|Before - 200 lbs|
b. If eating meat, it must be organic, antibiotic and hormone free. If possible, buy straight from the butcher. Buy local as much as possible, such as from your farmer's market.
c. Dairy should be organic (from cows not treated with rgbh - growth hormone) as to avoid added antibiotics and hormones. Buy local as much as possible.
d. Eat complete grains, ones that have not been broken down. All pasta, rice, and bread must be whole wheat/whole grain. Also, brown rice pasta, brown rice bread, and brown rice tortillas are great gluten free options.
e. Strive for 5 ingredients or less on your packaged foods.
f. Drink at least 8-10 glasses of water per day. Dehydration can cut your metabolism by as much as 80%!
g. Look for no salt added products or low sodium. You'd be surprised by how much salt is in canned soup and other canned products.
h. Sugar should be a real form, such as honey, pure maple syrup, molasses, or organic pure cane sugar (unprocessed). And when I am losing weight, I restrict my sugar intake considerably. Sugar is very addicting and causes cravings and fake hunger cues.
i. No soda at all! Go cold turkey! Soda has been proven to cause cravings and overeating. If you want to lose weight, seriously, do not drink any more soda.
j. Here is a quick list of chemicals and additives to avoid at all costs:
- Artificial colors (red, green, yellow, FD&C colors)
- Benzoate preservatives (BHA & BHT)
- Brominated Vegetable Oil (BVO)
- Potassium Bromate
- Propylene glycol
- Propyl Gallate
- Sodium Nitrate & Sodium Nitrite (in 99% of all deli meats and hot dogs..this one is proven to cause cancer)
- Mono sodium glutamate (MSG)
- High Fructose Corn Syrup
- OR if 6:00 rolls around and I haven't planned dinner, guess what? It's pizza delivery. Every week, I go through my recipes and plan 5 dinners (with sides), breakfasts, lunches and snacks. Here are some of my favorite recipes.
- I have also got into the habit of bringing snacks with me in the car while I'm out. My favorites are raw nuts, trail mix, PB packets (Justin's), pear, and banana. Or if I know I'm going to be out during lunch time, I pack a green monster to sip on.
- Make a big container full of chopped veggies and take a portion out each day with some dressing for a quick lunch. Example: today I cooked 4 c chopped broccoli, 4 c chopped cauliflower, 3 c chopped tomatoes, and 1 c sliced olives and tossed with 1 c cooked quinoa. I separated it out into 4 servings for lunch all week. I could serve it with some chopped avocado and olive oil and vinegar or even 3 T hummus. This can even be served cold!
- Many of the tips I mentioned above are still valid for maintenance. The biggest change is the daily calorie intake is increased to approximately 1,800.
- Just because I have reached my goal weight doesn't mean my healthy diet is over. This is a healthy lifestyle and I will never go back to eating the junk I ate before I lost the weight. When I eat healthy, I have more energy, have better moods, and wake up more easily in the morning.
- I still pay close attention to my daily calories and intake. I notice when I don't input my calories for a week or so, I can easily gain a pound or two. You can gain weight eating real food too!
- I make a rule for myself that I will never buy a bigger size of pants. If my pants are fitting tighter, I detox or get more strict on what I'm eating.
- I don't weigh myself very often. I usually weigh about once a month. I can tell if I have lost or gained weight depending on how I feel and how my clothes fit.