Good Evening!
I have had many requests for well, recipes, but the thing is I don't keep many recipes. I just sort of wing it and throw together any ingredients in my kitchen I think will go well together. Once in a while I will look something up and try it, but I don't keep the recipe. This is because I only cook for myself so I don't have to worry about pleasing anybody. I also don't mind eating food that taste bland. This is why I have titled this MY nutrition because what works for me is not going to work for you. So, I apologize for not being able to give you step-by-step recipes and I apologize for not being able to provide you with what you hoped for.What I will provide you with is fundamental sources of protein, fats, and carbohydrates that are wholesome (mostly) and pretty tastey as well as what my plan is for staying on track. I will give you some tips for your own nutrition plan because as I said, what works for me will not be what works for you. This is due to many things like money, taste, time, motivation, how often you're weight training or physically inactive (you don't need as many carbohydrates=energy if you're sitting most of the day), and how much you weigh. The less you weigh, the less you need to eat...but the more you exercise the more you need to eat. Isn't that nice:)
Choose health.
First, you must know that although I am a graduate student and my money is slowly dwindling because I live off of loans. I like to spend a majority of my money on nutritious food because that is what keeps my body looking and feeling good. Forget the saying happy wife happy life. It's more like happy body happy soul. I sacrifice going out to the bars, traveling, buying clothes (except last semester) and many other things. I do eat out a lot though, but I choose healthy choices such as Ithaca Bakery, Green Star, Thai Food and Sushi.Make the change. Plan ahead.
Cooking every day is inconvenient and time consuming. Not to mention when we don't have anything prepared we may be more inclined to reach for the worst under stressful conditions such as fatigue or unplanned events. When you have a family it is different because children depend on you to help them with this task, but you can save yourself a lot of time, anxiety, and guilt by preparing your own meals ahead of time and eating them when the rest of the family eats theirs. If they prefer to eat something other than what you eat then that is their choice, but just know that it will take time for them to understand why you are doing what you're doing. At first, it will be difficult for them to accept it. But, over time, your healthy habits will rub off on them and what you eat will become the family meal.Plan to cook your meals ahead of time for each day of the week.
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| Chicken thighs, fat trimmed, with peaches and onion. Serve with arugala and bleu cheese. |
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| Egg white muffins. Cut up fresh vegetables: broccoli, spinach, onion, pepper add feta & olives for healthy fats Substitute the feta and olives with whole eggs Pour egg whites (liquid egg whites) in muffin tin.
Start your day with protein.
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| Whey protein (Muscle Milk) Greek yogurt Eggs Cheese Nut Butters (peanut, soy, almond) Tilapia Chicken Tuna Soy milk Milk Chick peas Ezekiel english muffins Liquid egg whites Wheat germ Mixed nuts Chia seeds Flax seeds Sunflower seeds Not limited to this list! But don't stop there!...you need energy too.
These are complex starchy carbohydrates. They are made up of long chain molecules that take longer to break down in the body, sustaining you for longer periods of time. They're full of fiber and nutrients. They will keep you full for longer and your blood sugar stable over longer periods of time. Larger molecules means more energy which means more calories (calories are energy). However, you are getting a lot of bang for your buck because these complex carbohydrates are nutrient dense and have not been stripped of their wholesome nutrients (most of them).
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| Ezekiel almond cereal Barbara's shredded spoonfuls cereal Kashi Go Lean Beanitos cheese flavored tortillas Thai brown rice noodles Chick peas Goya beans Ezekiel english muffins Ezekiel pita bread Canned sweet potato Sweet potato Spelt crackers Wheat germ Seaweed rice cakes Amy's frozen pizza Alexia sweet potato tater tots Success boil-in a-bag brown rice Organic pop tarts Annie's mac n' cheese Vegetables are energy (carbohydrates) too! But since they are not a starch, they will not take as long to get broken down in the body. They are still long sugar molecules (carbohydrates are a type of sugar) like a starch, but not as large as a starch. Thus, they fall into the complex carb category, but not into the starch category. |
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| Rhubarb Asparagus Broccoli Mushrooms Pinapple Peppers Many other fruits and vegetables!
Fat is energy too...really
we just need to know the difference between the good fat and the fat that can be harmful.
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| Hummus Cheese (choose the less processed cheeses) Nut butters Oil based dressings Olives Tofu Sour cream Soy milk Coconut oil Olive oil Sunflower seed oil Eggs (the fat is in the yolk) Nuts Granola bars 9 grams (its important to look at nutrition facts) Sugar free coffee creamer Sunflower seeds
Simple sugars...BEWARE
these can be seen in condiments and are not always bad, but we should be careful because they can be overlooked in our food. They're often combined with fats too. They're found in many dressings, cooking remedies such as sauces, yogurt, milk, creamer, sour cream, etc. Simple sugars are molecules that get broken down quickly by the body and can leave you feeling tired and hungry much faster than the other choices of carbohydrates. I have fruit on here because there is some controversy every time I do research on whether or not fruit is a complex or simple carbohydrate. It seems to be more of a simple carbohydrate, which means it gets absorbed by the blood stream rather quickly and may leave you feeling hungry again soon. However, some fruits have more fiber in them than other. Choose fruits high in fiber and don't over do it on the fruit. Eat at least a couple servings a day, but watch how much sugars you eat throughout the day total.
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| Cream cheese Yogurt Syrup Thai peanut sauce Jelly Brownie mix Fruit Almond milk Milk Creamer TIPS
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