100 lb. Club - whole food living

View Full Version : whole food living

02-01-2007, 03:16 PM
Okay.. I'm sold. I know what not to eat. I know I should not live on processed/high fat/high sodium foods. I know this. I know what I should not eat or limit eating.

Here's the tough part for me.... what should I eat? Call me blonde - but I just don't know. I've never been a big veggie eater... but I'm slowly improving.

I don't really like fish... (unless it's battered and deep fried :nono: ) I can eat chicken. I love red meat.. ground beef.. steak. Don't really touch pork. (besides bacon :nono: ) so what? what do I cook? Give me some typical "whole foods" meals.

btw, hubby and I are going to start a garden this year (we have one acre) carrots and maybe some beans. I'm really looking forward to the summer so we can eat some of our own produce.

Thanks for any help.

Please feel free to read my fitday and provide me with any feedback - good or bad - it would really help.


02-01-2007, 03:33 PM
Have you checked out the whole foods forum? Also, the book Superfoods RX is an excellent resource on some of the best foods for you and why they are the best.

Typicals for me:
Brown Rice - I usually have this almost every lunch and every dinner
Steel Cut Oatmeal (or regular oatmeal) - I have this almost every day
Beans - I love beans! Usually every lunch and every dinner
Veggies - Steamed, Roasted, Braised, Raw
Fruit - I try to eat a piece of fruit every day
Nuts - I snack on nuts but I am a bit careful because they do have lots of calories
Whole grain breads - I buy one that contains no sugar and it is pretty good. I make sandwiches
Whole wheat pasta - I sometimes eat this but I usually don't care much for pasta
Nonfat plain yogurt - I mix this with frozen berries for a sweet treat

Typical dinner - Brown rice, beans, oven roasted chicken, green beans
Typical lunch - similar to dinner except usually minus the meat
Typical breakfast - I cheat here sometimes, it may be oatmeal but I use oatmeal for snacks during the day. Breakfast is usually a fruit smoothie with protein powder.

Want pasta? Try whole grain pasta, with some tomato sauce with minimal ingredients (tomato sauce, spices) and meatballs made from ground turkey breast. For a side, try some oven roasted zucchini.

Want hamburgers? How about a turkey burger (season it how you like it), on a whole grain bun with lettuce, tomatoes and onions. Fries? How about some sweet potato oven fries.

Want pizza? Go ahead. Get a whole grain premade pizza crust or buy whole grain pizza dough (Trader Joe's carries one), top it with tomato sauce, spices, shredded mozzarella, some veggies and maybe some lean meat (I usually don't put meat on my pizza so I don't have specific advice for that).

I do focus on whole foods but I wouldn't say every item I eat is something I would classify as a whole food but I really do try. Whole foods really though is about eating stuff with limited processing and eating stuff that nourishes your body. I say go for it :)

Mrs Quadcrew
02-01-2007, 03:38 PM
I am into the whole foods (and doing the YOU plan) Get the book Superfoods Rx - that will give you some ideas too. What I do is I do not buy any foods that are processed anymore.

Only whole grains (brown rice), fresh (and frozen) vegies and berries, Fresh fruits. Nuts, (not roasted and salted ones either!)

Steel cut oats or whole grain no sugar cereals.

We only eat beef once a week now. We eat mostly turkey, chicken and fish (NOT battered and fried!) there are some really good tasting fish out there to try, some strong, some delicate flavored.

Twice a week we eat meatless meals - beans are a great base for meals.

We eat salad everyday too - NOT iceburg, good dark varieties.....mediterranian blend, fresh spinach, romaine, etc. I have cut ALL sugars out of our food (real and artificial) we do not eat any "white" food. Instead of white potatos, we now have baked or mashed sweet potatos.

You pretty much shop the outside edges of the store, and don't venture into the processed foods areas.

I have never felt better in my life, nor have I ever been satisfied as much. I am doing this for the rest of my life.

02-01-2007, 04:11 PM
I couldn't have changed my lifestyle without veggies. I've always liked volume. With veggies I get to eat so much more food, volume wise then a higher calorie item, like the grains or even fruit.

You said you are getting better. That's good. I'm wondering what you've tried. What you like and what you DON'T like.

-Have you tried spaghetti squash? I make it with browned onions and garlic and a little marinara sauce. Very good.

- I make stir fries a couple of times a week. I always start off with onions, red peppers, zuchinni, carrots,broccoli, tons of mushrooms (very low in cals) and add plenty of fresh garlic to make them tastier. I add chicken breast to it. Although it's good enough to eat without it. You could add some lean sliced beef as well.

-You're all probably sick of hearing this, but I eat cauliflower probably 5 -6 times a week, which I cook in a little chicken consomme.

- I also make a yummy salad with fresh baby spinach, red leaf lettuce, red onions, strawberries and mango. I dress it with a drop of balsamic vinegar.

- I make a yummy finely chopped cucumber, tomato and onion salad with a lemon juice, oregano dressing. It keeps for quite a few days since it has lemon juice in it, so I make a big batch of it.

- I eat chicken breast a few times a week. I serve it on a bed of sauteed spinach and garlic and top it with a broiled sliced tomato. Delish.

- I season chicken breast with some taco seasoning and grill it, slice it and serve it over a salad and crumble 1/2 taco shell over it. You could sprinkle on some salsa.

-Have you tried salmon fillet? Or talapia? Very good mild fish. Add lots of garlic, some seasoned corn flake crumbs. Very good.

-For lunch I live on Morning Star Farms products, definitely the most processed food I eat. I love their Chick Patties. 150 calorie, 9gms protein. I eat that with a huge bowl of steamed veggies. I also like the Spicy Black Bean Burger @ 140 cals.

