Besides a passion for cooking, eating, and drinking, my writing on food serves two main purposes. One, to teach individuals that cooking great meals at home is simple, realistic, and affordable. Two, to help people enjoy a healthy and balanced lifestyle by promoting the benefits of eating REAL food.
At the risk of sounding political or getting on my soapbox, I’ll let the facts speak for themselves. After all, who am I to say what’s right and what’s wrong.
We are fighting a major problem in America. Obesity is killing Americans, while also draining our tax dollars. Within the next two decades, it is estimated that 86 % of Americans will be overweight or obese – at a taxpayer cost of $956 Billion.
Two words: Serious Problem.
Fortunately, there’s quite a bit of good things going on to bring about change. Cheers to Chef Jamie Oliver and the success of his Food Revolution program which airs in its second season this week. It’s about time a show about doing good things made it on the air, won an Emmy, and is up for a second season. Forget the Housewives or the Kardashians . . .
I’m not a dietician, medical doctor, licensed trainer, or even a chef. However, I do know what works when it comes to losing weight – for me and others. After playing sports throughout my entire life, I always enjoyed a high level of physical fitness. That was of course, until college. I blame it on the Sierra Nevada Pale Ale and Pizza diet. Four years of abuse put me about 40 – 50 lbs overweight. I couldn’t believe that I’d let myself get to such a point.
By reincorporating exercise and healthy eating into my lifestyle, I was able to get back into fighting weight in less than a year . . . eventually getting to the point where I now enjoy competing as a marathon runner.
Friends of mine have seen my success, and they have often asked – “how did you do it”? It’s not rocket science. It all boils down to exercising and eating the right kinds of foods –in moderation.
I began sketching the following ideas out in a book proposal last year. Several friends asked for the information, and they have been successful in dropping 30, 40, 50 lbs to reach their target weight. Perhaps this ‘sketch’ is much simpler to follow than a 300 page book – I don’t know. However, I do know that it works.
In today’s age of free information – I wanted to share this initial outline to help do my part in bringing about change. Please add your own comments, success stories, criticisms, etc. Whatever makes this better can make us all better.
Create change. Be uncommon. Become your best!
The NO, LOW, GO Diet
Don’t starve your body – eat the right kinds of foods to keep your metabolism constantly working in your favor. Don’t consume more than you burn. It’s okay to indulge every so often – so long as you bust your ass via exercise to make up for it. Your success is determined by YOU.
White Starches (Breads, Potatoes, Pasta, Rice, etc)
Cream Based Soups (Chowders, Bisques, etc)
Mayo or Cream based Salad Dressings (Ranch, Thousand Island, Blue Cheese)
Alcohol (Wine, Beer, Liquor)
Carbs (must come from whole grains)
Salad Dressing (Oil, Vinegar, Italian, Low Fat Dressings) on the side
Whole Grains (Pasta, Rice, Breads)
Oatmeal (Stick to Protein based raw forms)
Yogurt, Low Fat or Greek
Sport Drinks (Gatorade, Vitamin Waters, etc) Check Sugar/Carb Content.
Frozen Health Foods (Lean Cusines)
Appetizers at restaurants (start with a salad instead)
Desserts (Chocolate, Cakes) … stick to fruits, yogurts, and cheeses
Water (At least 8 glasses per day)
Lean Protein (Chicken, Turkey Breasts, Pork, Seafood, Lean Red Meat)
Fruits (esp, Black/Blue/Cran/Strawberries)
Beans (Black Beans, Kidney Beans, Pinto Beans)
Vegetable or Low Fat Broth based Soups
SNACKS are a good thing, so long as you make the right choices. Again, think about reducing your carbs to keep your metabolism burning. As you start to get hungry a few hours after breakfast, add another log to the fire by choosing snacks that are full of protein and low in carbs as described below. Power through the afternoon with a second snack to provide energy before an evening workout.
Option 1 (Eat Most Often)
3 Eggs (Scrambled, Fried, Hard Boiled, Veggie Omelets)
Non-Fat Greek Yogurt (Higher in protein)
Granola (Bear Naked Peak Protien)
Fruit (Apples, Mixed Berries – Blueberries, Strawberries, Raspberries, etc)
Fruits and Vegetables
Morning/Afternoon SNACK OPTIONS (Pick One or Two)
Palm full of Almonds
2 Hard Boiled Eggs
Low Fat Cheese (String Cheese), Mozzarella, Cottage Cheese
Protein Bar (Check Sugar/Carb Content)
Bear Naked Peak Protein Granola (Handful)
Hummus (2-3 oz) and Veggies
Can of Tuna (dress up w/ lemon juice, salt, pepper)
5-6 Whole Grain Triscuits and low-fat cheese slices
Salads with a lean protein (Dressings on Side)
Grilled/Roasted Proteins with Vegetables
Low Fat/Low Carb Broth based Soups (Vegetable Soup, Chicken Noodle w/ whole grain pasta, etc)
Grilled, roasted, pan seared lean proteins (olive oil)
Vegetables (steamed, roasted, pan sautéed)
Fist sized portion of Brown Rice, Sweet Potatoes, or Whole Grain Pasta
1 Glass of RED wine