QuestionHi!
I have gone through many different incarnations of a vegetarian diet over the last 10 years. (I'm 29) Right now I'm 5'6" and weight about 145. I'm really feeling pretty "floppy" and uncomfortable and wanting to devise a logical plan to eat heathfully, responsibly (in the global sense) and lose weight through running.
I've settled on a pescatarian diet and am recently looking at alternatives to wheat/gluten . . . I swear- I think that the whole process of making bread is like sacred or something. I love bread. I'll never totally give it up. But my diet is super carb-heavy and I consume way more sugar than I should. I use agave nectar sometimes.
I just want to be healthy and figure out a way to not spend my whole life in the gym and the kitchen! I would honestly like to lose about 20lbs, but moreover I want to feel solid and strong.
I'm an elementary school teacher and am totally lost on how I could maybe do about a week's worth of shopping for really healthy stuff on Sundays for my husband and I. Is there any way you could give me an example of a good grocery list for one week and maybe an example of what I should eat in one day?
Hope that's not too much info or confusing! Thanks ahead of time for whatever you can tell me!
:)
Kristin
AnswerDear Kristin,
I appreciated all your detail, it makes it easier for me to get a feel of what you would like some info on. The way I see it you have only one problem: time! A healthy pesce/vegetarian diet must include fresh fruit and especially veg. This means shopping at least every three days. In the winter with root veg the staple product it's easier. But in the summer salads are so important for overal "toning" of body (and mind); you can probably only buy for up until Tuesday if you shop on a Sunday (providing you get fresh deliveries on that very day).
I wouldn't worry too much about the bread-issue. Wholemeal bread is good for you, as long as you buy it fresh (not factory sliced/packed). Baking it on a daily basis with your demanding job is not realistic! Have fun and try a loaf every now and then, or just don't bother at all! The best recipe is simple (go easy on the yeast, fresh!, always) but the kneading has to be done in two extensive stages for good results. Temperatures also must be favourable. If you're not in a "creative" mood, you're loaf simply won't taste any good.
Steer, strictly, clear of white flour and pastries, cookies, sodas, and tinned products if you want to cut sugar intake drastically. Unless you eat more than four slices a day of bread, you'll find the excess of carbs are going to come from pasta, rice, potatoes or even root veg.
Forget the gym, catch two birds at once by going out for a long walk (1,5 hrs) on the weekends (or sports, cycling, or dancing otherwise): fresh air improves both your cooking and your metabolism (provides free inspiration and stimulates calorie burn) and on the weekdays get in 35 mins minimum of a walk daily or 20 mins cycle (to work? corner shop for a bag of tomatoes? to relax from work - walks/cycles are relaxing!).
Fruit is a great opener to the day. Light energy boost but can leave you peckish around 10 already. A bowl of muesli is a sure start to tie you over to lunch, but a couple of slices of (rye/wholemeal) bread with a nutpaste spread or butter and jam (sweetened with applesyrup or agave) also does the job nicely; and if you want to loose weight I recommend you really don't have an elevenses (but it might be hard if other teachers or your pupils are having one. Then just a yoghurt or a piece of fruit). Try drinking a flask of herbal tea, or a bottle of mineral water in the meantime to keep you feeling full and to help keep all in flux within the system.
A sandwich for lunch should suffice. Have some fruit, too. You can buy apples, citrus and bananas aplenty in one shop. Don't be tempted to buy loads of juices or smoothies: they are too high in calories and too low in fibre and dynamic energy. They can actually make your system sluggish if consumed as a staple.
Tins of beans (kidney, chickpea, baked, black-eyepeas, flageolets) are great to stock up on. Pre-packed veggie burgers have a long sell-by date too. A pound of cheese will keep (try goats, easier to digest,less calories). Get rice or other grains and pastas (try spelt for less of a stodgy feel) in bulk (or at least several packets at a time. If you are worried about gluten: then try millet, quinoa, cous-cous, cracked wheat, barley (grits) to get some added minerals and higher iron and/or protein values. Amaranth or rice crackers make good snacks, tahin, sesame paste, optional (high in ; so do semi-dried apricots/prunes/apples/mango.) The grains which take longer to prepare can be cooked for 2-3 days in advance (tip: cook during dinner for next day)
If you want to feel solid and strong, you could try specific muscle firming exercises along side a more varied diet.
A box of eggs and some tins of tuna/sardines/mackarell and slamon are super handy to have in your larder. I recommend the "organic" kind which won't have bits of dolphin in it. As long as you've got some basic condiments (soy/tamari sauce, chili sauce, fish sauce, vinegar, mirin, worcestershire sauce, herbs, spices,and a good olive oil, you can dress up these basic protein suggestions any way you like in a short time. Try fixing roughtly the same type of menu for each day of the week to help plan ahead. Lentils take max 40 mins to cook if fairly fresh (again good to do them before hand). You could make them mediterranean or get an indian paste to "curry" them. Goes well with steamed veg, fried mushrooms, millet or rice.
If you are able to drop by the green grocers and the baker one extra time, at least, during the week for a fresh selection of greens you can get something leafy or some flowery (broccoli) to boost your immune system in the winter (vitamin C doesn't stay fresh forever). Otherwise make sure you eat them Sun/Mon before going onto the less perishable products. Lots of veg will keep for a minium of 4 days if refrigerated. Don't cool tomatoes. Yoghurt can also easily be bought once a week.
It may take a little planning but it's worth ensuring you finish the day with one hearty meal. After all, it also provides a good opportunity for you and your husband to "realign". Putting your energy into your food is also a matter of habit; after a couple of months you'll have a great menu list compiled you can keep returning to, Such conscious planning seems exhausting at first but once you begin to notice how it enhances your overall well-being no pre-packaged mealor any fast food can ever compete again.
Just remind yourself how most of our void calories come from factory food and alcohol consumption or nibbling infront of the tv.
Put water on the list. REAL butter (use sparingly but enjoy its flavour on some boiled peas/carrots e.g.); make sure you never run out of onions & garlic. Keep condiments well stocked. Always keep a packet of peas in the freezer. Learn all you can about soups and discover a new world in preparing a mega pan of the nutritious stuff! Think of using celeriac, carrots, leek, parsley root, parsnips, pumpkin, potato, onion, maybe celey or fennel and mushrooms. Throw in a hand of noodles, barley flakes, seasonings, seasme seeds, top with cheese.
I wish you all the best with taking on board some of these brainstormed ideas. I'm sure you once get into the swing of it you'll come up with loads of creative eating plans.
Take care,
Love Evely.
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