Meals for Jan. 30 - Feb. 4

Another week is behind us and the menu planning seems to be helping with keeping us on track with our budget and with executing dinners nightly. Doing some of the prep work on the weekends is definitely cutting prep time during the week.
I'll admit though, it takes time. There's the planning of my meals, shopping and then washing and cutting the veggies. But, when you work all day and come home to find your carrots neatly cut and ready to toss in your dish - that just makes me smile!

Meals for Jan. 30 - Feb. 4:

Mon - Fish Tacos with Honey-Cumin Cilantro Slaw and Chipotle Mayo (Allrecipes.com)

Tues – Mustard Maple Pork Tenderloin, quinoa, zucchini from

http://www.eatingwell.com/recipes/mustard_maple_pork_tenderloin.html

Wed – Shrimp Pad Thai

Thursday – Slow Cooker Honey Sesame Chicken Recipe, over brown rice, broccoli steamed with garlic & lemon from http://www.sixsistersstuff.com/2012/01/slow-cooker-honey-sesame-chicken-recipe.html

Friday – Lightened up Shepherd's Pie

Sat - Braised Short Ribs in Crock Pot

The Ultimate Food Table - Processed to Organic

Today I have come up with a table of foods – Processed to Organic. Our family now eats foods from the “Even Better” column. But, it wasn’t that long ago that I blindly went to the grocery store, tossed in the cheapest bread I could find, filled my cart with frozen meals, chicken nuggets, juice for the kids, cartons of fruit-flavored low-fat yogurt, fat-free mayo, cheese slices, lunchmeat and skim milk. I thought I was eating healthy by choosing low-fat or fat-free, drinking skim milk and eating 90/10 ground beef. Well, that life led me to Hypothyroidism, being 40 lbs. overweight, frequent migraines, multiple medicines, feeling sluggish, allergies, hip pain, strange pain in my legs, frequent illnesses and overall yuckiness. Now, a year and a half later, I can tell you that all of the above are GONE! I have practically cured my hypothyroidism, no more headaches or weird pains and I have lost 34 pounds thus far! My kids are drinking water, raw milk, and eating whole foods without added sugar and breading. They gobble up fresh fish, pork tenderloin, kale, raw nuts, and veggies galore! It is possible for your kids to eat this way too! Don’t get me wrong, it took some trial and error to find their favorite veggies and meats, but once you do, you’re golden! So, take a peek at the list and see where you fall.

Processed Food	Swap For	Even Better
Margarine	Real Butter	Organic, or raw milk butter
Skim Milk	2% Organic Milk	Raw Milk or Unsweetened Almond Milk
Flavored fruit Yogurt	Plain Yogurt w/ Honey or fruit	Raw Milk or Org. Greek Yogurt
Vegetable/Canola Oil	Sunflower Oil or Cold-pressed Extra Virgin Olive Oil	Coconut Oil
Roasted, Salted Nuts	Unsalted Nuts	Raw, unsalted nuts
Frozen Fish Sticks	Pan-fried Fish	Grilled, baked, poached fish with herbs and spices
Hamburger meat	Hormone/antibiotic-free Beef	Grass-fed beef
Frozen Chicken (sodium solution)	Chicken w/o added sodium	Free-range, Organic Chicken
Canned Vegetables	Fresh or Frozen Veggies	Organic, fresh veggies
Flavored coffee creamer	Half & Half	Raw cream or milk
Lunchmeat	Nitrate/nitrite-free meats	Sliced turkey from the breast
Fat Free Mayo	Full fat Mayo	Homemade or Organic Mayo
Processed Cheese Slices	Full Fat Real Cheese	Organic, block of cheese
White Flour	Whole-wheat flour	Oat, Spelt, Gluten-free flours
White Rice	Brown Rice	Quinoa, Millet, Wild Rice
Regular Pasta	Whole Grain Pasta	Brown Rice or Spelt Pasta
Table Salt	Celtic Sea Salt	Himalayan & Celtic Sea Salts
Sugar, Artificial Sugars	Organic Cane Sugar	Raw Honey, Stevia, Z Sweet, Maple Sugar
Soybean Oil (in pkgd foods), added soy	Just Omit	Omit
Jar of Parmesan Cheese	Fresh block Parmesan	Organic, hard cheese
Jelly w/ High Fructose Corn Syrup	100% Fruit Jelly	Homemade jam, preserves
Soda, Diet Drinks, Juice	Sparkling Water, flavored	Plain Water w/  lemon
Packaged Mac n Cheese	Pasta w/ homemade cheese sauce	Whole Wheat pasta, w/ tomato sauce, herbs
Condensed Cream Soups	Make your own soup base w/ flour, butter, milk and add your flavor (celery, chicken, etc)	Use Organic ingredients, make homemade soup base & freeze
Peanut Butter	PB w/o hydrogenated oils	Natural butters with nuts, oil, salt (almond, cashew are good)
Frozen Chicken Nuggets	Go straight to real…	Homemade Nuggets w/ real chicken coated with Panko or ground almonds
Cereal	Cereal made w/ Whole Grain, no sugar	Steel Cut Oats, Homemade Granola

