My Baby Steps in Food

Transcription

1 Three steps FORWARD + 2 Steps BACKWARD = PROGRESS And it's a lot easier when those steps are small, baby steps vs. giant leaps. Here are my baby steps in food that I took, along with starting to move regularly. RESULTS: Went from being a carboholic -habitual dieter (which never got me the results I wanted) to a feel-good-food-and-exercise-craver with muscle tone and 2 clothing sizes smaller (with no change in weight Darcy Holmer

2 Baby Steps in FOOD NOTE The baby steps below I did throughout my journey, which I started when I was 35 and began to move regularly (that also was a journey of baby steps). I learned Mindful Eating strategies that helped me to get back to intuitive eating - eating according to my body s signals and what makes me feel like I want to feel. That and all of the steps below mean that today I eat whatever I want. I don t ban anything from what I consume, solid or liquid (I love red wine). Having said that, it s true that now what I crave and generally eat tends to be things that are healthier and make me feel like I want to feel. I have something sweet every day (dark chocolate generally) but in moderation. I have red wine most nights, but in moderation. I tend not to eat until I am stuffed. I tend to eat mostly things that don t come with labels and multiple ingredients: In other words, real foods. I drink enough water (2-3 liters per day for me). I generally get enough sleep (7-8 hours; when I get less, I get tremendous carb cravings, not to mention am tired, grumpy and tend to get sick more easily). None of this is forced or rigid or restrictive. It s natural, a result of baby steps that have created a natural progression to where I am today.

3 Baby Steps in Breakfast Original Version: Fried Eggs & Bacon & Toast with Butter & Jelly Baby Step: Fried eggs in cooking spray vs. oil / butter Baby Step: Switched to Poached or Scrambled Eggs (no oil/butter) Baby Step: Switched to 1 whole egg egg whites Baby Step: Switched to turkey bacon (or limited portion of normal bacon) Baby Step: Switched to Whole wheat/grain vs. White bread Baby Step: Reduced bread portion (1 slice vs. 2) Baby Step: Used butter or jelly on toast, not both Baby Step: Eliminated bread altogether most of the time Baby Step: Added grilled vegetables into egg-white omelette Original Version: Pancakes/Waffles/French Toast w/ butter and syrup Baby Step: Reduced Portion and added piece of fruit. Baby Step: Make low-fat homemade crepes w/blueberries and yogurt. Baby Step: Rarely eat because of how it makes me feel, just a few bites if I make for the kids, if that Original Version: Sugary cereal Baby Step: Stopped adding sugar to cereal Baby Step: Switched to whole grain / fiber cereal with fruit Baby Step: Switched to Quinoa version (see below) Baby Step: Eliminated cereal altogether because it didn't satisfy me, found myself getting hungry an hour later.

4 Original Version: Donuts / Croissants Baby Step: Ate only on weekends Baby Step: Reduced portion size gradually, adding in fruit Baby Step: Rarely eat because of how it makes me feel NEW! Fruit Smoothies: 1/2 banana; 1/2 cup frozen berries; 1/4 cup soy or skim milk; 1 serving protein powder; 3-4 ice cubes. Blend until super creamy. NEW! Protein Bar: I target approx. 20 grams protein and eat with a piece of fruit or raw, unsalted nuts (almonds, walnuts, etc.) NEW! Quinoa + Fruit: 1/2 cup cooked quinoa mixed with 1/2 cup blueberries, 1/2 banana and a small amount of milk. (Great cereal alternative) NEW! Yoghurt Fruit & Nuts: Greek natural yoghurt (higher in protein; I target one with grams) with 1/3 banana, handful of blueberries and mix of raw nuts (almonds and walnuts). Baby Steps in Lunch Original Version: Pizza Baby Step: Reduced portions Baby Step: Added side salad (dressing on side) Baby Step: Thin (whole grain also an option) crust vs. thick Baby Step: Limited to weekends or special occasions Baby Step: Eat 2-3 small slices + large side salad with lots of veggies, no dressing. Original Version: Pasta w/ Cream Sauce and Bread Baby Step: Eliminated bread on side Baby Step: Switched from cream-based pasta to tomato-based Baby Step: Reduced portion (ate 1/4-1/2 and saved rest)

