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
Dairy:  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?

September's Last Friday! Tips Tricks and Inspiration

We are still rocking the bentos this week.  Next week, our bentos will feature a "trip around the world" with dishes inspired by India, the Mediterranean, Spain and France, as well as one Asian inspired meal.  This week's bentos all came from my daughter's birthday present, The Just Bento Cookbook. 

This has lead to renew my love with all things pickled, so today's trick is pickling.  If, like me, you get tired of salad, this is a good and low calorie way to change up those veggies.  I came across this yummy sounding Polish pickle recipe on Snack Girl.

Snack Girl's blog is my tip of the week.  She has lots of low-cal ideas for all we snack crazed calorie counters.

Now, for your weekly inspiration.  Yesterday I was tasked with journaling some non-scale related changes in my life since beginning my weight loss journey.  I'm sharing my short list with you, but this week, you are to inspire yourself by doing the same.  Remember, they are not about weight but about the other things.  Here are a couple of mine:

• My whole family eats more healthfully
• I feel happy about what I eat
• I feel strong and fit
• I feel younger in age and have tons more energy
• I have developed my sense of purpose
• I have learned that I am worth spending time and energy on

 Please share your list with me and let me celebrate with you!

Tips, Tricks and Friday inspiration - Special K again

Several weeks ago, I did a blog on the Special K diet.  Here is a well thought out blog on the same topic, including some nutrition data. 

And here is some good news about a "big food" company who is going to wage battle in the war on obesity.  Although, when I read the article, I almost cried. 

Finally -- not seeing the success you'd hoped for?   I came across this Spark People article lately that gets to the root of the problem.

I realize I have been neglecting this blog a bit!  Back at it now!!  Happy Friday!