Let me start off by saying I am by no means a skinny minnie!
Today I am sharing some tips and tricks that I paid a personal trainer for.
I have been able to maintain a healthy body weight, and BMI (Body Mass Index) for many years now.
I can see the older I am getting the harder it is. Hormones, I am sure play a big role in this. For the Past two Years I have been doing Boot Camp sessions with a personal trainer. I am part of a group with 5 women, and it has been a wonderful experience. Since it is Winter and cold I am back at the YMCA and doing some classes, custom cuts, kettle ball, and Yoga. I do miss boot camp and have learned a lot from my trainer that I would love to shAre this with You.
I have diet menus, Recipes, and some key facts that you really should know if you want to lose weight. Whether you are slightly overweight, or normal weight…..YoU are what you eat. FIRST, let me tell you everything you should NOT eat……
All Flour Products basically anything white!
Fast Food and Junk Food
Trans fat/hydrogenated Foods
Anything with GLUTEN basically is not good for you. If you can try for two weeks to stay away from it to see how you feel that would be key. Listed below are some examples of why.
Now you are asking what the hell am I suppose to eat?
I will get to that, but let me first tell you why you should not be eating the above. Chronic health and weight problems have been associated with GLUTEN. Do you feel bloated, gassy, fatigue, brain fog, mood problems, headaches, sinus and nasal congestion, joint pain, acne, eczema,? Any of this sound familiar? Gluten causes inflammation. You may be sensitive to one of the above and never have realized it is from what you are eating.
First key to success when going to the grocery store is…..shop the exterior ONLY!
No reason to pick up a can or a box. If it has something in it and you can’t say it, it is bad for you!
Most EVERYTHING has high fructose in it, which is sugar! When possible buy organic, at least in the meats as well. Ground turkey should be ground turkey BREAST, the rest has all added crap in it. I will tell you I did this diet for two weeks, and I lost weight and felt AWESOME! Now is it realistic?….it can be once you get use to it. I can honestly tell you a lot of these tips and tricks did stick and I have followed with them. If you want to lose weight and start todaY….you are now on a 1,500 calorie a day diet. Sounds like nothing right?
Well it’s not that bad really. Now what I did was substitute my milk with Vanilla soy (unsweetened), which was great. I also used the soy cheeses available, cheddar, and different flavors. The bottom line here is you must burn more calories then you take in. So start back on that treadmill I know you have one. You should be doing that at least 40 minutes a day. While doing your treadmill work outs add short duration, high intensity drills….which means go fast, and then regular pace intervals, you want to get your heart rate up. We also need some light weight training in there. We tend to develop osteoarthritis and our bones get weak and frail as we age.
I have kicked in the weights these days. And no you will not bulk up like Arnold Schwartzenager!
By no means am I a Dr. or certified trainer, what I am passing along to you is what my trainer did for us, and we paid her big bucks for this information! So yours is FReE!!!
EXTRA Virgin Olive oil
Coconut Milk
Coconut Oil
Organic chicken broth
Avocado Oil
Walnut Oil
NO Canola, peanut, safflower sunflower, corn & cottonseed….WHY? because they are refined, and anything refined is no good for you.
Free Calories seasonings, salsa’s or and a light amount of Good oils!
Drink a glass of water every time you eat.
Keep each meal no more than 300 calories. Diet sodas are bad for you, as we know but hey we have to live too, so I say on occasion we can still drink them.
RED potatoes and sweet potatoes are now the only potatoes you should eat, that is all I buy now.
The Red potatoes are awesome boiled, sprayed with a little Pam, and seasoned slightly with Mrs. Dash. The sweet potatoes are awesome sliced, sprayed with Pam and sprinkle Cumin on them, bake at 350 for about 30 minutes, those are good!
NO eating after 6:00pm…tell your husband he can eat alone! You are on a serious mission to lose weight. In case you are really hungry after 6:00 you can have 150 calorie snack. I found having dark chocolate in the house really helps. It has to be over 70% coco.
OK now here are a list of foods for you to enjoy! Get creative and you will be surprised how great everything tastes.
