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TODAY I AM STARTING ATKINS INDUCTION
--MAKE YOUR HEALTHY PLATES PRETTY -- we eat with our eyes first. “Presentation is important,” says Alice Waters. “Think of a farmers’ market: The way that vendors put produce in boxes and arrange the radishes is enticing. It’s an artistic experience.”
--TRY TO REMEMBER EXACTLY HOW BAD YOU FELT AFTER THE LAST TIME YOU ORDERED ONION RINGS. “When I don’t eat well, I don’t feel good, so it’s a self-reinforcing process,” “The last time I ate a highly processed meal, I was up all night, thirsty from the salt and vaguely nauseated by the fillers and additives. On the other hand, when I eat real food, I feel good and get plenty of sleep.”
--CONNECT "GOOD THOUGHTS" WITH HEALTHY FOODS. for example, dream of your grandmother's yummy, cozy vegetable soup ... try to have them replace dreams of corndogs which remind us of fun at the carnival. my favorite is the incredible Jimmy's salad, (in the old days of trendy, gourmet restaurants on the expense account) ( slices of Hearts Of Palm, Asparagus, Endive with Roasted Walnuts, & Greens With A Sherry Vinaigrette). “The last time I ate a highly processed meal, I was up all night, thirsty from the salt and vaguely nauseated by the fillers and additives. On the other hand, when I eat real food, I feel good and get plenty of sleep.”
--COMPOSE YOUR PLATES WITH APPROPRIATE PORTIONS OF PROTEINS & CARBS
--PLATE EVERYTHING, INCLUDING SNACKS...PORTION CONTROL. you may overindulge if more than a portion is in front of you. do not serve family-style or your will want to finish off the serving bowls.
--STOCK YOUR FRIDGE WITH LONG-LASTING HELTHY FOODS. e.g. carrots, red cabbage, apples, bell pepper, romaine lettuce. “I get nervous if I don’t have a vegetable available to put on my plate,” says Martha Rose Shulman, author of The Very Best of Recipes for Health .
--KNOW YOURSELF & PLAN MEALS ACCORDINGLY. plan for pitfalls that are typical for you. if you mostly have used the microwave, then do not select foods that require a lot of prep. if you love sit-down meals, many little snacks/meals may not be for you
--SLIGHT CHANGES DON'T FEEL LIKE SACRIFICES, BUT BIG CHANGES DO.
--PUT THE SAME CARE INTO VEGETABLE RECIPES THAT YOU DO WITH MEATS. plain steamed broccoli is not as yummy as broccoli with melted cheese
--PILE ON VEGGIES. "People tend to eat the same weight of food, not the same number of calories, over the course of a day, says Barbara Rolls, a professor of nutritional sciences at Pennsylvania State University, in University Park. By adding water-rich vegetables and fruits and substituting leaner cuts of meat in a recipe, you can create lower-calorie, healthier meals--and trick yourself into thinking you're eating as much as you always have".
--DON'T FORGET PREPARED FOODS. "if chopping broccoli or picking through raspberries isn't your thing, buy frozen. You get the same nutrients without the hassle." salad bars in supermarkets are blessings.
--EAT, DON'T DRINK YOUR FRUITS. juicing, squeezing your fruits removes tons of fiber and actually increases sugars (per glycemic studies)
--ALWAYS EAT DESSERT. Marlene Schwartz, the deputy director of the Yale Rudd Center for Food Policy and Obesity, in New Haven, Connecticut, says it’s a rule in her family. “My kids can have one dessert every day,” she says. “This is how we teach balance and moderation.”
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230.0 lb
Lost so far: 0 lb.
Still to go: 50.0 lb.
Diet followed N/A.
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Diet Calendar Entry for 08 February 2011:
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1760 kcal
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Fat: 33.26g | Prot: 53.12g | Carb: 36.24g.
Breakfast: trader joe's hot italian sausage, egg. Dinner: Trader Joe's fat free balsamic vinaigrette, salad, chicken. Snacks/Other: sauvingnon blanc wine . more...
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gaining 5.0 lb a week
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