You've got to be open to new things. Experiment, experiment and then experiment some more till you find what you like. If you want more specific recipes or anything else let me know.

02-01-2007, 04:12 PM
Charbar - I'm SO glad you asked this!! This is EXACTLY the quest I am on and have checked out numerous books from the library lately only to find they contradict each other in some way or another. I appreciate the responses here!!

Great list, Nelie! I will be referring back to this!

Mrs. Quadcrew, you have come through again for me!! I do have a question for you though. We are REALLY wanting to be rid of sugar and artificial sweeteners also. BUT, what do you do? Just not have anything sweet anymore or do you use a natural sweetner? If natural, what do you use? My husband was raised having desserts ALWAYS, and this is a biggie for him, but even HE is wanting to be rid of sugars and artifical sweeteners. He has been using honey, but it has a lot of calories versus artificial sweeteners. I have read that molasses isn't much better than sugar and we have tried Stevia but cannot stand the taste. Sooooooooo - what do you suggest?

Wow, Robin!! You can bet I will be trying your stuff! They sound SO good!! May I ask, what is chicken consomme? Is it chicken broth? I buy the canned (fat free/low sodium). And, how do you sautee spinach? As for more specific recipes/ideas, I would absolutely wholeheartedly appreciate any and all! I am making our menu for next week at this very moment and was SO glad I logged on to see this!

Thanks so much, ladies!!!

02-01-2007, 04:21 PM
Dr. Oz suggests Agave Nectar for a sweetner.

02-01-2007, 04:30 PM
Dana, everyone has given you great suggestions. I checked out your fitday.
I would switch from Kashi go lean 6 g. sugar to Kashi 7 whole grain puffs 0 g of sugar.
Read , read , read labels.
Find out what amount of sugar, fat and everything else that you are going to put into your mouth. Remember fat free foods have sugar in them and all kinds of stuff. We have so much stuff written about foods its hard to know what to believe. But I believe this, our ancestors didn't have the foods we have today and were much healthier and muscular for it. If it is artifically made it doesn't belong in my body. I see you like red meat my family does also and we now eat buffalo and they love it.

02-01-2007, 04:34 PM
Dr. Oz suggests Agave Nectar for a sweetner.

Thanks! I will have to try this. I imagine this is in health food stores and not grocery stores? Or am I wrong?

02-01-2007, 04:35 PM
use spaghetti squash instead of pasta... it amazing....

02-01-2007, 04:51 PM
I forgot to mention it but Mrs Quadcrew did. Shop the perimeter of the store! I hardly ever venture into the aisles/middle of the store for anything except canned beans, dry beans and brown rice. Also, the only thing I get from the frozen section are frozen fruit and frozen veggies.

My other suggestion is try new foods :) I never had butternut squash until last year and it is pretty amazing. I used to do a "try a new veggie" days when i went shopping. It helped that I used to shop at a large Korean market for produce quite often but now I'm hooked on frozen veggies. I'd buy something, then search online how to cook it, then cook it. It is pretty fun to try new things.

02-01-2007, 05:03 PM
I can't say I eat a completely "whole foods" diet, but I do make my meals at home as healthy as possible (if you squint really hard, you won't notice the can of diet soda accompanying the healthy meals...sssshhh...;) ).

I love pizza. I use Boboli whole wheat crusts to make my own at home. I especially love bbq chicken pizza, which I make at home with chicken, center-cut bacon (40% less fat than regular and only 25-30 calories per slice), reduced-fat shredded cheese, and bbq sauce (I use an organic one from Whole Foods that has only 25 calories per 2T--it may contain some organic sugar cane, though).

Like Nelie mentioned, I also LOVE burgers, so for us, it's turkey burgers on wheat buns. I sometimes add bacon and reduced-fat cheese and a soy mayonnaise--very yummy, and leagues healthier than restaurant burgers.

Stir-fry dishes are my best friend. For me, this is the best way to get in some veggies (since I really can't stand most veggies). I just use chicken, frozen veggies, and a sauce/marinade from Whole Foods and serve over brown rice or whole wheat couscous.

Last night, we had boneless skinless chicken tenders baked in olive oil, garlic, and parmesan cheese. I served the chicken over a mixture of frozen corn, peas, and diced carrot and brown rice with some more garlic and olive oil (not much) mixed in for flavor.

I've discovered an amazing recipe for orange chicken (I LOVE Chinese food, so being able to make it healthier at home has been a lifesaver). I just use some reduced-sodium soy sauce, orange juice, white cooking wine, honey, and orange marmalade and seasonings (ginger, garlic, onion, crushed red pepper...) and marinate/cook the chicken and add 2 bags of frozen broccoli--delicious!

Mrs Quadcrew
02-01-2007, 05:09 PM
Ritzy - we have cut all sugars out of our eating. If it is a natural sugar we have it (of course!) I also allow myself 1 ounce of 70% cacao chocolate every couple of days if I want it. Often times, I don't even want it. since cutting all the JUNK out - the cravings ceased. Nada! NONE! I really think it almost a miracle that it works that way, but it does. Once you have it out of your system, you just don't care for it anymore. it had to be an all or nothing approach for me, nothing else has ever worked, and I didn't want to have surgery to loose this weight.