Lean White Meat (Chicken, Turkey (skinless)
Fish, Tilapia, salmon, cod, sole
Sirloin or Lamb loin again as I mentioned above Organic if you can.
Frozen or Fresh Fruit
Avocados…oh how they are my buddy, I love them. Yes high in fat, but it is a Good fat!
All veggies
refried beans, lentils, navy and all other beans, excellent! I sometimes take an avocado with the beans, olive oil and some chicken breast, dash some red vinegar on and you have an awesome filling lunch!
Brown Rice/wild rice gluten free excellent
NUTS and Seeds, almonds, walnuts, pecans, macadamia, flaxseed, cashews. Try some of the NUT butters too they are not bad and they have no sugar! all except peanut butter. I buy the Almond butter and put it on my toast, which I talk about below what bread to buy.
As mentioned try Soy Milk for the first couple of weeks…make sure it has no sugar as well.
BREAD I use EZEKIEL it is in the frozen section. I like their english muffins and their sesame bread is great too. Toasted is the best!
EXAMPLE MEALS
BREAKFAST: 1 cup of organic frozen strawberries, 1 cup of unsweetened vanilla soy milk. Flax seed grounded and sprinkle on top. Flax seed is a great source of Omega 3’s.
SNACK: 150 calorie, protein based…you can take rolled turkey breast and eat a few pieces of that
LUNCH: Ground turkey breast ( make some and have it on hand)soft CORN tortillas all the time now CORN, they are great flipped in a sprayed skillet….sprinkle a little organic cheese, salsa, tomato and that is great!
SNACK: You can always grab a handful of almonds
DINNER: Grilled chicken breast with your choice of seasoning, ie. garlic, pepper, cumin, paprika, salt, pepper, rosemary, any of these will do. Potato and salad on the side. Do not use any more bottle dressing, olive oil and balsamic is the best choice, or red wine vinegar. Salad dressings are loaded with sugars. I also want to mention a great sugar substitute is Stevia.
Make sure you are taking your calcium supplement. I buy the chocolate chews and they taste like candy!
Grab a measuring tape and start keeping track of those inches! Especially in your mid section.
I would also like to mention I did always allow myself one cheat day a week. Usually on the weekends.
Glad you stopped by today. I would love for you to stick around and gawk a while.
XO
And if you love easy, tasty recipes…I have plenty of those.
Warning: Most are for cheat days:) I do have some great pumpkin weight watchers and cool whip ones though too! More calorie friendly for sure.
Thank you so much for visiting with me today.
If you are new here, welcome! I am also very excited to share my new stencil line with you.
[envira-gallery id=”32693″]
Thank you for your visit today!
To view my stencil gallery projects you may check out my Debcreates.com page.
I share all things, thrifty home decor, crafts and a recipe or two on occasion.
Sign up today and receive a few freebies. 12 months of seasonal printable art.
I have also created my own custom apron. “I work by the flour” logo on linen deep front pocket. My husband was the witty one with that slogan:)
If you would like to commit to becoming a subscriber, I would love for you to join me.
Deb, great info. I have been doing a lot of that since the new year. Have several pounds and inches of fat to get rid of. I knew everything to do because I did it in the past and then little by little it went by the wayside. One thing we have eaten out a lot and travelled a lot. Now we are eating at home more. I told my husband he can eat what ever he wants when he goes out to lunch, but once he gets home it is going to be the healthy stuff. I have been eating so much chicken I should wake up crowing!! I am waiting for feathers to start growing. Last night we had a spinach salad with walnuts, mushrooms, strawberries and some feta cheese with a chicken breasts cooked in olive oil. I have been using olive oil for a long time. I even have some home grown olive oil from my son’s in-laws when they were here this summer from Italy. They have an olive tree farm in southern Italy and he brought me a bottle. Much thicker and darker than the stuff here. I have dusted off the treadmill and am back on it and I have a bowflex knockoff by Schwinn and I have all kinds of weights. I know I have already lost some weight. Going by my clothes right now because when I get on the scale and it hasn’t changed much I get really mad, so I am going to wait a little while before I get back on it. I did my initial weight and boy it is bad. I quit exercising last year when I walked into my bed and broke my toe and it is so hard to get started again, but I am back at it and already feel better. I know my hormones effect my weight since I am going through perimenopause. In fact I am having a hot flash right now. Mine aren’t unbearable like I have heard some ladies have. I take black cohosh to help with the hot flashes and I take calcium and vitamin D. I do snack on fruit or almonds and have been using whole wheat bread for years. Can’t wait to get my new body!!
