Friday, October 26, 2012

Daily tips to jump start your weight loss and begin eating healthy.

The following are some of the tips that I use on a daily basis as I strive to balance my weight and eat a healthier diet. 

 --Switch to 1% or 2% low fat milk instead of whole milk(try to buy organic if possible).
--Stop drinking soda and sports drinks.  I drink water and green tea (iced and hot).
--Limit your bread to 2 slices a day and never eat white enriched bleached bread.  Read the bread ingredients and look for 100%whole wheat.  Sprouted grain is best as in Ezekiel Bread or Way Better brand blue chips.
---Stop eating sugar. "Sugar if the enemy" and you need to try to avoid white processed sugar and added sugar like high fructose corn syrup in your foods.  Avoiding processed foods will help limit your sugar.  I use honey as a natural sweetener and gain the health benefits.
--Be careful with juice for most contain added sugar.  I suggest squeezing your own or just eating the fruit instead.
--Stay away from specialty coffee.  Coffee is beneficial but not with added sugar or artificial sweetners or creamers. I drink two cups of coffee with organic 2% milk each day and no sugar.  You can add honey for sweetness.
--Read labels on all your foods and focus on cutting sugar and saturated fats.  A good rule that I follow for healthy eating is I try to eat as many single ingredient foods as possible.  Also, if I cannot read or pronounce the ingredients I'm really not going to eat it.
--Cut out processed foods.  It is better to make your own "homemade" as often as possible so you are eating healthy ingredients.  This goes for desserts, breads, and meals.  Check out the recipes posted on my blog recipes page.
--Include as many fruits and vegetables as  you desire.
--Eat chicken, fish and lean meats for protein.
--Don't forget to include foods from the list of fat burning foods in your daily diet as often as possible. I eat avocado with as many meals/foods as possible.  I spread, "Wholly Guacamole" on my omelet, burgers, salads, and use it as a dipping sauce for steak, blue chips.
--Be creative and try new recipes.
--Do some form of exercise 3 days a week for 20 minutes.  I work out on my Easy Shaper however walking, using resistance bands, stretching are other good ways to get your body moving.  I don't just workout for my weight loss, I do it for increased muscle strength and tone.  It is important especially as we age for our bone and muscle health to keep moving and include resistance as part of our exercise.
--I also take a daily women's vitamin, Evening Primrose Oil, Vitamin B complex drops, Green Coffee Bean, and Raspberry Ketones.

My foods that I eat daily include:
Avocados(make homemade guacamole to include in salads on omelets or buy natural, "Wholly Guacamole", I like the classic style. You can buy it in the organic produce area of the store and it comes in 3 individual packs which is ideal to take in your lunch or use for one meal to limit waste.
oatmeal( with cinnamon, raisins, honey, pecans)
brown rice ( use in pudding) I also put guacamole on my rice.
sweet potatoes(baked with cinnamon)
extra light olive oil(on salads) Coconut oil in baking/recipes.
pumpkin
cinnamon(add to oatmeal, coffee, pumpkin)
beans(kidney, black) I use beans on my green salad with cottage cheese and yes, guacamole.
eggs and omelets
tuna(put on green salad or sprouted grain chips, not bread)
green salads(no processed dressing only apple cider vinegar and extra light olive oil)or try guacamole or slices of avocado.
spinach
peppers
onions
garlic
tomatoes
broccoli
corn
carrots 
zucchini
raisins
cottage cheese (low-fat)
Organic 2% milk
Green tea (hot and iced)
coffee (two cups daily with 2% milk no sugar)
Organic butter
nuts
peanut butter (100% natural- 1 tablespoon daily)Peanut butter is good to prevent cravings.
Greek Yogurt-Plain(Add honey, fruit, peanut butter)
Honey(use as a healthy choice to processed sugar). I use honey in baking as often as possible in place of sugar.
Fish
whole wheat pasta (only once a week)
Chicken and Lean meat for protein
low fat cheeses
Fruits--apples, bananas, oranges, grapes, peaches, pineapple,prunes
Berries(blue, strawberries)
Dark Chocolate (60% cocoa - two square inch portions daily---NOT the entire bar)
Organic Blue Chips(Way Better brand which can be found in Fresh Market and Earth Fare).

Remember that when  you start to change your diet you will need to do it in baby steps.  This is important if you plan on continuing your healthy eating habits into the future.  My eating plan is not a diet it is a healthy way of eating for life.  When you eat healthy you will naturally regain your healthy weight.  Don't try to do everything at once.  Try some of my suggestions with replacing your foods and drinks with more healthy choices.

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