Filed under: Beans, Dairy, Eggs, Fruits, Grains, Healthy Lifestyle, Meat, Mushrooms, nuts, Oils, Sweets, Vegetables, weight loss | Tags: food diary, whole foods
As a holistic nutrition counselor, I’m often asked, by my clients as well as my friends and acquaintances, what I myself eat every day. Do I do Paleo? Do I start my day with oatmeal or Greek yogurt? Do I mostly eat fish and broccoli for dinner?
So I thought that I would put together a list of typical meals I might have during the week. Here goes …
Breakfast: A smoothie. The recipe template I use is here.
Lunch: I rely a lot on leftovers from dinner the previous night. If there are no leftovers, I will often make two fried eggs and have them on one piece of buttered dark German rye bread, with perhaps half an avocado on the side. Or I’ll do a can of sardines (I know—not a popular choice with most people!) with some buttered whole grain toast, or a turkey sandwich. I always also have fruit with my lunch, and maybe also some nuts, hummus with whole grain crackers, and/or a little cheese. This is often my biggest meal of the day.
Snacks: I choose not to snack, with rare exceptions. Once I start eating snacks, I find it hard to stop! I prefer to just eat a nice large lunch that keeps me full for 6-7 hours until dinnertime.
Dinner: I’m a big fan of variety when it comes to dinner, so I rotate between probably 40-45 different recipes. Some typical dinners might include a quarter of a roast chicken with half my plate full of leafy greens or other vegetables, turkey and bean chili with a side salad, whole wheat pasta made with any number of different sauces or vegetables, homemade soup with salad or whole grain baguette on the side, salmon with vegetables, shrimp and vegetable stir-fry (using brown rice), homemade tacos on soft corn tortillas, BLTs on whole wheat toast with side salad or vegetables, and pork ribs or pork shoulder made in the slow cooker, with vegetables and maybe also a whole grain like black rice or potato on the side.
Dessert: 85% dark chocolate, 1 or 2 rows broken off the bar. I have this a few times a week. Once a week I might have a more decadent dessert, often out at a restaurant. That can be anything from ice cream to crème brulee to pie.
Filed under: Exercise, Healthy Lifestyle, weight loss | Tags: eating healthy, home cooking, weight loss, whole foods
There’s no need to avoid all grains. You don’t have to shun beans. Juicing as a lifestyle? Not advisable. Paleo? Meh. Atkins? Why, so you have an excuse to eat a pack of bacon every day?
The diet industry in our country loves to push us to extremes. We’re told at every turn to cut out entire food groups, imbibe crazy quantities of this or that, and to then just sit back and watch the pounds melt off. They might indeed come off, but the chance of those pounds staying off are slim to none if you don’t make real, permanent, and sustainable changes. Ask yourself—can I comfortably eat this way for the next 20 years? If the answer is “no,” then you’ll likely need a different approach.
Begin by getting back to the basics of healthy eating and living. You can’t go wrong if you …
Eat whole foods. This means eating food that’s as close to its natural state as possible. Fresh fruits and vegetables. Raw meat that you prepare yourself (as opposed to pre-cooked breaded chicken nuggets shaped like dinosaurs). Nuts. Beans. Whole grains. Not Cheetos.
Cook. It’s so easy to eat out, order in, do drive-thru. But food prepared outside the home tends to be high calorie, and restaurants just serve us way too much food. Cooking at home means you know exactly what’s in your food, and we tend to serve ourselves much more reasonable portions than restaurants do.
Ask yourself if you’re hungry. Most of us, at least some of the time, eat when we’re not hungry. We eat because we’re bored, or stressed, or lonely, or because the food is there, right in front of us, tempting us. Always ask yourself if you’re hungry before eating. You’ll be surprised by how often the answer is no.
Exercise. Schedule it in. Treat it like taking a shower—you don’t try to talk yourself out of showering every day, do you? Likely not. You just do it. It’s not negotiable. To be healthy, you need to move. Walk, run, dance, play basketball, ice skate, do yoga, whatever. Just do something that you enjoy–on a regular basis.
There’s nothing faddish about this advice. Which is why I think it’s the best way to go.