If your diet is largely based off the foods in the first column, try swapping them out with foods from the middle column. You can work your way towards the right. You might be scared when looking at some of the items calling for full-fat and oils that you may not be used to using. But don’t be. We need fat and it keeps us fuller longer and gives us energy. When you eat foods that have the fat removed, they often replace the fat with sugar and mostly in the form of high fructose corn syrup. To find Organic, grass-fed meats and raw milk sources, visit www.localharvest.org and www.eatwild.com.

To learn more and get weekly meal planning tips, “Like” Unprocessed Living on Facebook and come back often to my blog.

Until next time, Eat Real Food…

Cindy

Meals for Jan 23 - 28

This week starts off with a challenge. My youngest daughter has been invited to a birthday party tomorrow night at Chuck E Cheese. Ugh! I'm thinking something simple for me and the hubs and the kids will surely pig out on pizza.
Plus, yesterday and today, it snowed a little bit and I just don't have the energy to get out and shop today. So, I will tackle the shopping tomorrow and get creative for tomorrow's dinner.

Monday - Breakfast for dinner (eggs, carrot pancakes)

Tuesday - Chicken Tacos with Red & Yellow Peppers, Onions (with Mexican flare)

Wednesday - Baked Ginger & Cilantro Tilapia, Polenta, Broccoli

Thursday - Almond-Crusted Chicken Fingers, Salad, Sauteed Zucchini

Friday - Lightened up Chicken Parmesan

Saturday - Pot Roast Meatloaf (Jamie Oliver's recipe)

I'll add the recipes for some of these meals later tonight.
Keep up the good work and Eat Real Food!
Cindy

My Food Philosophy

A few of my friends have asked me, "what kind of diet do you follow?" And my answer is a short one; it's not a diet at all.  In September of 2010, we made a lifestyle change. I made the decision to cut processed foods, excess sugar, refined flours and the like from our diet. I really wasn't adopting anyone's specific diet, I was just eating as close to whole foods as I could.
The human body was not genetically designed to eat sugar, alcohol, caffeine, white flour, refined foods, grains, soda, etc...So, I began to educate myself and found some interesting information on the Weston A. Price Foundation. Their philosophy on food includes supporting organic and biodynamic farming, pasture-feeding of livestock, community-supported farms and more. I felt like this was something I could get behind. I want access to grass-fed meat, raw milk, organic produce and I want to support those who provide such items.
Some might also say I dabble in the Paleolithic diet, sometimes referred to as the Paleo diet for short, or also known as the caveman diet, stone age diet or hunter-gatherer diet, is based on the assumption that human beings should be eating the foods that our ancient ancestors ate, because that is the diet that we were genetically designed to eat.

