Wednesday, January 9, 2013

Building my Box

I admit it, I haven't been active here because sometimes I get tired of thinking/talking/writing about weight loss. But then I decide to pull on my big girl pants, stop whining, and think about what really fuels me in my weight loss journey. So with new computer in hand (or on lap, technically) and the holidays behind me, I am back to blogging! For the next couple of installments, I'll be writing about my favorite tools and maybe while I'm re-motivating myself, I'll inspire you, too!

A while back, I decided to stop focusing on what I "couldn't" or "shouldn't" or "did not choose to" eat and changed the way I framed it.  Instead, I now make a comprehensive list of what I do choose to eat and I focus on these foods.  This works because regardless of what plan or method I'm using to lose weight, I can "build my box" and fill it with the foods that support me.  

Can I eat foods that are "out of the box?"  Yes, of course, I can (and apparently do).  Yet if I choose the foods in my box, I'm going to get a lot better results, faster, never be hungry and most importantly, feel happy with myself.  That matters the most to me because if I make too many rules or set it up to be an all or nothing situation, then I am sure to go right out and shoot myself in the foot.  I'm just that way.

So without further ado, here is my box to start the new year. These are foods I like. I don't put anything in I don't like (or that doesn't sit well). I have it in layers (modeled after Michi's ladder) but focusing on my personal "super foods."  The layers make my choices easy.  

Free, free, free - Any amount, any time (emphasize*):
Vegetables:  asparagus*, beets, Brussels sprouts, bok choy, green cabbage, carrots, cauliflower, celery, chili peppers, cucumbers, garlic, ginger, lettuce, kale*, papayas, parsley, spinach* and zucchini. salsa
Fruits: apples, cranberries, grapefruit, lemons, oranges, pineapple, raspberries, strawberries* and tangerines.

Eat every day* or most days number or servings determined by calorie guidelines):
Grains: Oatmeal, brown rice, black beans (any bean),
Dairy:  Non-fat yogurt, fat-free milk, Greek yogurt
Protein:  Turkey, white fish, 
Fruits and Vegetables: Blueberries, pumpkin, tomatoes, kiwi, blackberries, (starred* items above), broccoli sprouts, mushrooms, pears, peppers, tomato sauce, string beans, peas, cherries
Fats (carefully portioned): Walnuts, Olive oil, canola oil

Eat two or three times per week:
Grains: Barley, whole grain bread, cous-cous (whole-wheat), chicken, humus
Dairy:  Low-fat cottage cheese
Protein: Eggs, Scallops, non-fat refried beans, tuna
Fruits and Vegetables: Edamame, bananas, baked potatoes, sweet potatoes, squash, corn, pineapple, peaches, watermelon
Fats (carefully portioned): nuts 
Other:  soy sauce, honey, mustard

Eat once a week:
Grains: whole-wheat pasta, whole grain cereal
good cheese
Protein: Salmon, beef (London broil, round steak, eye of round)
Fruits and Vegetables: 
Fatty foods and fats:  Avocado, olives, sunflower seeds

Eat rarely (perhaps once a month):
Grains: Popcorn, pancakes, white rice
Dairy:  cheesy foods,
Protein: Salmon, pork tenderloin, lean steak, 
Fatty foods and fats:  Avocado, olives, sunflower seeds, mayonnaise
Other:  Ketchup, sweets of any kind, wine

What's in your box?

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