Spray on a lot of my veggies, No calories, no sodium, no carbs. Enjoy!
Mashed Cauliflower. Cut up a head of cauliflower and steam soft. Mash with a potato masher until soft. I use a few paper towels to soak up excess water. Spice & use I Can't Believe It's Not Butter Spray. I then place some steamed asparagus on top of it and top with salmon or chicken.
If you have questions please ask!
I never salt my food. I do not eat any white flour products. That means no white bread, no chips, no white rice, no white potatoes, etc. The reason "the whites" are white is because they have been stripped of every nutrient.
I am also a lo-carb eater. That means I eat a lot of vegetables and protein over simple carbohydrates. Do you know that vegetables and fruit are carbohydrates? They are complex carbohydrates. They break down slower, therefore keeping you full longer as opposed to simple carbohydrates, like bread, cereal, rice, pasta, etc. Instead of bread I wrap my turkey burger, tuna & chicken in lettuce.
I also use products with very low sugar. SUGAR MAKES US FAT! LET ME REPEAT...SUGAR MAKES US FAT! Read your labels. More than 8-10grams of sugar is too much. Be careful of items labeled low fat usually means a lot more sugar. Some of yogurts have 27grams of sugar. That's more than in most candy bars. Low fat diets made us fat!
I choose to eat fish and lean chicken and occasionally lean turkey. I try to eat organic free range meat all the time. If you cannot please try to find the least processed meat available. I choose not to eat beef or pork. Simply my choice.
Here are some of my favorite healthy dishes:
If you have questions please ask!
Monday, January 2, 2012
Food Prepartion
Preparation is key to your weight loss success. If you do not find the time to prepare you will find yourself reaching for that donut, cookie, piece of cake or candy for a snack. You will find yourself eating out and ingesting 800+ calories per meal. You will find yourself bloated from all the sodium. You will find yourself crashing mid day from all the sugar. You will find yourself completely dehydrated from all the soda, coffee, caffeine, sugar, sodium....I could go on and on! No wonder we don't feel good. We are treating our bodies like a trash can.
A lot of you ask what I eat so here you go:
My mid morning snack. Cut up, bagged and ready to go.
For lunch I choose salmon and tuna without added salt packed in water. I mix it with mustard, tomato, onion, etc and a little cottage cheese (I eat regular cottage cheese because it has less sugar than lowfat) and wrap it in lettuce and top with some avocado. You can also do this with chicken breast. Prepare an extra chicken breast when making dinner and make some chicken salad minus the mayo!
****Don't forget a mid afternoon snack. Maybe a apple with some peanut butter, celery with peanut butter/almond butter, 1/2 Cup of cottage cheese with some fruit.******
I'll talk more about dinner and some options on my next post.
Promise to Prepare?
A lot of you ask what I eat so here you go:
****Don't forget a mid afternoon snack. Maybe a apple with some peanut butter, celery with peanut butter/almond butter, 1/2 Cup of cottage cheese with some fruit.******
I'll talk more about dinner and some options on my next post.
Promise to Prepare?
Sunday, January 1, 2012
Breakfast
When you skip breakfast and go about your morning your body will use what little energy your body has stored. By the time lunch rolls around you will be starving. Most likely you will overeat and your body will not be able to process what you just consumed and therefore your weight will suffer.
You need, not should, need to eat breakfast and a small snack before lunch.
On the left is what I eat for breakfast. It's quick, it's good for you and most importantly it gets me ready for my day and my workout. Trying to workout on a completely empty stomach is really just foolish. How do you expect your body to do amazing things without refueling it?
Let me know what you are eating for breakfast. Let me know if you are not eating breakfast and why. I'm interested in hearing from all of you.
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