I remember a time in my life when I didn’t need to think about the quality of my food. I could eat anything I wanted and still not put on extra weight. Heaven, right? WRONG! Since I never needed to look after my diet, I had no “good food/bad food” knowledge (at all). And not until I put extra weight to the point I was nearly overweight, I decided to step back and take a look at my life. What I saw back then, changed my life forever! First of all, my husband and I joined the local gym. And that led me to Jamie Eason Middleton and her LiveFit 12-week workout plan. Thanks to Jamie I learn an important truth: ” your weight-loss journey starts in the kitchen”!
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
Food is good and not all fat is bad.
You got that right, no matter what some “health guru” might try to convince you, not all fat is bad. Our brains are more than 2/3 fat!
Your body needs fat for:
Absorption of fat-soluble vitamins A, D, E and K
Brain and other vital organ function
healthy skin, eyes, and bones
Therefore, next time someone offers you a piece of advice on the matter of eating or not eating fats, kick that person in the bottom (figuratively, of course)! For your (and their) information, your body might be sending you clear warning “need more fat in my diet” signs right now. You might experience: inability to lose weight (yeah, we all need fat to burn fat, go figure!), constant hunger, low energy levels, dry skin, painful joints, vision problem, anger or hostility or even depression. Don’t know about you, but I, definitely need to increase my fat intake!
I recently finished reading “Keto diet” by Dr. Josh Axe. I loved it so much, I have decided to try the diet myself. Just after a first week, I can feel results. First of all, and for me, it is a huge win, SUGAR cravings are almost gone! I used to need some form of sweet sugary snack or drink per day! These days I even take my morning coffee sugarfree.
Another “side effect” of the keto diet, my constant hunger disappeared. I used to feel hungry even after finishing my meal, and I know that I am not the only one. According to Dr. Axe, when you consume more fat in your diet, you feel full longer. Sometimes you will need to remind yourself to eat (happened to me once or twice already)!
If you have any doubts, just watch this:
“A healthy outside starts from the inside.” – Robert Urich
Your weight-loss journey starts in the kitchen
Let’s go back to incredible Jamie Eason Middleton and my first attempt to learn more about nutrition.
“LiveFit 12-week plan” is not just an exercise programme. You can learn a lot about ways to fuel your body for and between exercise. For instance, I discovered a 70/30 rule.
Successful weight-loss is 70% nutrition and 30% exercise.
Sounds very simple, right? And yet, for years I was struggling with implementing this in my life. Looking back at myself, I see now, that my main problem was a yo-yo mentality. I knew what I needed to cook and eat, yet sometimes I would find excuses to go for a more convenient “fast food” kind of meals. And after being so inconsistent with my food choices, I gained 15 pounds I still wondered what went wrong.
Have you ever had misleading thought about your nutrition?
And you know what the worst part is? We live in amazing times where anyone who has a connection to the internet and computer or any other device can find healthy and delicious recipes.
Keep on reading, and I will introduce you to our family’s favorites meal ideas! You need to realize, like mine, your weight-loss journey starts in the kitchen.
“Don’t eat anything incapable of rotting.” – Michael Pollan
Having fun in the kitchen
When you enjoy your time spent in the kitchen and delicious food you cook for yourself, your transition to a healthy lifestyle will be a breeze. I used to hate cooking for the simple reason that I didn’t know how. As a result, extra 15(ish) pounds and unhealthy attitude towards food in general. Even though I am getting better and better every day I spend in my kitchen, I still learn new ways to cook the same old breakfast eggs.
Let me introduce you to my “egg day” variations.
My newest discovery :
Fluffy and delicious egg clouds.
And though I accidentally (by not following instructions) forgot to add sour cream, they were still amazing!
You will need:
- separate egg whites from yolks (keep each yolk in separate bowls) from 8 eggs
- 1/4 cup of shredded cheese
- 1/2 cup of sour cream (I forgot about this)
- 1/4 cup of diced ham (can use sausage or bacon)
Preheat your oven to 450ºF (220ºC) and line baking tray with parchment paper. To make these egg clouds, you will need to whip egg whites until they are fluffy and stiff (use a mixer for this). Gently fold in cheese, sour cream, ham and species of your choice. I would not recommend using salt for this recipe since you will get salt from cheese.
Spoon mixture into 8 separate mounds. Next, make a hole in each mound and gently pour egg yolk in the hole.
Bake egg clouds for 6 min until they are golden brown on top (and the yolks are set). As you can see in my picture, I might have baked them for too long. Serve with your favorite veggies and enjoy your breakfast.
Next recipe reminds me of my childhood.
Cottage cheese pancakes.
You will need:
- 2 cups of cottage cheese,
- 2 large eggs,
- 3 tbs flour (swap to almond flour to create keto pancakes),
- pinch of salt and 1/2-1 tsp of sugar.
- Optionally, add vanilla extract for better taste.
Combine all ingredients in large bowl. Cook 1 tbs sized pancakes in a pan both sides until golden brown. Add maple syrup and greek yogurt (I love this combination) or sour cream (my husband prefers them this way). You can add fresh berries, jam or anything you desire. Definitely, a “must try” recipe!
Eating delicious and nutritious lunch will make you be active and focus on the rest of your day. My “go-to lunch” ideas:
One of our favorite recipes (so far) is lettuce tacos. Easy to make and can prepare in advance to enjoy for several days. Sometimes I like to mix things up and use taco meat with rice or pasta.
Do not get bored with your food, experiment, find new ways to get excited in the kitchen.
For this particular recipe I use:
- 1 pound of minced turkey (sometimes chicken)
- 1 bell pepper
- bunch of celery
- salt-free taco seasoning ( I prepare myself at home)
- pinch of salt
Heat large skillet over medium heat, add meat and cook for 2 minutes breaking up as you go until it starts to change color. Add veggies, taco seasoning and salt and let it simmer for several more minutes.
Load your lettuce leaves or zucchini boats and enjoy your meal!
A healthy dinner can make the difference between losing weight and feeling satisfied during the evening, or overeating, gaining weight and feeling like shit at night. According to nutritionists, our metabolism is at its lowest towards the end of the day! Therefore, it is preferable that the last meal you eat should be the lightest one yet balanced in terms of nutrients.
Since my family (especially little bear) love rice noodles, our usual dinner meal is :
Chicken and veggies noodles
Simply cook meat (chicken or turkey), in a couple of minutes, add veggies of your choice. Once meat is done, add cooked noodles. To spice things up, I use sweet chili. Easy breeze!
“Tell me what you eat, and I will tell you what you are.” – G.K. Chesterton
Change your mindset, change your life.
If you are thinking about turning your life around and losing weight in the process, you should watch the incredible documentary ” In defense of food” (you can find it on Netflix). Additionally, if you prefer books, read “In Defence of Food: An Eater’s Manifesto” by Michael Pollan.
Food is good and you should not be afraid of eating good food!
If you are struggling with the extra weight, you might have the same problem as me. Namely, you might have a yo-yo mentality. You try to stay on a healthy path, but from time to time you stray into temptations (also known as fast and comfort foods).
You are not the only one!
Enjoy your life! Let food help you rediscover your true self!
your weight-loss journey starts in the kitchen!
Do not expect this journey to be easy. Because there is no short route or magic pill you could take. Therefore, things might get difficult, and you might think about quitting. In the darkest moments, remember your goal!
And have fun!