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TRACY_E's Photo TRACY_E Posts: 554
5/3/17 3:54 P

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I use a Wok usually when I water sautee. Also, I've heard really good things about pressure cookers and am looking to invest in one myself. They make healthy food much quicker and easier to cook. The one we're looking at also doubles as a slow cooker.

It's a shame that you don't have support in your everyday life, but it seems you've come to the right place. I'm a new member myself, and already after only a couple of days I feel more motivated.

As the others have said before me, pre-making soups and salads are a great way to manage healthy eating with a hectic schedule. I also pre-make a red sauce that throughout the week I might turn part of it into chili or part of it into a curry sauce or pasta sauce by adding different herbs, spices, and veggies.. Grabbing an assortment of fresh fruit on the way out is how I got through college while working two jobs... I'd take a banana, an apple, a peach, a pear, and some grapes with me when I left everyday. I've also heard of a lot of people using slow cookers to make meals even when they're away at work. I don't do this myself, and I don't know whether or not that is entirely safe so look into it first if you decide to do it.

Tracy
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Sapphire Ravishing Ravens

"Yes, there are two paths you can go by, but in the long run there's still time to change the road you're on." Led Zeppelin


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TRACY_E's Photo TRACY_E Posts: 554
5/3/17 3:40 P

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My Staples:
1. Liquid Amino Acids: Tastes a bit like soy sauce but much lower in sodium. Since I completely avoid salt otherwise this little "cheat" is my saving grace when it comes to adding a slightly salty taste to my soups, sauces and especially stir-frys. I use it sparingly in a dish, but often.
2. Assortment of nuts and seeds: Raw cashews are my favorites, I use them often to make creamy dishes and sauces. I also have on hand flax seeds, hemp seeds, sunflower seeds, sesame seeds, pumpkin seeds, raw almonds and walnuts. Nuts and seeds can be expensive, but my justification for that is all the money I'm saving not buying cheese and meat is now invested in nuts and seeds. Also, I don't get them all at once... Every shopping trip I usually get one type of seed or nut.
3. Tomato paste: Tomato paste is one of the few canned goods I can find that doesn't have a bunch of added ingredients. I use it to make homemade red sauce that I can use for "pasta" dishes, soups, or chili. I've also used it in recipes for making homemade condiments such as ketchup and barbecue sauce.
4. Canned coconut milk: I use in curry dishes, some desserts, and the occasional smoothie. It can also be added to other sauces and soups near the end to make them creamier.
5. Beans, beans, beans: Bean are cheap, filling, and very good for you. I keep an assortment of dry beans on hand, such as kidney beans, red beans, northern white beans, pinto beans, lentils, black beans, black-eyed peas, chick peas, split peas, and even a bag or two of 15 bean mix. I use beans to make bean burgers, chilis, soups, re-fried beans and hummus. Again, I don't buy these all at once, but every time I shop I pick some up to either replenish my stores or try something new.
6. Raw nut butter: Cashew butter is my favorite but I also enjoy almond butter. I use it for quick snacks usually. For example, I add a bit of almond milk and cinnamon to a couple of tablespoons to make a great dip for apples or other fruit. My husband loves cashew butter spread on romaine lettuce and topped with slices of bananas. Sometimes I add a bit to a sauce or a stir-fry as well.
7. Almond, cashew, or other non-dairy milk: Many recipes for sauces, dressings and soups call for some type of non-dairy milk.
8. Dried Fruit: Like nuts and seeds, dried fruit should be used sparingly but it is great to have around to sweeten a sauce, dressing or a dessert. It's also a great quick fix for an aggressive sweet tooth! I usually have at least one or two of the following in my kitchen: raisins, dried apricots, cran-raisins, pitted dates, or currents. Make sure you get a brand that does not add sugar to them.
9. Vinegar and Condiments: I keep low sodium djon mustard around, and have several types of vinegar such as apple cider vinegar, rice vinegar, white wine vinegar, balsamic vinegar and if you can find it, some other type of fruity vinegar like pomegranate or blueberry. There are a lot of recipes that call for some type of vinegar, but again, this is something you'd probably build up an assortment over time.
10. Fresh Veggies: I always keep onion, carrots, celery and garlic on hand because I use them in pretty much all of my soups. Adding tomatoes, mushrooms and peppers to the previously mentioned is how I make my red "pasta" sauces or chili base. I always get a lot of greens too, spinach, romaine lettuce and kale for sure, and then some others occasionally such as watercress, arugula, broccoli, bok choy, and butter lettuce, among others. Too many other fresh veggies to list here, but they're all great choices.
11. Frozen Fruit: I always have frozen fruit on hand, usually pineapple, mixed berries, and blueberries. I love my smoothies so that makes it easy, and you don't have to worry about them not getting eaten quick enough and going bad. We usually get big bags from Costco.
12. Fresh Fruit: I always tend to get bananas, grapes, cuties and avocados because those are among my favorites, but whatever the case make sure you get some whole fruit that you enjoy. Especially with your busy life, grabbing 3 or 4 pieces of fruit as you walk out the door can help get you through the day!
13. Herbs and Spices: Use these all the time, they're what help keep the food delicious and interesting! Literally the only one I'm aware of that should be avoided is salt.

IN A NUTSHELL: Condiments and canned goods such as liquid amino acids, vinegar, mustard, tomato paste, and coconut milk. Nuts, seeds, and beans. Fresh produce. Herbs and spices. Non-dairy milk.


