How I Lost my Pregnancy Weight in 16 Weeks

What's more annoying than trying to lose your unwanted pregnancy weight???  Answer: Some health crazed, first-time mom bragging about how she lost all her pregnancy weight in 16 weeks AND writing a blog about it.   Ta-Daaaaa! Here I am! lol  :D

**I should warn everyone in advance... I'm sharing what worked for me and writing about the choices that I decided to make for myself about health and fitness. No judgments against anyone else, No offense intended, and No bragging here... I only say this because some people's reactions can be really negative. My desire is that everyone be motivated to be healthy and feel good about themselves... for whatever that means for the individual! :D

My Initial Concerns About Losing the Weight...

I've experimented with a lot of diets and exercise programs though out my life, but when it came to losing the pregnancy weight after my first child was born, I wasn't sure what to expect. My mind was flooded with worries and questions: "Am I ever going to lose the weight?", "Is it going to be crazy hard and take years?", "Will my body respond the same to my regular diet and exercise?". Since I chose to exclusively breastfeed, I also had concerns about 'keeping up my milk supply', which I had heard could diminish significantly if women lost their weight too quickly or weren't eating enough.

With a little bit of research and using similar techniques I've used throughout my life, I was able to shed the unwanted pounds within four months while maintaining a good milk supply for baby!

Here's a picture of me the day I found out I was pregnant...

I weighed 153 lbs.

(Should I look happier?? lol)

Here is a photo of me four days before I went into labor...

I weighed 202 lbs (roughly a 50 pound weight gain)

Awe... look at me. So innocent and unaware of the 28 hours of vaginal trauma that was soon to take place.

Here is a photo of my first week postpartum... 

I weighed 190 lbs. 

(The only thing bigger than my belly is my new friend 'Mr. Hemorrhoid'!) 

And by four months postpartum... Here I am! :D

153 lbs 

(plus 16 lbs of baby in my arm!)

Sooo... How did I do it?

The answer isn't overly mysterious and it won't cause any Earth shattering 'Ka-Booms!' lol

I basically ate sensibly (while enjoying small amounts of junk food) and exercised regularly with a slow and gradual increase in intensity/duration.

My Diet

I didn't stick to any specific diet plan or cut any food items out completely. I'm a firm believer that you can eat all the things you love as long as it's in moderation. I also didn't severely restrict my caloric intake. When you're breastfeeding you need to eat 1800-2200 calories per day. If you don't eat enough (or if you get pregnant unknowingly!) your milk supply could severely drop.

For the most part I ate the same things averaging at about 4-5 meals/day. I found that if I stuck with the same, healthy meals everyday (with minimal variation), it kept things really simple and easy to follow. As a result, I could afford to have a treat in the evening! By eating healthy throughout the day I was 'saving up' my extra calories for tasty treats that I really enjoyed eating after dinner... but, in moderation of course.

A typical day would be...

1st meal: COFFEE! (with soy milk), 1 slice whole wheat toast with peanut butter and half a banana sliced on top (1/2 banana = 1 serving of fruit)

2nd meal: Two eggs, 1 babybel cheese (light), 1 slice whole wheat toast with margarine, 1 yogurt cup

3rd meal: 1 serving of soup (usually a vegetable/chicken broth based soup or, my favorite, Butternut squash!), 4 soda crackers, 1 apple

4th meal: Big Salad! A tonne of romaine lettuce, 1/2 a tomato, 1/2 an avocado, 2 Tbs chopped Walnuts, 1 serving cheddar cheese (cut into little cubes), 1/2 chicken breast cooked with 1 Tbs BBQ sauce. (Salad Dressing: 1 Tbs Olive Oil, 1 tsp Lemon juice, 1 tsp honey mustard/dijon mustard)

5th meal: TREAT! 

[moderation is key here... my treat could be any food I wanted as long as it was kept down to roughly 100-400 calories. For example: 1 ice cream bar (or 2 sometimes! lol), or 2-3 slices of thin crust frozen pizza, or 1-2 servings of potato chips]. Also, not every night was a 'big' treat. Sometimes I would just have a piece of toast and a babybel before bed or another yogurt cup.