5 Baby Step: Reduced to once per week Baby Step: Rarely eat, if so more as side, due to carb impact to system (spike in blood sugar, etc. that leaves me feeling heavy, tired and bloated). Original Version: High-calorie sandwich / Fast Food Baby Step: Switched to healthier fast food, like Subway. Baby Step: Ordered turkey and vegetable sandwich on whole wheat. Mustard vs. mayonnaise or other dressing. Baby Step: Limited to once per week Baby Step: Made own sandwich with whole wheat wrap or bread, mustard, vegetables and lean turkey Baby Step: No side of chips or similar. Added piece of fruit. Use salad as bread wrap NEW! Salad: Lettuce (I love Rocket and fresh spinach), raw vegetables (broccoli, cauliflower, tomatoes, asparagus), some lean protein (like grilled chicken) and/or beans. Salsa or hummus for dressing. NEW! Homemade Soup: Steam some vegetables of choice (like broccoli); mix with about 2 cups (depending on amount of vegetables and how thick/thin you want your soup) low sodium chicken or vegetable bouillon and about 2-3 tablespoons of skim milk (milk is optional). Blend until super smooth. Serve with a slice of whole grain bread and/or piece of fruit. NEW: Protein Bar (I target approx. 20 grams of protein) with raw, unsalted nuts or piece of fruit, if I don't have salad with protein (no dressing) Baby Steps in DINNER Original Version: Meat / Chicken / Casserole & Potatoes / Rice & Vegetables w/butter & Bread w/butter Baby Step: Reduced meat portion gradually vs. huge pieces Baby Step: Limited casseroles to dishes whose ingredients I could identify. Casseroles have many ingredients and tend to be high in fat / calories. Baby Step: Increased lean protein vs. fatty. For example, ate more dishes with chicken, turkey and bean dishes vs. red meat and sausage. Substituted ground turkey or chicken for ground beef (Turkey chili anyone? I love it!)

6 Baby Step: Limited red / fatty meat to weekends only, one night. Baby Step: Ate more meals where fish featured as main protein source. Baby Step: Made vegetarian dishes a few days each week, especially dishes with beans to get protein and fiber. Baby Step: Reduced and eventually almost eliminated amount of butter and sour cream used. Baby Step: Switched cooking method to more grilling and broiling vs. frying and sautéing in oil/butter. Baby Step: When possible, used cooking spray or mix of cooking spray and small amount of oil (preferably olive) if sautéed / fried. Baby Step: Reduced portion of starchy carbs, like rice, potatoes, and pasta. Baby Step: Started eating more sweet potatoes vs. only white potatoes. Baby Step: Substituted quinoa / wild rice for white rice or couscous. Baby Step: Added side salad or side vegetables (steamed or grilled) Baby Step: Salad became the largest portion, and I eventually stopped adding dressing as my tastes changed Baby Steps: Added fruit and nuts into salad for crunchy flavor. Started eating more raw carrots, cauliflower, broccoli, and tomatoes along with dark green lettuce (my favorite is Rocket). Baby Steps: Target: Lunch and dinner is 3/4 vegetables, primarily raw. Eat fruit with meals or as snack 2-3x / day Baby Steps: Whole grain vs. white bread Baby Steps: Limited number of meals with bread and starchy carbs Original Version: Pasta w/cream Baby Steps: Eliminated bread on side Baby Steps: Switched from cream-based pasta to tomato-based Baby Steps: Reduced portion (ate 1/4-1/2 and saved rest)

7 Baby Steps: Reduced to once per week Baby Steps: Rarely eat or as more of a small side if go out due to the carb hangover (leaves me feeling bloated, heavy and lethargic) NEW! Easy Fish recipe: In saucepan, steam choice of vegetables (broccoli, cauliflower, celery, carrots) for 3 minutes. Then add a filet of fish / salmon or pieces of shrimp (shelled and deveined). Steam until fish / shrimps are cooked through. Note: If use broth as liquid for steaming, then can use it after as a tasty sauce. NEW & NOW: Most dinners are big salad (mix of dark green lettuces; mango; avocado; tomatoes; onions; pepper) and piece of protein (generally broiled salmon filet, salmon burger, white fish, chicken or pork). On the weekend, if we go out, I'll generally have a salad for appetizer (ask for dressing on side so I can control amount or leave it completely) and protein for dinner. I'll eat a piece of bread with butter if I like, as well as share dessert. I eat whatever I want but stop when I am satisfied, which is a huge change from before. Also, I will often not eat all of my appetizer so I am still hungry for my main course. Hunger is the best seasoning to a meal! Baby Steps in Snacks Baby Step: Reduced portions of cookies, cakes, chips, cheese and crackers, and other re ned or processed carbohydrate snacks. Baby Step: Switched to low sugar granola bar Baby Step: Switched to dark chocolate, gradually gravitating to 85% dark chocolate or Lindt dark chocolate mint or sea salt. Baby Step: Switched to banana and raw, unsalted nuts (walnuts and almonds) as a snack Baby Step: Switched to healthier whole grain / baked chips (and limited portion) Baby Step: Other salty alternatives: Bagel chips; Rice cakes (can add light cheese or small amount of peanut butter); salted nuts NEW: Raw vegetables (broccoli, cauliflower, etc.) with hummus NEW: Banana or apple with peanut butter (or a few unsalted, raw nuts)

