My Eat to Lose Plan 2015

Foodie Friday: My Eat to Lose Plan 2015

Hello People!

This is the one you have been waiting for!  Or at least it’s the one I’m most interested in when I’m looking closely at what one eats to lose weight. In the video I made for you I mentioned that I don’t measure things out; now I do. Some stuff has changed since then so here is the gist:

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I did a lot of searching on the internet at what different people eat to look a certain way.  Mostly I viewed the strategies of James Bond girls, and was led to many of the conclusions that I present here. Also, I got a lot of good nutritional information in the book Six Weeks to Sleeveless and Sexy by J.J. Virgin.Unknown-1  For the record, I am not on a crash diet or any type of boxed food ordered meal program that I pay to eat (other than my vegetables that I will explain later).  This is a diet designed by me, for me, and works with my metabolism which thrives on the macronutrient ratios of: 50% Complex Carbohydrates, 40% Protein & 10% Fat.  This information I gathered doing lots of experiments through eating meals and by reading the book How to Eat, Move and Be Healthy by Paul Chek.Unknown-5

I eat 3 meals a day and sometimes an afternoon snack, but not always.  It depends on my hunger level and when I eat my meals in regards to spacing; also how much I ate at the last meal. Meals are generally spaced about 4 hours apart. I try to eat meals that will fill me up with lots of fiber so I am not constantly thinking about food which tends to happen to me when calories are restricted and I’m eating too many carbs, of any kind. I drink coffee with whole milk and 2 tsp of Manuka honey and one more cup with 1 tsp coconut oil and whole milk every day.  I am not omitting dairy, caffeine, fruit, carbs, saturated fat or chocolate from my diet.  This works for me, but may not work for everyone especially if you have an intolerance (like to dairy) or cannot eat one square of chocolate and be satisfied. The diet is varied and I cook all my meals myself.  I eat as close to “clean” as possible.  There are some exceptions due to the fact that I am not trying to be a body builder or become weird about food.  I love to cook and that will never change.  I love flavor andUnknown am not afraid to use marinades, sauces, dressings or seasonings/salts to make my food taste good. If you don’t know how to cook or what to cook I suggest the cookbook Cook This, Not That! by David Zinczenko and Matt Goulding. Let’s talk details:

Protein

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I eat a lot of protein because it tastes good to me and fills me up. I love animals and wish that I could be a vegetarian, but I feel like crap when I omit animal meat from my diet.  Sorry. Therefore, I buy the least offensive meat possible when I can in the form of organic and/or free range.  Most of the meat I eat is in the form of: Chicken (all parts, not just breast, but no skin due to calories), Skirt Steak, Lean Ground Beef, Eye of Round Steaks, Lean Pork Chops, Pork Tenderloin, Canadian Bacon, Whole Eggs, Salmon, Mahi Mahi, Talapia, Sole, Scallops, Shrimp, Ground Turkey, Turkey Breast on the Bone and Turkey Cutlets. I eat about 150 to 200 calories worth at every main meal which is roughly (depends on the protein source) 3 oz weighed after cooking.

Carbohydrates

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I’ve gotta have these or I won’t be able to stand up.  These have probably been the most limited in variety in my diet as compared to everything else I eat. The carbs I mix and match are: Sweet Potatoes, Brown Rice, Basmati Rice, Squash, Carrots, Sprouted Grain Bread, Beans/Legumes, Fruits and Oatmeal.  These I try to keep low glycemic due to my body processing them like fire and leaving me starving in an hour if they are too high on the glycemic index.  Beans in the form of black, pinto, white, pinquito, lentils and black-eyed peas leave me feeling the most satisfied.  I put them in a crock pot with water or broth, a can of chopped tomatoes and a can of enchilada sauce and let them party in there for 6 to 8 hours on low heat.  I use a rice cooker to make rice and steam vegetables and fish.  I bake my sweet potatoes with no oil but eat them with butter. Squash, Carrots and whatever other veggie is laying around gets roasted in a hot oven with a splash of olive oil. I eat about 1/2 cup or 1 serving of Carbs at my meals. My carbs usually total about 80 to 100 grams a day.

