Archives for category: Healthy Eating

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What did I eat for those two very strict months that I followed this diet?  I basically ate to live, not lived to eat!  In the South Beach Diet book there is an exact list of “Foods to Enjoy” and “Foods to Avoid” for each phase and this really helps.  I used to copy that list and put it in my purse to look through as I was grocery shopping.  Plus they have meal plans you can follow if you need the extra help each day.  On top of that, they have an awesome amount of amazing recipes to follow.  The book makes everything extremely simple for you, and it also gives you perspective from other people’s success stories.  There are many south beach books out there now, my Mom has the most updated version and the pocketbook version, I have the original version and the website is also very helpful too.  Not to mention the many other websites and recipes out there that are South Beach friendly.

I am not going to go through everyday of what I ate on my diet because this would be WAY too long.  But, I will give you my favorite things I ate, the food switches I made, tips, my go-to snacks, and meal plan examples for each phase, including the “maintenance phase” (Phase 3), which I currently try to follow.  Overall I learned that dieting is really not eating less, it’s just eating the right things, which eventually lets you eat SOME of the wrong things…in moderation, that is!

The Switches (to help cut the calories, carbs and fat):

-Sugar for sugar substitute

-Regular flour for whole flour or whole-wheat pastry flour

-Butter for Smart Balance

-eggs for egg whites

-regular mayo for some type of light mayo (I like the Olive Oil mayo by Hellman’s)

-honey mustard to Dijon mustard

-regular bread crumbs to whole wheat bread crumbs

-Regular chocolate and hard candy for sugar free chocolates and sugar free hard candy

-Peanut butter for natural peanut butter (I like Skippy Natural)

-Regular maple syrup for sugar free maple syrup

-Second helpings at meals to just adding more vegetables that help fill you up so you don’t need that second helping

-Bread/wraps to make a sandwich for pieces of lettuce

-Regular cooking spray for olive oil cooking spray

-Vegetable and/or Canola Oil to Olive Oil

-Ketchup in recipes to tomato paste in recipes

-Sugary cereals to Fiber One Original with berries

-Instant Maple brown sugar oatmeal to Old Fashioned Rolled Oats with fruit or sugar free jam or sugar free syrup

-Regular pancake mix for whole-wheat flour and oatmeal homemade pancake mix

-Bacon for turkey or Canadian bacon

-White bread to wheat bread

-Potato Chips to baked Sweet Potato chips

-Fries to Sweet Potato fries

-Granola bars to South Beach Diet Snack bars (the whipped Peanut butter ones are my favorite) or a handful of nuts (pecans, walnuts or almonds…just a small amount really can fill you up)

Favorite Snacks:

-Fruit, especially berries

-half of an Avocado

-String cheese

-A few slices of a reduced fat cheese

-A handful of nuts

-Sweet potato salt and vinegar chips

-Russell Stover sugar free coconut crème chocolates

-Celery stuffed with peanut butter or laughing cow cheese

-Humus with veggies for dipping

-Hard-boiled egg

-fruit smoothies (made with nonfat Greek or regular yogurt)

-kale chips (if you can’t find them at the store, you can always make your own)

-South Beach Mocha Frappe

-South Beach Chilled Chai Tea Latte

-Sugar free hot chocolate with fat free RediWhip

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Here are some meal plan examples:

Phase 1:

Breakfast:

-6 oz. vegetable juice cocktail (I like V8 low sodium)

-Egg white omelet with half a slice of low salt 2% American cheese

-1-2 slices turkey bacon

-decaffeinated tea with few drops of skim milk and a teaspoon of sugar substitute

(coffee is allowed as well, either regular or decaf, I just don’t like coffee)

Midmorning snack:

-mozzarella string cheese (low moisture, part skim)

Lunch:

-1 Turkey rollup (rollups are a large piece of romaine or Boston Bibb lettuce with light mayo, I like the South Beach cilantro mayo, it is delicious, a slice of turkey topped with scallions and either roasted red peppers or fresh red peppers)

