Post # 1
we have heard it 10,000 times everywhere we turn, that in order to lose weight, one must exercise and eat a balanced diet. no junk food, just lean meats and whole grains.
well what in the heck is a whole grain, anyway? almost anything you buy in the store has been processed in some way. so i dont see how even whole grain bread or pasta is “whole grain” anymore. unless a person eats wheat or oats (is an oat a grain? i have no idea) straight out of a field, i dont understand what the term whole grain even means.
same for lean meats. unless i slaughter a cow myself, im at the mercy of the company who slaughtered the cow and packaged up the meat, cut the way they wanted it cut, fat and all. it seems that super unfatty meats in the meat section cost way more than i can afford if i am eating this every single day like im supposed to. what is a “lean meat” and how can a person eat it every single day, day after day, without eventually adding in “bad” foods to help with varying dishes. otherwise id get sick of skinless chicken in two days.
basically, i can find articles all day long telling us to eat lean meats and whole grains, but if i dont even know what that means, i cant know how to eat em!
Post # 3
Post # 4
whole grains simply means the entire grain, vs a refined grain which has healthy elements stripped out (the ‘germ and the ‘bran’). For example: brown rice, 100% whole wheat bread, quinoa, barley, rye, 100% whole wheat crackers (ie triskets), corn (ie air popped popcorn), oatmeal, whole grain cereal (ie kashi) etc.
check this out: http://wholegrainscouncil.org/files/WholeGrainsADAFactSheet.pdf
Lean meats could be boneless skinless chicken breast, for example, where i’m from (city in upstate ny) this goes on sale for .99 a pound all the time, with 1.99-2.99 being the usual price. Pork tenderloin is also lean, as is turkey breast. For beef usually you can find something with the packaging saying “97% lean” or “99% lean”. Egg whites are another good lean protein- egg white omelet, scramble, etc for breakfast. Fish is another great option.
check this out: http://www.rd.com/health/healthy-eating/11-healthy-ways-to-load-up-on-lean-protein/
Eating lean protein and whole grains is no harder or more expensive than other diets, the challenge is when it’s different than your usual habits so it becomes inconvenient to consciously make changes all day every day. I hear that. If you’re trying to switch to healthier tho, I think it’s very much worth sticking out the annoying transition period, cause soon enough the healthy stuff will be second nature and you’ll be feeling, and looking, all the better for it. Good luck! 🙂
Post # 5
I think you are making it too complicated, you’re over thinking it! Throughout the day you should be eating primarily vegetables, and some fruits. I like to supplement beans for protein as well. There are a ton of things you can do with veggies without making them bad for you, it doesn’t have to get boring! Then add chicken, fish, etc as needed. Whole grains like oatmeal(easy), and stone ground wraps/bread can be put in there as well.
I also want to add that at first, dipping veggies in ranch, or putting butter on things is not awful. As you become more accustomed to eating vegetables, and plain meats you can start cutting the toppings out. That helps to prevent you stopping the healthy eating after a week or two.
Post # 6
You can do SO much with spices to make veggies and meats taste amazing. Beans are also so great – I make a black bean and sweet potato chili recipe that lasts me about a week and is super filling. The total cost for all the ingredients is under $10!
Post # 7
@MissCalifornia: These are really good resources 🙂
I was just going to say that anything that needs to be processed or preserved is what they are suggesting you avoid. Steak, fish, chicken breast, etc… are ok- they come from an identifiable part of an animal. Things like bacon, lunch meat, hot dogs, etc… are highly processed and very high in sodium & other preservatives. (Disclaimer: I eat a few pieces of bacon every weekend with brunch, so I’m not saying to never eat it, maybe just in moderation!)
As for grains, again- look for something that is less processed. White bread, white rice, and white pasta are usually stripped of certain nutrients in the bleaching process. I could NEVERRRRR give up carbs, so I eat brown rice, 100% whole wheat bread, and 100% whole wheat pasta (be careful on this one- the labels that say “Made with whole grains” are not necessarily “100% whole grain” so make sure to look for the 100% on the label)
Also, if you’re looking for a better balanced diet, focus on adding in fresh fruits and veggies (or frozen if they’re out of season) while avoiding canned ones. Reduce or eliminate soft drinks, junk food, and fast food. Make small changes. Ask questions! Many grocery stores have a nutritionist or dietician on staff, so check that out as a resource.
