April 12

Lemon Water

Breakfast - Steel-cut oats made overnight in the rice cooker, strawberries, sliced almonds, dried blueberries

Lunch - tuna & cheese broiled on Ezekiel bread English muffin, sauteed zucchini & mushrooms seasoned with salt, pepper, garlic, nutritional yeast; spinach with apples & strawberries; grapes

Breakfast - steel-cut oats, milk, strawberries, almonds, dried blueberries

Lunch - tuna melt, spinach salad, sauteed mushrooms & zucchini

March 27

Breakfast - repeat of the other morning.  Just so good.

Tuna on toast, Roasted onions and sweet potatoes, green salad

This looks so gross, but the lighting was bad.  We ate dinner on the back porch.
Zoodles with onions & ground turkey topped with cheese, corn, veggies

Notes to Start

Drink more water throughout the day!

No added sugar.  Examples: cereal, desserts, candy & mints, choc milk & hot chocolate, flavored yogurt


No flour.  Examples:  bread, pasta, tortillas, chips, crackers, breaded fried food


Eat vegetables, fruit, lean protein, nuts, corn, legumes dairy, eggs, brown rice, oat groats


Quit snacking all day!  Eat 3 meals a day with small snacks in-between
If you're hungry before a meal, eat a healthy fat.

Some good fats:
Olives
Olive oil
Avocados
Nuts
Nut and seed butter
Flax
Chia
Salmon
Tuna
Edamame
Sunflower seeds
Eggs
Tofu

Notes from Bold New Mom webinar:

If you're overweight it's because you overeat, consume too much food or the wrong kind of food

What if we ate only when we're hungry and stopped when we were full?
We'd be disappointed, bored irritated, etc
Recognize that it's ok to have these negative emotions

Why do we overeat?

1. Over hunger
A healthy body with calibrated hunger is fat adapted i.e. your body knows how to utilize it's own body fat for fuel instead of you feeling you hungry all the time

Train your body to use your own body fat so you can get 'fat adapted.'

Do mild, not intense, exercise until you are at the weight you want to be. Don't use intense exercise to lose weight. It's all about the food.

Cutting out flour and sugar will be the key for most people
Any kind of flour creates over desire and over hunger
When we take these out of our diet we need to replace them with healthy fats, whole grains, protein, veg

2. Over desire (crave junk food)
Desire is an emotion that is created by your brain
We can unlearn our desire for junkfood

Circumstance - out of our control
Thoughts - we have thoughts about what to do with that food
Feeling - we have feelings about what to do with food
Action - can use will power but it's better to change your thought process in the desire before you get to Action
Result

Our brain is wired to seek pleasure, avoid pain, and continue doing what's kept you alive so far.

When you crave a cupcake: "I notice I keep thinking that thought, 'i really want to eat that cupcake.' I know it's possible to not crave that cupcake."
**Be willing to feel what's real and not eat to escape it.**

Food is fuel for your body. Not entertainment. Not joy. Not escape.

'i want your food to be boring and your life to be exciting'  - your life joy should not revolve around food

Hungry and don't think you can make it until dinner? Eat a scoop of a healthy fat like cream cheese

Cut out all flour and sugar for six weeks, then have it once a week

Weight set point
The weight you've been for a long time
Your body is trained to stay there
To break that, you need to train your insulin level to be low by cutting out sugar, flour, and snacking