In this post I am going to give MY personal advice and knowledge/research I have done on the subject.
My mother has gone on a no sugar fast that God spoke to her to do. I've been pulled into this fun adventure! Been challenging but worth it with the added energy and healthy feeling!
Within three weeks of being on no sugar (including fruit), she has lost 10 pounds.
I suggest after reading this information you pray that God would reveal to you the areas you need to change and ask for strength and discipline to help you get there.
Our bodies are a temple and we should treat them that way.
If you give someone something precious, you are going to want them to handle it with care and treat it to the best of your ability.
Stop saying you want to change and do something about it!
Even if it's baby steps at first, at least you're stepping!
So let's take a look in that pantry!!
::Drinks::
What should I stay away from?
- ALL SODAS (SUGAR AND CHEMICALS)
- Energy drinks.. probably not the best either
What can I have?
- Coffee.. I believe is okay if not loaded disgustingly with creamer and heaps of sugar
- Tea
- WATER! (8cups per day.. I have seen some girls use two main water bottles per day and labled with the time they should have dranken a cup by)
- Unsweetened Almond Milk is WAY better for you!
::Cooking Essentials::
What should I stay away from?
- White flour (often listed as "wheat flour")
- Wheat flour (because it turns to fat in the body)
- Margarine
- "Sweet n Low" or other artificial sweetener--made from chemicals with aspertane which is TERRIBLE for you
What can I have?
- Stevia & Truvia as your sugar -- not sure to bake with but is plant based and good for you
- Coconut Flour
- Almond Flour
- Spelt Flour
- Regular Butter
::Breads/Carbs/Grains::
What should I stay away from?
- Whole wheat
- White flour
- Sugars
- No "instants" ex: 5min rice
- Wheat flour
What can I have?
- Non-GMO whole grains
- Ezekiel Bread (Including tortillas, etc)
- Ingredients including "sprouted wheat" ((Personally would do sprouted wheat or bread made with spelt etc FIRST CHOICE.. whole grains second choice))
- Brown rice (the kind you cook for 40min)
- Organic pasta
- Pasta made from vegetables etc
- Quinoa
- Couscous
::Meats::
What should I stay away from?
- Processed with preservatives and steroids with added hormones
- From what I have researched.. TYSON is full of hormones and have not treated their animals correctly
What can I have?
- Minimally processed meats
- ((Can get expensive but try best to find what you can))
- More red meats
::Fruits & Vegetables::
- Mashed Cauliflower is good!
- Spaghetti Squash is A LOT less calories and healthy
- Corn and potatoes turn into starch and sugar then store as fat in your body
- Use fruits wisely... don't overload them with more sugar
::Other::
- No high fructose corn syrup
- No hydrogenated oils
- Use ALMOND BUTTER instead of peanut butter
- Chia seeds are great! Throw them in meals
- What sugar does to you:
- Lentils are good!
- Chickpeas (aka garbanzo beans--can find in a can)
- Condiments.. just be wise with portion and what is in it-try to do all natural
- Salad dressings.. it's okay to have a few grams of sugar but try to find more healthy ones such as vinegrettes
- Snacks.. stay away from processed// such as most granola bars, cereal, most chips (other than all natural/kashi is good)
Substitution List
Tips?
"Amy's" frozen dinners, burrito's or soups are organic and from what I understand/know-good for you! --YAY when they are on sale!
- --Although best thing to do about soup is to make it from scratch in a crock pot and keep for throughout the week
Making smoothies?
- Use almond milk
- Throw in a handful of spinach (wont taste it)
- Throw in some chia seeds
Limit your dairy intake
If you cannot pronounce the words on labels of ingredients, it is probably NOT good for your body. We are made to function with natural things, not with chemicals...
Fresh is always best. If you can't do fresh, then do frozen.
Don't have time to cook up stuff with veggies? Go to Kroger's salad bar (or heb) and grab some fresh cut up veggies and buy them --one lady got a whole bunch of veggies she needed that week cut up for only $2.80.
Plan for meals ahead, make a shopping list accordingly, and make Sunday evening your prep evening.
Use that night to chop up things to throw in meals throughout the week, wash fruits and veggies, or to freeze etc.
(Hint, this would be a good time to make ahead the 40min rice for whatever meals needed that week).
Buying a rotisserie chicken and peeling it at beginning of week.. can freeze half and keep the other half out in fridge: can make sandwiches, salads, lettuce wraps, throw in casseroles etc
No you do not have to buy EVERYTHING organic but there are some things that are probably better to get organic.