Fats

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I am not afraid of fat and nor should you be.  Fat makes you feel full and gives your brain something to fuel itself with.  We can live without carbs and protein for a while, but not fat.  I cook with fat and eat fat on my salads and in the form of sauces.  I love Butter and Coconut Oil in organic form.  I sauté a lot of vegetables with garlic in Olive Oil and dress my salads in Extra Virgin Olive Oil or Flavored Oils.  I eat Avocados and Nuts a lot too.  Cheese (1 oz daily) is also a fat source for me as well as Whole Milk in my coffee and black tea.  These are of course all measured out using spoons or scales because a little goes a long way.

Vegetables/Produce

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I don’t love vegetables, but force myself to cook them or eat them raw or find recipes to make them taste good.  Sometimes I make soups with them or chop them up raw and eat them mixed with romaine lettuce.  I recently went back to my twice monthly order of a box of mixed organic vegetables delivered to my front door.  This helps me eat them and use them in recipes.  Otherwise, I may not buy them or eat them in the quantities that I should.  I aim to have 5 to 7 servings of fruits (no more than two of these) and veggies a day. Lately I have been planning my meals around the fresh Vegetables I have and not the protein.  My favorite salad dressing recipe is: Extra Virgin Olive Oil of the highest quality, fresh Meyer Lemon Juice, Crushed Garlic, Salt and Pepper.

Calories

Bean Chips

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I messed around with the number for this for a few weeks because I need to lose weight, but I need to not feel constantly hungry too.  Hunger can be tamed by the types of food you eat and the ratios, but know that when you are on a diet to lose weight, there will be a bit of hunger; you are eating less food and creating a caloric deficit – so one must get used to it!  Maintenance will add a few more calories back in, but not MANY more. I initially started with 1,400 but was not losing weight.  Then I dropped it to 1,000 to 1,200 but felt I needed a snack at the mid-day point sometimes.  So, I have settled on 1,300 for now. This seems to be a good set point for me and works with my BMR.  This number may be fiddled with again later on, but for now it is working like a charm.  I do add in 3 cheat meals a month.  These are chosen carefully in advance and I enjoy them without guilt.  It is 3 cheat MEALS though and not DAYS. Also, on Sundays I am allowing myself to eat 1,500 calories and take it easy on exercise. Variety will keep my body guessing.  I also have alcohol occasionally, but it is rare.

Is that what you wanted to know?  Hope so…I am tired of writing now and need a snack 🙂

 

When in Doubt…Go Back to Basics

Think It Through Thursday: When in Doubt…Go Back to Basics

Hello People!

I was going to film this update for you but decided to spread out the info over the next few days in separate posts.  I want to make the posts really personal from now on and make this blog more about me and my journey and what exactly is going on in my personal transformation.  In the past it tended to take on a more general approach to weight loss and staying in shape; although after saying that, all of which I have formerly posted I did and am doing.  Right now though, I want to be extremely selfish because I am fed up with the way things have turned out in regards to my getting and staying in shape…read: NOT.

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First things first, it is NEVER a good time to start.  There is always a reason why it is too hard to do these things.  The fact is if you don’t do it now, then when?  I had to just make up my mind to stop staring at the clothes waiting patiently in my closet (for years now!) to wear because they are 3 sizes too small thinking, “I’ll wear those when I’ve lost weight.”  I am also wearing out my shape wear (a.k.a. gut suckers) and don’t want to buy more to flatten out my belly and thighs.  I just want it done and the only way to get it done is to start and then keep going until it is finished.  No dilly-dallying anymore.  No taking time and the easy route.  That has kept me in maintenance mode and in falling-off-the-wagon-one-too-many-times mode.  I have hitched my trailer to a fast car and am speeding down a highway called Lose Weight Now!  This is the only way for me to do it.  I am focused and have a plan with a mission.  Some may be shocked at my plan and may think I am a hypocrite because I have gone back against my word that I have written posts about, but it is all temporary to get the weight off.  Maintenance will be a different plan.

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So that brings me to my next point: Make a Plan.  My plan is mine and works for me but may not work for you. I’ll share it with you, but don’t think that I believe this is a one-size-fits-all sort of deal. Losing weight is personal and you must experiment (as I have been doing for years!) with what works best for you.  The long and slow routine wasn’t working for me, so I created a more direct approach with fewer pit stops.  The specifics of which I will share in later posts this week.  Just know that I have it in writing and I live these “directions” every day until it is done.  It’s sort of like following an instruction manual; do this, then that, then another until you reach the end.  It has specific guidelines to follow.  I write it all down and look at it and go back and look at other days I have recorded before just to reflect.  I’m using a small spiral bound notebook to track all of my food and exercise info.