-2 Ham rollups (made the same way as the turkey roll-ups except with boiled ham cold cut)

-Sugar free Jell-O with a tablespoon of fat free whipped cream

Midafternoon snack:

-celery stuffed with 1 wedge of Laughing Cow Light cheese

Dinner:

-Tossed salad (mixed greens, cucumbers, green peppers, tomatoes) with Balsamic Vinegar dressing (their recipe is easy and yummy, but you can always just use oil and vinegar or buy a fat free low sugar oil and vinegar based dressing)

-Surprise South Beach Mashed “Potatoes” (not really potatoes, instead steamed cauliflower with half and half and smart balance and a few other ingredients blended together)

-spinach stuffed mushrooms

-Marinated London Broil (a south beach marinade with yummy spices)

Dessert:

Peanut Butter non-flour cookies (you can have 1 or 2, my favorite cookie on this diet and one of my husband’s favorite cookies now too, http://www.kalynskitchen.com/2007/10/recipe-for-flourless-sugar-free-peanut.html)

*What did I drink besides that tomato juice and tea in the morning???  WATER!!!  And lots of it, and sometimes I threw in some lemon too.  NO SODA, FRUIT JUICE, OR ALCOHOL ON THIS PHASE!!!*

Phase 2:

Breakfast:

-6 oz. vegetable juice cocktail

-1 poached egg

-1 slice Canadian bacon

-half a whole wheat English muffin

-regular or decaf tea with skim milk and sugar substitute

Midmorning snack: (if needed, once Phase 2 kicks in you will find yourself not always needing to snack as much)

-3-4 slices of an apple with a tablespoon of natural peanut butter

Lunch:

-South Beach Greek Salad

-1/4 cup of blueberries or raspberries

Midafternoon snack: (I found that I did still need the midafternoon snack, but some people say they don’t always need it)

-4 oz. nonfat sugar free Greek yogurt with a few tablespoons of chopped nuts and a dash of sugar substitute

Dinner:

Easy Chicken in Wine Sauce

Italian Style Spaghetti Squash

Steamed Broccoli

Dessert:

-Chocolate Dipped Strawberries

Phase 3

Breakfast:

-Wheat flour & Oatmeal blueberry pancakes with Sugar free Syrup and more fresh blueberries on top

-6 oz.  vegetable juice cocktail

Midmorning snack: (if needed)

-fruit smoothie (fresh fruit, fat free milk, nonfat plain Greek yogurt, and tablespoon of splenda and/or a splash of orange juice)

Lunch:

-South Beach Gazpacho with a few slices of low fat cheese on the side

-veggies with hummus

Midafternoon snack:

-Sweet Potato Pop-up chips

Dinner:

-Lemon Pepper salmon with dill yogurt dipping sauce

-Spiced Quinoa

-Garden Salad

Dessert:

-1/2 cup of half churned ice cream

Here’s a list of some great websites I used:

-Southbeachdiet.com

-Kaylynskitchen.com

-Theleangreenbean.com

-Skinnytatste.com

-Noshandnourish.com

And there it is!!  Now do I follow this Phase 3 maintenance stage super strictly?  Well, I do follow it, but I make my own alterations to it.  I am pretty strict during the weekdays and splurge a little on the weekends. But what’s wonderful and I now know what I should and shouldn’t be eating, I have much better knowledge about the healthy foods versus the not so healthy foods.  So the things I shouldn’t be eating I eat in moderation, or if I have a day where I didn’t moderate as well, I will go back to mostly Phase 1 for the next day.

I also used to weigh myself daily, now I weigh myself once or twice a week to make sure that I am staying on track and I and happy to write that I have maintained my 30 pound weight loss.  Exercising is a big part of this too, on a good week I exercise 5-6 days and then on a week where I have a lot going on or am just too tired or busy to do it, I make sure that I exercise at least 4 times a week.  Exercising and eating better have just become a part of my life now, a part of my daily routine so much so that I feel badly when I eat too many unhealthy foods or don’t have the time to fit in exercise.  Now that I have lost the weight though, I have some wiggle room, so I try not to be too hard on myself because we all have to a live a little sometimes.