- Example.. a tomato imported to Texas from California is going to take a little while and within that time the nutrition value goes down with each day. By the time it reaches Texas it is going to be sprayed with preservatives to make it look/taste "good" but the nutrition is down.
- BUT! You can take a healthy vitamin daily to input the nutrition you miss in your daily intake of food (not that that should always supplement it but can help).
The goal is to not get "skinny" it's to get HEALTHY!
The first week will be tough because your body is getting use to not having any sugar when it has been addicted to it. Don't allow a few tough days push you back into your unhealthy routine. Push forward and it'll pay off!
Diets don't work! No matter what kind you do.. it won't work! Period!
Reasoning is because you start on a diet and your body gets use to it and you lose weight. You get off of it then you start gaining a lot of weight again because you're not putting in your body the supplements and chemicals it was use to.
You have to change your lifestyle to get permanent, healthy and natural results.
Take all natural vitamins... Stay away from words you cannot pronounce
Suggestion: Combine this healthy new eating style with exercise.
Rather it is walking, minimal jogging, a few light weight lifting to get you in the swing.. just start! Run around with your kids more, clean some more, go on a bike ride or hike. Stay active as much as you can so you can have a healthier lifestyle!
It's all just a mind game, discipline your flesh and your mind and come into a new lifestyle!
What sugar can do
These are things that can be more prone to harm you depending on your family history, DNA, etc. Sugar can help move it along and enhance it.
REMEMBER: It's okay to have treat days! but don't do them consistently!
you NEED to do this for your body!!! get a diff perspective in the results you want...
HEALTH to play with your kids.. HEALTH to show God you care about your temple He's given you! HEALTH to stay alive longer and minister His gospel!!
One thing to ponder on...
Let's STOP justifying our weight and addictive tastes.
Have to go out to eat?
Make wise descions, most menus have salads and/or grilled meats with some type of veggies etc.
You don't HAVE to eat the greasy foods and tons of bread
Places I can shop to find these items?
- Walmart (not too wide of a variety on organics)
- Kroger (great for organics as well)
- Sprouts
- Whole Foods Market
- H.E.B.
- Most grocery stores
Will this dent my wallet?
- Look for the best prices and things on sale!
- It will probably even out money wise when you use the money on healthy stuff that you were spending on extra junk foods
- If you have a set budget, you can give and take a little on most items
- Shop PREPARED with a menu PLAN
- Watch your portions and you'll find it easier to not buy so much
- Not gonna lie, organics can be a little costly on CERTAIN things.. but so is eating out a lot and stopping by fast foods for junk
***Inspiring blog (helped me a lot!): http://undressedskeleton.tumblr.com/
--Remember there are MANY resources of recipes and advice through blogs found on google or pinterest, etc.
HERE IS A LIST OF FOODS YOU CAN EAT!!!
((how to read this: ex omlettes and what's under it is what you can put in it// also most of it is just ingredients and mix them together and baking))
::Breakfasts::
Fruits on side with any of these or mixed with fat free yogurt
Omlette:
bacon, meats, veggies, salsa, cheese
Scramble Mix:
scrambled eggs, veggies, sauce topped
Ham&Egg Cups:
place slice of ham in muffin tina nd place cheese and egg in the ham with some green onion on top or other seasonings. Bake
Other:
boiled eggs
toast
toast topped with cottage cheese
Oatmeal & Yogurt:
vanilla extract, cinammon
almond milk, vanilla, syrup, sliced almond
Egg Sandwich:
toast, egg, meats, veggies, sauce
Scrambled Egg Tostada:
toasted corn tortilla, avocado, eggs, meat, salsa
Breakfast Wrap:
bacon, eggs, veggies
3 Berry Pastry:
gluten free dough, 1 tbsp butter (melted), 1 tsp olive oil, 1 c mix berries, 1/4 c sugar, pwdrd sugar
375 oven: roll out dough, mix butter and olive oil and drizzle on dough, top iwth dough and sugar, bake for 20min.. sprinkle with pwdrd sugar
::Lunches::
Organic Soups
Salads:
lettuce, peas, tomatoes, beans, red onion, seeds, broccoli, avocado, nuts, chick peas
Cilantro Lime Chickpea Salad:
2 c cooked chickpeas. 2 c spinach. 1/4 c onion chopped. Lime uice. Cilantro, olive oil, salt pepper.