**The key to having the treat in the evening is sort of similar to the old children's suppertime rule 'You have to eat your supper first before you can have dessert'. After I eat my big salad for dinner I'm less likely to over-indulge in the junk food later... so, no matter what the treat is: pizza, chips, nachos.. I always eat dinner first! It's super important not to eat junk food when you're starving! :)

My Exercise Routine

For the first 6 weeks after delivering my baby I was pretty much 'Out of Commission'! Due to the vaginal trauma (to say the least! lol) and the subsequent various discomforts that are a result of childbirth (aka, 'hemorrhoids', Ouch!), and sleepless nights, any kind of physical activity was very slow and minimal. 

On about day 3 or 4 postpartum I started off by taking a teeny tiny walk (more like a hobble), only about 30 meters down my road, and literally went at a snails pace. It was pretty pathetic. I was so surprised that just 'walking' would end up really hurting my "postpartum Lady Bits". It seriously felt like with every step I took my vagina was going to fall out. After the first week or two I could walk to the end of my road and back, then I progressed to walking around the block. Once walking became less painful/uncomfortable I started taking longer walks at a more normal pace. By week 7, I was ready to start my "Walk/Jog" routine.

What is a "Walk/Jog routine" you ask??? Well, let me tell you...

A 'walk/jog' is where you alternate between walking and jogging for a length of time or for a specific distance. 

My 'walk/jog' Routine...

-I plotted out (roughly) a 2 km loop around my neighborhood for my 'walk/jog's'.

-Every other day, I would 'walk/jog' my 2 km loop by starting off with walking for one minute, then jogging for one minute... and repeated that for the duration of my 2 km loop. I continued with the 'one minute walk/one minute jog' routine for roughly a week or two until I felt comfortable doing it.

-As I got stronger, I progressed to walking for one minute and then jogging for two minutes... then it was 'walk for one minute/jog for 3 mins'... and so on.  Once I felt comfortable for a few 'walk/jogs' at that time increment I would increase the 'jog time' by only one minute. 

-Now, by week 18, I'm jogging my 3 km loop with only one walk break in the middle. My ultimate goal is to be able to jog the entire loop 'comfortably'.

When I first started out, my 'jogging' was super, dooper, slow! Seriously, old people walking their Terriers would pass me. I would do my routine at night time so no one could see how out of shape I was. My motto was, "It's better to be moving slowly than to not be moving at all". I tried not to expect too much of myself as far as strength and cardio. I knew that the results would come later as long as I didn't give up.

(*Note: I never work on jogging "faster". I only try to jog for "longer". Speed will come naturally once you get stronger and gain better cardio. It's more important to increase the duration of exercise. You have to be careful not to injure yourself by doing too much, too soon. After delivering a baby, your body still has the hormone 'relaxin' flowing through your body which is responsible for 'relaxing' your ligaments which ultimately can lead to unstable joints and subsequent injuries.)

As far as 'weight lifting' or resistance training, I didn't do any! lol

The only thing I did was pick up my baby, rock her to sleep, carry her around, dance with her, burp her and push her in the stroller during walks. It's great resistance training on it's own!

The Key Factors in Losing My Pregnancy Weight

1. I was a healthy weight and somewhat physically fit before getting pregnant. (See my blog articles for more details: My Secret to Healthy Weight Loss and Management & Why You're Not Losing Weight)

2. I worked out regularly, walked everyday and ate sensibly during my entire pregnancy.

3. During the postpartum period (after week 6) I was committed to doing my exercise routine every other day, no excuses. (Even in the first few weeks, I was slowly walking and mobilizing.)

4. I breastfed my baby. It burns calories like crazy! (300-500 calories a day) :D

5. I drank water all the time. It wasn't hard because breastfeeding made me crazy thirsty. No sooner would my baby latch on and I would 'all of a sudden' be dying for a huge glass of water. Oh Oxytocin, you crazy hormone!

6. I ate my 'healthy food' during the day first before rewarding myself with my 'treat'... And, I didn't let myself eat junk food when I was starving. Moderation is key!

My Motivation to Lose My Pregnancy Weight

1. I have made the decision in my life that I want to be "Healthy" physically, mentally, emotionally and spiritually; and I have my own definition of what that means for me.

2. I want my child to have a healthy mother who is able to play with her, keep up with her, and live a long, full life so I can be there for her.

