The Menu
There are plenty of sources that tell you what not to eat, which personally, I find really annoying. It doesn’t take a genius to figure out what foods are detrimental to the achievement of a healthy lifestyle and it just puts such a negative spin on dieting, it’s a huge turn off. I would much rather find a positive, reinforcing source that lists all the foods that I can and should eat. When it’s painted in a positive light, I get excited. So, here’s a list of the foods that are usually on my shopping list:
Grains/Seeds/Nuts
Yes, I am not afraid of carbs anymore! And you shouldn’t either, if you’re eating whole, unrefined, unbleached grains. I am watching the portions and frequency, however.
Whole Wheat Pita Bread
Brown Rice
Quinoa (not quite a full grain, but grain – like) This is my new staple, because it is a superfood.
Ground flax seed
Sprouted Whole Wheat Pasta
Granola – I buy Bear Naked granola, which is made of 100% natural ingredients.
Natural Peanut Butter
Vegetables
I try to buy organic whenever possible. I’ve done some research, however, and found that there are some vegetables and fruits that you don’t have to buy organic. Basically, if you have to peel them to eat them, like avocados, bananas, and mangoes, then you don’t have to buy them organic. Fruit and vegetables with thick skins are impervious to harmful pesticides, since the pests can’t get to them. Also, there are those vegetables that pests are not interested in, like onions, so pesticides are not necessary. Here’s a complete list of vegetables you don’t have to buy organic. Broccoli, Eggplant, Cabbage, Banana, Kiwi, Asparagus, Sweet peas (frozen), Mango, Pineapple, Sweet corn (frozen), Avocado, Onion
With the same respect, there are fruits and vegetables that you should always buy organic. Peaches, Apples, Sweet bell peppers, Celery, Nectarines, Strawberries, Cherries, Lettuce, Grapes (imported), Pears, Spinach, Potatoes (All of this information and more great healthy living topics can be found on Dr. Weil’s website. Helpful links are located on the right sidebar of this site )
Potatoes/Sweet Potatoes
Tomatoes
Cucumbers
Spaghetti squash – A new discovery
Mixed greens
Onions/Shallots
Beets
Kale
Baby Spinach
Broccoli
Avocado
Fruit
I am sadly allergic to several fruit, so my options are limited.
Blueberries
Raspberries
Mangoes
Oranges
Pears
Honey Dew
Canned Products (Organic)
Naturally, fresh foods are better, but canned foods aren’t bad at all. I also appreciate the convenience factor.
Garbanzo Beans
Kidney Beans
Sweet peas
Amy’s Organic Soups (Lentil and Minestrone) – What I love about these soups is not only that they’re absolutely delicious,nutritious, low on sodium and calories, but also because all of the ingredients (which are not many) are organic and wholesome.
Eggs and Dairy
Organic Whole Milk Yogurt (I like European Style)
Organic Cage Free/Free Range Eggs
Meat/Poultry/Seafood
I haven’t bought meat yet, but when I do, it will be Grass Fed and hopefully Free Range. Commercially produced meats are fed a diet that mostly consists of corn, meant to grow and fatten the cattle up in an unnatural rate. Since the cattle’s digestive system is not capable of maintaining this diet, it gets pumped by antibiotics and hormones to help it with digestion. Basically, the meat we eat is filled with corn and it’s sick its whole life. (You can learn more about this in Michael Pollan’s critically acclaimed book The Omnivore’s Dilemma: A Natural History of Four Meals, watching Food, Inc, among other sources)
Free Range Ground Turkey
Free Range Chicken
Grass Fed Beef
What Is In My Lunch Bag
I mentioned in an earlier post, that every Monday I bring a bag of food to work and eat out of it throughout the day for the week. Normally, I keep the following ingredients at work:
Tub of organic mixed greens, tomatoes, cucumbers, onion, avocado, whole wheat pita bread, raspberries, blueberries, mangoes, oranges, Bear Naked 100% natural granola, whole milk organic yogurt (European style), hard boiled free range eggs, tub of cooked quinoa, garbanzo beans, kidney beans, Amy’s Organic soups, and I keep salt/pepper, extra virgin olive oil, cumin, basil, balsamic vinegar, peanut butter, and lemon juice at work at all times.
I eat small meals throughout the day, roughly every 2-3 hours, so the majority of my eating happens at work. I mix things up each day to have a variety, so I like keeping different ingredients around, but always stick to my own food.
Meal #1 9AM – a bowl of fruit/berries with whole milk organic yogurt and tea/coffee. (Lately, I haven’t been drinking too much coffee, since I’m cutting down on milk)
Meal #2 – 11AM – 1 to 2 hard boiled eggs (depending on how hungry I am)
Meal #3 – 1PM – Either a quinoa salad (recipe to come), green salad with raw veggies, avocado sandwich, or can of soup
Meal #4 – 3PM – Usually, I’ll either finish the other half of meal number 2, or just have the other option!
Meal #5 – 5PM – This is normally a snack, so I’ll have a generous handful of granola or two scoops of natural peanut butter
Dinner is normally a delicious production, which I enjoy cooking for 2. I never know what we’ll be in the mood for and I will be posting recipes.
I enjoy the variety of my meals and I look forward to eating wholesome dishes in reasonable portions. I also work out after dinner, so I’ll have a protein filled snack after to repair my muscles.
Counting Calories
Bah. I don’t really do that anymore, but since I have done it in the past, I pretty much know how many calories I’m consuming with each meal. I do have a short term goal of losing weight (with a long term goal of being healthy), so I try to eat no more than 300 calories for each meal. It is not completely accurate, but I will get into calorie counting later on. My plan is not to restrict myself, but to understand serving sizes and listen to my body. I do not want to overeat, but to keep my energy levels up and replenish my body.
Thanks for reading!
Y.
