What You Should Be Eating! Must Read!
Why should you believe anything I say? I have studied nutrition and lost 20 pounds in 3 months and counting. By now, I think I know a thing or two. I know that you can do it too!
When we are starting our weight loss journey it is important to start with a clear mind that is focused on the goal of living a healthier life. You have to free your mind from the stress of not being able to lose weight and focus on moving forward. Focus! Focus! Focus! You have to believe you can lose weight and change your life. Your brain needs to understand why you are doing this and why you don't need to do this but you must do this. You have to know that if you continue to feed your body like a trash can that it will eventually spill over and could lead to potentially fatal diseases like diabetes and heart disease. Heart disease is the leading cause of death in both men and women. It's not too late. It is time to change your life and it starts now.
The first thing you have to understand is that food should not be on your mind 24/7. Eating unhealthy foods should not be the most pleasurable part of your day. You know that feeling of excitement when you see your food coming at a restaurant or you shared an appetizer with your friend and now you are waiting for your main course. While those thoughts are nice, those are not the habits you should be creating! It is okay to treat ourselves once in a while but food is really meant to make our bodies run more efficiently and give us energy. Food should not be on your mind all day. I remember I was once this way. While I was at my day job first thing in the morning, I would ask what's for lunch? It was an everyday cycle. My coworkers and I would order Chinese food, Wawa, pizza, you name it. I felt like that was the most exciting part of my day, eating. I realized that this was not okay. Food should not be ruling your life. Food should be healing your life.
Once you understand this concept, it will change your life. Did you know plant-based diets have been shown to reverse health conditions? Once you really learn the benefits of a healthy diet, you will be more conscious about what you are putting into your body and never go back. The best way to do this is not to completely cut out all the foods you love from your diet but learn what to eat and how to eat whatever you want yet still lose weight. I just mentioned that you can eat whatever you want and still lose weight!! The way to do this is portion size. Your diet should consist of a larger portion of the foods that fuel your body and a small amount of the foods you crave, or want. You have to earn it by eating the proper food first. Keep reading. Foods that fuel your body are rich in vitamins and minerals. See more by reading about micronutrients.
Something that I use that helped me was portion control and meal prep containers. They can be found by clicking here. I would literally put foods I crave in smaller containers so I know I was not eating that much, however, I would eat an unlimited amount of nutrient rich foods such as fruits and vegetables. I guarantee you that if you fill your body with foods you need, you will feel full quicker and worry less about what you are going to eat next. When you give your body leafy greens and kale, your insides are dancing and saying thank you so much for loving me and taking care of me, now I can get to work.
I used to think eating healthy was expensive until I found my favorite produce market. I have provided the link to their website here. I literally clean out my fridge and stock it with items that are good for me. I am also a huge fan of Trader Joes. If I cook kale, I will make a large amount of it to last me for days so that I never worry about what I am going to eat. I pretty much eat the same foods or similar foods every day.
Meals should be spaced out about about every 2 to 3 hours. You should be eating about 5- 6 times per day, Breakfast, snack, lunch, snack, dinner, snack. Snacks can be smaller meals.
A sample of what my day looks like:
7A-8A breakfast: Oatmeal or Shake or eggs, fruit
10A snack: mixed nuts, fruit
12P lunch: mixed salad of my choice, kale and fish, tuna, or beans with rice, or soup
3:30P snack: apple and peanut butter (almond butter is a better option), nuts
6P dinner: potatoes, asparagus, broccoli, kale, or quinoa with brown rice, sometimes shrimp
7:30P or sometimes later if I go to the gym: smoothie or shake ( these contain fruit)
Vegetables I purchase: kale, collard greens, spinach, brussels sprouts, broccoli, asparagus, squash, string beans, carrots, cauliflower, eggplant, okra, cabbage, mushrooms, cucumbers, salsa, pico de gallo, zucchini, romaine lettuce
Fruits I purchase: bananas, lemon, blueberries, blackberries, strawberries, watermelon, orange, apples, bananas, mango, pear, tangerine, cantaloupe, grapefruit, cherries, pineapple
Proteins I purchase: fish, eggs, shellfish, tuna, veggie burgers, salmon burgers, yogurt, Vega plant-based protein powder
I am a pescatarian (a person who does not eat meat but does eat fish). I eat seafood but when I used to eat every kind of meat I would purchase boneless, skinless chicken breast, lean beef, and turkey.
There are days when I thought of saying I am a flexitarian just because I like the name. I thought it meant you have become so good at fixing your diet that you start flexing but thats not the case :/. I learned that it is a person who is mostly vegetarian but occasionally eats meat. There are too many terms to learn, but seriously just learn how to eat healthy and do whatever you will stick with. For me, that meant eating mostly fruits, vegetables, and fish. Like I said I also eat what I want, but in smaller portions.
Carbs I purchase: sweet potato, yams, quinoa and brown rice ( They sell packs at Bj's), beans (kidney beans, black beans, garbanzo), lentils, brown rice, potatoes, oatmeal, pasta (whole grain is recommended), whole wheat bread, bagels, tortillas
Healthy fats I purchase: avocados, almonds, cashews, hummus, goat cheese, feta cheese, peanuts, coconut milk, almond milk
Seasoning I use: garlic powder, onion powder, thyme, black pepper, sea salt (I have heard Himalayan salt is good too), herbes de provence, oregano, paprika, basil, parsley, Old Bay
Disclaimer**: I do not buy all of these at once. I switch it up depending on what I feel like eating. Please be mindful of how much you purchase, I do not want anything going to waste.
Your plate should be filled on a daily basis with the foods above, fruits, vegetables, carbs, fats, and protein. Then you can save the meals you crave for a Friday or a special occasion. You have to reward yourself only after you have made progress. This step of limiting those foods you crave such as pizza has to be limited in order to see results.
I want you to really use what I am saying. I have spent so much money trying to find something that works and I am giving it away to you for free. I am doing this because I want to help. Please use it to take action and claim your life back. If you want more or need more, you may schedule a nutrition consultation with me.
If you would like my exclusive list of things I buy at Trader Joe's, please subscribe to our newsletter. Trader Joe's is amazing because they have some really great juices as well as vegan, and vegetarian options.