Food processor, grind up spinach, add everything together
Wraps:
meats, edemame, veggies, lettuce, spinach, organic spreads
Pita Pockets:
meats, beans, peas, veggies, salsa, lettuce
Sandwiches:
bacon, lettuce, tomato
ham, lettuce, veggies
turkey, lettuce, veggies
chicken, etc
chicken, spinach, grilled artichoke
Black Eyed Pea Salad:
peas, red onion, tomato, pepper, green onion, lemon, pepper
Zuccini Pizza:
halved zuccini, organic cheese, meats, bell peppers, onions (bake at 350 for 10-15min)
Pita Pocket Pizza:
pesto spreaded on top, topped with white beans and veggies
Mediteranean Pita:
pita with spreaded hummus, feta, cucumber, mixed greens
::Dinners::
Quesadilla:
organic tortillas, cheddar, tomato, avocado
Tex Mex Casserole:
black beans, corn (other veggie), onion, tomato, organic penne, greek yogurt
Veggie Pasta:
layer casserole with sliced tomato, spagheti squash mixed with marinara, red bell pepper, carrot, onion, dump in dish and top with tomatoes
Fetuccini & Chicken:
fetuccini organic, chicken, sun dried tomatoes, parsley, basil, lemon, olive oil
Savory Chicken:
chicken, tomatoes, broth, onion, garlic cloves
4 c brocoli (add while cooking) -- CROCKPOT
(for freezer meal)split between 2 bags
cook on low for 6 hrs, add brocoli during last 30min
Pesto Pasta:
organic pasta, broccoli, pesto
Bean Burgers:
black beans, corn, carrots, salsa, avocado, buns
process 2/3 can black beans, mix together that with adobo sauce (if can find), red onion, 2/3 can corn, 1/2 c panko crumbs, 1/2 c salsa.. form into patties and use on electric grill.. YUMMMM
Stuffed Bell Peppers:
green pepper, meats, seasonings, onion, celery, carrots, other veggies, rice, tomato sauce
(philly cheesesteak/mediteranean/ veggie/ italian/ mexican)
--can fix them then put in crockpot on high for 5-6 hrs or low for 8 hrs OR
bake in oven at 350 for 15min
Zucchini Boat:
4 med zucchinis, cut in half/ 1 tbsp oil/ 1 small onion/ 1 green pepper/ cumin/ chili powder/ shredded chicken/ enchilada sauce (tomato paste)
boil zucchinis for 1 min. hollow them out, and scoop in all added ingredients. bake in oven for 30 min at 350
Black Bean Pizza:
pizza crust/ dough. black beans. corn. tomatoes. green onion. cheese. avocado.
assemble. @400 for 20min
Sloppy Joes (re-do):
sandwich thins. bell pepper. onion. turkey meat. bbq sauce.. put all together and put in bread
Black Bean & Chicken Casserole
2 c brown rice. diced onion. zucchini. chicken. chopped celery. black beans. cayenne pepper. cumin. combine, cook covered at 350 for 30min
Bruschetta Chicken:
either put crumbs or italian sauce/seasoning on chicken and cook then put diced tomatoes basil, olive oil, garlic, place on top of chicken at end at 350 for 30 min
Porcupine Balls:
1lb ground turkey. 2/3 c milk. 1/2 c (half way cooked brown rice) 1 tbsp chopped onion. 1 can tomato soup. combine milk turkey and brown rice. put on pan, pour tomato soup over, cover and put in oven for 1 hr at 350
Asian Pork:
giner, garlic, soy sauce, sesame oil, tomato past, chicken broth
combine, marinade hcicken in it. put in slow cooker for 8 hrs
Lentil Casserole:
Lentils (can find dried at walmart or kroger.. just boil them/easy to make), feta cheese, tomato, green pepper
bake for 20min @350
Meat Stew:
2lb meat, 2 onions chopped, 5 carrots sliced, 3 zucchini chopped, 2 celery chopped, 2 bell peppers chopped, salt, pepper, canned tomatoes, 1 can tomato sauce
combine and cook on high crockpot for 4 hrs
Spaghetti Squash:
marinara sauce, squash, any other mixed veggies would like to add, any meats like to add, greek yogurt mixed in for creamier
Shrimp Stir Fry:
organic noodles, shrimp, lemon sauce, stir fry veggies (can use "soba" noodles)
Lettuce Wraps:
lettuce, meats, veggies, seasonings, tuna
Sausage and Peppers:
6 italian chicken sausages, 2 green pepper, 1 red pepper, 1 onion, tomatoes, italian seasoning
(for freezer meal) split between two bags
put olive oil on it and cook low 6 hrs
Fajita Wraps
Spinach Lasagna Rolls (freeze ahead):
9 lasagna noodles (cooked)
10oz thawed chopped spinach
15 oz fat free ricotta cheese/ 1/2 c parm
1 egg
salt/pepper/ 32oz tomato sauce
Mozarella (some)
combine spinach, ricotta, parm, egg, salt, pepper, take 1/3 c mixture and spread over noodles and roll carefully.