Primarily, we eat a varied diet of pastured chicken, sustainable wild fish, grass-fed beef and pork, organically-grown veggies, very little grains, very little dairy and severely limited sugary foods.  Of course, I am not perfect and I have cravings from my "prior life." Over the holidays, I succumbed to a plate of holiday cookies, I indulged in a fat slice of pumpkin pie and I enjoy an occasional alcoholic beverage. I am human after all!  But I don't consume foods that have been factory-made on a daily basis. I believe that's where the problem is.
Once I eliminated those foods from my diet, I immediately started losing weight, had more energy, didn't need certain medications anymore, my migraines stopped, frequent colds and bronchitis stopped and I just feel so much better. It's not from a miracle pill, it's just from simply eating REAL WHOLE FOOD! Sorry for shouting, but I just get so mad at how far we've all come from eating whole foods. It's not your fault either. Food manufacturers are deceiving us and the government just keeps forking over the dough to food giants and companies like M_ _santo, who are creating franken-foods and genetically-modified creations that are quickly (not slowly) killing us all.

We have become a nation of fast food eating, convenience food-loving, sugar-addicted fools. I'm so glad that I have been educated about eating whole foods and that I am able to teach others how to do the same. Now it's your turn. Take the knowledge you have and help someone else find our "food religion." (That's what some of my foodie friends say about me - that I've found religion in food and I keep spreading "the gospel.") So go, my foodies - Spread the gospel!  Eat Real Food!

Meals for the week

Well, the Meal Planning continues. Last week was pretty successful. The kids liked every meal and gobbled up the Pulled Pork like it was their job. My picky one even ate her weight in cole slaw (made without mayo!). So the pressure is on to continue my winning streak. Will this week's menu be as successful? We'll see!

Monday - Pork Tenderloin (I froze the extra from last week), Mushroom Risotto, Braised Kale

Tuesday - Chicken with Sun-dried Tomatoes & Leeks (thanks Pinterest!)

Wednesday - Wild Alaskan Salmon, Garlicky Green Beans, Quinoa

Thursday -  Grass-fed Chuck Roast, Potatoes, Carrots in the Crock-pot

Friday - Ribollita Soup (recipe on my site)

Saturday - Pomegranate-glazed Chicken, Roasted Carrots

Lunches - I'm getting a couple of small chickens to make chicken salad and to have for sandwiches. I'll roast those tomorrow since it's a holiday.

I'll make a Nicoise Salad one day as well, since I'll have green beans and wild caught tuna.

Good luck with your meals this week. Keep up the good work!
Cindy

This isn't Spaghetti!!

Just wanted to share a quick funny story. Last night's dinner of Pork Tenderloin, Spaghetti Squash and Green Beans was a hit and a flop at the same time. Everyone loved the tenderloin (finally perfected a cooking method that doesn't overcook it!) and the green beans. But my oldest who will usually eat anything in front of her exclaimed, "This isn't spaghetti!" and shoved it away. Then, my picky child ate her serving, asked for another, then another. She had at least 1 full cup of it! I loved it too. Hubby, not so much.

This is how I prepared it:

Spaghetti Squash
Cut in half lengthwise, with a very sharp knife (those suckers are tough!)
Scoop out the guts and seeds (like you would a pumpkin)
Place on a foil-lined baking sheet
Rub a little butter along the edges, tops, and inside
I put about a tsp of brown sugar inside each half (more if you like it sweeter)
Bake in 350 degree oven for 45 min, testing with a fork to see if it's stringy

When it's done, the edges and insides pull away easily with a fork into strands that resemble spaghetti! I scooped it all out and tossed with a little bit of sea salt and 1 tbsp more of raw cultured butter. You could add more veggies, feta cheese, more brown sugar - whatever you like! Yum!

This could be a fun thing to do with your kids and get them to try a new veggie! Spaghetti Squash is loaded with B vitamins, calcium, iron, potassium and manganese.

