Yesterday was my first day and I did quite well and so far loving it. I’m sure it was helpful that I was busy. I’m getting ready to start a new job, I am a nurse. I got my tb skin test done, filled out some papers and start my new job on monday. It is a rehab facility alot different from the cardio pulmonary nurse but less stressful and only 5 min from home. Actually within walking distance if I am inclined to some exercise. I did some grocery shopping, picked up some new scrubs and then went to the barn to check on my horses. Usually the barn is bustling with activity but it was quiet. The owners were away at an auction and the rest were out of town at the aqha show this weekend as showing season kicks off.
My preggo mare is as big as ever as we wait for the blessed event, poor thing looks uncomfortable. I took my gelding cowboy for a ride and groomed up some of the rescue horses who ache for attention. By the time I left the barn owner called me and told me she was running late and asked if I could feed the horses. I miss feeding time such a feeling of satisfaction listening to my mare crunching her grain. Then home cooked dinner and went to avenger movie with hubby. I was so proud of myself, no popcorn soda. I had some green tea in my bag and was totally satisfied. Then came home and had fresh strawberries for dessert. My reward hitting the 240’s.
Weight is 249 lbs bmi 40.4
Today is my day is get organized before I hit the grocery store. One of the things I have gathered is this plan emphasizes to stay away from the bar codes and shop on the outer limits of the grocery store. Try to stay away from the barcoded items and make alot of things from scratch.
These are the MAIN principles taken from Tosca’s book eating clean
• Eat 5-6 small meals, everyday
• Eat every 2-3 hours
• Combine lean protein & complex carbs at every meal
• Drink at least 8 cups of water, everyday
• Never miss a meal, especially breakfast
• Avoid all over-processed foods, especially white flour and white sugar
• Avoid saturated and trans fats
• Avoid sugar-loaded colas and juices
• Consume adequate healthy fats (EFAs) everyday
• Avoid alcohol
• Avoid calorie dense foods that contain little nutritional value
• Depend on fresh fruits and vegetables for fiber, vitamins and enzymes
• Stick to proper portion sizing
Great blog for recipes is www.graciouspantry.com
Basic shopping list I got from the website. Ty gracious pantry.
- Ezekiel brand breads – Most often found in the freezer section. This brand of bread has several types to choose from, but read ingredients as not all are clean. If you have a whole foods or trader joes great but I will post a recipe you can make from scratch.
Dairy & Non-Dairy
Dairy is the source of much confusion for clean eaters. So here’s a general breakdown.
- Milk – Either fat free or 1%.
- Cottage cheese (for those who eat it) – Low fat. (NOT fat free or full fat.)
- Yogurt – Always opt for Greek yogurt when you can. Fat free, plain yogurt (regular or Greek) is the only way to go. You can always mix in your own fruits and dab of honey or maple syrup if you need it flavored.
- Cheese – Most cheeses are avoided completely due to their high fat content. But should you choose to indulge, buy the real thing. No shredded cheeses. If you need it shredded, buy the block and shred it yourself. Real grated Parmesan cheese is acceptable in moderation. (Note: Most Kraft brand Parmesan cheese is not clean. If it can sit on a shelf or in a cupboard for weeks or months, it’s not clean. Buy the stuff in the refrigerator section.)
- Unsweetened almond milk
- Unsweetened rice milk (made from brown rice, not white)
- Unsweetened soy milk (however, if you go this route, be sure to purchase the organic variety to avoid GMO’s)
- Unsweetened LIGHT coconut milk – This is NOT the stuff in the cartons. This is the stuff in the cans.
- Eggs - These are a staple, especially egg whites. While most of the nutrition is in the yolks, eat them in moderation. Egg whites you can eat as many of as you like. But try to avoid the carton egg whites.
- Chicken & Turkey – Boneless, skinless poultry breasts are your best friends if you eat meat. Don’t even bother with other parts like legs or anything with the skin on. The breast is the way to go. If you can afford organic meats, it’s always a better way to go.