place gently in ziploc bag.
when ready to make, put them in a pan and pour over tomato sauce and top with mozarella. put foil over dish and bake for 60min at 350
Zuccini Pasta (can make with pasta maker)
No-Dough Pizza:
350 oven: 8oz cream cheese, 2 eggs, pepper, garlic powder, parm cheese, pizza sauce, moz cheese and meats.
mix cheese, egg, pepper, pwder together, spread on baking dish, bake for 15min or until golden brown
spread pizza sauce on crust after 10min of cooling. top with cheese and meats, bake 10min
Mediteranean Dish:
brown rice (or quinoa), spinach, black eyed peas, red onion, tomato, topped with olive oil, fresh lemon, and pepper
Combined Meals:
tilapia, roasted sweet potato, broccoli
lemon chicken, roasted asparagus
lemon garlic chicken, mashed cauliflower
grilled chicken, black eyed pea salad
skewers
pot roast, carrots, celery
tilapia, quinoa, feta, cucumber, celery or peas
lentils, almonds, zucinni, steak, seasonings
orange chicken, asparagus
Fried Rice:
brown rice, carrots, broccoli, onion, edemame
LOW SODIUM soy sauce
Quinoa Cheddar Chicken:
garlic, tomato, tomato sauce, red pepper flakes, chicken, quinoa, cilantro red bell pepper
mix altogether and bake
Mexican Lasagna:
tortillas. brown rice. black beans. salsa. (corn substitute) --mix ingredients and layer
Veggie Lasagna:
veggies of choice, marinara
layer!
Cajun Shrimp Meal:
cajun seasoning, grilled shrimp, quinoa or mashed cauliflower, black beans, green beans
don pollo
1 3/4 C canned whole tomatoes
1 tbsp olive oil
4 boneless, skinless chicken breasts (1 1/2 lb total)
1/2 tsp salt
1/4 tsp black pepper
1 red bell pepper, chopped
1/2 C chopped onion
2 sm cloves garlic, minced
1 C brown rice
1 3/4 C chicken stock (we used Kitchen Basics)
1/4 tsp ground turmeric or paprika
1 bay leaf
1 C frozen baby peas, thawed
1/2 C chopped fresh basil
Directions
1.Put tomatoes (with juice) in food processor and process until coarsely chopped. Set aside.
2.Heat oil in large heavy frying pan over medium-high heat. Season chicken with 1/4 teaspoon of the salt and 1/8 teaspoon of the black pepper. Brown chicken breasts about 3 minutes per side. Transfer to plate.
3.Add bell pepper, onion, and garlic to pan and cook until softened, 5 minutes. Add rice and cook, stirring, about 1 minute. Stir in stock, chopped tomatoes, turmeric, bay leaf, and remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper. Bring to a boil over high heat.
4.Reduce heat to medium-low, cover pan, and simmer 25 minutes.
5.Return chicken to pan and nestle into rice mixture. Cover and simmer 15 minutes longer.
6.Stir in peas and cook until rice is done, 5 minutes. Remove bay leaf. Serve sprinkled with basil.
perfect chicken
2-4 boneless chicken breasts with or without rib meat
1/2 t. salt
1/2 t. pepper
1/2 t. garlic powder
1/2 t. onion powder
1/2 t. paprika
2-3 T. olive oil
Mix salt, pepper, garlic powder, onion powder, and paprika in a small bowl (I use my old 1/4 cup). Coat the chicken breasts in the seasoning, rubbing in to coat. Pour olive oil in the bottom of a Dutch oven, and heat to med-high. When nice and hot, add chicken to the pan (in batches if necessary). Cook 2-3 min per side. If any chicken has been removed, add it back to the Dutch oven. Place uncovered Dutch oven in a 350 degree F oven for 25 minutes or until juices run clear. Let sit on a plate 5-10 minutes before cutting, shredding, or eating.
red bean sausage rice
1 pound dried red beans
7 cups water
1 green bell pepper, chopped $
1 medium onion, chopped $
3 celery stalks, chopped $
3 garlic cloves, chopped
1/2 pound andouille sausage, sliced
3 tablespoons Creole seasoning
Hot cooked rice
Garnish: sliced green onions--
Place first 8 ingredients in a 4-quart slow cooker.