I have not had one chip, cookie, cracker, sweet (other than my 70% chocolate) in 5 weeks now. I have never felt better in my life. And the weight is coming off in leaps and bounds! (I know that will slow down eventually, but it's pretty exciting right now)

I do use the Agave nectar. It is a LOT sweeter than sugar is, so it takes a tiny amount to sweeten something, and it has no bitter after taste like Sevia does. I use it in my steel cut oats in the mornings - about 1/2 teaspoon of it along with 1/2 cup of berries and some cinnamon. I will also core and cut an apple and sprinkle it with a little cinnamon in a bowl - drizzle 1/2 t. of agave nectar on it and cook it in the micorwave for a couple of minutes. (those are the only time I even use the agave.)

It only took about a week of completely cutting the sweets and processed foods out before I noticed the cravings were no longer there.

I recommend reading Superfoods Rx and You on a Diet - they both will open your eyes and are both very helpful as far as planning what you want to eat and how to do it for the rest of your life.

I am thrilled with the changes I have made, and the best part is that I know I can live this way for the rest of my life. I am not "deprived" of anything!

02-01-2007, 05:12 PM
Here is a link to the whole foods forum:


02-01-2007, 05:34 PM
I'd start out with lean meats, whatever fresh/frozen vegetables you like, some fruit, and some whole grains (sweet potatoes, potatoes, brown or wild rice, etc.). I like the 50/25/25 deal that Sonoma promotes - your plate should be 50% vegetable, 25% meat, and 25% grain. You could start with a few simple meals (grilled chicken, a baked sweet potato, and a side salad, for example) for the first few weeks.

This is what I usually buy: chicken (typically boneless breasts, for convenience), shrimp, salmon, zucchini, eggplant, onion, garlic, bagged leafy greens (not iceberg), quinoa or amaranth, potatoes, sweet potatoes, bananas, frozen berries, dried fruit, milk, plain yogurt.

02-01-2007, 05:59 PM
I think what's amazing about eating whole foods is the way my taste has changed. A few years ago I ate a lot of "re-engineered" foods that were ff/sf - muffins, bars, dressings, yogurts, you name it. Now I can't stand the taste - they all smack of chemicals to me. Even "regular" food that's highly processed tastes bad now. Lol, a few weeks a go we were watching the Food Network and saw a segment on how they make Twinkies. We reminisced about how much we loved them as kids, and on a whim bought a box the next time we were at the store. Both my husband and I almost gagged when we bit into one-it just tasted like chemicals.

Now I eat whole grain, mostly whole/frozen/fresh foods, organic dairy, with very few pre-made foods. I do like one brand of pasta sauce that is low fat/low sugar, and keep it on hand for convenience, but like others I only venture into the middle of the grocery store for canned beans, rice/grains, frozen veggies and dry goods. Like many of you have said, we feel better and are healthier than ever. Keep the good ideas coming!

02-01-2007, 06:07 PM
I read a few different books to help me decide what to eat. I read Eat to Live (Joel Furhman) and Disease proof your kids (less extreme family ideas for healthy weight..the other book is for losing weight). I also read "The Garden of Eating". I'd recommend reading both and deciding for yourself what you think is best. I do something in between both of them.

For whole foods, I keep my cupboard stocked with dry beans and a few can beans for when I'm in a hurry or haven't planned ahead. I also keep my freezer full of frozen beans that I've already cooked and seasoned partially.

I keep brown rice, multigrain pastas (they have more fiber and less calories then the rice), wild rice mix (it's a blend of wild/brown rices). I'm not into bread really, but we do have whole grain tortillas once in awhile.

What we aim for is a PRODUCE based diet. Both the two books I mentioned contradict each other some what, but they don't in this area.

The trick here is trying new veggies and trying different methods of cooking them. You really have to think about buying new cookbooks, taking classes, and sampling around. We eat a WIDE variety of styles of cooking for our veggies/beans etc. Some days we are eating Indian, Arabic, Persian, Mexican, West or East African.... diversity is the key so you don't get bored!

When it comes to what am I actually eating... I love ONE DISH meals. I just made this simple dish last week.

I chopped an onion, and put them in a pan with an entire red pepper, a can of chick peas(or chickpeas I've precooked and put in the freezer), and some shrimp. I add fresh garlic and a couple fresh basil leaves. I seasoned it with curry and when it was almost finished I added a big bag of spinach to it.

02-01-2007, 06:07 PM
I just remembered something. After I read superfoods RX, I made a list of the superfoods and their sidekicks (foods with similar properties). I keep it posted on my fridge at home so I always have a list of good foods in sight:


02-01-2007, 06:11 PM
Wow! This is awesome! I am excited (and a little apprehensive too) to try this. I know it will be better for my family and me but just doing it "right" and making sure we are satisfied both from the hunger standpoint and taste standpoint. Thanks again! I appreciate all these wonderful tips!!

02-01-2007, 06:19 PM
Oh and "eating from the rainbow" is a good idea when it comes to veggies too. It will help you out. Eat lots of green but add the rainbow to it. i.e. red peppers, eggplant, squash, etc. You don't have to eat only green veggies. :)

02-01-2007, 06:27 PM
Okay....I guess this is "normal" but a few questions come to my mind again for those who are eating this way...

1. Do you not bake anything (breads, biscuits, healthy cookies, etc?)
2. Do you saute anything (using cooking spray)?
3. Do you even use recipes or just put together some vegetables with meat and not add anything "processed"?

I really do want to get the hang of this! Thanks for being willing to bear with me on my questions and help me learn!

Mrs Quadcrew
02-01-2007, 08:13 PM
I do not bake anything for us right now. I may down the road ~ but I will cross that bridge when I come to it. (I am a cake baker/decorator, but all of that goes OUT of the house!) We really do not eat any bread per say right now. I have ww english muffins, and ww pita bread (which I keep in the freezer) for if we want sandwiches.

