I'm not a doctor, a nutritionist, or even terribly smart, but I did manage to lose a bunch of weight on my own, following completely logical rules. I've found that I lose and gain weight quite easily, so I have to be pretty militant, and found that I'm happiest and healthiest when I'm really disciplined (small, frequent, low-fat, vegan meals and exercise at least 4x per week). When I start to re-incorporate processed foods and (more than occasional serving of) alcohol into my diet is when I start to actually get depressed and disappointed in myself.
You may be different. You may be able to be less diligent with the same results. And good for you. But what I've found, and as I've stated before, a lot of this is about having the right state of mind. Right before I lost the first 15lbs was the worst for me; I was depressed and cranky and couldn't figure out what I wasn't doing. Truthfully, what I wasn't doing was: Giving it a million percent. When you're on this journey, you have to have faith in what you're doing, you have to believe that all your hard work is going to pay off. You have to work for it, you have to picture yourself the way you want to be. Know that what you're doing is going to prolong your life and make it that much better. Don't give up. And if you mess up, gain a little back, get right back on. Never beat yourself up for something when you can use that energy to do some thinking and damage control. Write it out, make up your own rules, and stick to them. It is hard going out, or rather not going out, or having friends see you as a bummer because you only drink seltzer with lime while they pound Jager shots. Whatever. The way I see it, good for them for getting life figured out! But really, people probably won't give you much crap after you lose 20+lbs. They'll be blown away by how fantastic you look!
STAPLES FOR EATING HEALTHY AND LOSING WEIGHT
These are some suggestions of what I like to have in my house. Buy everything as minimally processed as possible (easiest way to do this is to find the package with the fewest amount of ingredients, and of course, very few if any preservatives), buy in bulk as it cuts down on costs for you and for packaging, and local is always best, even better than organic, because why? It helps the farmers and growers in your area. And chances are the small farmers in your area aren’t flying helicopters full of Agent Orange through your area…. Let’s hope…
Also: you can check back on my previous posts as far as my rules for dieting changing your lifestyle so that you actually enjoy getting up in the morning, putting on hot new duds (I LOVE catching guys checking me out, after 4 or so years of no attention, it's pretty saweeet), and taking on the day... but as I recall:
Drink a TON of water, and put lemon or lime slices in it (fresh berries are yummy too!).
Avoid processed foods like The Plague-- this means making most of your own meals and guess what? It means eating a TON of fresh vegetables. (Processed foods just have more stuff your body has a hard time digesting. They are addicting, too, which is why so many of us can't imagine life without them.) This includes having some sort of snack with you wherever you go; keep some nuts or trail mix in your car or backpack or purse, pick up an apple, whatever. Even the organic, "healthy" whatever options are still manufactured at a plant, they're in a bag, and you don't need them.
Portion/ satiation. Eat half of what you think you want, wait 15 minutes, and eat the rest, or eat something small, like an apple. For me, dieting is like quitting smoking. It's really tough the first few days, and I'm ready to kill someone, and my poor husband wants to watch Anthony Bordain and I'm like ARE YOU SERIOUS? I CAN'T WATCH A TWINKIE BE DEEP-FRIED! But give me a few days and then I'm zen, baby! See what works for you, but definitely be aware of slowing down, if not stopping, the second you feel a little satisfied. A portion may be too much for you of something, and if 4 ounces of meat seems small, it's because you need to load up on veggies and grains. (Note: If you're exercising hardcore, you're going to need quite a few more calories. Just make sure to make good choices.)
Exercise. Duh. You don't have to go crazy, but you should find that working out is something that calms you and is a de-stresser. If it's not, find something that is. This summer I walked the SHIT out of country roads, listening to Kanye West, it was the best. Walking is one of the best things you can do to your body, but I don't know if it's the same when you're in a stuffy gym? I'm a fan of work-out DVDs because I prefer to sweat in private, but if you look forward to doing something, you'll do it more often. And once you see the changes in your body, you'll be amazed at how much you rely on working out for peace of mind.
