Two days have now passed since Thanksgiving. We still have leftovers in the refrigerator, but not a lot. Because I had to work yesterday and today, I decided to officially start my diet Monday morning. That way I can go to the grocery store tomorrow, with a prepared list and take my time stocking my kitchen with the right foods to get started.
Even though I am not really starting until tomorrow, I have to say I was really good yesterday, as I only had a turkey sandwich on multi-grain high fiber bread, and last night I had turkey again, mashed sweet potatoes (no marshmallow stuff), very little stuffing and I ate more collard greens than anything, and no bread (enough of that in the stuffing). Fortunately for me, I love all sorts of greens and I don't find it difficult to eat them often. Also instead of eating dessert with my husband, who had sweet potato pie with whipped cream, I had a few pieces of fresh pineapple.
Many diets, such as Atkins and a few other high protein diets do not encourage you to eat fruit. However, I believe this to be a mistake and a serious one when it comes to good health. I realize that fruit has sugar content, however it is natural sugar, not refined, also fruit has digestive enzymes that aid in digestion after dinner. Look at the countries that tend to eat fruit after a dinner and you will notice that they are typically in good health and not over weight as a result, i.e. Chinese, Italians, Greeks, Vietnamese, etc....
Another reason to eat fruit, preferably fruit that is in season, is for the vitamin content. Most fruit is loaded with vitamins and anti-oxidants, not to mention high in fiber, which is very important for proper digestion and keeping the colon clean. Who needs colon cancer? But for weight loss, please refrain from fruit juices. Not only are you getting the higher sugar content by drinking the juice, but you are missing out on the fiber to counterbalance the sugar intake. Best to stay away from juices while trying to loose weight.
Apples are really good this time of year, and there are so many varieties. Besides being a high fiber fruit, they are very versatile, they're loaded with vitamins, and they are filling. You can use them in salads, bake them, grill them in a pan or on a grill, make homemade apple sauce, and I personally like eating them just as if they were picked from the tree.
TIP: If you are in need of a snack and craving something you shouldn't have, eat an apple and drink an 8 oz. glass of water first. If you are still truly hungry afterwards, wait another 15 minutes and have a small amount of whatever you are craving. But be honest with yourself, as chances are, you are no longer hungry. Don't eat just to eat!
This tip leads me to another important issue; eating without really being hungry. I know that I am guilty of this one, as a matter of fact, it is the primary reason that I am over weight. I seldom eat because I feel hunger, I eat out of habit, I eat because my husband is eating, I eat out of boredom, I eat for comfort, I eat with my eyes, I eat because my taste buds are watering and telling me how good something is, and I justify eating and ignore the warning signals that my brain is sending. Nine times out of ten, I am not eating because I am hungry, I seldom allow myself to get empty. It would be better if I'd listen to my inner self telling me, "You'll be sorry Athena, don't do it!" Unfortunately over the past five years I have been ignoring my higher self and running amuck with my appetite. This is going to change!
Now I am not saying that it is good to wait until you are starving, then we tend to eat too much, but it doesn't hurt to feel a little burn in the tummy every now and then. (That is often when our bodies are burning those stored up calories.) Also it is better to eat more times a day, but much smaller portions, such as two to three pieces of fruit, a cup of non-fat (plain) yogurt, etc., in between meals. Of course then your meals need to be smaller as well.
NOTE: Notice that I said plain yogurt, as fruited yogurts does not have the benefit of providing the good flora that plain yogurt. Also you are not getting fresh fruit in store bought fruited yogurts, and you are either getting sugar or artificial sweeteners which is not good. Try adding your own fruit or fruit compost to the yogurt. A good choice is Greek style yogurt, which is strained with a thicker creamer consistency, much like sour cream. It can be used to substitute sour cream as well. There are several companies that market Greek style yogurt.
Well as for me today, I had a cup of plain yogurt with fresh pineapple for breakfast, and a half of very lean low sodium ham sandwich on multigrain bread for lunch, and I had a half of a banana for my mid-afternoon snack. I've had two cups of coffee today and quite a bit of water. Got to drink the water, that's a must!
I feel good about myself today and I feel very motivated.
Now I need to make out my grocery list so I don't blindly go through the store tomorrow; that's a bad habit of mine and I know better. I'm going to make out this list and then I plan to stick to it. Also I must remember not to go to the grocery store hungry. Better to go right after I have breakfast.
I have to start thinking about exercise which is something that is lacking in my life at the present time. That one is really going to be the challenge for me due to my work schedule and a long daily commute to and from work. I will figure that out thought as it is a must.
TIP: If you are in need of a snack and craving something you shouldn't have, eat an apple and drink an 8 oz. glass of water first. If you are still truly hungry afterwards, wait another 15 minutes and have a small amount of whatever you are craving. But be honest with yourself, as chances are, you are no longer hungry. Don't eat just to eat!
This tip leads me to another important issue; eating without really being hungry. I know that I am guilty of this one, as a matter of fact, it is the primary reason that I am over weight. I seldom eat because I feel hunger, I eat out of habit, I eat because my husband is eating, I eat out of boredom, I eat for comfort, I eat with my eyes, I eat because my taste buds are watering and telling me how good something is, and I justify eating and ignore the warning signals that my brain is sending. Nine times out of ten, I am not eating because I am hungry, I seldom allow myself to get empty. It would be better if I'd listen to my inner self telling me, "You'll be sorry Athena, don't do it!" Unfortunately over the past five years I have been ignoring my higher self and running amuck with my appetite. This is going to change!
Now I am not saying that it is good to wait until you are starving, then we tend to eat too much, but it doesn't hurt to feel a little burn in the tummy every now and then. (That is often when our bodies are burning those stored up calories.) Also it is better to eat more times a day, but much smaller portions, such as two to three pieces of fruit, a cup of non-fat (plain) yogurt, etc., in between meals. Of course then your meals need to be smaller as well.
NOTE: Notice that I said plain yogurt, as fruited yogurts does not have the benefit of providing the good flora that plain yogurt. Also you are not getting fresh fruit in store bought fruited yogurts, and you are either getting sugar or artificial sweeteners which is not good. Try adding your own fruit or fruit compost to the yogurt. A good choice is Greek style yogurt, which is strained with a thicker creamer consistency, much like sour cream. It can be used to substitute sour cream as well. There are several companies that market Greek style yogurt.
Well as for me today, I had a cup of plain yogurt with fresh pineapple for breakfast, and a half of very lean low sodium ham sandwich on multigrain bread for lunch, and I had a half of a banana for my mid-afternoon snack. I've had two cups of coffee today and quite a bit of water. Got to drink the water, that's a must!
I feel good about myself today and I feel very motivated.
Now I need to make out my grocery list so I don't blindly go through the store tomorrow; that's a bad habit of mine and I know better. I'm going to make out this list and then I plan to stick to it. Also I must remember not to go to the grocery store hungry. Better to go right after I have breakfast.
I have to start thinking about exercise which is something that is lacking in my life at the present time. That one is really going to be the challenge for me due to my work schedule and a long daily commute to and from work. I will figure that out thought as it is a must.
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