I do saute - I use olive oil when I do. (just a tiny bit - a teaspoon or so) For example this evening we had chicken stir fry. I fed 5 of us with one chicken breast - I used zuchini, yellow squash, red bell pepper, green bell pepper, onion, carrots, broccoli, & garlic (which made a HUGE pan full of vegies & chicken) I served it over brown rice which was cooked in chicken broth, onion & garlic. That is one of our favorite meals, very quick to make if you cut the vegies up earlier in the day or the night before. I make enough of the rice that I can freeze it and it reheats beautifully.

There are lots of recipes out there that don't have prepared foods in them - or you can keep it simple. (a meat, a vegie & sweet potatos!) Our plates are always very colorful now, and everything just LOOKS wonderful (along with tasting good too!) Another thing I love is to make a huge salad, toss some of that brown rice and a chopped chicken breast in it. Toss with some EVOO and balsamic vinegar - YUMMM.

I go through a ton of garlic and onion now, and I go after fresh vegies a couple of times a week. That way I am not throwing any out from going bad. Our meals have been so much better and filling since we have been eating this way. We have actually saved money becasue we are not eating out - I have the meals planned and there are not any "last minute" stops for dinner because I forgot to take something out of the freezer.

I do a lot of stuff with couscous and barley too - they are very filling and make some great side (and main) dishes.

02-01-2007, 08:38 PM
Something I noticed today when I went grocery shopping was that I hardly went down any ailses. Since I am sticking to whole foods, there is really no reason to do the every ailse like I used to. BUT it doesnt make my shopping any shorter on time, because I am reading so many labels. I am so careful now adays about HFCS and other bad stuff. Since reading the YOU book, I feel like I will die if I eat something bad. That book really scared me into eating the right foods.

02-01-2007, 09:06 PM
I'm so surprised to hear so many people say they don't like the taste of Stevia! This has been a life saver for me! Truth is, it only tastes bitter if you use too much which is easy to do. If you buy liquid stevia it might literally only take ONE drop to sweeten your dish enough. It's anywhere from 200-400 times sweeter then sugar. However, if it's not your thing then Agave Nectar definitely works.

As for baking, I've done a lot of experimenting...some good, some not so good! Keep in mind you can always use whole grains for baking but they tend to lack the "rise" that white flour gives. If you really want to bake something you can start with half whole wheat pastry flour, for example, and half UNbleached white flour and move your ratios from there once you get used to the denser, nuttier flavor of the whole grain. You can also use applesauce in place of sugar or even a mashed banana. I've done this several times with good results. You can even just cut back on the sugar and supplement with applesauce or banana. Canned pumpkin (not pie filling, just straight pumpkin) also is a good substitute for oil in a lot of recipes. Trust me, I've had a LOT of recipes that have been a total bust but part of what I like about this new lifestyle is the experimenting. It's kinda fun. You will have to see what works with what recipes and what doesn't. I love to bake so I am determined to work at it until I get something that I like!

Just look at it as a fun adventure and remember that you can pretty much eat anything you used to eat but it will just need to be altered a little to make it healthier.

02-01-2007, 09:33 PM
I do whole foods, but not 100% of the time. If my husband and I go out to dinner, I eat what is on the menu. If I'm at a party, I eat what is there. Allll in moderation though (at least that's what I'm tryin to always do).

Some people who do whole foods avoid fat and may avoid using oil. Other whole fooders may use cooking oils. Some whole food eaters might employ lots of different oils like Palm oil, coconut oil, almond oil, and olive oil.

Baking is entirely possible!! The thing you have to keep in mind is you will have to readjust ur taste buds...

There are tons of whole foods recipes online! I don't know if I'm allowed to post links for stores or not some forums dont like it... so google "whole foods" and u get to the whole foods store's website and click the recipe section and there are tons.

Mrs Quadcrew
02-01-2007, 09:38 PM
I still bake, I just don't ever eat any of it!:D (It all goes somewhere else, and that is fine with me. I get the satisfaction of baking, without the weight gain from eating it.)

and yes, you can bake wonderful breads with whole grains, just as stated above, they do not rise nearly as well as their bleached white flour cousins.

02-01-2007, 09:46 PM
I don't bake, I don't care for it.

I sautee using a little olive oil.

I use recipes as well but sometimes it is easy to put a little meat, little beans, little brown rice and veggies to make a meal.

02-01-2007, 11:51 PM

I used to bake all the time, now not at all. I've said many times, for me this was a TOTAL transformation. It is much easier for me to resist packaged cakes and cookies, not that we have them in the house, but homemade, absolutely no way I could resist that. It is just not a part of our lives anymore. I would bake for the weekends. Now as a treat for the weekend I cut up a pineapple. We have fresh berries and a little fat free whipped cream. The good thing about it though is that I put my big Kitchen Aid stand mixer away and now I have more counter space. The only time I bake now is a cake for my kids' birthdays. What I have gained from this lifestyle is much, much more then I have given up. By the way if you DO come up with a healthy cookie recipe let me know. I'm there. I rarely, rarely eat bread now. For me it's not worth the calories. I'd rather have a huge bowl of veggies then one slice of mediocre bread. My fridge is packed with all kinds of vegetables. Another treat for the weekend, I make a big serving platter with veggies - baby carrots, sugar snap peas, cucumber spears, celery sticks, grape tomatoes, red pepper slices. I serve it with a small bowl of chumus. And I make a small bowl of guacamole. Everyone loves it.

I do saute. At first I used just the cooking spray. I have since started using olive oil, sometimes I combine the 2. I use sooo much less oil then I used to. It's amazing how much extra oil I used to put in the pan to saute then I do now.