Cook, covered, at HIGH 7 hours or until beans are tender. Serve with hot cooked rice. Garnish, if desired.
::Sides and Snacks::
Oven-Fried Okra
adapted from family .com
makes 7-1/2 C servings
16 oz bag frozen sliced okra, thawed {about 3 1/2 cups}
1 tsp Cajun or creole seasoning
1/2 tsp garlic salt
1 C yellow corn meal
Canola oil spray
1 gallon zip lock bag
pour okra in bag with cajun seasoning and garlic salt and shake. let rest for 10min.
add cornemal and shake. let sit 10 mroe min. shake again and pour into strainer. put on baking sheet at 425 for 20min while fliping
Mashed Cauliflower
Cinammon Chickpeas:
canned garbanzo beans
place on parchment paper at 375, spread chickepas and bake for 40+ min. toss in olive oil, honey, cinnamon and nutmeg. put back in for 10min
brussel sprouts
cut into wedges/ place on parchment paper with olive oil and seasoning
bake for 15 at 400
Roasting Veggies:
http://www.goodhousekeeping.com/recipes/cooking-tips/oven-roasted-vegetables
Bruschetta Bread:
bread, smashed guacamole with tomato
Stuffed Tomatoes:
grape tomato (halved), stuff w/ ricotta, diced black olives on top with black pepper and crackers
Summer Veggie Pancakes:
shred zucchini, carrots in a colander (stand 20min) squeeze out liquid. transfer veggies to large bowl and combine with 1/4 c flour, 1.1/2 tsp sugar, bit of pepper
beat egg whites with salt and fold into veg mixture
preheat cast iron pan with oil, work in batches of 1/4c at a time and flatten with spoon. cook until golden brown. top with greek yogurt mixed w/ basil
Green Bean Fries & Roasted Okra:
1lb green beans, 2 tbsp olive oil, bread crumbs and salt
Toss green beans in olive oil, lay them on sheet, sprinkle on breakcrumbs and salt and bake at 375 for 15min
(do same but with okra).. can do w/o crumbs
Rasberry Coconut Smoothie:
1 can light coconut milk (15oz)
1/2 c frozen rasberries
2 tbsp water
dash of cinnamon and 2 tbsp honey. blend
Spinach Chips:
spinach leaves mixed with olive oil, salt, italian blend. line up on parchment paper. bake in oven for 8 min at 325, remove and let cool
Cauliflower:
1 head cauliflower
3 tbsp olive oil/ parsley/ garlic cloves/ lemon juice
mix everything together, toss it on cauliflower and layer on cookie sheet for 15 min at 475 (funtil golden brown)
Chickpea & Cucumber Salad:
1 can chickpeas/ half cucumber slced/ basil leaves/ olive oil/ sesame seeds/ paprika/ sherry vinegar/ chicken
--toss chickpeas, cucumber, basil, oil, vinegar, pepper. sprinkle chicken with sesame seed mix, grill and serve with chickpeas
Edemamae (in freezer section.. just heat up and eat, YUM)
Dry Roasted Edemame
Mixed nuts
Hummus
"Garden of Eatin'" Blue corn tortilla chips- DELICIOUS
Celery and almond butter
Veggies chips (@kroger & walmart)
Veggie Sticks (@walmart)
Nut-thins (by blue diamond)
Flax Seed Crackers (with cheese)
Lentil Chips
Gluten free foods (no SUGAR)
Hot air popcorn popper for popcorn is good!
Veggies to add in:
((red, green, yellow bell peppers/ zuchinni/ squash (yellow)/ spaghetti squash (big and yellow-will SAY spaghetti squash)/ cauliflower/ sweet potatoes/ carrots/ cucumbers/ red potatoes/ broccoli/ brussel sprouts/ red onion/ onion/ mushrooms/ celery)) - can grill at beginning of week to throw into salads or meals OR can roast altogether for meals or weeks
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