Edited by: TRACY_E at: 5/3/2017 (16:20)
Tracy
Florida
EST
Sapphire Ravishing Ravens

"Yes, there are two paths you can go by, but in the long run there's still time to change the road you're on." Led Zeppelin


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ZIPITUP's Photo ZIPITUP Posts: 9,704
5/2/17 9:38 A

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Soup is a good idea. Susan of Fatfree Vegan did a plan she called KISSS..I think meaning to just keep with simple with smoothies, soups and salads.
blog.fatfreevegan.com/tag/kisss

I looked at your schedule and I don't know if you have a couple of hours somewhere in the week but if you do you could batch cook rice and beans.If you soak beans and cook them it is cheaper. Cook up a batch of soup and freeze. Prepare the salads for the week. There are some neat freshness keepers.
A hand spiralizer is cheap and good for zoodles

There can be a learning curve but you will get it. Lots of info out there. I just use a stainless steel pan to water sautee. You just have to watch it and keep the water nearby.
That sucks about the non support. You are doing the right thing about planning to take charge of your health.

As for wanting to know something that I know now but wish I had known in the beginning- add the greens gradually. It is only a suggestion and sometimes that can go for the beans and whole grains. If your diet does not have a lot of fiber adding too many of those foods will make you uncomfortable...and well actually the people at work might not want to be in the same room ...so that might take care of that problem!! just kidding- there is no need to uncomfortable but as healthy food is adding gut biome changes- become really healthy and gradual might be the way to go
HTH


Edited by: ZIPITUP at: 5/2/2017 (09:40)
~Em~
*MOOD FOLLOWS ACTION!

"We should all be eating fruits and vegetables as if our lives depend on it - because they do."
-Dr. Michael Greger

"The gaunt, unhealthy vegan is the muffin vegan. Bread and fries and processed veggie dogs. It's like, 'Hello? Did you eat your vegetables?" Kris Carr

"Genetics loads the gun, lifestyle pulls the trigger." Dr. Caldwell Esselstyn

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DS9KIE's Photo DS9KIE SparkPoints: (548,627)
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4/30/17 6:18 A

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not a big shock with zero support but you have to do what is necessary for your healthy no matter what and eating fruits and veggies is the way to go. If anyone complains or laughs at all the veggies you eat and thinks you weird then just say yep I'm just so weird for eating veggies and roll your eyes cause it not weird to eat veggies.

I have posted article about this subject if you with to look for them

Since your starting off don't worry about being perfect and concentrate on eating more fruits and veggies rather than taking away what your eating more with the idea that eating more fruits and veggie will crowd out the other foods

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THE SALAD IS THE MAIN DISH


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DS9KIE's Photo DS9KIE SparkPoints: (548,627)
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4/30/17 6:00 A

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start by simply adding more veggies to what you eat already.

your work scheduled sounds crazy this why I"m suggesting SOUP...

soups are the easiest food to cook, store and eat. You can make a big pot and put in small containers and take to work and soups freeze well

Check out my spark blog recipes that I made up, don't get freaked out with all the veggies I used cause its what I happened to have and I ended up with a little of each so I just added veggies instead of wasting veggies and I though more veggies the better.

with soup you can put practically all the nutrients in one pot and as far as recipes anything goes. You can soup for cheap by just using inexpensive items.To me it doesn't matter what others say or what recipes ingredients there are it I can't afford it I just don't buy it.

One BIG thing is that you can't put lots of salt in soup so at first its might seem bland but I have gotten used to it at this point. Use lots of spices.

One thing about going out to eat that everything is so salty, sugary and full of fat and it doesn't matter if its vegan, vegetarian or not so eat on special occasions



Edited by: DS9KIE at: 4/30/2017 (06:05)
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ROSE2GARD's Photo ROSE2GARD Posts: 25
4/29/17 10:30 P

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Welcome !
You can start your support group here. We can communicate. You need to start small it sound like since you have so many obligations, and you are still eating meat. It isn't easy but it is possible. I suggest you start by planning your meals around your schedule and have a salad ready for you to eat when you get hungry. As you start to make small changes you will find your energy to increase. I used a notebook to keep myself accountable. I lost 30 pounds. I am here for you if you want to reach out but you NEED to start and stop with the reasons WHY you can't!
It doesn't sound like you even have time for a support group.
Is there a restaurant in your area that serves vegan food??


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4/29/17 11:15 A

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I've been planning on doing this for about 2 years. There's been family health issues and I don't want myself to be the next sick one. I have been trying to get my thyroid condition under control but my doctor didn't want to up my dose even though I'm still exhausted all the time so I found a new one. Hopefully within the next few weeks I will have my dose upped and get a physical so I know where I'm starting at. So a few things I could use some help on doing some preplanning before I start. First I could really use help on some staples that everyone always has or buys. I'm trying to do some recon on prices and where things are available. Second I could use some feedback on what types of pans, etc people have found work or don't work with water sauteeing. Third I'm really struggling with my schedule. 5 days a week I wake up at about 2-3pm and start work about 5:30 pm. Saturdays I wake up about 6-7pm and start work at 9pm. Sundays I don't get off work until between 7-9 am so some days I don't sleep on Sundays. I work 10 hour days and sometimes 12 with overtime. Because of this I'm really struggling with when to try to eat meals, figuring out how to fit in exercise not to mention that I usually get sick starting about this time of year if i'm out in the sun and heat for more than 10 minutes. Any help/insights would be greatly appreciated. Also if there's anything you wish you had known before you started I would appreciate that.At this point I have literally zero support. I even have people at work teasing me about bringing in some of my favorite non whole foods items to tempt me. My family are hardcore meat eaters and because of my schedule I really don't meet up with my friends very often. Does anyone know if there is some type of Nutritarian/Whole Foods meetup type thing in the Cincinnati area?

Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.
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