You have expressed an interest in knowing more about what I have described as being the easiest, and most successful weight loss program that I have ever experienced. My appearance, health and energy is much improved, and therefore, so is my spirit. I am so happy to pass this information along, as I feel that it is a universal combination, that will work for each of us. we can all interact by shar
ing support through group knowledge and experiences, products, recipes, etc. Support
I began receiving nutritional instruction and began practicing what they preached. I have lost dramatic weight and inches…43 pounds, and as many inches. My blood pressure, sugar, and cholesterol levels are much improved. I can wear my clothes again, and not hide in them. I feel like a younger woman. Tell people what you are doing. Do It Yourself
There is no set diet, just guidelines. You can design your menu to satisfy your own pallet and wallet. The money that is saved by not purchasing wine, soda, chips, and ice cream can be applied to the cost of a bag of shrimp for the freezer “pantry”. Many of the items I use are staples, so they are always in the cupboard, and I try not to run out of them! Give this a week, and you will see immediate results. After a month, the regime of eating thoughtfully and exercising will become your new habit. Learning To Eat The Right Foods
Or, the right combinations. Cleaner foods. Less food. It is interesting that I don’t ever feel hungry, or it takes very little to make me feel satisfied. eating every three hours, is the rule of thumb. a snack, in between meals... could be a hard boiled egg. or a handful of almonds
If you think it might be good for you, it probably isn’t too bad for you! But, do start reading labels, and figure out what the numbers and ingredients are. If you don’t know what an ingredient is, look it up! Ingredients are listed in the order of most content in a product, to the least included. and, if it contains more than four ingredients, it may not be for you! Items are best in their freshest form, (organic, and home grown, if possible), next best is frozen, as canned foods tend to have more salt and other added preservatives and chemicals. Keep your sodium, per serving, below 300mg…(See back of can!)
Instead of thinking, “I can’t have that, pizza, dessert, French fry”, figure out how you can make a healthier, and tastier version of the food. Make it legal. I find that I cook more, and that I have become a better cook! The Things That I “Gave Up
(not such a long list…)
Large portions
White Flour
Bacon
Booze
Orange Juice
Butter
Bread
Chocolate/Sugar
Fast Food Cheeseburgers
French Fries
Pizza
Haagen-Dazs Pineapple Coconut Ice Cream
artificial sweeteners and enriched foods
Pantry/Fridge/Freezer List
Here are some staple items that I keep on hand…it gives a general idea of acceptable foods and brand names that I favor. I avoid products that are labeled ‘No Fat’ and try to keep artificial sweeteners to a minimum. *indicates recommended foods that I haven’t added to my line -up, yet.
! indicates a food that is considered a “good” fat. You don’t always have to buy the amount of fruits and veggies, that the stores pre- package, if they are priced per pound. Discreetly break it up to the size that you can use up, and throw it in a produce baggie. Grapes
Lemon, Lime
Frozen Raspberries/Peaches
Mandarin Oranges…I found a canned product that has pear juice, and no added sugar…“Ace of Diamonds”
*Kiwi
*Dates
*Mango
Apples
!Avocado
Sweet Cherry Tomato, on the vine
Red Pepper
Vidalia Onion
Scallions
Celery
Cucumber
!*Olives, will learn to like them? Sea Salt
Red, White, Black Pepper
Lettuce, Mesclun
Spinach
Mushrooms
Asparagus
Broccoli
Sweet Pea Pods
Beets
Pearl Onions, (Frozen)…Baked are good…a little butter, lots of pepper
Potato/Sweet Potato… Yummy Baked/Broiled, as “French Fries” , spray with olive oil and flip
Carrots Roasted are best…throw them in with a whole Chicken
Cranberries…make your own sauce and add a bit of honey, to sweeten. Canned Tuna Fish
Shrimp
Lobster
Salmon/Haddock
Chicken, I like to roast a big bird and use it in Tacos, or Chicken Salad
Pork Tenderloin, (Makes yummy leftover sandwiches)
Steak…Filet is the leanest!
!Walnuts
Honey…a little every day. I throw this in my cereal, instead of artificial sweetener. Add well as walnuts, for ‘fat’. A little red raspberries for the wow effect.
!Peanut Butter (Old Fashioned, is recommend)
Stevia In the Raw, (Natural Sweetener)
Club Soda
Green Tea
Whole, rather than, Skim Milk
*Red Wine
?Vodka, (I think!)
Balsamic Glaze…drizzle on meats, fish, veggies, salad
Jalapenos
“Sriracha” Hot Chili Sauce, Tabasco Sauce, Crushed Red Pepper…hot stuff is good for metabolism
Mrs. Renfro’s Hot Salsa
Sour Cream
!Olive Oil and Cooking Spray
Coconut Oil
!*Grape Leaf Oil
Grated Parmesan Cheese
*String Cheese
Goat Cheese
!Black Olives
“Off Shore Nantucket Seasonings” Garden Rub, Olympus Rub, Bayou Rub
Guacamole Mix (Sauce Packet) “Knorr” Béarnaise/Hollandaise Mixes,Taco Seasoning, even gravy mixes (I just add water)
Cinnamon, Turmeric, Curry, Rosemary…all good for your health! Fresh Potted Herbs
Garlic, (Whole Cloves or “Great Garlic” Jar)
Special K Cereal…¾ cup…generic is fine. Eggs, (I keep some Hard Boiled on Hand) An egg a day is FINE!
