When talking to someone about The Real Food and The Healing Food Diets the most frequent I get is, "what do you eat!?". The first skill you need to attain when attempting to eat healthy is label reading. Yes, learn how to read food labels. Know the ingredients that are in the foods you buy – you will be amazed when you see how many canned, jarred, and packaged foods contain sugar. When your goal is healthy eating, a better lifestyle and a healthy weight sugar is your enemy! I blogged about what brought Chris and I to this place of healthy eating last fall.
In an effort to encourage you and show others that this is possible I have put together a brief list of what we eat. Hopefully, I will be able to go more in depth later.
- Oatmeal - the real stuff - not the instant kind! I will share a great recipe in a separate post.
- Eggs - we eat a ton of eggs – you can have them just about any way you like, just avoid the cheese.
- Grapefruit – both Chris and I really like a good grapefruit in the morning. Of course any fruit would be good, but just do not over due it because fruit contains a ton of natural sugars.
- Protein Shake - Chris and I love a protein shake after a hard morning workout - just make sure your protein does not have any added sugars (real or artificial).
- Tuna - we like our tuna with Texas Pete
- Veggies & Hummus (carrots, bell peppers, etc...)
- Veggies & Guacamole (we make our own with avocado, Tostitos salsa and a splash of lime and salt)
- Cabbage Salad
- Grilled Chicken Wrap – there are a few wraps out there that do not have sugar. Because we try to minimize the amount of wheat we eat the wrap are kept to a minimum.
A great tip is to have your lunch prepared ahead of time. Sometimes I will make the cabbage salad or chicken salad on Sunday and then eat on it all week – this prevents from me snacking around on not so healthy items. Keep some things prepared in your fridge so you can grab and go!
- Lean Protein & Veggies - for something quick just buy frozen vegetables. Toss the vegetables in a sauté pan and cook for about 10-15 minutes on med heat. I usually season them with a rosemary seasoning (no sugar - check your ingredients!) and maybe add a little water. When eating our veggies we sometimes use a fresh salsa (from Sam's Club) to spice it up a little. Buy different varieties of veggies to help with getting bored with your food!
- Vegetables – you can most likely eat any vegetables you just have to try out different methods of preparing them.
- Rice - I really like rice, but make sure it is a whole grain brown rice. My favorite is Lundberg Wild Blend.
- Sweet Potatoes - we eat baked sweet potatoes a lot because they're a big hit with Colton and Claire. I generally make extra and then make Claire baby food.
- Salad - you can never go wrong with a good salad - just make sure you have a good healthy dressing with NO sugar and NO partially hydrogenated oils.
There are several recipes in the Real Foods Cookbook that we eat almost weekly. We still eat most things that we ate before, but we just had to modify the recipes a tiny bit and ditch some of the side items. For instance we still have hamburgers, but we ditched the bun and we usually have asparagus as a side instead of potatoes.
Think about what you normally have for dinner and just modify. Toss out the pastas and breads and check your ingredients for sugars. It is trial and error, but I promise you can get there!
- Brown Rice Cakes – once again we like the Lundberg brand rice cakes. We top it with either an all natural peanut butter – my preference is Smuckers. Please note, that some all natural pb have added sugar! The Smuckers brand is only peanuts and salt. We also use almond butter which is a healthier option for you.
- Lara Bars – I love Lara Bars, but they are made from dates which has a TON of natural sugar and they usually do not do much for curbing my appetite. If you do eat these hold it to a minimum and try not to eat any for the first 30 days of your diet.
- Almonds & Pecans – Chris takes almond to work with him everyday and sometimes I love a good handful of fresh pecans – remember raw is always better, but not a necessity.
- Lentils – I love chickpeas. I buy them in a can, rinse them off and put them in the fridge and sometimes just grab a handful. They are also delicious tossed in a salad. Bean are packed with fiber and a good way to get full fast! Look at your dinner recipes and figure out how you can add some type of lentils – Black Beans are some of our favorites to add to our Mexican dishes!
What we gave up:
What we gave up was nothing compared to what we have gained, but here are some of the things that we did throw out:
- Grains – white rice, pastas, bread
- Soft Drinks – we never drank a lot of soda, but now we have even less. We do not buy it and bring it into our home, but I will admit that I occasionally have a soda when we eat out.
- Sports Drinks (i.e. Gatorade) – these drinks have a TON of sugar – even if they are of the diet variety they still have artificial sweeteners which are terrible for you!
- Milk – Chris will occasionally have almond or coconut milk, but no cows milk.
- Condiments – Ketchup and Mayonnaise were the two that really went first. Ketchup has a ton of sugar and Dr. Josh has a great recipe for homemade ketchup if you have to have it. We lot hot sauce, but only eat it if it has NO sugar and NO hydrogenated oils. I most frequently use Texas Pete.
Step 1 – clean out your cupboards and fridge of all those nasty foods that will temp you later on.
Step 2 – commit to a time period – 30 days!
Step 3 – GO!!!