Journal. Keep a record of what you eat for awhile (every single bite or nibble), and see what changes you could make. I kept a journal and then I was like, Eff this, I'll just eat everything healthy all the time and I won't have to write it all down. That worked for me. I also weigh myself every morning and note my weight so I can see if I'm gaining or losing. If my weight changes I note the behavioral or dietary differences, or if I ate a late dinner the night before, or drank more caffeine than normal the day before. Like I said, militant, but it works... for me at least!
MOVING ON.... FILL 'er UP:
PANTRY
* = absolutely essential!
Rolled oats / quick oats -- breakfast!
Flaxseeds Whole, ground fresh, are best, but a couple tablespoons in your morning oatmeal will nix the need for gross fish oil pills, because they're full of omega-3s. It’s also great to have on hand for vegan baking.
All- natural peanut butter * (or almond, whatever your preference)
Olive oil *
Vegetable oil *
Brown rice * They have brown basmati and jasmine and those are as fragrant as they are delicious!
Dried beans * (buy lentils, they're incredibly good for you, are satisfying, and don't require soaking. I like to have dried chickpeas on hand in case I need garbanzo flour)
Canned beans * (my favorites are black beans –which are the best for you—, chickpeas—
great for salads, and for making hummus or falafel— and pintos –great for tacos or with rice. Cannelli beans are white kidney beans and they’re good for blending into sauces and soups to make for a creamy consistency, and are great rinsed and cold, in salads.)
Canned beets I say, “A.H.S.R.O.Y.P.” Always have something red on your plate. A few cherry tomatoes, some canned beets. It cheers up your plate and for me, it usually reminds me that I need to eat more veggies.
Rice cakes (plain) The processed item I can’t live without… yet. Great for pb&j, especially if you can’t have flour.
Whole grain pasta
Quinoa * IS A POWERHOUSE of nutrients. It contains, in its little unassuming grains, every necessary amino acid. It is chockful of protein. I feel bad that it has to travel so far to get here, but it’s worth the guilt. This stuff rules.
Popping corn (2 T vegetable oil, ¼ c popping corn, a medium sized pan and you’re on your way to a healthy treat. We use I Can’t Believe It’s Not Butter spray even though it’s AWFUL for you. Don’t go crazy with the popcorn salt though or you'll get all bloated.)
Raisins * (and other dried fruit, but raisins are the cheapest, usually. It wouldn’t be “Oatmeal with raisins” without these beauties. They’re great for when I don’t have any fresh fruit on hand. It’s the first thing I reach for when I need a little something to get me through staring at my husband’s junkfood while I’m ruminating about making something healthy and satisfying..)
Pasta Sauce
Salsa * (For eating on salads instead of dressing, or on top of eggs or in tacos, etc. Buy whatever your spice level preference.)
Tomato paste
Honey, agave, or maple syrup
Preserves
Low-fat granola for stirring into yogurt, or eating with milk, or making your own trail mix: a serving of granola (I love Bob’s Red Mill’s Low-Fat version), a serving of raisins, and if you feel it, a few nuts. So satisfying!
Almonds (raw and no skin for making milk, plain for snacking)
Cashews (raw, located at some supermarkets and health food stores)
In-shell nuts for mindless snacking –but try not to do that— I’m on a pistachio kick right now but peanuts do too. Make yourself do some work if you’re going to stare at the TV for 3 hours!
Pickles/Greek olives/ Pepperoncinis – I like to add chopped olives or pepperoncinis to salads, they add a little kick and I get my salty fix. Chopped olives are also great for putting on top of quinoa or whatever your grain instead of using table salt. They have a little bit of fat in them but they’re meaty and delicious. Whole baby dills are a great substitute for potato chips; when you need that salty crunch, they’re there for you, happy and willing to help!
Kosher salt and fresh black pepper Lez be adults everbody. Sea salt is better for you, but mos def the big granules require less salt for the same taste and a pepper grinder makes you look cool anyway.
‘FRIDGE
Almond milk * (make your own, dang it! It’s super easy. All you need is to soak some raw almonds overnight, drain ‘em the next day, blend with water, a little honey or maple syrup, strain through cheese cloth and you’re good!) I love a little almond milk with lunch or as a snack, a little creaminess that’s really satisfying.
if you buy Soy milk, make sure it’s organic, even though the term “organic” is quite quickly losing credibility…. Cow's milk is cruel to cows, it's not good for you, and can actually encourage osteoporosis! (Look it up!) Don't drink it. Soy has just as much calcium for no cholesterol, and seriously, no one's going to question the Chocolate Silk in yo' fridge. (The bottles of YooHoo, however? Wait, you drink yoohoo?) And really, they don't make vanilla flavored cow's milk! Vanilla soy or almond milk makes that healthy cereal just tolerable enough!