3. Our children mimic our behaviors and learn from our example as parents. I want my daughter to live a healthy life and value the act of 'taking care of herself' in every way: physically, mentally, emotionally and spiritually... just like 'Mommy' and 'Daddy'!

Please feel free to leave any comments, suggestions or stories of what worked for you!

Cheers!

Bootsy

*Disclaimer- Always consult with your physician before starting any new diet or exercise program*

**UPDATE!  JUNE 2, 2016**

I am now 10 months postpartum and I reached my original fitness goal as of January, 2016 and I feel great!

My current weight is 142 lbs (I'm down to my high school weight... Yay!). I am currently 11 lbs less than my pre-pregnancy weight. It has never been my intention to try to weigh a specific number, but instead, my desire is to attain (and maintain) a self determined fitness level AND eat healthy (most of the time! *wink).

During the past few months I have made my maintained my original fitness goal of jogging my 3 km loop, every other day, as well as eating sensibly. My daughter is now 10 months old, still nursing 4-5 times a day (as well as eating meals), weighs 23 lbs now and is happy, healthy and strong!

No matter where you're starting from, as far as your current weight or fitness level, you can take the same, tiny, baby steps that I did and make a big change. It takes time, persistence and just taking it one day at a time. One choice at a time. All you have to do, is try to make the next choice, the right one!

Cheers,
Bootsy

**UPDATE September 17, 2017**

(*Disclaimer* I apologize for the weird bathroom selfie where I'm awkwardly trying to keep my boobs up and off of my stomach LOL... these types of photo's aren't really my forte... probably a good thing!)

Sooooo... I am currently just over 2 years postpartum (which means my vagina is Aaalmost back to it's normal size) and I am pleased to announce that I have been successful in maintaining my weight loss! Yay me! :)

I am currently 145 lbs which is 8 lbs less than my pre-pregnancy weight. :) 

Unfortunately, I gained a couple of pounds over the past year due to a hip related issue which interfered with my cardio workouts (Piriformis Syndrome... nasty!). It's starting to heal up now, but I had to give up my jogging routine for the better part of this year for it to fully clear up. 

For exercise, I walk my dogs daily, play and run around with my toddler, push the baby stroller on walks and take it up hills through grass for more resistance and to get some cardio out of, an otherwise ordinary, leisurely walk. I do chin ups occasionally at the local school yard while my daughter and I are at the park. I pick up my two year old throughout the day (she's 30 lbs), I hold her, dance with her, hold her up over my head and swing her down for fun, so... that's a pretty darn good arm work out lol. Otherwise, I do not lift any weights currently.

As for my diet, I basically eat the same things everyday. I find that the routine of having the same meals daily helps keep me on track. 

Here is a typical day for me:

Breakfast: Coffee with soy milk, one slice of whole wheat toast with peanut butter and 1/2 banana

Snack: 2 scrambled eggs with a slice of cheese 

Lunch: 4 steamed Costco Pot-sticker dumplings, 1 cup steamed broccoli, and 1/2 breast of chicken with soy sauce

Dinner: Greek Salad with broccoli and carrot slaw, 1/2 an avocado, 2 Tbs walnuts, 1/2 breast of chicken, and a glass of red wine (or two shhhh!)

Snack: Tortilla chips or potato chips (just a handful or two!)

(I sometimes also have a high fiber bar during the day for a snack if I'm out and about... and I try to drink water all throughout the day!)

I don't have regular 'cheat days' scheduled, but I do indulge in treat 'meals' every so often (maybe every week or two). I credit my weight loss maintenance to my diet mostly, as well as being active daily.

Thanks for continuing to follow my progress! I look forward to hearing any comments or questions from my readers. :)

Cheers,

Bootsy

Almond, Coconut & Chocolate Chip Cookies (Paleo)

Source

This is an easy, delicious and healthy cookie recipe that I absolutely love. I'm not a strict "Paleo" diet follower, but I do try to eat clean and minimize the amount of wheat and sugar in my diet. These cookies have a great chewy texture inside and a nice, slightly crisp edge when finished. They taste like Almond Joy chocolate bars but are a much healthier option.

