So, I lost 8lbs, gained 'em back, and lost 'em again. Finally, I stopped playing around and cut pork, beef, and all red meats out of my diet, for the time being. I cut big breakfasts out of my diet and limited myself to cereal or just fruit and a cup of coffee. I saving my big meal for dinner and this seems to be working for me.
I also walk off a lot of nervous energy during the day. I haven't dusted off that exercise bike in my basement yet but, now that my wife and I have cleaned the basement and I can actually SEE the bike, now seems as good a time as any. I found out recently that you don't have to go cold turkey on everything you like... you just have to learn other ways to prepare it and eat in moderation.
I was doing some research on foods recently and look what I found out, much to my surprise, is actually good for you...
Buttermilk: Originally, buttermilk was the liquid remaining after cream was churned into butter but today, it's made by adding lactic-producing bacteria and non-fat milk solids to pasteurized milk. Buttermilk can be made from whole milk but, the more popular varieties are low-fat (1% fat) and reduced fat (1.5% fat). Related recipe: Buttermilk Pancakes. Who doesn't like pancakes? I know I'll still get a lot of flack on this one but, you know (of course) I jumped on this. Can't you see me grinning?
Cream-style corn: There was cream in your grandma's recipe but, the liquid in today's cans is actually a component of the corn kernels themselves and other ingredients such as starch. If you look at calories and fat, canned cream-style and whole-kernel corn are identical. Related recipe: Corn-Cheese Soufflé: Ahhhh, don't know if that's my cup of tea.
Pork: Lean cuts (tenderloin, boneless loin chops) compare favorably with skinless chicken. So, if your family is crying "fowl", vary the menu with these healthy cuts of pork. Related recipe: Pork Tenderloin with Dijon-Fennel Rub and Sweet-Potato Fries. This (on the other hand) sounds great!
Salmon: Yes, half of its calories come from fat but, it's the heart-healthy omega-3 type (often called fish oil). Some studies indicate omega-3 fats reduce the likelihood of blood clots that can lead to heart attacks or stroke. Related recipe: Five-Spice Salmon: Unfortunately, I can't eat Salmon or any kind of fish. I'm allergic.
Eggs: One large egg is a significant source of a number of vitamins and minerals, and contains only 75 calories and 5 grams of fat. Moreover, most of this fat is the healthy, unsaturated variety. (Eggs are high in cholesterol but, the chief villain in raising blood-cholesterol levels is not the cholesterol in our diets but rather, in saturated fats.) Also, egg yolks are rich in the pigment zeaxanthin, which seems to help protect the eyes from macular degeneration, a leading cause of blindness in people over 65 years old. Related recipe: Asparagus Omelet: Now, that sounds interesting to say the least. I might just try it.
Chicken thighs: They are higher in fat and calories than breasts but, as long as you remove the skin and any excess fat, economical thighs fit into a good-for-you diet. They also provide 25% more iron and more than twice as much zinc as the same amount of breast meat. Related recipe: Country Chicken: I love Country Chicken!
Frozen/canned fruits and vegetables: We agree that fresh locally grown produce can't be beat but, frozen and canned fruits and vegetables compare favorably (in terms of nutrition), providing an array of vitamins, minerals, phytochemicals, and fiber. Related recipe: Frozen Fruit Yogurt: I don't like frozen yogurt at all. Frozen fruit juice, fruits, and vegetables are things I'm already eating.
Beef tenderloin steaks: Ounce for ounce, this tender cut has about the same calorie and fat content as skinless chicken thighs. The key is portion size. At home, count a 3/4 inch thick steak (about 3 + 1/2 ozs) as a single serving. At steak houses, order the petit filet mignon. Related recipe: Steak with Mushroom Sauce: I'm a meat and potatoes kinda man. Now, this is what I'm talking about!
I got the above information from a site called Delish that has interesting facts about food and healthy eating advice. If any of you have the notion, check it out sometime. Bon Appetite!
I also walk off a lot of nervous energy during the day. I haven't dusted off that exercise bike in my basement yet but, now that my wife and I have cleaned the basement and I can actually SEE the bike, now seems as good a time as any. I found out recently that you don't have to go cold turkey on everything you like... you just have to learn other ways to prepare it and eat in moderation.
I was doing some research on foods recently and look what I found out, much to my surprise, is actually good for you...
Buttermilk: Originally, buttermilk was the liquid remaining after cream was churned into butter but today, it's made by adding lactic-producing bacteria and non-fat milk solids to pasteurized milk. Buttermilk can be made from whole milk but, the more popular varieties are low-fat (1% fat) and reduced fat (1.5% fat). Related recipe: Buttermilk Pancakes. Who doesn't like pancakes? I know I'll still get a lot of flack on this one but, you know (of course) I jumped on this. Can't you see me grinning?
Cream-style corn: There was cream in your grandma's recipe but, the liquid in today's cans is actually a component of the corn kernels themselves and other ingredients such as starch. If you look at calories and fat, canned cream-style and whole-kernel corn are identical. Related recipe: Corn-Cheese Soufflé: Ahhhh, don't know if that's my cup of tea.
Pork: Lean cuts (tenderloin, boneless loin chops) compare favorably with skinless chicken. So, if your family is crying "fowl", vary the menu with these healthy cuts of pork. Related recipe: Pork Tenderloin with Dijon-Fennel Rub and Sweet-Potato Fries. This (on the other hand) sounds great!