Fresh, local eggs Bring them to temperature by leaving them out for a bit. Boil up some water in a sauce pan, carefully put in eggs, boil for 9 minutes, and rinse under cold water to get the shells off easy. Perfect for a little protein on a salad, or as a snack. The terms "cage free" and "organic" are misleading and often the chickies are just as tortured. If you live anywhere, you should have access to local eggs. Figure it out.
Cheese if you MUST. BUT NO NO NO NO AMERICAN. Buy local, buy fresh. Use sparingly as a treat.
0% Fage Greek yogurt * This stuff is the BOMB. It’s like 23gr protein for like, no fat, and not too many calories. Warning: you have to be an adult when you eat it… it’s sour but it’s worth it because of its nutrient breakdown. I don’t eat the stuff too much anymore as I try to lean on the vegan side, but a little honey or agave, some of Bob’s Red Mill Low-Fat granola, and some berries, and I had enough energy to run to the moon. Don’t get suckered into the flavored kind; too many preservatives and really, when you’re making a life change like losing weight or eating healthy, give it 100% and make your taste buds change. I promise you, they will!
Soy sour cream A processed ingredient that I like to have on hand for blending with salsa and making a creamy vegan dressing. Mmmm! Also great for baked potatoes or low-fat vegan potato salad.
Tofu I go in phases of eating tofu. I much prefer my own, homemade seitan or bean-vital wheat gluten-sausage, but tofu is a great place to find protein. Try my vegan feta! Extra firm is great for sauteeing, silken is perfect for blending.
Tortillas They last a pretty long time and who doesn’t want tacos, like, anytime? Buy corn, it’s better for you, and you can bake some tortilla chips or have breakfast tacos or veggie tacos whenever you want!
Meat Don’t eat it. You don’t need it. It’s going to clog up your arteries and it’s hard on your body to digest. If you must, stick to lean cuts and eat only 4 oz portions, filling up your plate with veggies and maybe some whole grains. But try to avoid it— even before I decided to give up meat entirely, I would make it a game to see how many meals I could make that were vegan. I always felt insanely good after those meals!
Nutritional Yeast Seasoning Little cheese-y tasting flakes that are full of protein. It’s essential for making vegan cheese, and most seitan and veggie sausage recipes call for it. Still gotta try it on popcorn!
Speaking of making veggie sausages and seitan, you’d be lost without Vital Wheat Gluten, which can also be added to breads to make ‘em heartier.
Yeast, Whole wheat flour, and All-purpose (unbleached) Flour for making your own bread, if you’re so inclined.
Dried spices * My go-to favorites are cumin, thyme, dill, granulated garlic, oregano. Cinnamon, ginger, and curry powder have anti-inflammatory powers. The more you cook with any spices the more you see what you like.
Jarred minced garlic I’m one of those types that has a bulb of garlic that I never go to use until it’s already long gone. This stuff keeps forever, and a little goes a long way.
Veggie broth/ bouillon Necessary for seitan-making and hearty veggie soups. Get low-sodium ones though.
Tamari / soy sauce
VEGETABLE CRISPER.. OR ON THE COUNTER, TO REMIND YOU TO EAT THEM!!:
Lettuce * I like red leaf a lot. It’s buttery-soft, it’s pretty, and it’s not too expensive. I don’t think it’s as good for you as, say, romaine, but if you load up your salad with other yummy veggies you should be okay. There are tons of other options, though, try 'em all!
Parsley / cilantro Nice to have on hand in case you want to make a little guacamole, great to add to soups and stews, or when you need to photograph a dish for your blog and the plate needs a little je ne sais quoi.
Celery Essential as a base for soups, I like to make rice dishes that start with sauteed onions and celery and beans and end with me eating them.
Avocados Go easy on ‘em, they’re loaded with fat, but when they’re cheap (in Wisconsin, at least) or when you need a little creamy fattiness on your salad or even a couple slices on the side of your rice and beans, they’ll satisfy you. And not just because they’re like the prettiest color ever.