Source

Source

Here's the recipe (originally from Healthy Food for Living):

2 cups blanched almond flour
1/4 tsp salt
1/4 tsp baking soda
6 Tbsp melted coconut oil (make sure to melt before measuring)
1/4 cup honey
1/2 tsp almond extract
2 Tbsp water
1/2 cup chocolate chips
1/2 cup finely shredded unsweetened coconut


Instructions:

Preheat oven to 350°F. Line a large cookie sheet with a silicone baking mat or parchment paper.

In a large bowl, combine almond flour, salt, and baking soda. Whisk, making sure to break up an clumps of flour.

In a small bowl, whisk together the melted coconut oil, honey, almond extract, and water.
*(I didn't have almond extract so I used vanilla extract instead)

Add wet ingredients to dry and stir with a rubber spatula or spoon until combined.

Fold in the chocolate chips and shredded coconut.

Scoop out 1/4 cup portions and place on prepared cookie sheet. Using the back of a spoon or your fingers, gently press down on the scoops of cookie dough so they form discs.
*(I found the 1/4 cup portions slightly too large, perhaps try 2-3 Tbs portions instead)

Bake for 12 minutes, or until cooked through and lightly golden brown around the edges. Cookies will be very soft.

Allow cookies to cool on the cookie sheet for 10 minutes before transferring to a baking rack to cool completely.

Enjoy!

Powerhouse Oatmeal: A Delicious Way to Add Protein to a Classic Breakfast Meal

I recently had a revolution about Oatmeal that is super healthy, delicious, easy and gives me extra protein to help keep me fuller and energized for longer.

It's always a challenge to get enough protein into every meal. Every health article out there says the same thing, "Make sure to include protein in every meal". It's a well known fact among nutritionists that by combining protein with your carbohydrates (and healthy fats) it makes you feel fuller for longer and helps to stabilize your blood sugar levels. I find that making sure I'm eating enough protein is a daily struggle because I've never been a big meat eater and, quite frankly, protein-rich legumes and beans have some nasty side effects!

I always have vanilla flavored protein powder on hand, and honestly I probably don't use it as much as I should. Recently, I've started adding half a scoop of protein powder to my bowl of oatmeal and berries. I find that anymore than half a scoop is too much for the liquid in the oatmeal to dissolve (I personally like my oatmeal a bit soupy). Also, since the protein powder is sweetened already I don't have to add any sugar or sweetener to my oatmeal once it's finished!

To make my 'Powerhouse Oatmeal' I use:

1/3 cup of Large Flake Oatmeal (100 calories, Protein 4 gm)
1/2 cup of Frozen Blueberries & Strawberries (Costco brand) (40 calories)
1/3 cup of Water
1/2 scoop of Vanilla Protein Powder (Costco brand) (60 calories, Protein 12.5 gm *this varies    
      depending on the brand of protein powder you buy)
*optional: Splash of Soy Milk, sprinkle of sliced Almonds, or dollop of yogurt on top once cooked.
(Nutritional Totals: 200 calories, Protein 16.5 gm)

Directions:
Start off with putting your frozen berries in a bowl and microwave them for 45 seconds to get them mostly thawed. Then add the oatmeal and water to the berries and microwave again for 1 minute. Once cooked add the protein powder and mix thoroughly. If you find the consistency too dry at this point add more water or milk. Top it off with a sprinkle of sliced almonds to add some healthy fats and you're ready to go!

Although I've suggested this meal as an ideal breakfast, it makes for a great meal or snack anytime of day!

Cheers,
Bootsy

Why You're Not Losing Weight

    12 Reasons Why You're Not Losing Weight



#1.You think Muffins are Healthy

In all seriousness, donuts are actually better for you than muffins. That being said I'm not suggesting people start eating donuts everyday however, in comparison to each other, donuts tend to have less calories, less sugar and less fat than muffins. Check out this link for further info:  Donuts vs. Muffins



#2.You hear Nutritionists say, "Eat More Fruits and Vegetables", BUT all You do is Eat More Fruit 

Now, before I get pummeled by a fruit salad for making this statement let me just clarify that fruit is definitely a healthy source of antioxidants, fiber and vitamins. However, people do tend to forget that fruit is loaded with calories and a specific fruit sugar called 'fructose' which doesn't make you feel full after you eat it. Fructose is different from eating plain old sugar. When consumed, sugar stimulates the release of insulin in the body. High levels of insulin are one of the signals that tell your brain you're full. Fructose however, does not stimulate an insulin response therefore your brain doesn't get the message that you're full.

