The New Me's Typical Day of Eating

This was originally an email..but others have asked me the same thing, so following is what is a typical day of eating like for me..and also entails of the dietary changes I made to help get me where I am.

As far as what I ate, I try to eat every few (I've settled on every 2) hours to keep my metabolism revved up..Not full meals, just something.

Eating every few hours gets your metabolism revved up, and your body will burn what you take in much much faster.

A typical day is something like this:

Breakfast (usually 6a) - One of the following

Maple/Brown Sugar Instant Oatmeal

Maple/Brown Sugar Instant Cream of Wheat

1 container (Single Serve) of Nonfat Yogurt - I like Yoplait

Egg Whites (no eggs) - Equivalent to about 2-3 Eggs I guess.

1/2 or 1 Pancake (depends on my appetite)

Snack (Usually 8a/9a) - One of the following

Piece of Fruit - Apple, Banana, Some Strawberries, Some Grapes, Cup of Applesauce, Some Carrots, Some Celery, Raisins, Etc.

Usually a small single serving portion size - IE 4 or 6 Strawberries, 10 Grapes, 5 Mini Carrots, etc

Lunch (Usually 11a/1130a)

Cup of Soup - The Healthy Choice ones are pretty good, esp the Tomato Basil

Cup of Chicken Broth + Piece of Fruit (The broth isnt that filling so if I am still hungry, I have an apple or banana)

Small portion of Leftovers From Dinner - Some Veggies and 1/2 piece of chicken, for example

Salad with Fat Free Dressing (I wont touch Dressing unless its Fat Free)

Snack (Usually 2p or 3p) - One of the following

Piece of Fruit - Apple, Banana, Some Strawberries, Some Grapes, Cup of Applesauce, Some Raisins

Dinner (Usually 5p or 530p)

I use a small plate (like a side dish or saucer size) to control my portions

Piece of Chicken and some Vegetables - The vegetables should take up about 1/2 the plate

"Vegan" Chicken - I buy it at places like Wild Oats, Sprouts - Organic Food Stores. Tastes like chicken, but made of vegetables.

Very low in fat

If I go out, I usually end up with a salad or piece of chicken and I make substitutions as needed

-Salad - Fat Free Dressing only, remove Croutons, Cheese, and Egg

-Chicken - Plain no Sauce, Get Steamed Vegetables instead of anything Fried

I eat almost exclusively white meat chicken...I pick off the skin. Dark Meat I had read was less healthy than White, so thats why I switched.

Dessert

Fat Free Pudding

Sugar Free Rice Pudding (it only has 70calories and 1g of Fat - Regular Rice Pudding has about 200 calories)

More Fruit, Raisins, etc

I try not to eat after about 730p or 8p, but I am not always successful.

My body is so used to eating every few hours that I get hungry.

so If I do, I try to limit myself to only fruits and vegetables.

Cut Out Soda (I dont know if you drink it or not) - When I gave it up, it was my first 15 lbs.

Drink lots of water

I monitor how much Fat, especially Saturated and Trans Fats are in the foods I eat.

Saturated and Trans Fats are BAD - Have as little as possible

ANY kind of UNsaturated Fat is the GOOD Fat - You Need those - Monounsaturated, Polyunsaturated

I monitor how much cholesterol is in what I eat.

This is why I gave up eggs and Red Meat.

But anything in moderation, so you can still continue to eat those as long as you don't overdo it.

For me, they just arent a part of my lifestyle anymore.

I originally eliminated all sweets..for the 1st 6 months, now Im not quite so restrictive.

But the huge cut in my portion size plus the Working Out gave me a double whammy and helped me to lose so quickly.

I eat what I want, in moderation..and I use working out to balance it out.

But I eat some healthier alternatives like these:

Special K puts out a line of Cereal Bars that are quite tasty - Chocolate Chip, Chocolate Pretzel, Strawberry - all are about 90 calories and only a 1.5grams or so of Fat. Delicious and Low in Fat!

Fiber One puts out Brownies that are only 90 calories. Not the same as real ones, but pretty close.

Watch the breads..Breads are Carbs and once you digest them, they make you gain (and not lose) weight.

Try to switch to Wheat or MultiGrain

I use the Multigrain Sandwich Thins and the Wheat Bagel Thins - About 100 calories per serving (2 pieces) versus about 250 for a regular bagel. Many companies make them - I think Nature's Bounty and Sarah Lee and Thomas'

Watch the other carbs too

-Breads

-Rice

-Pasta

Limiting these will also help. In a dietary sense, Carbs are BAD!

Ask for Brown Rice instead of white (its better, and falls in the multigrain family - can help lower cholesterol)

I no longer use butter, margarine, or any subsitute - althhough Promise is supposed to be the best one.

Oil wise, I use Canola oil because I tried Olive Oil (which is the best) but I can't stand the taste.

When I need to sautee or fry something - I just Canola Oil flavored Pam - Chicken, Vegetables, etc

I know there is much more...the blog that you got emailed is on the internet at www.projectjmz.blogspot.com

and my older posts have some more hints that helped me - Feel free to read thru if you like.

and of course, you can always ask.

This is all stuff I learned as part of my journey.

It Never Ceases to Amaze Me...

when people tell me how much I motivate them, that their motivation in turn continues to inspire me.

I was on the fence about working out this afternoon, as the Trainer rescheduled on me. I had already worked out yesterday (Weights and Cardio), so I was thinking maybe I should take today off and rest and go back tomorrow. But, I was all Revved up with no place to go, so I figured I might as well workout since I already felt like it, and Everytime I have ignored my urge to workout, I end up dreaming about it and waking up the next morning feeling incomplete. How's that for dedication?

So, I started to do the full workout (30 Minutes of Weights and Exercises, 35 Minutes of Elliptical)..but my 38 year old bones were cracking a little too much so I decided to give the Weights a rest and just do Elliptical..since at this point, getting on the Elliptical is like walking or breathing ;-)

I was just leaving the Gym when the Maintenance Guy for my Apartment Complex stopped me on my way out and asked me, How did I lose all my weight. I see him all the time through the windows of the Fitness Center, so apparently he noticed my progress too. After I explained how I cut my portion size, also began eating multiple times a day, every few hours...He shook my hand and said how proud he was and that he was so glad to see me prove that it can be done, the natural "weigh." He further said he had a few pounds to lose and watching my progress motivated him and he was gooing to begin adopting some of my healthier habits.

Sometimes, its the random people who you never realize how much you impact them. And how much they can impact you in the same moment.