Step 2 of 3 foundational pillars to eating well. Ever wonder why some meals last but another almost seems like it makes you hungrier? Let's investigate.
Love this KD! What is it really? I have been eating and enjoying many different fruits, vegetables and legumes over the past few months. Some I hadn't tried before like turnips and others I have enjoyed a different way, like roasted radishes. I am rarely hungry, feel satisfied after my meals and I am losing weight. I literally step on the scale amazed when it shows I lost weight when I haven't felt hungry, because that was what I was used to and what we are told to expect. In order to lose weight one must suffer and be hungry; that is not true.
I thought eating a diet that primarily consists of fruits, nuts, vegetables and grains would leave me unsatisfied because I'd be extremely hungry and would long for the texture and fullness of meat. I've created some amazing dishes, without a cookbook. It's amazing how delicious onions sauteed with carrots, thyme, black pepper, some coconut aminos and a squeeze of lemon juice (no salt) can be. Add on a side of bulgar wheat cooked in homemade veggie stock and vegan pinto beans or a side of mixed greens with a spoonful of hummus on top and I am stuffed for the night. Who knew how tasty a salad dressed with lemon juice, olive oil and vegan parmesan cheese could be! I thought there was no way I could enjoy a salad with a creamy dressing. I have found myself thinking about colors as I am preparing meals throughout the day. I hit lots of colors at breakfast and make up the difference in my meals throughout the rest of the day. A breakfast smoothie with blueberries, pineapple, and mango sprinkled with pomegranate seeds and shredded coconut sets me up for success as I prepare the rest of the meal. Roasted or sauteed veggies and nutritional yeast with egg whites creates a yummy omelet. I have textural issues so I have to have a firm texture with my eggs so a slice of sourdough bread topped with shredded vegan cheese or a pita with melted Swiss cheese usually accompanies my meal. I enjoy delicious lunches and dinners made with a variety of root vegetables, beans or legumes, and pasta with sauces made from nuts, fresh herbs, and sauteed onions or shallots.
The fruits and veggies are great as you indicated for the fiber. I also enjoy nut milks (hemp/oat for the many vitamins but low protein which I have to watch). Other primary sources of protein include beans, fortified cereal, nuts, tofu and seafood. I am not a fan of soy-based tofu, but have discovered a love for fava bean or chickpea tofu. I have not eliminated meat from my diet, but I limit the amount of chicken or turkey I have to once a month or so. I incorporate fish and shellfish throughout the week such as shrimp, clams, as trout, salmon and sea bass. These are great sources of easily digestible protein, healthy fats and other nutrients good for my overall health needs as well as successful weight loss.
The changes I've made are lifetime changes, I feel great, am enjoying food more and creating great habits for my family. These changes are not based on reaching a certain size but taking the best care of my body and having some control over the overall trajectory of my health. Another huge help along this process for me has been the utilization of a meal/nutrient/calorie tracking app. The app has been great for helping me manage the calories I consume each day so I am not under or overeating. Along with the calories the app allows me to monitor the nutrients from those foods. If I grab a fruit bowl or smoothie while out, I can put the name of the restaurant, or the name of the dish ("Tropical Bowl" for example) and the app will overview the nutrients and calories for the item. I try to get my nutrients from food not supplements. I use the app to log my water intake, hours of sleep and daily exercise which factors into the overall calories for the day. I see my pattern of eating/exercising sleep over time and I can use the app to maintain my weight once I am a healthy weight for me.
I love that, "add on rather than take away"! So much more doable.
I find for me, Heide, if it isn't easy, I stall at good intentions and change remains a thought :). I'm glad this sounds more doable for you!
Love this KD! What is it really? I have been eating and enjoying many different fruits, vegetables and legumes over the past few months. Some I hadn't tried before like turnips and others I have enjoyed a different way, like roasted radishes. I am rarely hungry, feel satisfied after my meals and I am losing weight. I literally step on the scale amazed when it shows I lost weight when I haven't felt hungry, because that was what I was used to and what we are told to expect. In order to lose weight one must suffer and be hungry; that is not true.
I thought eating a diet that primarily consists of fruits, nuts, vegetables and grains would leave me unsatisfied because I'd be extremely hungry and would long for the texture and fullness of meat. I've created some amazing dishes, without a cookbook. It's amazing how delicious onions sauteed with carrots, thyme, black pepper, some coconut aminos and a squeeze of lemon juice (no salt) can be. Add on a side of bulgar wheat cooked in homemade veggie stock and vegan pinto beans or a side of mixed greens with a spoonful of hummus on top and I am stuffed for the night. Who knew how tasty a salad dressed with lemon juice, olive oil and vegan parmesan cheese could be! I thought there was no way I could enjoy a salad with a creamy dressing. I have found myself thinking about colors as I am preparing meals throughout the day. I hit lots of colors at breakfast and make up the difference in my meals throughout the rest of the day. A breakfast smoothie with blueberries, pineapple, and mango sprinkled with pomegranate seeds and shredded coconut sets me up for success as I prepare the rest of the meal. Roasted or sauteed veggies and nutritional yeast with egg whites creates a yummy omelet. I have textural issues so I have to have a firm texture with my eggs so a slice of sourdough bread topped with shredded vegan cheese or a pita with melted Swiss cheese usually accompanies my meal. I enjoy delicious lunches and dinners made with a variety of root vegetables, beans or legumes, and pasta with sauces made from nuts, fresh herbs, and sauteed onions or shallots.
The fruits and veggies are great as you indicated for the fiber. I also enjoy nut milks (hemp/oat for the many vitamins but low protein which I have to watch). Other primary sources of protein include beans, fortified cereal, nuts, tofu and seafood. I am not a fan of soy-based tofu, but have discovered a love for fava bean or chickpea tofu. I have not eliminated meat from my diet, but I limit the amount of chicken or turkey I have to once a month or so. I incorporate fish and shellfish throughout the week such as shrimp, clams, as trout, salmon and sea bass. These are great sources of easily digestible protein, healthy fats and other nutrients good for my overall health needs as well as successful weight loss.
The changes I've made are lifetime changes, I feel great, am enjoying food more and creating great habits for my family. These changes are not based on reaching a certain size but taking the best care of my body and having some control over the overall trajectory of my health. Another huge help along this process for me has been the utilization of a meal/nutrient/calorie tracking app. The app has been great for helping me manage the calories I consume each day so I am not under or overeating. Along with the calories the app allows me to monitor the nutrients from those foods. If I grab a fruit bowl or smoothie while out, I can put the name of the restaurant, or the name of the dish ("Tropical Bowl" for example) and the app will overview the nutrients and calories for the item. I try to get my nutrients from food not supplements. I use the app to log my water intake, hours of sleep and daily exercise which factors into the overall calories for the day. I see my pattern of eating/exercising sleep over time and I can use the app to maintain my weight once I am a healthy weight for me.
You’re discovered some delicious food combos! 😋
How to tell everyone you are Canadian in your first sentence - mention KD
😜🇨🇦🧀🍝
lol! I had no idea. You think these things are universal :)
Thank you S.E. I appreciate the encouragement 🙂.