Salmon: Yes, half of its calories come from fat but, it's the heart-healthy omega-3 type (often called fish oil). Some studies indicate omega-3 fats reduce the likelihood of blood clots that can lead to heart attacks or stroke. Related recipe: Five-Spice Salmon: Unfortunately, I can't eat Salmon or any kind of fish. I'm allergic.
Eggs: One large egg is a significant source of a number of vitamins and minerals, and contains only 75 calories and 5 grams of fat. Moreover, most of this fat is the healthy, unsaturated variety. (Eggs are high in cholesterol but, the chief villain in raising blood-cholesterol levels is not the cholesterol in our diets but rather, in saturated fats.) Also, egg yolks are rich in the pigment zeaxanthin, which seems to help protect the eyes from macular degeneration, a leading cause of blindness in people over 65 years old. Related recipe: Asparagus Omelet: Now, that sounds interesting to say the least. I might just try it.
Chicken thighs: They are higher in fat and calories than breasts but, as long as you remove the skin and any excess fat, economical thighs fit into a good-for-you diet. They also provide 25% more iron and more than twice as much zinc as the same amount of breast meat. Related recipe: Country Chicken: I love Country Chicken!
Frozen/canned fruits and vegetables: We agree that fresh locally grown produce can't be beat but, frozen and canned fruits and vegetables compare favorably (in terms of nutrition), providing an array of vitamins, minerals, phytochemicals, and fiber. Related recipe: Frozen Fruit Yogurt: I don't like frozen yogurt at all. Frozen fruit juice, fruits, and vegetables are things I'm already eating.
Beef tenderloin steaks: Ounce for ounce, this tender cut has about the same calorie and fat content as skinless chicken thighs. The key is portion size. At home, count a 3/4 inch thick steak (about 3 + 1/2 ozs) as a single serving. At steak houses, order the petit filet mignon. Related recipe: Steak with Mushroom Sauce: I'm a meat and potatoes kinda man. Now, this is what I'm talking about!
I got the above information from a site called Delish that has interesting facts about food and healthy eating advice. If any of you have the notion, check it out sometime. Bon Appetite!
24 comments:
If you eat a high fiber/protein breakfast, you'll actually be more satiated than just cereal or fruit which burns off faster. The fiber/protein binds you and gives you more energy. You can have your fruit and such as a mid morning snack. Your meals should actually get lighter as the day progresses or your dinner be more protein/veggie to your carbs.
I can email you a lot of foods that will power pack and sustain you.
Continued success with your health.
Love to live; live to love!
Since being diagnosed with Diabetes (3/09) I've lost 20lbs just by cutting out alot of carbs. I don't really cut back on fat at all though...carbs are the only foods I watch.
Once Again, a very informative post,
thanks for the info Keith!
Good Luck on continuing to lose weight and eat healthy.
I checked out that sight,Delish, it really does have some good eating ideas on it..Thanks for the info
Keith.
I love this blog...I never fail to either learn something or be entertained.
I have already altered my diet and have begun a more active lifestyle.
Trying to stay around just a little longer good brother.
Keith, I can e-mail you some vegetarian and fruit recipes that you may find of interest.
Good stuff!
I've checked out that site...Found some really good healthy recipes and information on it. Good lookin out Fam. (I had heard of it before I read your post.)
I work out a lot and I've cut carbs out of my diet almost completely..I feel like I have a whole lot more energy.
Good Post...I'll try some of these recipes..Especially the Salmon..I love Salmon.
This post is on time...I need to lose a little weight before summer,
so I can rock my new swimwear!-lolol.
Good Lookin out Keith!
I love the way you keep it fresh over here..some people blog about the same thing every day..You give us different looks on an assortment of subjects..Love it.
Its strange, I have been looking at foods since im going to Antigua shortly, what a good list, I DID not know that about eggs.
Get on that bike Keith...You're correct to eat small meals and just one big meal, but do get on that bike..A good sweaty work out will make you feel so much better.
I start my mornings off with Fruit and enjoy a nice salad at lunch..then end the day maybe with some baked chicken...It has worked for me so far. I run at night too.
All Good things Keith!
I eat fruit every morning for breakfast during the work week. Saturday is my day to eat a big breakfast. Lunch, I try to eat a salad and for dinner I usually just munch on something.
I walk at least 4 miles 4 times out of the week.
Thanks for the info...now I'm hungry. Time to get up and make some breakfast...pancakes and bacon sounds good. :-)
Thanks Blue Jewel for helping keep cousin Keith alive and well. Please send him that information about a good way to start the day.
Keith, I hope you remember Nana's old saying about putting a "lining" in a child's stomach to start the day. As children we always had oatmeal or Cream of Wheat/Rice for breakfast. Fruit went along with the hot bowl of cereal, if we had it. If not, there was toast and milk. Unfortunately, Karen was lactose intolerant; we had no idea what that meant back in the '50s so I always drank her glass when Mom wasn't looking. We thought Karen was "delicate" and they thought I was greedy. Nonetheless, managing weight is importnat for GRANDFATHERS. Two little ones need your knees to bounce on. Keep those joints limber and ready for action.
Sounds to me like you are doing an excellent job Keith!
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