The majority of the calories in spaghetti squash come from carbohydrates. But spaghetti squash has a low glycemic index because its high fiber content slows the absorption of its naturally occurring sugars.

Spaghetti squash contains a near-complete spectrum of amino acids, the building blocks of protein. But it lacks the essential amino acid lysine, which is essential for immune function and nitrogen balance.

Try some today while it's in season!

Additional recipe:
A couple of folks have asked for my Pork Tenderloin recipe.  What I did yesterday is below. But you can prepare this tender cut of meat in so many ways. You can do a simple herb rub, terriyaki sauce, honey dijon, balsamic glaze and so on.

I buy a pack of two pork tenderloins. I cook both and freeze the extra for another night.

Preheat oven to 375 degrees
Rinse and pat dry with paper towel. Sprinkle salt and pepper.
Swirl some EVOO in a large, hot oven proof skillet. Heat on Med High.
When it's hot, add the tenderloin to brown on all sides. This is when I add whatever sauce, glaze or spices I'm using. Just brush on and sear.

(Hoisin Glaze: 3 T hoisin, grated fresh ginger (keep in freezer to last for months), clove of minced garlic and 1 tsp dijon mustard, S&P)

Then, put the whole thing in the oven for about 20-25 min - depending on the size of your tenderloins. I test them at about 20 min with a meat thermometer. They should read about 145 degrees. Take it out and let it rest for a good 10 min. To serve, cut at an angle and arrange on a plate in a fan shape. Drizzle pan drippings over pork.

Getting the kids & hubby on the "clean" train

When I first changed my diet from one that was processed and convenient to one that is clean and whole, it was only I who was eating that way. As I slowly began to toss out the "bad" food from the pantry and fridge, everyone in my family became acutely aware, this was the way we were going to be eating from now on.
My husband has the luxury of spending 3/4 of his day at work and he eats breakfast and lunch out, when he doesn't pack leftovers. He feels that since he's not the one cooking, he will eat what is given to him. But I know when I've had an epic fail and he goes for some chips and salsa or a bowl of cereal after dinner. He does acknowledge that we are eating healthier than we were years ago, but does he care to learn about the intricacies of high fructose corn syrup or why partially hydrogenated oils are bad? No, he could care less. He just wants good food on the table - oh, the pressure!!

Now the kids were a whole different ball game. My girls are 4 and 6 now. I thought I was giving them the healthiest foods. I used to cut up tons of berries, tofu, Nursery water, Gerber baby oatmeal - everything that mainstream parents do for their kids. I wasn't aware of the dangers of soy and the pesticides that were infused into each and every berry I fed my baby. Makes me mad that this knowledge and info isn't out there and it makes want to scream from the highest mountain to help every parent learn what's in our food.
I'll admit I took some shortcuts. I fed them frozen chicken nuggets and fish sticks. I was a short order cook - making 2 meals every night for dinner. I mean, is a two-year old really going to eat tilapia or pork tenderloin? Well, as it turns out, they might!

We finally ditched the nuggets and fish sticks well over two years ago now and my girls don't even remember them or ask for them. In fact, if they eat "nuggets," they are homemade chicken nuggets and pan-seared tilapia. The hardest thing for me to get them to ditch was juice. They always drank 100% juice that was watered down. My oldest actually prefers water, so she was easier, but my youngest has a sweet tooth like none you've ever seen. She finally learned to go with my plan when I just flat out stopped buying juice. We started adding crunchy ice and made it fun for her to get her own cup and fill it up at the fridge - I empowered her to "make" her own drink.
A couple of other tricks helped in getting them to try new things. I started to involve them in the shopping and cooking process. Painful at first because I love to shop by myself - I call it my spa time.
I let my little one look at all the veggies in the produce section. She picked out brussel sprouts. Adventurous! So, we roasted them in the oven one night. She ate one, didn't like it, but my oldest did. That's fine, she tried it and that's all I can ask. The veggie experiment continued with different vegetables on each shopping trip. We tried bok choy one night and even experimented with growing our own mung bean sprouts for Pad Thai night!
Involving the girls in the cooking process has really excited them and they are eager to learn and watch and stir and create. Although they were visibly more excited to make Christmas cookies than they were to watch me make collard greens last week, but it's a start.
So, if you're trying to convert your little one or your big one, give it time, take baby steps and involve them in the process. My oldest also helps me at the store with reading labels. I've taught her to look for the Bad 3: high fructose corn syrup, partially hydrogenated oils and msg (gives me headaches).

