Sunday, June 15, 2014
I live in Italy and hereís the diet the Italian nutritionist gave me. I know itís restrictive but I like that about it because there is very little guesswork involved. Iíve lost 13 pounds in 6 weeks and I even cheat (small cheats). Here it is, I finally translated it.
Breakfast: 2 slices of wheat bread with a) cheese (ricotta, cream cheese, etc.) or b)
jam or c) slice of turkey or ham or prosciutto*
Lunch: red meat, white meat, fish or insalata di mare (a cold fish salad, usually
with octopus and calamari)
vegetables -all you can eat, or desire to eat
1 carbohydrate lunch a week (100 grams of pasta or rice or a sandwich, etc.)
Dinner: white fish, chicken or turkey (without skin), tuna, prosciutto, eggs*, or cheese*
vegetables Ėagain, all you can eat
Snacks: 2 yogurts a day (eaten whenever you want, even for dessert or before bed). The lowĖin-fat variety.
Fruit Ėas much as you want but not with meals
Two T of olive oil a day. Use when cooking or on a salad.
*Cold cuts in Italy are not what they are in the States, they are less processed and much more acceptable from a nutritional standpoint.
*Cheese is considered a protein, for example a tomato mozzarella salad is a complete meal, or a greek salad with feta cheese.
* 2 eggs a week max
Drink at least 1 liter of water a day, preferably 2.
Use as many spices as you want, limit salt.
Eat fruit between meals, not with.
To satisfy hunger between meals, eat fruit or veggies and drink plenty of water.
Avoid sugar including artificial sweeteners, honey, ice cream, etc.
Eat at regular intervals and donít skip meals.
Exercise 30 minutes 6 days a week.
Portion sizes for meat are variable. Eat as much Ďlightí meat (fish, chicken, pork) as you want and half a plateful for the others.
Cooking methods acceptable: boil, bake, grill, microwave, steam, stew, or Ďal cartoccioí (this one Iím not sure how to translate, but they wrap veggies and meat together in oven paper and cook them in the oven.)
I donít cheat in big ways, but Iíve had a small glass of wine at least 4 nights a week since I started and sometimes add mayonnaise to my tuna or honey to my yogurt. I like that I can add little personal touches that are Ďagainst the rulesí and still manage to lose weight. However, the fourth week I was doing this I had 3 carbohydrate meals and one night of too much wine and guess what? I didnít lose that week. I expect that as I get closer to my goal weight Iíll have to be stricter with myself.
Saturday, May 31, 2014
In the past, about three weeks into any new diet or exercise plan, my enthusiasm started to wane. Today so far is a difficult day. I didn't sleep well, and I woke up to rain outside and cat vomit in the kitchen. I started thinking about 'cheating' for lunch before I even finished my morning coffee.
Fortunately I recognized my negative thoughts and now I'm asking myself, why do I have them? Maybe subconsciously I'm in need of some comfort and I'm planning on getting it with food. Maybe my diet is like a fair-weather friend, all fine and dandy until something bad happens and then it disappears.
Not today. I'm pulling up my big girl panties and getting it done. I just prepared my liters of water, already chopped up some veggies to cook at lunch and now I'm doing chores to keep busy until my bad impulses pass. They are already starting to pass, I can feel it. Today will be a good day because I'm making it so.
Wednesday, May 28, 2014
Wow everyone, I am touched so many people gave suggestions. There are some really great ones here, some Iíve already put into practice. Iíve summarized them below, but before I get to that I want to clarify a few things about the diet Iím on. It was so strict only for the first few weeks, now Iíve got some carbohydrates in there too, but the basic diet is what I described before. Also, she did give me some other options for breakfast than what I mentioned, but because I donít like sweet things in the morning I stick to toast with a small amount of cheese or meat or peanut butter. Once a week I scramble an egg. Itís not really as restrictive as it sounds considering I can eat all the vegetables I want.