Debbie,I lost 8 pounds last year just by sleeping more. Since work was/is virtually non-existent and I didn’t have to get up early to shower & get ready, My husband gets our girls up & moving. This allows me to stay in bed until 7:30 on school days & 8:30 on all other days. I am a night person, and feel so much better when I sleep in.
DEbBieDoos,
First of all, I would like to explain when I told you (“Special Family Times” post) that you took your mom’s genes: Please take it as a compliment! You too, indeed, look beautiful and, let me add, are super wonderful persons. 🙂
Well, it takes more than genes (hey, but they can help!) to… I cannot describe with words what I just read–to… be totally submerged in a lifetime wellbeing-fitness plan. Those are my humble words. 🙂
Wow! Thank you for sharing your beauty, inside and outside, secret!
Well, I’m about to start cleaning my closet… but that’s another post.
Ladies, specially DEbBie, thank you for your inspiration! Wonderful blog–the best!! 🙂
Of course Begoluna, I did take that as a compliment, my Mom is beautiful as well inside and out!!~ Now ladies if you even take just one of these tips I will be happy! They are a positive step in the right direction. I am starting to incorporated them as well for my entire family!
Portion control, portion control! That’s what works for me. I don’t eat many starchy foods so that’s not a problem. I love cookies. I bake tons of cut outs for friends and family and for the holidays (Valentine’s Day cookies next) so I have to control myself. Everything in moderation 🙂
Great information Debbie, thans for sharing, gaining weight is my problem, I always tried lot of thing with trademill and exercise, but after sometime again I regain, I always think maintaing is more difficult than loosing…
Your all information are great and easy to follow. I will try to coup up with your advices .. A long way to go but sure I will get what I wanted… Thx a lot Debbie
Great information Debbie, thans for sharing, gaining weight is my problem, I always tried lot of thing with trademill and exercise, but after sometime again I regain, I always think maintaing is more difficult than loosing…
Your all information are great and easy to follow. I will try to coup up with your advices .. A long way to go but sure I will get what I wanted… Thx a lot Debbie
Well Debbie… you just sucked all the fun out of life!!! Ha!!! Just kidding. I am such a picky eater that if I cut out a lot of those, I would have nothing to eat! I hate vegetables. I would rather lick a toilet than eat a pea or bean of any size or shape!!! I have done Weight Watchers before and worked pretty well for me and I followed a diet that I got through the bootcamp that I did.
I miss bootcamp! I never thought I would say it, but we did it with about 8 girls in the neighborhood and a trainer came. It was awesome. When I first started, I was on it. I lost 14 pounds and 17 1/2 inches. I got pregnant and had a miscarriage. I was depressed after that and just ate what I wanted. I have put all my weight back on. I have a nasty picture of me at Christmas though in a sweater dress that has motivated me to get it going again!
Kim, your crowing cracked me up!!!!
Thanks Debbie! I am now officially addicted to your blog. I check it more than facebook!
God has blessed me with amazing metabolism. Never had to diet in my life and can eat what i want! I love you Jesus!
Ok angnuzz is my sister, and that is true, and she eats everything and anything she wants…YES I give you all the right to hate her just kidding Ang…..love ya…now I should have started it off with my sister is the skinny minnie!
Thanks everyone for all the awesome support…Kathryns that is great…I hope you are having fun….I will keep it going. Tell your friends and family so we can get this party really started!!
Pam I want to try your diet, did that one make the books????
Kim, I know you are working hard…you go girl!
