Some help with meals…
I am including a small part of chapter 7: Introduction to Nutrition here to help with the recipes I am including. Healthy recipes are very important to getting fit, but I realized if you are like me, you probably don’t have anywhere to put them, either physically or psychologically. Read below and follow the instructions. You can find the resources mentioned below in the NEW resource section of the blog. Tell me how this is going for you in the comments section if you get a chance.
Organization and Planning
Fit people are very organized. We all know this. They are always prepared for just about everything, certainly for eating. They are never caught without a pre-planned meal, nor without a full fridge. This is another of those disturbingly distinct differences between fit people and us. We rarely plan ahead, certainly not for food. They always plan ahead, especially for food. If you want to succeed at this, you are going to have to plan ahead. You will have to shop at least once a week, and probably twice. You will need to use the shopping list at the back of this book and make sure you have plenty of healthy food choices in your house and NO bad ones. You should purchase some new tupperware and plan to eat leftovers from dinner at lunch. If you cook some extra at dinner it doesn’t take any more time and if you pre-pack it in a tupperware container, you will have lunch the next day. This is the kind of organization and planning you will need to do. Give yourself time in the morning to have breakfast. Make sure you allow yourself this time because if you miss breakfast things will go bad for you. Every time I miss breakfast I screw up the day (although I did move enough breakfast items to the work fridge so I can usually do breakfast there).
So as much as I stressed making a date with fitness, you have to set some time aside to plan for good nutrition. Spend an hour, right now, thinking about how you can make your nutrition plans work for you. Write down what days you intend to eat what items. When are you cooking, when are you shopping. Use the chart below to fill in this information. Include every meal and your intentions, cook a meal, eat soup, etc.
How to approach your meals
I have no idea how mealtime was in your house. For me there was a lot of eating in front of the TV, but almost always homecooked meals. Both my parents worked, so a lot of those meals had packages and cans to help, but they were still normally home cooked. We used to eat out about once a week, normally in a finer dining restaurant, rather than casual dining (there weren’t many of them back then) or fast food. I racked my brain to remember what eating was like back then because I know it was healthy. I didn’t start to gain weight until I was out of the house and in a different routine.
We had about 10 go to meals (this is easy to say in retrospect, but we never had a meat loaf Thursday or anything, just that these meals were prepared a lot and enjoyed by all). The were:
- Tacos (seasoning pack with shells and ground beef)
- Spaghetti (seasoning pack and ground beef)
- Salmon with rice and canned corn
- Filet of Sole with rice and canned peas or artichoke
- Roast Beef with potatoes and vegetables (typically canned)
- Soup and Sandwiches
- Pork Tenderloin with rice and vegetables (canned)
As well, there was always a salad before the meal. So that is about it. That is my go to meal list of my youth. My mom was/is an excellent cook and my mouth waters when I think of the list. Why I am sharing all of this is because you need an easy to prepare go to list of meals. You need 10 items that you can prepare and do prepare regularly. Whoever prepares meals in your family should have 10 healthy items that you can eat. Look through the recipes in this book and start selecting your 10. Think about the items you now prepare, and think about how you can make them healthy, then add them to the list. Every meal should have about 4 oz (112 grams) of meat and a major, filling vegetable component (remember I don’t define potatoes as vegetables, so don’t ever think of them as such). Use the meat suggestions in the recipe section or convert any meal you currently eat to have a 4 oz. portion size per person. Select any of the vegetable dishes that I have in the back of this book (or on the webpage) and mix and match them until you have your ten go to meals. Make sure you always have ingredients in the house for 2 or 3 of them and make sure that at least 2 or 3 of them can be prepared in 10 minutes or less. Make a list of these, keep updating it and adding to it. It will give you some things to fall back on.
-Chapter 7: Introduction to Nutrition You Are Not A Fit Person