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To sum it up, my first diet (and exercising 5 TO 6 DAYS PER WEEK) got me drop to 32 pounds and to live much a healthier lifestyle!  I now feel like a better person and Mom too both mentally and physically for giving my body, mind, and spirit an overhaul.

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Your body changes as you get older and it especially does after you have a child.  It will never look exactly the same as it once did, but embrace yourself and try do not be too hard on yourself, because all that you have gone through has made you the person you are today.  You can do this diet too, once you are ready to, and if you do, like me you will get some of the confidence back you were missing before.  I have a nice little extra swing in my step, which helps me to keep up even better with the little apple of my eye.  Where do toddlers get their energy from anyway?  Most likely their youth, all that sleep they get, or even food perhaps??  Man, it is a viscous cycle!!

~J

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Part 2- And so it begins…

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You might ask why did I choose the South Beach Diet?  Well for one thing, it was easy for me as I already had the book at my disposal.  The second thing was that my sister did it and had such success with it; therefore I knew she could be my touchstone for any diet related meltdowns, queries or questions.  And while I know there are various diet options out there and you don’t necessarily need a DIET to lose weight…I decided that I did, IN FACT, need it.

As I mentioned in Part 1, I always made sure my daughter ate so healthy, why wasn’t I doing this for myself?  I know many people have great success with Weight Watchers, but the problem I saw with Weight Watchers was that I didn’t want to join a “program” (not that you have to join the program part of it) and I didn’t want to have to count anything (I don’t like math).  So, January 2, 2013 my diet began!!!

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I was very prepared for it, almost looking forward to it in fact, and I have to say it was also NOT quite as hard as I expected.  I had read the book so many times and I had semi-started following it in December, so believe it or not I was actually excited to start the diet!!  Even with all of the holiday junk I ate in December I had felt results working already, and that kept me very motivated.  I became even more motivated when I actually saw results on the scale. I went out and bought myself a scale for the first time in my life and weighed myself religiously every morning.  Most women hate to weigh themselves and once I started to gain weight I became one of them.  However, on this diet I was seeing such wonderful results that as soon as I woke up in the morning to the lovely sounds of my daughter humming and babbling in the next room, I gave my husband a good morning kiss and hopped out of bed to go weigh myself.  January 2 was my D-Day, my “Diet Day” where it all officially started!  I hopped onto that scale that morning and saw that just semi following this diet in December I had already lost 6 pounds!!!  Even with all of the holiday food, I couldn’t believe it…needless to say I was extremely motivated as I saw that weight go down!!!

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What’s this diet all about?? I will give you a quick run-through…The South Beach Diet is a diet plan designed by cardiologist Arthur Agatston and dietician, Marie Almon.  The original purpose of the diet was to prevent heart disease in Dr. Agatston’s real patients.  But then in the early 2000s, word of the diet spread so quickly and gained such popularity, that he wrote a book on it.  I believe the South Beach Diet philosophy is relatively simple to follow in principle as it replaces “bad carbs” and “bad fats” with “good carbs” and “good fats.” What does this mean?  I will explain…

The diet is divided into three phases, with each progressively becoming more liberal, or easier if you ask me.  Phase 1 is the first two weeks of the diet (unless you decide to stay on it longer) and in my opinion is the hardest phase of the diet.  This phase eliminates all sugars (which I as very afraid of), processed carbohydrates, fruits, and some even higher-glycemic vegetables as well. And how can I forget…during Phase 1….NO ALCOHOL!!  But hey, I gave up alcohol for nearly 10 months while pregnant, so how hard could two weeks be?  Well, it was HARD, for some reason, maybe that precious little fetus growing inside of you makes it easier to give up alcohol while pregnant, go figure!  The main purpose of this phase is to get rid of the hunger cycle you are in.  And it really does, although I will say the first 4 days of this phase are pretty tough, and you feel your stomach churn missing your old food, but after a few days, you get used to it, and your stomach stops making weird noises that sound like “feed me.”