Here's a simple way to make Homemade Chicken Nuggets:

Cut up a few chicken breasts into 3 inch pieces
You could dip them in an egg wash or for a little zip (for older kids), mine like Dijon mustard. Sprinkle with sea salt and pepper.
Then coat in Organic breadcrumbs (read the label, most have junk in them) or make your own.
You can either pan fry them in a little bit of cold-pressed olive oil for a crunchier texture or bake them for a healthier version. Bake at 350 degrees for 20-25 min. on foil-lined cookie sheet. You can also spray the tops with an Organic oil to give them a crunchy top.
Serve with HFCS-free ketchup, honey mustard, or ketchup mixed with Sriracha (for the grown-ups)
I bake up a sheet of extras and freeze them for nights when we are on the go.

Meal Plans for Jan 9 - 14

I've had a lot of fun planning this week's meals. My new obsession is Pinterest! I've found so many cooking and recipe blogs, personal recipes and food pics. LOVE! I may need a "pintervention" soon! (Couldn't help using this pun!)
So, here's our meals for the week:

Monday -
Grilled Shrimp with Thai Fried Rice (brown rice with cilantro, lime, green onion)

Tuesday -
Balsamic Pork Tenderloin, Spaghetti Squash, Greens Beans

Wednesday -
Healthy Chicken Enchiladas (recipe from 100 Days of Real Food), black beans & corn

Thursday -
Slow Cooker Pulled Pork, Homemade BBQ Sauce, Homemade Cole Slaw

Friday -
Maryland Crab Cakes, leftover Cole Slaw

Saturday -
Chicken Tandoori (recipe on Foodsnots.com), raw kale salad

My breakfast is usually either a Protein Shake or a 2-egg omelette with spinach and salsa. A couple of days last week I ate 1/2 cup of Steel Cut Oatmeal with blueberries.

Lunch is typically leftovers or a turkey pita with avocado.

Enjoy and let me know if you have any questions.
Cindy

Facing your Fitness Fears

All the clean eating in the world won't help you lose weight, unless you exercise. I used to only like working out in a gym where I was motivated by the skinny bodies in my Zumba class. But, with a small child and no one to watch her while I worked out, I dropped the notion of a gym membership. Plus, I didn't want to spend all that money when I could work out at home for a fraction of a gym membership. Now, I'm not bagging all gyms, I love them and all the various machines I could contort my body into. But now, I've found peace and a ton of motivation by working out at home in my basement-turned-fitness room.
It didn't cost a lot of money either. I found a used stationary bike on Craigslist for $70, bought a pair of 5 & 7-lb dumbbells, a 10-lb. kettlebell and a yoga mat. Now, we did splurge on a mirror on one wall, but it was only $175. I also enjoy dancing and Zumba, so I plug my Ipod into a portable speaker and dance away - with nobody watching me!! 
My routine is simple and one that is so easy that I look forward to working out every day! As soon as I get up, the first thing I put on is my workout clothes. I drop the kids off at the bus stop and head down to the basement. I spend 30 min on the bike, do a little dancing and finish with some strength training and ab work. It's fun and I can be silly, sloppy, with hair disheveled...yet thinner! I also added a wipe-off board to the wall. I wrote down some inspirational phrases, photos of thinner people, some key exercises to do and my goal weight. They are stare at me. It's my "vision board!"

