posted on Aug, 12 2008 @ 01:04 AM
Its very important to work with your sense of tastes as well. If you're accustomed to eating greasy food (stir fried veggies anyone? Delish) you're
going to find yourself hard pressed to enjoy eating steamed veggies.
When I do cook using oils, it's always extra virgin olive oil, however it's still fattening. So, look towards alternatives.
Bake veggies in the oven under tin foil, using low fat broth for flavour, or spray steamed veggies with a butter spray. Use those 0 cal sprays for
frying certain things up. Choose an egg white omlette for breakfast more often than whole egg omlettes. While it's important not to completely omit
egg yolks (which contain leutine, important for eye health), it's also not very heart healthy to eat a lot of them. So, everything in moderation.
Portion your meat (ideally 3-4 oz for a female, and 4-6 oz for males), bake that meat too, or grill it. First cut off any extra skin, bones and fat.
Spray lightly with cooking spray and use spices and herbs to help improve the taste. When it comes to eating it, eat half that chicken breast, not all
of it. Instead of having fries with that, try other things. Bake it with a lid over it or tin foil, keep the moisture in and you wont need all the fat
and grease to improve palatability.
If you want to eat things like potatoes, learn to eat it cold. The cold crystalizes the starches making it resistant to your digestive system. You
will not gain as much weight as eating piping hot mashed potatoes.
Another resistant starch food is bananas, they are fantastic when made into ice cream. If you have a blender or food processer, it's exceedingly
simple to make as well. Blend up bananas, stick in freezer until solid. Take out and blend again with a dash of almond milk, rice milk, soy milk or
skim animal (cow, goat) milk. So easy but it's delicious and healthy.
If you are the kind of person who has a hard time feeling full after a small meal, try eating a cucumber, lettuce or celery as a final dish. Try light
salad dressing, try a spray bottle as well. Light Italian dressing is something like 6 calories for an amount that will vastly improve the taste of
Things like mayo and ketchup are something to be enjoyed as a treat, not to be used at every meal. Try light versions. For a nice light lunch, try 1
spoonful of 1/2 fat mayo in one can of flaked tuna, eaten with fresh cut cucumber sticks. Delicioso, even more enjoyable than a tuna sandwich, equally
filling but less calories.
When looking at your dinner plate, it should be at least half veggies, one quarter resistant starch OR whole wheat grain product, and one quarter low
fat skinless and boneless meat OR egg whites, or fill in the blank protein source.
Combine with exercise and you will soon see a reduction in your waistline. I lost 15 lbs in four weeks eating like this, and adding one hour of
exercise in the form of dancing, three to four times a week.
The trick with exercise is to find something you enjoy. I enjoy dancing, so I turn on the radio and dance around the house. I don't see it as a work
out, I see it as fun and as "me time" yet look at the positive benefits. You might enjoy tennis or hiking or swimming better. Find your thing, then
go do it!