Obviously, fruit tastes better than vegetables, but if you're looking to lose fat try opting for more vegetables and less fruit. Check out this link for more info: Eating too much Fruit can make you Fat



#3.You're Not Eating enough Lean Protein

This is usually the hardest part of any healthy eating plan because it requires some prep work and planning ahead. But when it comes to losing weight, feeding your muscles properly is definitely worth the effort!

Protein is the fundamental building block for the growth and repair of muscles, organs and cells in your body. You want to 'feed' your muscles because it's the muscles in your body that help to burn calories. Your resting metabolic rate (calories burnt doing nothing essentially) is directly related to your muscle mass. It is also statistically proven that after consuming protein people tend to feel more full and satisfied for longer. 

For more info check out this link: Boost your Metabolism with Lean Protein



#4.You're not Planning Ahead

Getting organized is a big part of setting yourself up for weight loss success. Eating healthy usually takes more prep time. If you end up starving at the end of the day with no healthy food options to turn to you're likely going to reach for a something that's quick and full of calories. I usually will cook up 5 or 6 chicken breasts at a time so I've got some 'ready-to-eat' protein available for any meal. I also tend to prepare several meals worth of any food I'm cooking whether it be rice, vegetables, tofu or meat. You can also boil up a few eggs at a time, or have pre-cut and washed veggies in the fridge as a quick and healthy snack. Preparing lunch the night before sounds like a no-brainer however, I see a lot of co-workers who are rushed in the morning and end up having to buy lunch at work. Work place cafeterias are well known 'Dens of Diet Sabotage' waiting to temp you in when you're starving and short on time. Planning ahead will definitely help you to lose weight and keep on track!




#5.You're Drinking your Calories

Calorie laden drinks are definitely a huge culprit when it comes to trouble losing weight. 

I'm always surprised to see people mindlessly gulping away hundreds of calories at one sitting and wondering why they're having trouble losing weight. Whether it be over sized bottles of juice, soft drinks, iced tea, sports drinks, chocolate milk, alcohol or Large Double-Doubles (or Triple-Triples even) from Tim Hortons, people everywhere are over doing it on the beverages!!!

Everyone just needs to settle down!

If you're looking for vitamins and antioxidants eat a piece of fruit instead of drinking the fruit juice. Drink skim or 1% milk instead of chocolate milk. AND... unless you're an Olympic athlete or a marathon runner you should never, EVER cosume Sports drinks. They are crazy full of calories and carbohydrates. I know it sounds super boring but WATER is BEST. 

For more info check out this link :)  Hidden Calories in your Drinks

#6.You Think You Can "Out Workout" a Bad Diet. 

The following may trigger a response that sounds something like, "Ummm.... Obviously!", BUT... just so we're clear, going to the gym does not cancel out the "Post-Workout Poutine" that you eat afterwards. It is very difficult, if not impossible, to "out exercise" poor eating choices. There are differing theories on this topic, but just remember 'Diet trumps Working Out' any day of the week. Given the option of either eating clean or working out, eating clean will help you drop excess weight better and faster. Some body builders say that 80% of how you look is diet... and I completely agree!

You may see people who are of a healthy weight, or slightly under weight, eating really fattening foods and think to yourself, "Well, they're eating junk food and they're not fat... so I should be able to eat that too right?"  WRONG. There's a difference in daily caloric intake needs for those who are merely 'maintaining' their body weight as opposed to those who are trying to 'lose' body weight. When it comes to the phase of maintaining one's body weight there's a bit more wiggle room with eating extra calories. But if you're reading this blog you're probably not at the phase yet ;)

http://blog.codyapp.com/you-cant-out-exercise-a-bad-diet-what-does-this-even-mean/




#7.You're Not doing Resistance Training

Whenever people start working out to lose weight they mainly focus on increasing their cardiovascular exercises and forget the importance of resistance training. Muscles are one of the main contributors your bodies metabolism. Even while your at rest your muscles are burning calories constantly. By doing resistance training your activating your muscles, as well as increasing your muscle mass, and therefore increasing your resting metabolic rate. Larger muscle means more calories and fat are being burned!

http://www.bodybuilding.com/fun/strength_train_fat_loss.htm



#8.a)"You're Portions are Wrong" AND/OR b)"You Binge eat on Healthy Foods"

Just because you're eating healthy doesn't mean you get to eat a huge portion of it. I typically see this with the more tasty, 'healthy' foods, for example: brown rice, whole wheat pasta & bread, Fruit, low cal popcorn or rice cakes. These items are all healthy within reason. Healthy foods are only as healthy as the portion size in which they are consumed. Excess calories (whether it be from healthy or unhealthy food) will be stored as fat and will ultimately lead to weight gain.

