Healthy Eating

Time for getting back on track.

I wrote these instructions for myself because this has worked for me before. Maybe they can help you too:

Healthy Eating...

You really should try to get rid of all the goodies in the house

(that includes sugary cereal--I will eat the whole box if its the only sugary snack I can find!).

• Breakfast at 8am
• Mid-morning snack around 10.30am
• Lunch around 1pm
• Mid-afternoon snack around 3.30pm
• Evening meal between 4:30 and 6 pm.

With a schedule like this, your blood sugar levels are maintained at an even level, preventing ravenous hunger that often leads to overeating and poor food choices.Here are some healthy food ideas:

Breakfast:

Plain Cheerios

Bran Flakes

Wheat Chex

(Any whole grain cereal with little sugar, really)

Frosted Mini Wheats

An Egg

Bacon/Sausage

1/2 Whole Wheat Bagel/English Muffin & Cream Cheese

Yogurt

Oatmeal (with a little brown sugar of course!)

An Omelette

Bran Muffin

Lunch/Snacks during the day:

Tortilla chips & salsa

Pita triangles & hummus

Tuna/turkey/ham sandwich (whole wheat bread)

PB & a little bit o honey

Tortilla (whole wheat) & cheese roll up

Whole wheat crackers/pretzels

BLT

Egg Sandwich

Yogurt

Veggie Soup

String Cheese (Costco has big bags of a variety: colby jack, cheddar, etc)--this is my "go to" item if I'm hungry

Cottage Cheese

Apple & Cheese

Fruit--Grapes, Orange, Banana, Raisins, etc.

Peanut Butter with celery or whole wheat bread

Snap Peas

Baby Carrots

Cherry tomatoes

Dried fruit

Unsweetened granola

Hard boiled egg

Slim Fast---buy a can of the powder, its cheaper than the cans and lasts quite awhile.

Cheese & Whole Wheat Crackers

Fritos---if you must have chips...these aren't that bad for you.

Popcorn---seasoned, or with parmesan

Nuts

Salad

Trail Mix

Fiber Bars

Dinners:

Whatever...but try not to eat bread, potatoes, etc., just protein, veggies, & fruit for dessert. If you do eat bread or pasta, whole wheat/whole grain is best. Watch your portion size.

Try to eat dinner between 4:30 and 6 and then don't eat ANYTHING after dinner. On weekends and for social reasons

its ok to have a little something, but during the week be STRONG. IT DOES WORK!!

Try to eat more small snacks during the day rather than 3 big meals. It will help shrink your stomach and then your portion size will be smaller and you'll lose weight quickly.

If you need a treat, try to eat it earlier in the day instead of after dinner.

It will be hard at first but then your body will get used to it and will be more forgiving if you splurge here and there.

YOU CAN DO IT!

P.S. Drink lots of water.