“When Pigs Fly” (From Maine) Low Carb Multi Grain Bread, (I keep in Freezer) Ridiculously Delicious…dip this in 2 TBSP Olive Oil/Parm/Pepper concoction. I sometimes have this for breakfast, with a boiled egg and leftover meat and roasted veggies, from the night before…
“Joseph’s “Whole Wheat Tortillas, with Flax Seed. I use this product for tacos, pizza crust and wraps…best thing on this list…it is my ‘go to’ bread. Flax Seed
Canola Oil/soybean Oil
*sardines
*Red Rice Yeast
*Yogurt
Common Man Dip! ( Cottage Cheese, and Cocktail Sauce)
Dark Chocolate…a little each day
Portion Control
Read labels for content and recommended portion size to identify carb/protein/fat/calorie values. Eat a meal, or a snack every three hours. Breakfast Snack Lunch Snack Dinner Snack
These should contain the combination of 1/3 each:
carbohydrate, protein, fat. Caloric Intake? I think my general daily total is around 1200. I did keep a journal for the first couple of months, but as I got to know the basic foods that my system was responding to, I felt that I discovered what menus were working for me. Sauces/Condiments…use sparingly, keep it “on the side”, even ketchup. Dip your fork in it, don’t pour dressings on top of your food. Cheese? Limit to 2 ounces, per day. Remember to team up the carb, with a fat and a protein. A typical meal would consist of:
Protein Example: 3 ounces meat, fish or chicken, (about the size of a deck of cards.) Fat Example: 1 ounce of cheese, (about the size of 4 dice), pat of butter, salad dressing, mayonnaise or Avocado
Carbohydrate Example: Three 15 ounce servings of salad, broccoli, fruit. Total 45 grams, or less!! (about the size of your fist)
As I tend to love what I have been eating, I often repeat these menus…many breakfast and lunch entries are “leftovers”
I feel that I will allow myself some leeway, once I reach a goal weight, but I think that this will be an easy routine to continue to follow as my regular diet. Ways To Guarantee Weight Loss…
Cut carbohydrates…no white flour, rice, pasta. Whole grain substitutes. Good carbs are fruits and veggies that are easier to process. This is a slow-carb diet.
2. Avoid processed foods. This diet consists any foods that could have been available to cavewomen…Nuts, Berries, Honey, Lean Meats, Fiber, an occasional boar, etc. Could we have picked it? Hunted it? No markets…No factories.
3. Keep a diary. Track your numbers.
4. Get a support group. It could be a meeting, or it could be walking with a friend on a regular basis.
5. Exercise. 30-90 minutes a day. Walk. Jog. Yoga. Ski. Vacuum. S*x. Vary your workout. Take it up a notch for more results.
6.Portion Control…After you learn the suggested portion sizes, try cutting back a bit more. I no longer have potato at every meal, and when I do, I eat half of a potato, instead of a whole one. If you find your body has adapted to the menu, and your weight loss has reached a plateau this will work toward rebooting your system. Save half of your leftover meals. I intentionally cook extra, so that I have meals prepared for the following day, especially if I am on the road.
7.Eat something every three hours.
8.Do not skip meals!
9.Include a fat, a protein, and at least one carb at every meal. A closed fist of walnuts will provided all three groups, for a snack! (Avoid saturated fats)
10.Drink 64 ounces of water per day! We sometimes mistake being hungry with needing hydration. Your skin will thank you. Your whole system will.
11.Start Over. If you screw up, call it a Mulligan. “Today is the first day, of the rest of my life…”
12.Challenge yourself, and Love
13.Set realistic goals, then raise the bar.
14.Enjoy your meals. Eat at the table, use smaller plates. Colorful foods are healthful.
15. Plan Ahead. Keep “good foods” stocked and prepared ahead to take to work, or on a road trip.
15.Try on skinny jeans. So, This Is A Start. I will try to keep adding pertinent information, and hope that you do, also. Found a great book…”Skinny Bitch”…haven’t checked out the recipes, but after flipping through it, I give it two thumbs up! Cavewoman Diet Typical menu plan, that allowed me to lose an average of 3 pounds a week:
Lots of water!! 64 ounces a day
1 cup of coffe, in the morning
breakfast
omelet/low carb bread, with olive oil dip/broccoli
omelet/low carb bread, with olive oil dip/broccoli
hard boiled egg/low carb read, with olive oil dip/carrots
kellog's K/skim milk/walnuts/raspberries/dash of honey
kellog's K/skim milk/walnuts/raspberries/dash of honey
hard boiled egg/low carb read, with olive oil dip/carrots
kellog's K/skim milk/walnuts/raspberries/dash of honey
lunch
turkey bacon BLT/low carb bread/lettuce tomato/mayo
broiled salmon/asparagus/oven fries/slice of goat cheese
chicken salad/TBSP mayo/onion, walnut/low carb tortilla
chicken taco/avacado/sour cream/salsa/lots of veggies and hots/small amount of shredded cheese
tuna salad wrap/TBSP mayo/walnuts/onion/lettuce
steak/mushroom, onion, garlic/spinach/salad/dressing
pork t wrap, onion/mayo/lettuce
dinner
broiled salmon/asparagus/oven fries/slice of goat cheese
roast chicken dinner/carrots/butter/cranberry sauce/small serving mashed potato
chicken taco/avacado/sour cream/salsa/lots of veggies and hots/small amount of shredded cheese
goat cheese pizza tortilla/fresh tomato and herbs/parmesan/garlic and onion
steak/mushroom, onion, garlic/spinach/salad/dressing
pork tenderloin/beets/salad with goat cheese and dressing
scallops/red pepper/olive oil/snap peas/salad with mandarin oranges
Snacks:
closed fist of walnuts
grapes
sliced apple
chocolate pudding/Jell-o
cheese and crackers
Cman Dip
raw veggies
TBSP peanut butter