I really like it because itís easy. When I stick to the plan and remember to have my mid-morning and mid-afternoon snacks, Iím not hungry at all. I have the bad habit of skipping meals and then I wind up too hungry to make good choices. Iím working on it though and have gotten better these past weeks. Oh, and Ö.(drumroll please)Ö..Iíve lost 7 pounds in three weeks. Yahoo!
Ok, as far as the water goes, there were some absolutely GENIUS suggestions! The ones Iíve tried so far are: fruit water. I add a little bit of some fruit to my liter and it makes it a pleasure to drink. So far Iíve tried pineapple, watermelon and frozen berries from the freezer. The first two were better. Another one: peppermint oil, love this! I happened to have some in my closet and so I tried it right away and it was yummy. The next day I tried a drop of vanilla, and it wasnít as good. The peppermint is the way to go. (LADYOLIVER you should patent that idea!) Also, Iíve started putting half empty bottles in the freezer the day before I know Iíll be out in my car a lot. About 60% of the time I remember to take them out and bring them.
Vegetables: Iíve become a roasting fool! And wow, what a nice flavor they have. Last night for example I roasted some cabbage, radicchio, and onion chopped up fine and they were delicious. Thanks for suggesting this method of cooking because it helped me out a lot! I wholeheartedly recommend this.
I havenít gotten the grill going yet this spring, but when I do Iím going to try all the grilling tricks you all shared with me. Tonight, in the meantime, is roasted asparagus. Iím looking forward to roasting every vegetable I can now, even broccoli. I canít wait to taste it. (wait a minute, Iím looking forward to broccoli? Someone call a doctor)
Sauteeing in broth sounds good too, I just keep forgetting to pick some up at the store.
Now, as far as the preparing in advance goes, there were awesome suggestions, but I havenít had the chance to try any yet. I donít have the time right now. Sometimes I feel like Iím treading water just trying to eat healthy, and I havenít worked on being more prepared yet. I'm trying to start a small business so my energy is often elsewhere. One step at a time.
Tuesday, May 20, 2014
About two weeks ago, I went to an appointment with a dietician. She's pretty strict, and gave me this type of diet: Two pieces of wheat toast with either spreadable cheese or lean cold cuts for breakfast, lean meat and veggies for lunch, and the same for dinner. Fruit and yogurt for snacks and two tablespoons of olive oil a day to cook with. She also encouraged me to drink 2 liters of water a day and eat a LOT of veggies. Luckily, I like veggies. It's pretty simple (which really appeals to me). The problems I've been having are these:
a. I'm out of the house for most of the day, and I almost always fail to prepare my healthy meals in advance. How do I get organized?
b. Drinking so much water is hard, I'm finding it nearly impossible and on only one day managed to drink it all.
c. I like veggies, but cooking without oil is new for me. Boiled or steamed veggies are so boring that I can only eat so much before gagging. Anyone have any other cooking methods? I can use any spice I want.
I've been doing well at exercising, and I've actually lost weight in the last two weeks, I'm happy to report. What's better is that I think I've found a way of eating I can live with. I want to make this habitual, not just a diet, but I need to overcome these obstacles. Anyone else have these problems too? What do you do?
Thursday, April 03, 2014
Today was my first day with a new trainer. I'm not too sure if I like him because I thought his behavior was weird. At one point I actually looked into his eyes to see if they were dilated. I wanted to ask him if he was taking drugs but I didn't. My husband says that there are a lot of guys on steroids in the gyms, but I don't know if that's true. I've never seen it, and I've spent more time in gyms than the average person. However, it's also true that I'm a bit naive in that aspect.
Maybe he is just a weird guy? Some of my best friends are oddballs, so weirdness doesn't bother me. Or maybe he thought I was weird and was just responding in kind. I'll give him another chance and then make my decision.
+I suppose I'm not very pc using the terms 'oddball' and 'weird'. Unique is a better word.
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