What Choice Will You Make Today?

Vegetable Choices(may use fresh, frozen or canned, w/o added sugar.)
Artichokes
Asparagus
Bens or Legumes: Black Beans, Butter Beans, Soy Beans, Split Peas, Chickpeas, Garbanzo
Bok Choy
Cauliflower
Eggplant
Mushrooms
Okra
Collard Greens
Radishes
Spinach
Sprouts, Alfalfa
Fat Choices (monounsaturated oils)
Olive Oil
Canola Oil
(polyunsaturated oils)
Corn
Enova
Grapeseed
Safflower
Soybean
Other Fat Choices
Avocado 1/2 whole = 1 Tbs. oil
Guacamole 1/2 cup = 1 Tbs. oil
Margarine choose Fleishmann's Premium Olive Oil or Smart Balance: w/o trans fatty acids
Olives (Green or Ripe) 15 = 1/2 Tbs
Salad Dressing use those w/ less than 3 grams sugar / serving
Toppings & Sauces
Hot Sauce
Salsa - limit to 2 Tbs
Soy Sauce - 1/2 Tbs
Steak Sauce - 1/2 Tbs
Worcestershire Sauce - 1 Tbs
Spices and Seasonings
All spices that contain no added sugar
Broth
Extracts (almond, vanilla, or others)
I Can't Believe It's Not Butter! Spray
Lemon juice
Lime juice , Pepper (black, cayenne, red, white)
Sugar Substitutes
Acesulfame K
Fructose
NutraSweet
Saccharin
Sucralose
Stevia
Dairy
Low-fat (1 percent) or fat-free milk or soy milk
Plain or sugar-free low-fat or fat-free yogurt
Fat-free half & half
Nuts
Almonds-15 dry roasted
Brazil - 4
Cashews - 15 Dry roasted
Pecans - 15 Dry roasted
Macadamia - 8 Dry roasted
Peanut Butter - 1tsp
Peanut Butter, Natural - 2 Tbs
Peanuts - 20 small
Pistachios - 30 Dry roasted
Walnuts - 15 Dry roasted
Eye of Round
Ground beef (extra lean 96/4)
Sirloin (90/10)
Top Round
Boiled ham
Cornish hen
Turkey bacon (2 slices)
Turkey & chicken breast
Seafood (all types fish and shellfish)
Tofu

Breakfast:
Protein
Vegetable
Fruit: none
Starch: none
Milk: 8 oz
Fat 1 tsp

Lunch
Protein 4 oz
Vegetables: minimum 2 cups
Fruit: none
Starch: none
Milk: none

Dinner
Protein: 4 oz
Vegetables: minimum 2 cups
Fruit: none
Starch: none
Milk: 8 oz
Fat: 1 Tbsp
Snack:
Snacks are required, choose from the protein or vegetable list, or eat nuts from the Fats List
Once in awhile get your carbs from your vegetable sources so you don't rely on those starchy carb choices.

Comments

Post a Comment

Popular posts from this blog

July Is Here!!!

New month - new workout - new you... What are you going to do this month to change up your current fitness routine? Trying something new to refresh your exercise routine, shock your body, and prevent becoming stale, you will need to change at least one fitness component. Remember, it is very easy for your body to become use to doing the same thing week after week, month after month. Due to the adaptation response, you will stop seeing changes in your body and your fitness. You may want to try a different class or simply add to your current workout routine another day. If you're exercising 3 or 4 days a week, it is time to increase the frequency to 5 or 6 days/week. Or, if you exercise for 30 minutes - 45 minutes, why not increase that by another 10-15 minutes which in turn will burn off more calories. One of the best ways to change your fitness level or raise your metabolic rate is to increase the intensity of your workouts. Simply by adding bigger exaggerated movements, moving fas
Read more
It's the perfect time of year to add squash, zucchini and pumpkin to your diet. All of them are in vitamin A, C, K, and all of your B's such as folate, B6 & B12. Minerals include, manganese, calcium, magnesium, and potassium. Because of their darker & richer colors, they are high in beta carotene. It is these antioxidants that block cellular damage from occurring due to free radicals from being produced from cellular respiration. If you are one who pariticpates in a lot of cardiovascular exercise producing aerobic cellular respiration, you want to make sure you are consume foods high in antioxidants. Free radicals decrease immune function, increase the aging process, and increase abnormal cell production leading to disease. They are really easy to prepare too. Many types of squash can be eaten raw, on a salad, in a wrap, or as a snack with some hummus dip. Or, bake, grill, saute, mash, prepare as a soup base or into a bread. The seeds from pumpkin and winter squash
Read more
1 large head cauliflower, cut into 1 - 2-inch florets  (5-6 cups) 2-4 cloves garlic, peeled 2 cups low-sodium vegetable broth or water 1 tsp gray sea salt, plus more when pureeing 1/4 cup olive oil 1/4 tsp freshly ground pepper 1 heaping tbs fresh herbs, to garnish In large sauce pot or steamer, place cauliflower, garlic, broth or water and sea salt. Cover and bring to boil, then reduce heat and simmer 10-15 minutes or until tender. Stir occasionally to ensure even cooking. Drain, reserving cooking liquid. Puree in two batches in food processor until smooth, scraping down sides as needed. With motor running, add 1/4 cup cooking liquid, half the olive oil, pepper and pinch of sea salt to each batch. Adjust seasoning to taste. Transfer to serving dish, top with herbs and serve hot. Substitute food processor  handheld blender. Makes a nice substitute for mashed potatoes. Can add seasoning of your choice, or dry mustard powder, Curry powder, or a little Parmesan cheese.
Read more