by Laredo » Mon Jan 05, 2009 12:48 am
Miriam,
if you can eat more vegetables and fruits, and *less* starches (including fewer whole grains! The USDA food pyramid is NOT meant for everybody, and the amount of grain-based carbs they recommend is roughly the same as you'll find in feedlot rations to fatten cattle and swine for slaughter) it will help.
Good things to add:
green veggies (spinach, collards, kale, cabbage)
root veggies (carrots, radishes, celerian)
yellow veggies (squash, including pumpkins)
sprouts (bean and/or alfalfa as well as brussels)
skim or 2% milk instead of whole
Nuts and legumes -- almonds, peas, beans, peanuts, coconut, some cashew / pistachio / macadamia, pecans
Fruit:
Citrus (orange, lime, grapefruit) -- not just the juice, the pulp contains fiber
berries (strawberry and blueberry are especially good for you)
apples, pears, pineapple, peaches / apricots, nectarines
raisins, prunes, dried cranberries (get unsweetened)
Don't deny yourself meat. Learn to use it as a flavoring/seasoning instead of the 'main event' -- stews, soups, casseroles are all good ways to add more veggies to your diet without making you feel deprived.
And every time you succeed in a weight-loss goal, reward yourself with something that isn't food.
Some other tips:
more water -- an 8 oz glass at least 4 times a day
for a snack have a glass of juice -- tomato or vegetable-mix or even citrus juice (orange, pineapple, grapefruit)
more movement -- seriously; park out where you would if you didn't want your brand-new vehicle dinged up with careless people's doors.
take the stairs *down* (it's easier on hips and knees and ankles than up).
build gradually toward a goal -- say, a ten-minute mile without running.
don't give up. One dish of ice cream or slice of cheesecake is NOT a disaster. One steak is NOT the end of the world.
Mopar's what my busted knuckles bleed, working on my 318s...