I really feel the key to working out is finding something you enjoy. I enjoy dancing, so I incorporated that into my workout. I also use the time on the bike to think, plan my meals, text friends, let my mind wander and next thing you know - I'm done!

So, ask yourself what do you enjoy doing? Is it yoga, running, riding a bike, swimming or taking a class with friends. The key is to do it and do it often, whether it be in a gym, at home or outside.
You may be faced with only a few pounds to lose or 50, but you can achieve your goals. I did it and I had never lost weight in my life - only kept steadily gaining. I have about 15 pounds to go to reach my goal weight! So excited!

Meal Planning - Week 1

2012 is off to a great start for me. I've worked out two mornings in a row and I've planned my meals for the week. Now, more than ever, I have to meal plan or dinner just won't happen. I started a part-time job in November and it's been a seriously tough adjustment on my life. Even working just 20 hours a week has created a need for organization and planning my time wisely. I don't have the luxury of perusing Facebook or Pinterest for hours or even the time to prepare lengthy meals from scratch. However, I can still do the latter with a little bit of preparation.
For example, when I come home from the grocery store, I wash, cut and prep my veggies for their intended meal.
Today's Dinner:
Pork Tenderloin - pan-seared and finished in the oven
Collards Greens - braised in turkey stock from Christmas dinner
Stewed Tomatoes
Hoppin' John - Brown rice, black eyed peas, nitrate-free bacon
Bob's Red Mill Cornbread Mix

Tuesday:
Breakfast: Smoothie - whey protein powder, half frozen banana, flax seeds, gogi berry powder, almond butter, almond milk
Lunch: Leftovers from Monday's dinner
Dinner: Homemade Chicken Noodle Soup - carrots, celery and onions are already chopped

Wednesday:
Breakfast: 2 egg omelette, organic baby spinach, homemade salsa
Lunch: Chicken Salad (using leftover chicken)
Dinner: Baked Chicken, Roasted Cauliflower & Brussels Sprouts, Fingerling Potatoes

Thursday:
Breakfast: Steel Cut Oatmeal, raw honey, blueberries
Lunch: Turkey & Avocado pita
Dinner: Tilapia Veracruz - onions, garlic, tomatoes, olives and capers in a wine/fish stock sauce
Broccolini, side of Spinach Salad

Friday:
Homemade Pizza Night - grass-fed ground beef, organic nitrate-free pepperoni

All of the above vegetables have been washed and prepped. When it comes time to cook them, I just toss them in a pan and dinner is ready in no time. All of these meals are ready in under 30 minutes. Take that Rachel Ray!

Starting 2012 with a "clean" slate!

Since August 2010, I have been eating a "clean" diet of healthy whole foods with no preservatives, trans fats, high fructose corn syrup, food dyes, msg, and other man-made chemicals that masquerade as food. I've shunned a few prescriptions, lost 31 pounds, dropped 2 dress sizes, don't have daily headaches anymore, have tons more energy and just feel healthier. But, the latest and most interesting news is that my Hypothyroidism is seemingly disappearing! I've gone from .175 mcg to .125 mcg in the last year and my doctor thinks it's due to my new lifestyle! Whoever would have thought that FOOD could cure? Well, I actually believe that or I wouldn't be doing all of this.
Today is January 1. The day when millions of folks resolve to eat better, lose weight, stop smoking or get organized. Well, I'd like to be the one to help you do all of that - except get organized, I'm not so great at that!
So, it's Day 1. Grab a notebook or computer (if that's your thing) and start planning. Let's plan out your meals for the week and figure out how to stock your pantry.
Write down your family's favorite go-to meals. Make a Master List of those meals (there should be at least 20 to choose from). Then, every week, peruse your list and make your dinner plans for the week. I've learned that when I meal plan, there's a lot less waste in my fridge and when Thursday rolls around, I'm not stuck with "what's for dinner?"
Your weekly meal plan could be as simple as Monday - Chicken; Tuesday - Pork; Wed - crock pot night, etc...
Then, from there I look at my favorite blogs, Clean Eating magazine, Food Network magazine, All Recipes, Food Network.com, and other favorite sites to find specific recipes for the chicken, pork, fish or vegetarian dishes I'm having that week. It is essential to plan.
On Sat or Sun, I do my grocery shopping for the week and when I get home, I look at my meal plan and wash, prep and cut my veggies for my meals that week. Last week it took me 40 min to prepare all my veggies. I lay out a huge cutting board and colander and wash and chop away. Everything is stored in plastic bags or bowls marked with the meal they are intended for. It makes dinner time prep go so fast!