Beef is not typically part of a clean eating diet for many people. But for others, they just can’t give it up. So if you don’t want to go without, choose the leanest cuts of beef you can find. A butcher can help you select these.
If you are willing to forgo beef, try venison, bison or buffalo. Both are much healthier than beef and are very similar in flavor.
- Pork – While even I will enjoy pork chops from time to time, overall, pork should be avoided. Things like ham and bacon are definitely NOT part of a clean eating meal plan. Skip the Canadian bacon as well. (How Canadian bacon ever got labeled as healthy is beyond me!)
- Duck – This is too fatty to be part of a clean eating meal plan.
- Venison – While I have never cooked with it, it is a very lean meat and can be used in place of beef in most recipes.
- Fish – Most fish is considered clean, just be careful of the mercury content found in most fish today.
This is where you really want to stock up. If you are concerned about pesticides, the general rule of thumb is to purchase organics for produce that has thin skin such as peaches, nectarines and all berries, and purchase regular produce for produce that has thicker skin like bananas and oranges. Google “The Dirty Dozen” if you want to have a list of the worst pesticide laden produce.
So this is where “Shop The Perimeter” really comes in. The produce section is your friend. Load up when you can as you’ll want most of your eating plan to be generated from this section of the store.
- Berries of all kinds
- Star fruit
- Any other fresh fruit you enjoy
- Bell Peppers in any color
- Squash of any variety
- Collard greens
- Green beans
- Sweet potatoes
- Onions of any variety
- Any other fresh veggie you enjoy
When you do venture into the aisles of the store, you should only be there for a few, food related items such as:
- Tea – particularly green tea
- Coffee – decaf is always best if you don’t mind it
- Oatmeal – Just the plain kind. Nothing flavored. Opt for steel cut oats or traditional rolled oats. I personally use quick oats, but only on occasion. Most of my oatmeal recipes use steel cut or rolled oats.
- Canned items with no added sugar – There is a lot of debate as to whether or not canned items, even without added sugar and salt, are clean due to the BPA’s in the cans. But if you do decide to purchase things like beans or tomato sauce in a can, read the ingredients! There should be no added sugar (sugar, evaporated cane juice, dextrose, fructose, corn syrup, high fructose corn syrup, etc…) in the list. Also, watch the sodium content in canned goods. It can add up quick!
- Dry beans and legumes - like lentils, black beans, chickpeas, etc.
- Brown rice
- Whole wheat or whole grain (like brown rice) pasta
- Other whole grains such as barley
- Nuts – Again, read the ingredients here. Nuts should be the only ingredient on the package. Usually, this means you’ll be buying raw nuts.
- Seeds – Quinoa is a seed and it’s wonderful stuff. I use it a lot. Sun flower seeds, sesame seeds, chia or flaxseed are all good choices.
Sometimes I don’t know how I got here. Oh I joined 3 fat chicks like everyone else but how did a texas healthy girl turn into a 250+ overweight middle aged woman. Yes I still consider myself a cowgirl even if my horses the last 7 years have turned into expensive hay eating lawn ornaments. I love horses and always will, they are my passion and my instrument into becoming the cowgirl I was and the one I want to become again. I have dreams. Dreams of being a healthy woman competing again. Rodeos are probally out but I have aspirations on doing great things with my magnificent creatures.
I need to clean up my act so to speak. Clean eating and whole foods are the only way to go, basically it is what I grew up on minus the fried chicken, white potatoes and cobblers. Join me on my journey. I will post recipes, my progress and pictures of my horses and becoming the cow girl I want to revisit.
I think we all have to hit bottom before alot of us realize what we are doing to ourselves. For me it has been coming… I kept telling myself I need to lose so I can get back up on my horse. She is preggo right now and expecting a foal any time so it has been an excuse of not dedicating myself to a better healthy and life. I went to the doctor last week, and I now have high blood pressure. I begged and pleaded to not be on medication, he prescribed some anyway but is allowing me to lose weight to see how it goes and see where we are in 60 days. So new life will start tommorow. I am ready.
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