Farah you can do it! Begoluna, do you really want to do it…NOT!!! And Lora I can tell you are skinny! So eat a cookie!
Debbie, Hehe…Sleeping more does make you weigh less:) http://www.webmd.com/sleep-disorders/guide/lose-weight-while-sleeping
http://ezinearticles.com/?Sleeping-More-To-Help-You-Lose-Weight&id=1094932
http://abcnews.go.com/GMA/Diet/story?id=1886940
First step: I’m eating an apple and some almonds tonite, along with a big glass of water. It’s the only healthy thing I found in the house!! 🙂
Hello everyone, first of all I must say Dabbie do a great job with her blog, its really something very nice and informative and as well as interesting..Thx Debbie… and I know she puts lots of efforts to maintain the blog because many time I plan for a blog and feel it is a time gaining assignment… Secondly I am sorry about my english, its not my basic language so may be you find difficulty to understand sometime… Sorry Ladies :)…
With this topic of reducing weight I want to give a very healthy tip.
1/2 cup lemon juice
1/2 cup honey
1/2 cup pure apple vinegar (not synthatic)
4 piece of garlic in a paste form
Combine all ingredients in a glass bottle and leave it for 4 to 5 days, than take 2 tbsp of this mixture in a semi hot cup of water after wake up in the morning …
Its best reducing your cholestrol level, reducing weight, controlling your digestive system, you dont feel gassy, and very much effective on your hearts health…
Hope it will work, and believe me it tastes good…
Happy life for everyone:)
Farah, your English is excellent!!! I have no trouble understanding you at all! Good for you for getting on here. So many people would be afraid. I lived in Germany for almost three years and was very afraid in the beginning to speak German. I always tried and in the end became fairly fluent. Your english is excellent!!!
Thx a lot Jemsmom, same my husband always said, dont hesitate in speaking any language, its only your speaking that you can take you in better way… if you speak wrong than people correct you and you become more better…
Thank you for the encouragment
Thx a lot Jemsmom, same my husband always said, dont hesitate in speaking any language, its only your speaking that you can take you in better way… if you speak wrong than people correct you and you become more better…
Thank you for the encouragment
Farah I understand you too just fine. I know understanding American language and our slang may be difficult sometimes. I will try to keep that in mind when writing:) Thanks for always stopping by, I love it, and will try your drink.
Hi Debbie,yes I got your message on FB and as wel as in my inbox too,its all fine and I understand that whats the misunderstanding was..
yes you try this drink , and after somedays you will feel positive changes in overall, and its very effective gout or in excess uric acid…
Farrah, that drink sounds awful especially first thing in the morning. Not sure I could do that, but I may to see how it works. All this good food and fiber does make me gassy!!
Kim its not awful, it taste good, a bit sweet a bit tangy,and after a day or two you would like to have it, and very effective in reducing weight, try it I hope you like the results..
Ok- Spaghetti or Pizza anybody? LOL- ok I know I should eat better, but I really don’t eat well. I have done the gluten free before for health reasons and thought I just might die! Anyhow I’ll try to eat a little better maybe once a week or so! Just kidding, I might seriously think about altering some of the crap that I eat!
Deb, this is an excellent post for the New Year! Many of these tips for the eating plan are things that I have already learned. Putting it altogether here was perfect. I like to make the lentil soup with carrots. Now, I’ll open my jar of Almond butter. The thing that I need to make more time for is excercise. Just this morning when I awake , I was thinking about buying Wii fit. However, where we live , there is a clubhouse with a treadmill and excercise equipement that could use for basically free.
I’d like to know if I can save your information on my blog entitled with your blog name under title “Boot Camp”; It’s better than handwriting on a piece of paper.
Sure luvsclassics you may do that, I think if it benefits someone than it was worth the effort I put into posting it!!~ Thanks for stopping by. Debbie
I love your Blog!!!!Keep up the good work!!!!
Speaking as a fellow personal trainer, I wholeheartedly agree with all of these tips! I think the thing about oils is particularly good, people never realise how incredibly beneficial they are!