8 NEW: Raw, unsalted nuts, sometimes with some banana mid-am. Vegetables with hummus for afternoon snack. Baby Steps in BEVERAGES Original Version: Latte, Coffee or Tea w/cream & sugar Baby Steps: Skim or low-fat milk vs. cream Baby Steps: Artificial sweetener vs. sugar Baby Steps: Cut out artificial sweetener & switched to soy milk* Baby Steps: Switched to soy milk light* / unsweetened Baby Steps: Drink coffee with small amount of milk and green tea with cinnamon. Original Version: Soda; Juices; Sweetened Water; Energy Drinks, etc. Baby Steps: Reduced portions/amount consumed each day Baby Steps: Substituted diet or no-sugar added flavoured water Baby Steps: Reduced to two diet sodas or "diet" water per day and added water (for flavor: plain carbonated water w/small amount unsweetened juice or lemon) Baby Steps: Reduced to one diet soda per day, drank water rest of the time (with lemon or small amount unsweetened juice) NEW: Water only for the most part (incl. plain carbonated with unsweetened juice or lemon) Original Version: Mixed Alcohol Drinks: Ice cream drinks; sugary mixes (daquiris, margaritas, sweet martinis, Bailey's, Kahlua, etc.) Baby Steps: When out, limited ice cream drinks to 1 then switched to non-cream-based drinks Baby Steps: Eliminated ice cream drinks or creamy concoctions.

9 Baby Steps: Switched to drinks like Gin & Tonic or Diet Soda & Rum or make up your own mixed drink with carbonated, plain water, unsweetened juice, and some vodka, etc. Baby Steps: Limited to 1 mixed drink, then drank wine NOW: Drink mostly red wine, in moderation according to how I want to feel. : ) Baby Steps in Dessert Desserts are, by definition, a treat. I prefer the real thing, although you can find many recipes for healthier versions if you like that). I have found that if I want something, trying to substitute something healthier for it just leads me to eating the substitute and then eventually eating the real thing I craved, too. When you eat intuitively, employing mindful strategies to help you get there, you will find that less is more. Generally, just a couple of bites of a dessert is perfect for me. It satisfies my sweet tooth and I don t leave the table feeling stuffed or thinking, Oh, why did I eat the whole thing? It stops tasting as good after a few bites, especially if I ve had a meal before it. Baby Steps in Cooking / Ingredients Original Version: Butter & oil for Cooking Baby Step: Switched to olive oil Baby Step: Switched to olive oil spray (so use less but still oil) Baby Step: Switched to cooking spray when cooking on stove. Started steaming fish and vegetables. Baby Step: Grill vs. fry meats (no sauce). Also great to grill veggies. NOW: Use healthier methods - grilling, broiling or steaming - almost exclusively. I just don t enjoy the taste of oily, greasy things. Original Version: Creamy or oily sauces / Dressings Baby Step: Replaced butter / oil with olive oil when possible Baby Step: Replaced olive oil with balsamic vinegar for salads or homemade healthy hummus Baby Step: Swapped cream-based dressings / sauces for low-fat-yoghurt based or low-sodium broth-based sauces. Avocado and tomatoes are also good to add creaminess / moisture.

10 Baby Step: Fresh herbs and spices to give flavor to meats, fish, vegetables, salads, etc. Baby Step: Mainly use spices, low-sodium broth, low-fat yoghurt w/spices, homemade healthy hummus, avocado, tomatoes, or similar to add flavor. If olive oil, then very small portions. NOW: Rarely use dressings. If have dressings, I have them on the side and dip my fork in vs. pouring over my salad. However, generally I prefer just the flavor of the salad. As for sauces, I love Bearnaise sauce with steak and french fries. I have it on the side and dip according to my taste.