For more info check out:
Portion Control and Weight Loss



#9. You're Over Doing it on the Condiments.

Food condiments can be extremely high in both sugar and fat content and can be a real detriment to losing weight simply because they often get over looked. Some of the major culprits are: mayonnaise, creamy salad dressings, sour cream, ketchup, syrup and jam. Just two tablespoons of Ranch dressing on a salad can add 150 calories. Mayonnaise can add 100 calories to your sandwich in a mere one tablespoon portion. For a healthy substitution try olive oil and red wine vinegar or lemon juice on a salad, and instead of using mayonnaise try avocado! Once again, remember your portions ;)

Check out this article for more healthy substitutes: http://greatist.com/health/dangerfood-condiments



#10. You Over Eat "Low Fat" Alternatives

Just because a food is labelled "low fat" or "light" doesn't mean it's healthy and it doesn't mean you can eat more of it. 

Typically the companies that produce these foods have tried to find a way that they can make a low fat alternative taste really good. To achieve this they add more sugar. If you look at the nutritional information and compare the two you'll see the 'low fat' version will tend to have more sugar and carbohydrates than the 'regular' one. It's better to buy the regular, full fat version of food items and just stick to the proper portion sizes, or find a different, healthier substitute entirely.

This can be particularly important with individuals who suffer from diabetes. See the link included: http://www.diabetes.co.uk/news/2012/Sep/beware-of-misleading-claims-of-many-low-fat-foods-93949286.html

#11. You Dine Out and/or Order Take Out Too Often:

Of course it's fun to eat out at restaurants and get delicious, quick take out food... but you seriously need to limit how often you do this. Typical restaurant dishes are extremely high in hidden fat and calories. Before your dinner even hits the table you may have consumed several pieces of bread and butter, adding up to an extra 300 calories! Even though some menus include calorie counts of their dishes, unfortunately these can often be inaccurate. By preparing your own meals at home you know exactly what your eating and can safely keep in line with your weight loss goals.

For detailed eating out tips check out this article:
http://www.popsugar.com/fitness/How-Eat-Healthy-Restaurant-18403462



#12. You let yourself Starve

One of the biggest traps you can fall into when trying to lose weight is letting yourself get to the point where you are starving. By this point your body starts to panic and holds on to those fat cells for dear life. By allowing yourself to become desperately hungry you're more likely to eat convenience foods that are high in fat and sugar. You also enter the danger zone of potential Binge Eating. No matter how strong your Will Power is, this is a dangerous area for even the most disciplined individuals. Don't let yourself starve. Don't skip meals thinking you'll lose weight faster. Set yourself up for success. Have healthy snack options readily available either at home or in your purse while you're out running errands. 

For more information on the negative effects of starving yourself check out this article: http://www.answers.com/Q/What_happens_when_you_starve_yourself_to_lose_weight

Well, there you have it!  I hope you find this information both helpful and encouraging. 

Remember: your goal is to lose fat and gain muscle, Also keep in mind that slower results, meaning 1-2 lbs lost per week, are more likely to last long term. Best of luck with your weight loss goals! :)

Cheers,
Bootsy 

My Secret to Healthy Weight Loss and Management

In my personal experience your 'diet' (eating habits) is the key to weight loss and maintenance. Exercise is important of course, but it's very difficult to 'out-exercise' a bad diet. (http://www.workoutstrength.com/blog/weight-loss-is-diet-or-exercise-more-important/ )

I hear it time and time again, people talking about how much they work out and yet they don't really ever lose weight. Then I ask and find out that they haven't really changed their eating habits, or they have been mislead by food marketing into thinking they're eating healthy. I'm not a nutrition expert, but I do know what has worked for me personally so I thought I'd share :)

Easy on the 'Variety':
I usually eat 1-2 meals a day that are always the same. When it comes to meal planning and eating habits, 'variety' can be a danger. A lot of athletes use the same idea with having the habit of 'routine meals' that they eat everyday. It also makes meal planning a lot easier because you already know what you're going to eat :)

Breakfast:
I typically always eat eggs and toast every day for breakfast. (1 whole egg, with 2-3 egg whites (from a carton of egg whites), with a non fat cheese slice on top and one slice of whole wheat toast with margarine). It's a no brainer. That's just what I always eat.