I basically make up my own recipes. Either that or I will adapt some recipes that I see. Recipes give me ideas, I kinda revamp them to work for me.

You really will be amazed when you get into this all the delicious, tasty food there is to be had. I would never consider going back to my old ways. I truly think my food is just as good now as it used to be, if not more so. I think you need to try new things. I never had spaghetti squash until a few months ago, now it's a staple around here. I hated, hated, hated tomatoes. I always like tomato SAUCE, but not the raw tomatoes. So I started broiling them, and I add put them on top of a chicken breast or a piece of salmon. I also add them to spaghetti squash. It tastes just like tomato sauce, only better. It's so fresh tasting.

The only thing that I miss is this absolutely delicious Sesame Chicken that I used to make. It was chicken cutlets, cut up and dredged in flour, then in eggs, then in a bread crumb/soy/sesame seed mix, fried and then baked in a pan with a delicious apricot/garlic sauce. I would make that a lot, especially for company. It got rave reviews from everyone including my kids and hubby. I don't even want to venture as to how many calories and grams of fat there is in it. And trust me I was not using the anything in moderation method.

02-01-2007, 11:52 PM
So what do you do with these beans.. ?? duh.. but honestly.. I've only ever tried canned baked beans.. and GROSS!!

02-02-2007, 06:07 AM
Mrs Quadcrew: I'm a cake decorator also! But, I have actually put that on hold for now, as even doing it for someone else is hard for me (I am terrible about licking fingers and spatulas!). So the "all-or-nothing" approach is what I have to do. I thought it was too cool that we have one more thing in common! :) Thank you, again, for your wonderful tips and all your help! I can definitely tell you believe in what you are doing....and you, along with the others here, are making a believer out of me. Now....can you work on my husband and kids for me? LOL!! Just kidding...they are "trying" to make the change but it is harder for them than for me.

Robin: I was curious about the below cookie recipe. Granted, I know the flour would have to be WW and the Splenda replaced with maybe Agava, but what do you all think about this recipe? I have been wanting to try it but now I'm not so sure I should. I want to tell you that you have been a tremendous help to me in this transition as well!! I have saved your list of meals that you shared yesterday so I can have some ideas that are actually healthy! I bought some lentils last night; alas my store doesn't carry red. Will the "regular" (kinda green) lentils work okay in your soup?
__________________________________________________ ____________

Breakfast Cookies

1 1/4 Cups Quick Cooking Oats
1/4 Cup Flour (substitute with whole wheat?)
1 1/2 Cups Non-fat Dry Milk Powder
1 Cup Unsweetened Applesauce
1 1/2 teaspoons Cinnamon
1 1/2 teaspoons Baking Powder
1/2 Cup Splenda Granular (substitute with Agave?)

Preheat oven to 350 degrees. Line a cookie sheet with foil (dull side up) and spray with butter flavor non-stick cooking spray. Mix all ingredients together until thoroughly blended. Spoon 4 large mounds (1/2 cup each) onto the sheet. Bake 15-20 minutes. Do not overbake! Remove from oven and let cool. Keep in mind, these things are BIG!

Serves: 4
Per Serving: 258 Calories; 2g Fat (6.6% calories from fat); 14g Protein; 47g Carbohydrate; 4g Dietary Fiber; 5mg Cholesterol; 325mg Sodium. Exchanges: 1 1/2 Grain (Starch); 1/2 Fruit; 1 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates. WWP: 5. This is from Aimees Adventures.
__________________________________________________ ____________

Nelie: I wish I DIDN'T care for baking!! It is my weakness. I have always loved homemade breads...well, just about anything baked. I will continue to bake, just change to the whole grains....sparingly! :) Thanks for the list of superfoods! I used it last night in my shopping as well.

I spent $225 at the store last night after reading this thread! :eek: I tried to stick to the outside aisle and very little from the inner aisles, but goodness.....$225 worth!? Then again, I could have just as easily spent that much on not-so-good-for-us stuff too.

I'm with Charbar....more bean ideas would be appreciated too! I bought a 5# bag of pintos last night so I can cook them up a little at a time as I go and freeze some too.

Anyway....sorry for the long post. I just have a lot on my mind about this and am excited to try this wholesome way of eating. Thanks again to you ALL!! Now wish me luck...mostly in getting my husband completely on the band wagon! LOL! He is very easygoing but has his eyebrows raised a little on this (even though he sees the benefit of it...it is just hard to break habits formed since childhood).

02-02-2007, 07:06 AM
1. Do you not bake anything (breads, biscuits, healthy cookies, etc?)
2. Do you saute anything (using cooking spray)?
3. Do you even use recipes or just put together some vegetables with meat and not add anything "processed"?
I definitely don't bake on a regular basis--only really for certain occasions or when I'm really in the mood (which isn't very often). For baking, I do have whole wheat flour in my cabinet, and I often replace oil/butter with all natural applesauce to lower the fat/calories.

A stir-fry in a wok is similar to sauteeing, I think. I use either Pam when I cook something on stovetop, or I use macadmia nut oil (difficult to find, but it's supposed to be healthier than most other oils). I even lucked out once and found garlic-infused and chile pepper-infused mac nut oils on clearance at one store, so I use them when I want a kick of garlic (but am out of crushed garlic) or a little spiciness to my meal.

I sort of get ideas from recipes--I don't really follow them. If something sounds good that I see a recipe for, then I adjust it according to what ingredients I have handy or am willing to use. I do have a small box of Splenda in my cabinet, but I use it so rarely that it literally takes me MONTHS to go through just a small box. It will probably take me even longer now since I found a bottle of powdered "Super Stevia Extract" to try.