Now, on to stocking a "clean" pantry. If you are anything like me, and there's a cookie in your house, it's going to be gone while no one is looking! So, I just don't buy them. There's not one bag of candy, cookies or treats in our house. I just can't be tempted. I mean it's ok to occasionally have a treat, but to have them on hand on a daily basis is just setting yourself up for failure. I had a tin of homemade Christmas cookies on the counter (3 varieties) over a 2-week period and I gained a couple of pounds, but most horribly, it was all in my belly! Sugar goes straight to my gut - so gross! So, I started the new year off with a great workout this morning and a run yesterday. That's right, I RAN!! Something I don't normally do unless someone is chasing me or I'm going to miss a plane. I registered myself for the Rock n Roll Half Marathon in DC, in March! A huge challenge for me, but I'm very excited. Now, onto the pantry...

Your clean pantry should always contain:
Clean grains like quinoa, wild rice, whole wheat couscous, steel cut oats
sea salt
ground flax seed
natural peanut or other nut butters, like almond or cashew
BPA-free, Organic canned foods for convenience (like beans, tomatoes)
Unbleached flours
Cold-pressed olive oil
Raw honey
raw, unsalted nuts & seeds
Spices & herbs

Your fridge should always have:
greek yogurt
raw or Organic milk (or milk substitutes like almond milk)
fermented foods like sauerkraut or pickles (and not Vlasic!)

fresh seasonal produce cut & ready to eat or cook;

Dark leafy greens like Kale, Collards, broccoli, zucchini, red leaf and green leaf lettuce are good choices. Try new veggies you haven’t eaten before like artichokes, eggplant, Swiss chard, okra, or Bok Choy!

Carrots, celery, onions - this trinity is great to keep on hand for endless meal possibilities

Meats:
I buy grass-fed beef, pork and pastured chicken. I also buy sustainable, wild seafood.

You can find a complete grocery shopping list on my blog post from Tues, Oct. 4.

In order to lose weight, this is THE only plan you need:
Breakfast - You need to start your day with a protein like an egg or whey protein shake. Some of the specialty food items I eat are purchased on Amazon. You'll find a link to my Amazon store on the left side of my blog under Links.
Snack - nuts or pumpkin seeds, whole fruit
Lunch is usually another protein source with a veggie, like carrots, cucumber slices, edamame, tuna salad, chicken salad, or a wrap with homemade mayo.
- Drink lots of water throughout the day -
Afternoon Snack - frozen organic grapes, crackers with hummus, sliced pineapple, plain greek yogurt with raw honey, green smoothie
Dinner - Time to break out your meal plan - is it Fish Night? To really boost weight loss in the beginning, skip a side of rice, potatoes or starch and add an extra veggie. For example, Broiled Tilapia with roasted Broccoli & Cauliflower, with side salad.

You'll notice there's no muffins, bagels, baked goods or scoops of ice cream here. Not that those are completely off limits for you, but I don't eat them anymore. There's no healthy redeeming qualities about eating a 400 calorie muffin. In order to lose weight, you have to STOP buying these white flour, sugar bombs.
Ok - that's it for now. You've got some homework to do.
Good luck and let me know how it all goes! Remember, you are not alone in this journey!
Until next time, Eat Real Food...Cindy