For as long as I can remember, I've always felt food is my enemy! I've felt doomed, and defeated by FOOD! Until I found this… What I've found has allowed me to enjoy everyday without the constant worry about gaining weight. I enjoy eating, I eat often, I eat out, I eat lots of FOOD! WIth No Guilt… You can too!
The best part is, it is easy, and I know what I am eating is adding to the overall health of my being!
I refer to sugar, as the devil! Don't let it consume you! It will tempt you, it can tear you down, but you have the power to choose, the power to say NO to SUGAR!.
It messes with your energy, your attitude, your aches and pains, your weight! To name a few! Decrease the sugar! I'm not talking just cookies and candy, I'm talking bread, pasta, rice, cereal, snacks, etc,… it all turns to sugar, and is stored as fat!
THE KEY IS TO EAT WHOLE FOODS, FOOD IN THEIR MOST NATURAL STATE. I'm suggesting when you arrive at the grocery store, keep it to the perimeter of the store! It is here, you will find the foods that work for you! You may need a few things from the center isles. Take heed, make a list before you arrive, and only shop for the things you have listed. Don't be fooled by good marketing… just because it says Reduced Fat, Fat-Free, whole grains, natural… Does not mean it's good for you!!!
The key is finding foods that you will be able to consume forever… there is no magic pill, or "diet food" that will give you LASTING results… it's finding the right combination of food and daily exercise!
For our Exercise and Nutrition Program, I took a trip to our local Country Harvest Market to prepare a shopping cart full of foods typical of my style of eating!
Over the years, I've taken on a Paleo, Primal, and Clean Eating, more Organic Lifestyle. Make no mistake… I am not perfect, nor do i plan to be, but for the most part I try to keep my consumption of foods within these principles. I've dropped 20pounds by switching from the low fat, fat free, snack size food choices, to REAL FOOD! ( and I still eat out many nights per week! Usually a soup, and a salad with chicken or burger on it, water or a glass of red wine at Joey B's!).
I grabbed a cart, and started from the beginning in the produce section and continued around filling the cart and finishing with few foods from the center isles.
(Keep in mind, when I first started doing this, I'd get home and think, "I have nothing to eat!" The key is changing your mindset, what you currently view as meals and snacks may need to develop further! Eating this way, means taking a little bit of time to prepare, and plan for the next few days.
Reminder… we are not in search of "diet" foods, we are in search of foods that will fulfill our requirement for a balance of Carbohydrates, Proteins, and Fats!
If it grew
in the ground,
on a tree,
If it came out of the sea,
ran on land,
or flew through the air…
It is real food... and good for you!
Stay away from Processed Foods! Foods In Boxes, Cans, Bags, Prepackaged items… they're a trap!
I try to buy local produce, local eggs and meats, organic if possible. Void of chemicals!
Research Recipes and Ideas… and keep reading!
Produce Section: I try to keep the fruits to a minimum. If I choose any, they are generally a berry, an apple, or small size bananas. The cups of fruit are appealing but beware of the syrup they may be packaged in. At one time, i was eating tons of tomatoes, however, I came to the realization they are also higher in sugar, so i use them much less than previously. (For your purposes, please don't plan to make drastic changes to your current lifestyle overnight. It's important to find what works for YOU. It's like a game, a challenge: enjoy the journey! Open your mind up to trying new food! At one time, allowing myself many tomatoes worked! overtime, I realized i could find something better for me! Find what works for you!)
I usually always hit up the Leafy Greens, baby spinach, kale mixes (iceberg doesn't count). Depending how I'm feeling or what I've planned I'll choose peppers, squash, garlic, asparagus, mushrooms, avocado, guacamole, salsa.
I keep sweet potatoes, various onions, and spices on hand as well.
When choosing nuts, stay away from peanuts. I've found crushed, sliced, shaved styles go a long way! Rather than only having a handful of nuts and feeling like, "that's it," breaking them up makes it seem like I'm eating so much more!
I personally choose not to eat breads, grains, rices, pastas, etc. If you choose to consume them, please look at the food labels. The number of carbohydrates in them should not be equal to the number of sugars. Look for higher fiber, low sugar. Pay attention to serving sizes as well. Choose whole grains, whole wheat, instead of white flour, white rice. Sometimes I would like a plate of pasta or a dish with rice so I've found wonderful substitutes. Believe this, Spaghetti Squash, a vegetable in the produce section, provides an excellent substitution for pasta! I also choose Sprouted Quinoa instead of rice and pasta!
Deli meat section is often skipped due to the high sodium content in the meats. Instead, I choose ground turkey, ground beef, steaks, pork chops, chicken breasts. I'll often plan a particular day and time to prepare, pre-cook, (usually 30-60min tops) the foods i intend to eat over the next few days. This keeps me from grabbing foods i otherwise have not planned for. Bacon is allowed on Paleo, tho I try to keep the meat I'm eating to leaner forms. However, when i choose to eat it, i don't feel guilty!
The almond milk pictured about provides more calcium than 1%, and may be better for those who have trouble digesting dairy. Personally, I choose DARK CHOCOLATE ALMOND MILK if I am having an urge for something sweet!
Juice! Keep it to 100% juice! Beware, you are much better off if you eat the fruit itself than the juice. If i really want some orange juice, I use the 50/50 because it contains much less sugar than the regular. Choose 100% juice, not concentrate.
Yogurt… It's a hit or miss with me. Some weeks I'll eat the Greek Yogurt, other weeks I Stay away from the dairy. Look at the labels here. Look for yogurt with at least 20% calcium! Greek Yogurt provides more Protein which is why I choose it. I don't use it as a staple tho, the sugar it contains is a bit high for my preference. The Chobani mix-ins are delicious!
I prefer regular butter. It has been my mindset that our bodies are intended to digest chemicals. However, there are many substitutes out there if you prefer. Yogurt base or those void of hydrogenated oils and trans fats.
Eggs! I prefer those from the farms! Bob Silliman provides eggs, even different colored eggs! Sometimes, if my protein intake isn't balanced, i will add liquid egg whites into my meals to increase the amount of protein I'm eating without altering my fat intake.
When you go back through the isles, choose your oils and spices. If you need boxed items, snacks or crackers to get you started, think about choosing a Gluten Free variety. Make your own decision about gluten, but research it! I've found choosing gluten free to be helpful. The pain in my joints and bones is minimal to none, my digestion is better, i have more energy. I attribute this to my overall lifestyle. Given the choice however, if there is a gluten free option, I'd choose it!
Changing your MINDSET… It's WORTH the time!
Founded by Kerri Jahelka in March of 2003 as a small private training facility located in Palmerton Pa. Kerri focused on... Read More
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