My plan is to work in 6 week segments.  I will weigh myself once every 6 weeks (YES!) and measure myself as well.  I have a chart to write down this info on.  I have a goal date of June 10 which gives me about two 6-week groups.  If the weight isn’t all off by then, I will continue until it is. This is a hard-core plan, so a lot should be off by then.

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One funny thing I want to share with you all is that I have been weighing myself all these years on a broken scale!  My scale is probably from the 1970’s and apparently weighs me about 5 pounds less than I really am.  Now that’s a problem!  I only just realized this and was horrified to know that my starting weight was much higher than I had thought. Here are some stats:

Age: 43

Height: 5’2.5″

Starting Weight: 152 lbs.

Hip Measurement: 42 inches

Weight to Lose: 34 lbs.

Goal Weight: 118 (I’m short!)

Reaching Goals

Now I know that weight/weighing oneself is not that great of a measuring tool.  If I find that at 123 I look and feel great and have muscle tone to die for, then that is where my weight will stay. 118 is a goal that I am working towards and that number can be adjusted later if I want it to be different. I formed this very specific plan after I filmed my last video for you but am incorporating things I was doing then into what I am doing now. More to come on this topic later…

 

Sugar Anyone… Again?

Inspirational Sunday: Meditation for Sugar Avoidance

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6 months ago I posted my thoughts on a book I had read and typed out half of one of the meditations in the book.  I want to finish what I started and give you the rest of the meditation.  This part is a little hard to handle…fair warning.  But it may be just what you need to complete the mission of erasing bad habits from your subconscious. Remember, this is to be done lying down in a restful state. Or, if you are an experienced meditator, do what you prefer.  I recorded this on my phone in a calm and clear voice and play it sometimes when I need a hit! To read part 1, click here.

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Meditation: Sugar Avoidance (part 2)

  • You are going to see yourself seated at a large table covered with cakes, cookies, gallons of ice-cream, candy, and even bowls of pure, granulated sugar. The table is piled high with sweets and people are watching as you become increasingly embarrassed by your indulgence in sugar.
  • You are seeing people who are important to you watching you stuff your mouth with all the poisonous sugar food.
  • Your family, your friends, your colleagues watch you as you poison your body with sugar and you are becoming embarrassed.
  • That’s right, you are literally becoming embarrassed as you stuff yourself with sugar.
  • You literally see yourself becoming fatter and fatter.
  • You see your clothing becoming tighter and tighter as you get fatter and fatter. The buttons on your shirt are popping off. The seams of your slacks are splitting.
  • You are imagining pure, granulated sugar in your mouth.
  • It is almost repulsive and nauseating because you can hardly swallow.
  • As you hold this picture in your mind, think: For my body, sugar is poisonous; I need my body to live; I owe my body this respect and protection.
  • Anytime you are confronted with a decision to eat refined sugar, you will bring up that image of yourself stuffing your body with sugar, and you will repeat: For my body, sugar is poisonous; I need my body to live; I owe my body this respect and protection.
  • This will block almost any desire for sugar.
  • Imagine holding the remote control for your television.  Press the “off” button and that negative image of yourself is gone.
  • Return now to the confident, excited, strong image, having no desire for sugar and feeling so good about yourself.
  • Just notice how much better that image of yourself feels.
  • That’s right, you are feeling confident that you can control your craving for sugar.
  • It will become easier and easier to limit refined sugar because you want to live to see your children and grandchildren grow into healthy adults.  You want to experience life to the fullest.
  • You know there will be no situations in which you would allow yourself to overindulge in sugar.
  • You know that this desire for sugar reflects a malfunction in your brain and not a real need to put sugar into your stomach. That’s right, you are gradually changing the nature of your brain. Any urges for sugar are going to grow steadily and markedly less.
  • You are feeling very good about yourself and you feel certain that you have the strength to avoid refined sugar when you choose. Your mind is gradually changing your brain so that you will no longer crave sugar.
  • Just allow yourself for a moment to imagine what sugar, that poisonous lethal habit, does to your body.
  • That image is going to help you to cope totally with any desire to eat sweets.
  • There would be no situation in which you would allow yourself to overindulge in sweets.
  • Visualize your head held high, your shoulders are thrown back and you are feeling so good about your growing strength to avoid sugar.
  • Becoming stronger and stronger and having almost no desire for sugar.
  • You really enjoy that image of strength and confidence. You will take that image of strength and confidence wherever you go.