02-02-2007, 07:43 AM
I'm curious....have any of you used any of Sue Gregg's whole foods recipes? I'm especially intrigued with her waffles (which we love, by the way, and is one thing hubby will NOT do away with - so I was glad to find this healthier recipe).

02-02-2007, 08:14 AM
No Ritzy I haven't tried them. Why not give them a try? Start experimenting. Find out what you do and do not like. A lot of this is trial and error.

As far as the cookie recipe, give them a try. This is where we're all different and have different needs comes into play. For me, I wouldn't want to eat them. I'd rather do something different with my 300 calories. But you have to absolutely do what is best for YOU and your family. If you do make them I'd love to know how they are, let us know. There are things that I am not willing to give up that you could probably care less about. That's why we all have to find out what works best for us. That's why there is no 1 correct plan.

As far as the whole foods thing, I mostly stick to it. But I do eat someprocessed foods, like my Morning Star Farms lunches. And I eat them without any guilt.

As far as your family goes, I am the only cook in the house, they eat what I serve them, or they don't eat. They will get used to it. And enjoy it. There would be no reason for them not to like it. It tastes GOOD. I will at times make certain things just for them. Like the other night with the Red Lentil soup, I seved my kids big baked potatoes with cheddar and mozzerella on top. I ate some leftover chicken thingy. I don't want them to feel deprived and be too much of a fanatic about it. I have heard horror stories of kids who have been deprived of treats and "normal" foods and then when they get to be adults they pig out and become obese because of the deprivation. I was grocery shopping a couple of weeks ago and they had these little tiny cupcakes on sale and I bought them. I didn't touch them, if they were homemade I would have. My kids enjoyed them. They don't have a problem with portions it was me who did.

I was never a big fan of lentils, with the exception of this soup recipe. I would have no idea of the difference between regular and red. I'm sure it would be fine. Although between the red lentils and the tomato paste it has a very appealing color to it. Try it. If it's not good, you won't make it again. (It WILL be good though)

I thought of another flavorful thing I make. Roasted red peppers. You cut them in half, length wise, remove the seeds. Place them on a baking sheet. Broil them skin side down just until before they get blackened, turn them over and broil til they just start to get black. When they are cool enough to handle peel off the skin. They are extremely flavorful. You could put them in salads or just eat them by themselves. I sometimes make a portabello mushroom sandwich with the peppers and some sauteed spinach and garlic. You can even add a little shredded cheese to them. Sprinkle on a little olive oil and fresh basil. Very good.

You'll get the hang of it. It sounds like you really want to and are very motivated to do so!!! Really, before not too long at all you will have a bunch of menu ideas. You'll figure out what works and doesn't work for you and your family. We're always here for you. :hug:

02-02-2007, 09:30 AM
Robin: Once again...you have been my mentor! As for the cookies, I did fail to bring out that these are BIG cookies (thus the reason they are called "breakfast" cookies). And, that also accounts for the high calories. I have edited my original post to reflect this. Those roasted peppers sound wonderful! I will definitely being doing those!! Thanks again....and thanks for not tiring of me being so inquisitive! You all are truly my lifeline. Here's a wish to all of us to stay OP today....and the weekend!

02-02-2007, 09:45 AM
Okay Fritzy that is a bit different. I didn't get that they were for breakfast as opposed to a snack. In that case they sound YUMMY and would definitely be worth it to me once in a while. Please let us know how they are.

You have no need to apologize. Keep those questions coming. We're all in this together and that's why we're here - to help one another on our quest for a better and healthier life.

02-02-2007, 09:57 AM
Thanks, Robin! I will definitely let you know the outcome. I think I may try these this weekend...if not then, maybe Monday.

02-02-2007, 10:21 AM
I'm curious....have any of you used any of Sue Gregg's whole foods recipes? I'm especially intrigued with her waffles (which we love, by the way, and is one thing hubby will NOT do away with - so I was glad to find this healthier recipe).

Would you mind sharing your waffle recipe? My husband is ADDICTED to waffles and we have them at least once a week (on the weekend) and I'd love to find something that is fairly healthy so we can both enjoy them! Any suggestions?


Mrs Quadcrew
02-02-2007, 10:43 AM
Ritzy - I am like Robin, I am the cook here, and I don't deprive anyone, we all eat the same thing basically. (DH still refuses to give up his chips, so he has the things he likes in his drawer of his computer desk!) He still eats creamy salad dressing and I don't, things like that. He still fusses about the types of greens in the salad (he would much prefer plain old iceburg - our DD pointed out to him there was NO nutrional value in iceburg!;) ) It just gets easier with each passing week to live this lifestyle.

I also use the morning star farms products. I REALLY like their spicy black bean burgers. I have them with 1/2 of an avacado on a WW english muffin for lunch. YUM!!! That company has some really good tasting vegetarian items. So, I do eat some processed foods too - I am just VERY particular about which ones.

Last weekend he wanted pancakes, so I made them. I made buckwheat pancakes. He had his with syrup, I had mine with a thin layer of natural peanut butter! (and it was really good too!)

Another thing I make (which I truely love) is to take a whole mess of fresh vegies - summer squash (yellow and green), turnips, carrots, mushrooms, purple onion, 3 colors of bell peppers (use whatever you like!)- cut them all up in a big bowl, and toss them with some olive oil and balsamic vinegar. Put them on a BIG baking sheet (11x15) sprayed with PAM - and roast them at 450 till they are all carmelized. (I stir them about every 10 minutes and it takes about 30 for them to completely cook) this is a wonderful lunch - I stuff some in a ww pita and put a little cheese on top and warm it up. YUMMM!!! It is even good cold! This is my DD favorite thing to pack in her lunch for school.