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I found it so liberating to see such wonderful results in such a short period of time.  I lost the bulk of my weight during this phase, and you know what’s really awesome?  You see the weight melt off on your STOMACH first, and the continuing motivation was seeing the scale number go down every morning!  During Phase 1 I lost about a pound a day, sometimes more, making my total weight loss during phase 1, 15 pounds.  My goal was to lose 30 pounds total, and since I had already taken off 6 POUNDS in December and had lost 15 on Phase 1, my total weight loss already was 21 pounds, so I only had 9 pounds left!!!  I was thrilled, but did not want to get ahead of myself.

What was the most difficult part????  Switching to a sugar substitute was very difficult, even for someone like me who does NOT have a big sweet tooth, it was just hard to get used to that “fake sugar” taste.  I tried Splenda, Stevia in the Raw, and Truvia.  Truvia I thought had the best taste and it was actually considered to be a “natural” sugar substitute, so that is what I stuck with.  (Now it is months later and I actually prefer Splenda, but mostly now all of them taste the same because I am used to them) Taking bread out of my diet I wasn’t as worried about, because while I do love bread, I thought it was only two weeks right?  Well maybe not, slices of bread themselves, and rolls and such were easy to give up…the difficulty was that I began to realize just how much bread is in so many things!!!  Or I guess I should say how much flour is in so many things! Regular white flour is just empty calories, it is delicious but it is truly that.  Now I read the ingredients and nutritional facts on all foods before I buy them.

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A fun part was I began to make new recipes everyday, which I found to be exhilarating too.  Not only was I feeling better physically, but also feeling better mentally.  I had three meals a day, and two snacks (if I needed it) and a dessert after dinner, all south beach approved of course.  My whole self felt better and even my back pains were diminishing, leaving my visits to the chiropractor almost non-existent.

Moving onto Phase 2, there is no real timeline here for Phase 2, it basically continues as long as the dieter wishes to lose weight. It re-introduces most fruits and vegetables and some whole grains as well.  I welcomed the things I could reintroduce to my diet, plus you can have wine again!!!  YAYA!!!  However, while I was on Phase 2 for four weeks, I hit a plateau.  It was so awesome to see the weight drop so quickly during phase 1 that I got a little discouraged during Phase 2 as the weight was coming off much slower…I know, I know it takes some people years to lose the weight they want to lose, but it was tough to hit the point where your weight stayed the same or you barely lost when you are on a diet, as losing the weight was what motivated me the most.  As a result, after four weeks of Phase 2, I decided for one full week I would go back to Phase 1 to try to lose those last remaining few pounds quicker.  And this actually worked!

In two months (8 weeks exactly) of strictly following the south beach diet I lost 26 pounds, and adding those 6 pounds I lost in December (just loosely following it) brought my total weight loss to 32 pounds!!!  I was so proud of myself!!  I was able to fit into ALL and I do mean ALL of my old clothes again.  This was very exciting, but as many of those old clothes were out of date and some were actually even too big, I had a new problem, a nice problem to have, but still hard nonetheless (unless you rich), I needed more new clothes that fit properly.  Now, here comes the other hard part…the maintenance!

The maintenance is where I am now and well that’s what they designed Phase 3 of the diet for.  That’s why this diet is so brilliant!  Phase 3 is the maintenance phase and its supposed to last for life. There is no specific list of permitted and prohibited foods. We are expected to take what we have learned and apply it to our life without any guidance.