Lunch:
If I'm working I always pack a salad with some element of protein for a 'meal' (I'm a nurse and it's always random shifts so sometimes my 'lunch' is my 'dinner', so I'll call it a 'meal'). I change up the salads a bit: some days it's a Greek Salad, or greens with walnuts and cheddar cheese, sometimes Caesar... unless I've run out of lettuce, I always pack a salad. It's become my routine. And I NEVER order out at work or BUY food from the cafeteria. Take out meals and Cafeteria food are almost always very unhealthy and Expensive!    (This is another point that I think people get wrong: Eating healthy is actually more cost efficient. I have a 'cheat day' every week usually where my fiance and I buy junk food and have a gorge fest... it's pretty awesome... but it usually costs a small fortune to do it. Our regular 'healthy' diet is much more cost efficient.)

Snacks:
For snacks during the day I have apples, low fat yogurt, crackers with low fat cheese and pickles (smoked oysters too when I'm feeling extra fancy), microwave popcorn, or toast/rice cake with peanut butter. My fiance made some protein/banana muffins so today I'm having one of those.

Dinner:
Dinner meals are normally the meals that have a bit of variety all depending on what ingredients are in the house or what we feel like eating. Sometimes It'll be whole wheat spaghetti with lean ground beef, or roasted chicken with veggies, jasmine rice or potatoes, sometimes I'll have another salad for dinner, or thin crust frozen pizza. (The 'protein' element in your meals doesn't always have to be meat. You can get a 'complete protein' from eating grains with legumes. So sometimes I'll make a pot of rice and then put a can of legumes or beans into it and voila!!! a complete protein.)

I've recently started to steer away from eating 'animal products'. There is a lot of research out there indicating the vast benefits (not only to the individual put to the planet) of an 'animal free' diet. I'm no where near a Vegan or Vegetarian but I do try to minimize my animal consumption. In the past year I've switched completely over to Soy Milk instead of Cow's milk (see the documentary 'Forks over Knives' for more convincing info).

Grocery Shopping Tips:
When it comes to grocery shopping I usually try to stick to the 'outside parimeters' of the store. It's those inside aisles that can be super sneaky, and tempting with its deliciously, fattening, sugary foods. The outsides of the grocery store have the fruit/vegetable section, the bakery (careful there though!), the meat section, Dairy, and the Frozen Foods section. I buy a lot of frozen veggies and add them to rice dishes, pasta, or just warmed up with a little margarine and salt and pepper (I sometimes eat that as a little snack). I do venture into the 'middle' aisles of the store for canned lentils, beans, salsa, condiments, salad dressings, olive/canola oil, soda crackers, and microwave popcorn. I also make it a habit to never buy cookies, chips, granola bars, side kicks or prepackaged instant 'rice meals', or any dessert items. My dessert of choice is a glass of Red Wine! :)

Cheat Day!! :
If we are having a cheat day, which is usually once a week or once every two weeks, we will buy chips, cookies, nachos, McDonalds or any junk food we want, but only for that one day. I usually try to keep it to one big 'Cheat Meal'.  But just for that day. The junk food is not to be hanging around the house all week. My will power couldn't handle that kind of temptation around all the time. The way I am is, "If it's in the house, I'll eat it!". I don't lie to myself about my will power level because I know it sucks! You have to make your home a 'safe area' for your diet and health. I don't have junk food in the house because around 9pm at night I'm bored, and I'm stressed.. and I just want to binge! lol



Anyways, I'll leave it at that for now. I'm not saying that my way is the best way, or the right way, but for the most part it works for me. The only exercise I've been doing regularly for the past few years is walking my dogs everyday. I attribute being able to maintain a healthy weight to this method of eating (although one of my personal goals for this year is to start exercising more).

Best of luck!
 Bootsy