Ok...Eating for Weight-loss the Basic Plan:
This is more serious to start with and as the body gets adjusted you can get away with more. When eating out, be specific, ask for no butter on breads and veggies. Try to skip the bread for that matter unless it is whole grain. Try to go with grilled meats and again ask for no butter -sometimes they dip meat in butter before they grill it-eek-limit sauces and salad dressings.
DO NOT SKIP MEALS!!! Aim to eat small amounts every 3 hours. When you skip meals your body goes into starvation mode and saves fat-even one missed meal can trigger this reaction. The body must trust that it will be fed regularly to rev up your metabolism and release stored fats.
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Really read labels try to stay away from preservatives, prepared foods and chemicals. if you don't know what it is your body will not either and it will do what it does when confused which is STORE IT AS FAT!!
Eat as much fruit, veggies, and salad as you want.
white flour products
no butter-use a couple of TBLS of EVOO instead
rice that is not brown
bread that is not brown
high fructose corn syrup
nitrites or nitrates
partially hydrogenated anything
potatoes--try for sweet potatoes. if you do need potato only eat half of a med size one and no butter, no sour cream, try salsa, spices
only on the side
dip your fork in rather than pouring on
try to make your own-basic recipe 2 parts oil to 1 part vinegar, experiment with spices and vinegars, add salt (sea salt best ). try to use a combo of evoo and walnut oil
*** My favorite jiffy salad dressing-1/4 c evoo. 1/4 c walnut oil. 1/4 c reserve balsamic vinegar. 1/2 teas. sea salt. a bunch of 21 seasoning salute(Or other mixed spices and herbs w/no added salt) 1/2 teas. shake and go
-Cheese-1 oz at a time-that is a piece the size of your thumb. good choices: feta, mild white cheddar, asiago, manchego, romano. the softer the cheese the more saturated fat
-Fats-only natural!! evoo, grapeseed oil, walnut oil, avocado oil, avocados, nuts, cheese
Dana’s Rules to live by:
-Eat first thing in the morning-whatever you can. i like a piece of fruit
-eat smaller amounts more frequently-an apple and 15 almonds makes a great snack meal
-know what portion sizes are and what they look like
-try to eat 100gms of protein per day
-drink water-yes, 8-10 glasses-more when you work out
-plan and shop for 3-5 days at a time
-grill a bunch of chicken cut into small pieces store in 1 or 2 portion size baggies in the freezer
-make more than one meal at a time
-keep a food journal! write it down, a total pain in the ass but, totally worth it-online resource for calculating food journal-fitday.com, thedailyplate.com
Foods i love:
-ezeckial 4-9 sprouted wheat and multi grain breads-usually in the freezer sections
-whole foods-ancient grain bread, fruit and nut bread
-ezeckial 4-9 whole grain cereal;
-wasa crackers-really good with cheese and apples
-smelt crackers-really good crumbled up in salads
-quinoa-cooks 2 parts water to 1 part quinoa-much faster than rice. good sub for rice or any grain-not much flavor so can go any direction you want.
-agave nectar-yummy sweetener that does not raise the glycemic index and tastes normal
-dried fruit with no sugar added-look for trader joes mangos, pineapple, cherries, figs, dates-eat this in moderation but a good treat
-nuts esp almonds(no smoked), walnuts, pistachios, pine nuts, pecans-15 almonds is a serving size. i make single serving baggies. + a piece of fruit is a great snack
-lowfat organic yogurt-fat free no good! put them in the freezer for frozen snack
-frozen bananas-once quite ripe, peel and freeze in baggie-tastes like banana ice cream
-grilled veggies-evoo and salt and everything comes alive
-kale-chop it up in salads you never know it is there, bake it!-see healthy recipe blog
-organic salsa-read the label-no sugar, or sweetener is needed, natural list of ingredients