Getting Started

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Therefore if any man be in Christ, he is a new creature:old things are passed away; behold, all things are become new.
2 Corinthians 5:17

Getting Started
First of all, this is a lifestyle change, not a diet. So, remove the word ‘diet’ from your vocabulary.

PLAN PLAN PLAN
Planning is the key; if you don’t plan your meals and snacks you will not be successful. Yes, it can be time-consuming, but your body will thank you. Proper planning prevent those stops to the vending machines, or the company snack fund selection and those fast food stops. So, if you set aside time to prep your breakfasts, snacks and lunches the day before, all you have to do the next morning is grab and go.
You can boil or scramble) your eggs the evening before and just grab and go.
Also, you can take your left overs for lunch. You can cook your chicken breast or other meat the day before and have that for lunch with a salad or veggies.
Those frozen steameable veggies are a life saver; you just pop the bag in the microwave for a few minutes: they are low in sodium and calories.

READ THE LABELS
We have to be conscious of what we are consuming.
Read the labels. Take note of the following:
Number of servings
Sugar (the less the better)
Sodium. (The less the better)
Fiber (the more the better); we don’t get enough of this. Also, fiber keeps
you satisfied longer.
Protein (the more the better); protein keeps you satisfied too. Protein is
needed to maintain our muscle mass; as we get older we our muscle mass
decreases.

Just because a label says low-calorie or low fat does not necessarily mean it is a good thing. How much sugar or sodium does that item contain?
cholesterol choose foods with little or no cholesterol.
Fat- Just because something has a lot of fat, it does not necessarily mean that it is bad for you. It’s the type of fat that really matters. For example, some high fat good for you foods are: nuts, avocado, fish, peanut or almond butter, olive and canola oils.
Don’t go no fat, go good fat

If you noticed, I did not mention calories. I did not put a lot of focus on counting calories, because not all high calorie foods are necessarily bad for you; some good examples are: nuts, avocado and Greek plain yogurt. Also, a lot of low-calorie foods do not satisfy me. So, when I read the labels I focus on: the amount of sugar, sodium, fiber and protein. Keep in mind, the fiber and protein will keep you satisfied for a couple of hours.
If you feel the need to count calories, do what works for you. When you include exercise, you will burn off the extra calories.

RETRAIN YOUR TASTE BUDS
I had to train my taste buds. For instance, plain greek yogurt for example
does not taste the best alone, so I have to doctor it up with fruit and
sweetener.

Using less salt is another adjustment. Please get out of the habit of shaking salt on EVERYTHING you eat. I thought I always had to have salt and pepper on sliced raw tomatoes, bake potatoes and boiled eggs. Today, I am fine with just pepper on those items. It took some getting use to, but after a while it becomes second nature; your taste buds begins to adapt. When you notice your belly shrinking, you will gladly give up that salt even more. You know what, too much sodium keeps our stomach bloated.

Consuming less sugar is another adjustment
When I make coffee or tea I only use one packet of sugar if any ( I don’t mess with the sugar substitute too much). Sometimes, the creamers is sweet enough and sugar is not necessary. Once again, It’s all about retraining your taste buds. You may get to the point where you realized that you don’t need 4 packs of sugar in your coffee or tea. The American Heart Association recommends women consume no more than 25 grams of sugar daily. The general guideline for women is to consume no more than 100 calories daily from added sugar. Sugar is in a lot of foods we consume like fruits, veggies and dairy products. So, don’t waste your daily supply of sugar in one or two cups of tea, coffee , juice or sodas.

LOAD HALF YOUR PLATE WITH VEGGIES
Get full off of the good stuff. The other half of your plate will be protein and a complex carb (sweet potato, brown rice/grain, etc.)

Once you get in the habit of eating clean and enjoy how good it makes you feel you will become more conscious of your food choices.

It’s not about making drastic changes initially; it is about making a step in the right direction.

Breakfast options:
1. Boiled eggs, whole wheat bagel/English muffin and fresh fruit
2. Veggie omelet, slice whole wheat toast/ half whole wheat bagel
3. Whole wheat bagel/ English muffin with peanut butter (2 tablespoon or less)
and fruit
4. Oatmeal (low sugar) and fresh fruit
5. Plain Greek yogurt with frozen or fresh fruit added for flavor.
5. Smoothie (made with kale, protein powder, fruit and water)

Snack options
1. Fresh fruit or raw veggies with handful of nuts
2. Apple slices with peanut butter (2 tablespoon or less)
3. Celery sticks with peanut butter (2 tablespoon or less)
4. Boiled eggs with a piece of fruit
5. Trail mix made with cranberries or raisins almonds, pumpkin seeds or other high fiber
nuts and edamame (soy nuts)
6. Cottage cheese with fruit
7. Smoothie
8. Popcorn, plain

Lunch option
1. Green garden salad made with spinach and other veggies add protein (chick peas, boiled
eggs, tuna, lean chicken or turkey)
2. Tuna or chicken pasta salad (whole wheat pasta) with a side of raw veggies
3. Hamburger with all the fixings (minus the bread), cole slaw and baked beans
4. Any meat with two veggies

Dinner Options
1. Any two veggies, lean meat and complex carb. Examples: Cabbage, broccoli,
baked tilapia & sweet potato
2. Beans (pinto, great northern, etc) with brown rice sweet potato

Breakfast Option 1

Breakfast Option 1


Lunch option tuna pasta, cole slaw and cucumber

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