Saturday, April 23, 2011
My wife is contributing some tips re: food choices. This is my wife's advice & my wife's food daily eating example. She is 34, stays home & takes care of our 2 boys, a 4 year old & a 15 month old. She weighs in at 135 and lost all her baby weight twice (and then some) by using Turbo Jam by Beachbody. The following is her advice to a friend who wants to lose weight:
"Here are some guidelines to start out with:
1. Limit yourself on 2 egg yolks/week. You can have as many egg whites, just 2 yolks/week. Yolk is loaded w/ fat & cholesterol.
2. Limit red meat to 2X per week.
3. No peanut butter. That stuff is loaded w/ fat, and it's 190 calories in only 2 tbsp.
4. Limit the cheese to only Mozzarella for now. Skip the cheddar.
5. Everytime you are eating out, when a waiter comes up w/ the bread or chips, tell them no thanks that you are saving room for dinner. Then order grilled chicken dinner, without the rice. And get 'pot beans' instead of refried...w/out the cheese. Get a side salad and use salsa as dressing. If at Italian, get the grilled chicken salad, or chicken grilled w/out white sauces. And get veggies instead of pasta w/ it.
6. Only use reduced cal. dressing & always measure out the serving of 2 tbsp. to have the realistic amount of calories.
7. Save sweets for 1 day/week for now. (We'll cut them completely out later).
8. Skip the carbs at dinner. Skip the pastas, breads, and rices, potatoes.
Here's an example of what my daily eating looks like for practical application:
1.Coffee upon rising. W/ Stevia (all-natural, no cal. sweetener), and 2 tbsp. of powder creamer. Dash of Almond Milk.
2. Shakeology for breakfast before I work out. About 180 calories because I mix it w/ Almond Milk (40 calories/cup).
3. Snack after workout, Fiber 1 bar. 140 calories, and my chewy, choco yumminess for the day.
4. Lunch can be: leftover chicken breast w/ 1/2 cup of low-fat cottage cheese & 1/2 apple, or I get the thin bagels at Costco, I toast the bagel, then spray w/ 5 cal. I can't believe it's not butter, spray. And fill it w/ some lean lunchmeat (as per label serving size) fresh spinach & tomatoes. Or I'll have a SmartOne/LeanCuisine if I have 'em & need a quick bite....or 2 crunchy fresco style tacos at Taco Bell when on the run, but starving.
5. For an afternoon snack, I reach for a pear, carrot sticks, sometimes a string cheese stick.
6. Dinner: Chicken & veggies (broccoli, spinach salad w/ low cal. drsg., asparagus, sauteed (in butter spray & chicken broth) mushrooms, green beans...something green usually). When I'm real hungry at dinner, I eat 2 chicken breasts (boneless/skinless).
7. After dinner snack: 1/2 cup of non-fat plain yogurt w/ 1/2 cup blueberries & 1 packet of stevia. If I feel hungry and only if I have hunger pains.
All this food should put me around 1200-1400 calories a day.
I buy 80 lbs. of chicken breast from Costco a month. Crazy huh? And I never eat sweets really. My Fiber 1 bars are for my sweet tooth. Get those and stash at work so that when the sweets come by and tempt you...you eat the bar instead.
You need to look at all the labels of the foods you are eating and you will see that you are eating too many calories easily. The great thing is, the small changes you make in your diet will start to change your body. So go to the list I made above for you of things to cut and let me know which 3 of the 8 you can start this next week. Let's not go super duper crazy & take away all the food you like. Let's start a gradual elimination of things that are obviously sabotaging your goals.
So tell me, which 3 will it be?"
So which 3 will it be? It's just small changes you need to make in the beginning. Comment below for some accountability!
Linking to Worthy of the Prize Fit Fridays.