How am I maintaining my 32 pound weight loss?  Part 1 told you how I arrived at the decision to go on a diet, Part 2 explained to you all about the diet and how much I lost and now stay with me for the final part… Part 3, where you can learn all about what exactly it was that I ate on this diet to get me to my goal weight!!! Read Part 3 here: https://juliettesworldblog.wordpress.com/2013/06/09/part-3-the-final-frontierwhat-exactly-did-mommy-eat-on-this-diet/

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I always considered myself a “healthy” eater.  I am not picky and truly enjoy most foods, but months back I started to think… I am really that healthy of an eater as I think?…and moreover, do we all really EAT to LIVE or do we LIVE to EAT?  This could be a very hot topic to digest (literally and figuratively).  I am sure we’d all love to say that we ‘eat to live’ that we basically eat to get through our day, it is our fuel and we need it to survive, so we all only eat when we are hungry, right???  WRONG!

Food can be in a word…comfort!  No matter how you cut, slice or dice it, eating yummy food makes you feel good, sometimes too good that we ignore that inner voice that says “STOP” OR “I’M FULL” or “THIS WILL GO RIGHT TO YOUR SPARE TIRE.”  We’ve all been there, eating that extra cookie, having that second helping, snacking on something while we watch our favorite show or movie, surrendering to that late night craving, or even heating up something quick or ordering food for dinner because its easy, but not really ‘the best for you.’

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A little after my daughter Juliette turned one, I started to think a whole lot more about food, and how I always make sure my daughter has the proper food, nutrients and vitamins, so why am I not doing that for myself?  Why not???  This led to the “Top Ten Reasons Why We Need to be More Like a Baby” entry I wrote right before Christmas (https://juliettesworldblog.wordpress.com/2012/12/19/top-ten-reasons-why-we-need-to-be-more-like-a-baby/).  That entry was not completely dedicated to food, however it really made me rethink why I eat the way I eat, or really it made me start to think about that dreaded word… “DIET!”

I am NOT a fan of the word DIET.  Now I know some people call it a “lifestyle change,” but I am not really a fan of that phrase either, it’s such a cliché to me.  I prefer the phrases “healthy living” or “eating healthy.”  Whatever you want to call it, you have to be truly ready and committed to go on a diet, and I never really realized that before.  You have to remember that this comes from a girl whom when she was younger couldn’t gain an ounce if I tried!!!  I know, I know, I hate me too when I look back and think about it, because oh how I wish that still were the case!

I understand that every body type is different and growing up I was often made fun of because I was very tall and very thin, almost too thin…in other words, the good ol’ days, haha!  Luckily, after puberty kicked in I got a bit more of a shape to me than just skin and bones, but still could pretty much eat whatever I wanted and not gain an ounce. I should have cherished that time in my life much more when it was around!  I could eat a whole bag of salt and vinegar chips and not feel bad about myself or grossly bloated afterwards.  Granted, I was also very active and very athletic in those days, always participating in a sport.  Even in college when I was forced to give up track due to an injury, I didn’t even gain the dreaded “freshman 15.”  However, you metabolism does change into your 20’s and even more so as you get older.

What kicked started this weight gain?  Well, it wasn’t baby weight.  In the summer of 2009, I had two foot surgeries only two months apart, one on each foot and something bad happened to me…I GAINED WEIGHT!!!  I had to be off my feet for a while after each surgery, so my metabolism slowed way down, plus with no real movement going on for many weeks at a time you can’t really burn anything off…at all!!  To top it off I went on a cruise after one of the surgeries and definitely splurged on the lavish menu options.  So, by the end of 2009, even though I had recovered from my foot surgeries I did start to notice my pants were all a little bit tighter.  At this point though, my husband and I happily decided to work on expanding our family, so I thought, “hey its ok if my waistline expands a little too, I should be pregnant soon,” right?  WRONG!!!  At about the 6-month point after trying to have a baby and having not succeeded yet, I started to get down on myself about my increased weight and my lack to reproduce as of yet.