Good luck 🙂
Post # 8
What is a whole grain
How to identify a whole grain
Why whole grains are better for you
What is lean meat
Why lean meat is better
Small changes make a healthier diet. Instead of a side of potatoes at dinner, have a salad.
Instead of processed pasta, buy whole grain (EXPERIMENT! Some whole grain pasta tastes like cardboard. Some do not! Find a brand that works for you.) and whole grain bread instead of processed.
Lean meats are easy to identify — Lots of marbling means it will be fatty (But also tender), so you’ll need to learn to cook lean meat to make it tender. Fat will also be rendered out of meats, so buying meat with some marbling isn’t the end of the world — you can just drain it away.
Post # 9
I have a suggestion for whole grains. foodforlife.com this is the only bread I eat, love the english muffins, they’re very filling.
Post # 10
And there are people who believe we shouldn’t be eating many grains at all, whole or not.
Post # 11
@cmbr: Yep, this as well.
Truly a good diet is more about the vegetables, fruits, and other plant based foods (nuts, seeds, beans), and less about meat and grains.
Post # 12
Grains are not good. Period. They break down to sugars & are highly processed. Carbs are not the enemy, but there are better ones to eat than others. Veggies, Fruits(in moderation) and even sweet poatoes are really what you want to stick to. Bacon is NOT bad for you, as long as it’s no nitrates. This goes for all deli meat,sausage, etc. as well.
ALL meat is good for you….as long as it’s grass fed fed, free range, NO preservatives, NOT grain fed.
I totally am on my “Paleo” soap box…but it totally works & your body will thank you over and over again for it.
Post # 13
@BeeG35: I agree with a PP, you are overthinking it.
Youve been given some great resources already but my advice is to try to make one small change a day or week, so you can get used to it. If you have a sandwich everyday for lunch, switch to whole grain bread instead of rice. If you have a burger for dinner, try making it with ground turkey instead. There are SOOO many sites/recipes available online, but skinnytaste.com is my favorite.
Edit: forgot to add that you mentioned no junk food in your OP. Junk food in moderation won’t hurt you. I had a 1/2 cup of frozen yogurt every single night when I was losing weight. I was the healthies I had ever been at that time, and I didnt feel deprived.
Post # 14
For one, typically, people do not consider cows meat “lean” typically – usually turkey, chicken and fish are lean meats.
Just buy good quality stuff, not just “big brand names” that say whole grain on the box, look at the ingredients. Look at the bread. If you can visibily see seeds and grains baked into the bread, it’s probably whole grains (I buy this bread. You can see that it has whole nuts and seeds in the bread and it tastes sooo goooood!).
I find the smaller the company, the more reputable their claims more often than not. Buy food, not processed stuff and you will be eating healthier =)
Post # 15
thanks bees! lots of great information and i plan to look at each linked article this week/weekend to gain as much knowledge as possbile.
i swear, since i have been in my early thirties, and increasing as i get closer to 35, i have noticed SO much that this body doesnt even feel like mine anymore. im tired all the time, my shoulders and boobs feel heavy and just weigh me down from the top ruining my posture and making my gut stick way out more than it normally should. when i sit in a chair, i just want to slouch all down into weird positions. i want to just get as close to laying down flat as i can! my sleep is not comfortable at all unless im curled up in a ball on my tummy/side which i know is ruining my posture too. when i try to correct my posture, it just hurts and i cant hold a straight position for only a few minutes and my shoulders slowly start slumping forward. i get winded going up stairs. my legs get restless easily. i know my muscle mass is decreasing and my fat is increasing. im only 130 lbs, but ive got huge boobs and thighs and a massive belly gut for my frame!
the last time i had a biometric screening i was told i need to lose 15 lbs because i was near the obese category for body/fat ratio. REALLY? at 130 lbs? crazy!! i need to lose 15 lbs of fat and gain 15 lbs of muscle. but im way too tired and way too busy and way too broke to eat right or exercise, and i dont even have kids!
it feels like i switched out of my 20’s body into some other one, because i have never felt this way!
and thats my rant lol.