You'll do fine, and if you have any other questions, just ask! I wish I would have discovered this way of eating years ago......but I am not going to dwell on that. I know I have a great future waiting for me!:D ;)

02-02-2007, 10:49 AM
Here's a good site if you're interested in whole foods, it's called "World's Healthiest Foods". I like that it talks about why certain foods are healthy. There are tips and recipes too!

02-02-2007, 11:00 AM
I love this thread!

A few lifesavers for me have been the Barilla Whole Grain pastas with omega 3. I remember the first time I tried whole wheat pasta and wasn't too keen on it. With the Barilla, I can't even tell the difference. Someone mentioned spaghetti squash? What is this and where does one find it??

I have pretty much cut out beef for myself entirely. After hearing Doc Oz say it takes, what was it....5 days to a week for it to break down in your system? That scared me to death and it just doesn't sound healthy! I have switched my family over to turkey and again, I can't tell the difference! I've made a baked ziti with sweet turkey sausage and I've done turkey meatloaf and they both just rock!

Another question. What is Agave nectar and where do you find it? I don't need to sweeten too many things, mostly just my one cup of coffee in the morning and my cereal, but I've been using Splenda. The other thing I'm way curious about is the milled flax seed. I just bought some but have not yet gotten up the courage to try it on my cereal. Does it have flavor?

For anyone struggling with the soda thing, what has worked for me is diet green tea, sweetened with ginseng and honey. I am completely off diet soda now!

Everyone has so many wonderful suggestions! I love it!

02-02-2007, 11:41 AM
charbar - since I eat beans every day I'll tell you :) I don't like baked beans but I love regular beans and lentils.

Garbanzo bean salad - Garbanzo beans, maybe some kidney beans, chopped cucumbers, chopped tomatoes, maybe some chopped red onions, a little lemon juice, red wine vinegar, salt and pepper. It is pretty good.

Easy beans for dinner - A can of black beans, a can of kidney beans and a can of diced tomatoes. Rinse the beans really well, add the beans and can of tomatoes to a sauce pan. Add a little water but don't cover the beans with water. Add some diced onions and some garlic. Simmer, occassionally stirring, for 20 minutes, let beans dry out a little but don't burn them.

I just bought a book called "The Splendid Grain" and it has tons of recipes for all sorts of grains. I'm very excited. Grains covered in the book include steel cut oats, amaranth, quinoa, millet, rye, barley, rice and others.

02-02-2007, 01:23 PM
Lakegirl, I mentioned the spaghetti squash. It's a vegetable in the squash family. It's oval and yellow, it varies in size, maybe a little smaller then a football. I buy it at the produce store. I'm pretty sure it could be found in the produce section of your supermarket. It has just 42 calories for a 1 cup serving.

It's very firm. To cook it, I first poke it with a fork a few times and microwave it for 3 or 4 minutes. This allows it to soften so that it can be cut. After microwaving, I cut it in half length wise and put it on a baking sheet, cut side down. I bake it in the oven at 350', a little higher if I'm in a rush. I've never timed it. I just keep checking to see if it's soft. Maybe an hour. I will make it a point to check it the next time I make it, which will be next week since I just bought one. When it's soft, you just kinda scoop it out. It's soft and stringy. It's a little bland, so you'll need to serve it with something. I serve it with sauteed onions and a little marinara sauce. I've also served it with sauteed onions, mushrooms and tons of sliced broiled tomatoes. You can serve it with a stir fry and on and on.

Charbar, I am not a bean lover, or should I say beans don't love me. I do have a great black bean salad recipe though which I make occasionally and gets gobbled up in 2 seconds flat. I've even served it for company.

1 can black beans, rinsed well
a bunch of grape tomatoes, halved or quartered
2 avacadoes, diced.
1 small red onion, diced
juice of 1 lemon
season with cumin, black pepper, a little salt and 2 large cloves crushed garlic. It's delish. You can also add in roasted red peppers or a small can of rinsed corn niblets. I try to stay away from corn, it's very sugary.

02-02-2007, 03:28 PM
That web site on healthy foods was great.

I live on Bird's Eye Steam Fresh veggie packs. There is no prep to them - 5 mins in the mircrowave and you are done! Add a little spray butter and you have a good meal. (If you like veggies that is!)

02-02-2007, 03:44 PM
Lakegirl, I mentioned the spaghetti squash. It's a vegetable in the squash family. It's oval and yellow, it varies in size, maybe a little smaller then a football. I buy it at the produce store. I'm pretty sure it could be found in the produce section of your supermarket. It has just 42 calories for a 1 cup serving.
I like spaghetti squash, too (one of the maybe 5 veggies I can actually tolerate :p ), but it can be difficult to find depending on where you live. We had them here for a few weeks in the late fall, but I haven't been able to find any at my regular grocery stores or even Whole Foods or Trader Joe's for well over a month now (I actually even just looked yesterday!). I wish they were available year-round, as it's a fabulously low-cal spaghetti substitute for me. I love it with a hearty sauce (pureed spinach, tomato sauce, tomato paste, petite diced tomatoes, and turkey sausage).

02-02-2007, 05:39 PM
Wow Jilly, I have never NOT seen them around here. That stinks that you can't find them all the time. How unfortunate. :(

02-02-2007, 06:36 PM
Jilly, I'm in Northern Virginia as well and haven't had a problem finding them. In fact, I went to Super Target today to get a few staples and they had them there. I don't buy them all that often so I don't know if they were recently not there but I know they were today! I wonder why the difference from one store to another. Maybe who they import from?