By the end of the summer in 2010 I decided it was time for a change, I started to exercise much more and eat much better, healthier foods.  Then, just as I was starting to lose weight and not worry about my ovulation cycle, a wonderful thing happened that made me forget all about the scale…I GOT PREGNANT!  At this point, I WAS OVERJOYED!!! (you can read all about my 11 month process of getting pregnant here https://juliettesworldblog.wordpress.com/2012/08/26/11-months-later-and-we-are-pregnant-or-are-we-get-the-digital-testand-get-a-new-obgyn)

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I gained a total of 35 pounds while pregnant and actually taking off the baby weight afterward wasn’t the hard part.  Thanks to breastfeeding and the life of a busy first time mom I lost all of the baby weight very easily after only three weeks.  I wasn’t so concerned about the rest of the weight that I hadn’t taken off yet from before I had gotten pregnant, as I now had bigger things to worry about…like a new baby!  Plus, a lot happened only a few months after Juliette was born.  My husband got a new job in NJ and we quickly had to move from one state (CT) to another and started looking for a new house.  I also became a stay-at-home mother, and your life changes in many ways when that happens.  Anyway I am straying from the point.

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I started to realize last summer that I needed to lose some weight when some of my clothes got so tight that they didn’t even fit anymore.  I actually had to go to the stores and buy bigger clothes and this was the first time in my life that I DID NOT ENJOY SHOPPING!  When this happened I realized that I needed to start working out much more.  In addition to that, anyone who knows me well enough knows how much I love to take pictures, and once my daughter was born, this got even worse as most pictures were of her.  When I did see myself in some of the photos, I began to not like how I looked as much.  Of course I felt much bigger than I was, and because I am very tall, I carry my weight well and many people didn’t notice…but I DID NOTICE!  And that is the most important thing, that I wasn’t losing for anyone else, I needed to lose the weight for MYSELF!  I started to notice that no matter how much I exercised something had to be done.  To top it off, I recently learned that I had a mild case of scoliosis in my lower back, and the extra weight did not help with that problem.  I did not feel that great about how I looked or felt.   My wonderful husband always reassured that I was beautiful not matter what weight I was, and while that was lovely of him, I didn’t feel that way.  Not that a number on the scale defined me, but not feeling good about the way I was did define me.  As a woman I always wanted to exude confidence and be a great role model for my daughter.

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My breaking point came when my younger sister came to visit on Thanksgiving 2012 and I saw how wonderful she looked, she had taken off a quite a bit of weight and I was so proud of her.  She went on the South Beach Diet, which I knew a little bit about from her.  She had been on that diet before and when she lived with me for a short period of time a few years back, we had made some recipes from the book, and I had read a little bit of the book, so I had some knowledge about it.  I thought to myself, if Tara could do it, so can I! (thanks again Tar)  Luckily, she had left the South Beach Diet book with me and one day after I had really had enough, I ended up reading it probably 3 or 4 times in a row and came to a decision…it was time, I finally admitted it to myself that MOMMY NEEDS TO GO ON A DIET!!!

Of course coming to this conclusion with Christmas just a few weeks away I thought it might be too difficult.  I didn’t want to miss out on Christmas cookies, or be that annoying person at the holiday get parties who couldn’t eat certain things because they were “on a diet.”  So I decided to only loosely follow the diet and still splurge for holiday things…then after the New Year, (January 2 to be exact) I would totally and completely surrender and start myself strictly onto the South Beach Diet.

If you want to know more about my journey of dieting Part 2 of this “dieting” entry will be up very shortly.  I will tell you, that this diet is one of the best things I have ever done for myself!  What I realized so much more than anything else is that being on a diet is way more mental than anything else!  You have to truly be willing to surrender yourself and follow a strict regimen and NOT to stray from it.  Exercise was a part of this too, but I had already conquered that many months ago, which is why I began the diet, it was the missing link because I wasn’t seeing all the results I wanted from just exercising.  So…if you are at all curious about how much weight I lost, how I did it, stuck to it and any pratfalls in between, I’ll meet you at Part 2!!

“It’s not how much you eat, it’s what you eat.”

To read Part 2 click here: https://juliettesworldblog.wordpress.com/2013/05/29/mommy-on-a-diet-part-2-of-3/

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