Breaking Bad Habits...

I am a very (((very))) bad eater. I eat lots of bread, cheese, bean burritos and sweets and that is about it. I am always in a hurry and eat whatever is quick. I don't usually worry about what my eating habits are doing to my INSIDES. I do however often worry about my weight and it seems to be getting higher and higher as I get older. 

So I picked up this book the other day at Costco called Eat This, Not That.

 

They have several of them, but this was the one that seemed like more of a summary of all the others. After reading all the horrific information about the bad stuff we eat and how to make better choices, I happened upon the chapter that listed the top 10 best foods we can eat.  And here is the list:

1. Quinoa (or oats)
2. Greek Yogurt
3. Almonds (walnuts, pecans, peanuts, peanut butter with only peanuts and salt)
4. Swiss Chard (romaine, spinach, celery, kale)
5. Bell Peppers (sweet potatoes, carrots, tomatoes)
6. Grapefruit (oranges, watermelon, strawberries)
7. Avocados (olive oil)
8. Green Tea  
9. Eggs
10. Garlic (onions, leeks)

Next to each item, they had optional choices that are almost as good, which are in parenthesis. So then I decided to do a little more research online and found that many other top 10 lists include three more foods:

1. Berries
2. Salmon (wild salmon is the best)
3. Broccoli

All of these foods are healthy because they are nutrient dense (more nutrients per calorie than most other foods), contain vitamins and  minerals that prevent disease (from cancer to arthritis and many more). These foods should be included in our daily diets and I DON'T EAT MOST OF THEM!!!

So I made a goal to ONLY eat the first list of 10 for TWO WEEKS and to add in the second list for the second week. I don't know if only eating these foods is nutrionally recommended, but all the food groups seem to be represented.

I am on day four. I have lost 4.5 pounds. I feel great (a little weak at times, but good overall). I am so happy that I am cutting out all the bad stuff from my diet and learning how to take control of my eating. Anyone want to join me for this challenge? No calorie limits -you can eat as much as you want of each (you won't lose weight unless you limit your calories though). And I allow myself low calorie condiments, herbs and spices - even a little brown sugar on my oatmeal and sweet potatoes.

Happy Healthy Eating to All (and good bye to my beloved bagels...)!!! :( Suzy

UPDATE: I'm so excited! I've got two blog readers that want more information and might try this healthy eating plan too! Yippee!!! Here are some ideas of what I have been eating:

1. Scramble two eggs with a little bit of water added (it makes them fluffier); serve with half an avocado and green chili salsa (I love the Trader Joes one, but anyone will work and chiles are on the list with peppers!)

2. Cook Quinoa (1 cup Quinoa to 2 cups water; boil and simmer for 15 mins); sauttee some onion and garlic; add to cooked Quinoa as well as some chopped parsley; toss and add some olive oil if desired; it resembles couscous in texture; it is a great replacement for brown rice; a 1/2 cup has 5 grams of fiber

3. Cook a sweet potato in the microwave for about 3 mins; skin and mash; add a sprinkle of brown sugar and cinnamon - yummy! (helps my sweet tooth)

4. Salad: I love tons of cut up veggies in my salad; add romaine lettuce and spinach, a grated carrot, a chopped tomato; a chopped red pepper; a chopped avocado; and some diced onions; toss with low fat balsamic vinagerette; add some cold cooked Quinoa  or nuts if desired

5. Egg Salad: Chop up several hard boiled eggs; add a couple tablespoons greek yogurt and some mustard; chop a dill pickle and some green onions; eat on top of a salad of romaine lettuce and spinach or in a half of an avocado (you could also make deviled eggs the same way)

6. Saute fresh spinach and swiss chard in olive oil; add diced onions and garlic; serve with broiled salmon; add a spritz of lemon juice before serving

7. Cut up berries and freeze; add to a serving of Greek Yogurt - they are so yummy and give it a sweet flavor! (I prefer them frozen, but fresh is fine too - I also get my kids to eat this by adding a little jam as well to sweeten)

8. Bake a whole head of garlic for 15 to 20 mins until soft and sweet; add to a tossed salad or into any other recipe

A couple other notes: I bought flax seeds to add to my cooked oatmeal; you can also add them to the Quinoa or to salads (they add a nutty texture if you buy them whole not ground).

The Greek Yogurt is a great replacement for sour cream or mayonnaise in any recipe; they sell it in large tubs at Costco and it has no fat and 3x the protein of regular yogurt (keep in mind a serving of Yoplait has as much sugar as a Snickers bar!!!).

Eat old fashioned oats or steel-cut oats rather than instant oatmeal (don't eat the pre-flavored instant ones - they add tons of sugar to them); granola is also made with oats, but make sure it is a low sugar one like Bear Naked or make your own at home with nuts added.

I'll add more details when I think of them!!! And please help with other ideas of how to incorporate these items into your diet and especially your kids diets! My daughter actually ate just these foods for three days and loved them! Even if you don't eat JUST these foods, adding any amount of them to your diet will make you healthier! Suzy

Comments

[karen]

wow! suzy can u tell us a bit more about what exactly you do eat. do you make omlettes? just curious how this works (and if i can do it too :) )

[Connie tacazon]

I've seen similar lists so I think this is valid. I think I'm going to try this with you, been feeling real bloated lately. Please post/share recipe resources. Outside of stir fry and fresh salads I don't know what else to make. Good luck and thanks for the motivation.

[Janna]

Count me in!!!

[Judith PInon-Menendez]

I would love to try this adventure/change in life style with you. I too have been struggling with my weight and been looking for a way to take control. Please keep sharing the great ideas.

[Ally]

Suzie,
I've been eating "clean" since November - lost 11 pounds - and actually eat every single item on that list of 10 plus some. I don't think eating only those foods IS good for you, but it sounds like a fun challenge and a way to get new foods into your diet. I have 8 weeks of my own personal meal plans (I make a new one each week so I can go to the grocery store with a good list) if you'd like any copies. I also recommend Clean Eating magazine for a few months to get on track, and they provide 2 weeks worth of meal plans each issue. I think you should also get Tosca Reno's book as it simply explains the whole clean eating lifestyle. The thing is, I am never hungry, never weak, and as I said, 11 pounds, melted away.

[Ally]

Oh - and PS restrictive calorie diets are some of the worst things one can do, the key is to rev up your metabolism. I promise, if you eat 1500-1700 calories per day, do some exercise each week (and I know you do), and eat FIVE small meals a day, mixing your carbs WITH proteins, you too will have incredible results.

[Melanie]

Good for you! Keep up the good work!

[Shana]

Suzy--I applaud you. I'd be soooo sad to not eat bean burritos though!

But I haven't been feeling good and this may be just the ticket.

[Gina]

I have terrible eating habits! It is easy to fall to unhealthy snacking and meals, though, when in a hurry or just very hungry or lazy. We fall into those habits often! :) I also snack more than eat meals, which is quite unhealthy I know. :P

[Christine B.]

Great idea! Thanks for the recipe suggestions! Maybe I'll start this too. I have been thinking about cutting out all the sugar & crap too. I love this selection of foods too because they're not crazy weird or hard to find/expensive. And I eat these foods pretty regularly too (with the sweets/crappy food added in, of course)