02-02-2007, 06:45 PM
Thanks, Robin! I'm in Maryland and have never heard of it before...but then again, I've never looked for it before either! I'll keep my eye out next week on shopping day!

02-02-2007, 07:09 PM
To me, this is a most valuable thread! I'm learning so much! You ladies are totally grand!!

Avsfan2: I have sent you the link to the waffles in a PM. If anyone else would like it, just let me know and I will send it. I cannot wait to try them myself!!

Mrs Quadcrew: Those roasted veggies sound OOOOH soooo good!!! We love all of those veggies - and roasted too! I will definitely be trying this too! Thanks so very much!! I appreciate all your time and effort to help!

Wyllenn: Thanks for that web site! That is great!!

LakeGirl: I will have to try to locate the Barilla! I just bought a spaghetti squash last night in my regular grocery store produce section right with the squash. As for the Afave nectar, put it in Google and and you will find LOTS of info on it as well as a place where you can either buy on the net or find a store near you that carries it (mostly health food stores, although some of our larger grocery chains here carry it, I was surprised to discover!). I'm definitely going to get some, as we are a little leery about the negative info out there about Splenda. Would prefer something natural instead of chemical. Thanks for that tip on the tea! I just bought some green tea bags last night that have raspberry flavor! I had not seen that before and am going to enjoy a cup tonight! I will let you know if it is good (or maybe you have had it and already know if it is or not).

Nelie: Your garbanzo bean salad sounds good! I will be trying that too! WOW....you all have supplied me with enough recipes to last a LOOOONG time! This is wonderful!! Let us know how you like the recipes in "The Splendid Grain." I have been looking for books of this sort myself.

Robin: Your bean salad sounds good too! Definitely will be making!! Thanks....again! LOL!!

Jillybean720: I'm like Robin, I cannot ever remember not being able to find spaghetti squash either! Maybe you need to request your store to keep it in their produce year round? They usually try to accomodate the shoppers when it is possible. Worth the shot!

As always....thanks a million for your input! This is all wonderful information and I'm even putting some of it to use for supper right this very minute! It smells WONDERFUL and cannot wait to try!! Everyone have a wonderful evening! :hug:

02-02-2007, 11:53 PM
Okay....I guess this is "normal" but a few questions come to my mind again for those who are eating this way...

1. Do you not bake anything (breads, biscuits, healthy cookies, etc?)
2. Do you saute anything (using cooking spray)?
3. Do you even use recipes or just put together some vegetables with meat and not add anything "processed"?

I really do want to get the hang of this! Thanks for being willing to bear with me on my questions and help me learn!

1. I've never been a baker, I've lived with a cranky, uneven-heating oven for 20 years, and the only thing I bake is cornbread, which I make from a local stone-ground whole cornmeal. It's definitely an indulgence that I only make once in a blue moon!

2. I do saute, either in a tiny amount of EVOO or Pam. I also use my George Forman grill quite a bit, it does mushrooms/peppers/onions very nicely, along with a chicken breast or some tilapia. We like stir-fry, usually mushrooms, peppers, carrots, onions, water chestnuts, with black-bean sauce. I serve it with chicken and some whole wheat pasta or brown rice. Yum!

3. I'm like Jill, I get ideas from recipes, then craft my own. I'm a big fan of Master-Cook - I enter my ingredient and it calculates the nutritional information. That lets me calculate my points for WW and my carb exchanges because I'm diabetic. I can also play around with ingredients and portion sizes to get the nutritional information down to what fits my eating plan. I love to read new cookbooks and try foods from all over, but I also am a big fan of having good ingredients on hand so I can throw something together at the last minute that will be healthy and tasty as well. Rarely use processed ingredients at all.

02-03-2007, 12:22 AM
Anniechick: I'm looking forward to being familiar enough with this new way of eating! I can't wait for the day to have that confidence that I can just "throw something together" and not worry whether I'm doing it "right" or not. :-)

02-03-2007, 05:08 PM
Okay....I guess this is "normal" but a few questions come to my mind again for those who are eating this way...

1. Do you not bake anything (breads, biscuits, healthy cookies, etc?)
2. Do you saute anything (using cooking spray)?
3. Do you even use recipes or just put together some vegetables with meat and not add anything "processed"?

I really do want to get the hang of this! Thanks for being willing to bear with me on my questions and help me learn!

1. I don't bake very much. Cheesecake occasionally, but no cookies, breads, pies, etc.

2. Yes, I saute a lot. I usually use olive oil, canola oil, occasionally butter, or a combination.

3. Recipes are a great help, especially if you never learned to cook very well. I have a LOT of cookbooks and I use them regularly. Although at this point I have been cooking for 30 years so I'm pretty good at coming up with my own concoctions. But if you don't have experience with lots of different types of produce and ingredients, it can be difficult to eat predominantly whole foods without them seeming boring, in my opinion. I would suggest you get a couple of good cookbooks that use whole foods. They don't have to necessarily have "whole foods" in the title--just flip through and see what kind of ingredients the recipes use. Make sure there are no references to canned cream of mushroom soup, etc.

Here is a good cookbook for starting out: http://www.amazon.com/Summer-Winter-Chicken-Lori-Longbotham/dp/0688152120/sr=1-1/qid=1170533080/ref=sr_1_1/002-7087787-7368825?ie=UTF8&s=books All the recipes use chicken, and not too many scary ingredients. They're quite simple to make but taste really good.

02-03-2007, 05:48 PM
Thanks, Fiddler! I'm going to see if my library has that book! We do lots of chicken....this will be a help! I appreciate your advice.