Lemons A.H.L. ALWAYS HAVE LEMONS! When I was losing the bulk of my weight, I drank tons of water with lemon. As I mentioned in a previous blog, there’s some research touting how lemon oil can curb hunger pangs. Not to mention getting your vitamin C is always sexy!
Kale Can you say powerhouse? Kale is one of those things you will eat and poop and it will be the same. Which is gross, yeah, but can you imagine how wonderful it is for your insides? Like they’ve been gently loofah’d, probably!! (Wikipedia says that “Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties.[1] Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss.[2] Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.[3][4] Kale is also a good source of carotenoids.[5]” Bam!) I like to tear off the leaves into a bowl, pour a little olive oil on top, and massage the oil into the leaves. (It’s called “Massaging Your Kale” which is the least you can do for the kale considering how meekly it loofahs your bowels.) Soften some chopped onions in a pan with a little olive oil, throw in some sliced mushrooms, cook the kale to tender, and serve with some rice and a little extra protein. Kale is hearty as hell, so be prepared to cook it quite a few minutes longer than spinach or other pathetically weak greens.
Onions I couldn’t live without red onions for my salads or white (or yellow) onions for soups and sauteeing. A.H.O.
Carrots
Potatoes Carrots and baby red potatoes are great to have for soups, carrots are great for juicing and for snacking. Stick to potatoes you don’t have to peel, like a tender yukon or sweet potato, both great for roasting or baking, peels and outer skins of things tend to have all the nutrients you need in them.
Cucumbers Slice ‘em, put a little salt if you must, and call it a snack.
Squash I love spaghetti squash. It’s so easy to make and it really sates the need for pasta. Butternut squash makes a yummy soup, and it’s good for you as well. Acorn squash, baked, with a little margarine and brown sugar is delicious too!
Mushrooms
Cherry tomatoes
Zucchini Great for grilling or sauteeing, good for soups as well. I love some grilled zucchini with fresh lemon squeezed on it, super satisfying.
Peppers Great for grilling or sauteeing
Spinach Don’t give Dole your money! Buy a bunch, pick off the leaves from the stems, put the leaves in your salad spinner, fill your salad spinner up with cold water, and let them soak for a bit so that any grit will rinse clean off. What do you mean, you don’t have a salad spinner????
Corn (frozen) Soups, baby!! or rinse the frost off for taco salads!
Spinach (frozen) Soups, spaghetti, etc.
Broccoli Eat it fresh or eat it steamed, either way, it’s super good for you!
Bananas I have to even out my carbon footprint from not eating meat by eating bananas. They’re creamy, and a peanut butter slathered rice cake, slices of banana and a touch of honey…. PERFECTION.
Strawberries / berries (fresh or frozen) Great for your morning oatmeal, or whatever.
Apples * I note that apples are a staple because they’re year-round.
There is so much good food out there waiting for you. Don't be afraid to experiment. Cheers!
WISH LIST
Olive oil
Vegetable oil
Rolled oats / quick oats
All- natural peanut butter
Rice cakes (plain)
Brown rice
Whole grain pasta
Quinoa
Dried beans
Canned beets
Popping corn
Raisins
Pasta Sauce
Salsa
Tomato paste
Honey or maple syrup
Preserves
Low-fat granola
Almonds
Cashews
In-shell nuts
Pickles/Greek olives/ Pepperoncinis
Almond milk
Soy milk
Fresh, local eggs
Cheese
0% Fage Greek yogurt
Soy sour cream
Tofu
Meat (don’t do it)
Lettuce
Veggie broth/ bouillon
Jarred minced garlic
Dried spices
Flour
All-purpose
Yeast, Whole wheat flour, Unbleached All-purpose flour
Vital Wheat Gluten
Nutritional Yeast Seasoning
Parsley
Celery
Avocados
Lemons
Kale
Carrots
Cucumbers
Mushrooms
Onions
Potatoes
Cherry tomatoes
Zucchini
Peppers
Corn (frozen)
Spinach
Spinach (frozen)
Broccoli
Bananas
Strawberries / berries (fresh or frozen)
Apples
