This week, I received an email from a former naval officer, who needed to get back moving again. The good news is that he started just before Thanksgiving, which will help him avoid a few extra pounds we gain at parties, imbibing spirits, big sports weekend snacks, Thanksgiving and Christmas feasts, and several other big meals during the Holidays. It all adds up to our caloric intake. The “former pilot - now desk jockey” writes:
I started working out using your 45 Day Plan for Beginners last week and already am feeling better than I have in a decade. Of course, I did NO activity other than work behind a desk after getting out of the Navy in the 90’s. But, I need some assistance with the Food Plan you have. Do you have a simple list that could break down the foods I should be eating and not eating or at least try to limit? PS – love the water consumption.
I have updated the plan a bit but will add the following chart in a few days as requested. Here is what I would recommend to eat MORE of and LESS of in order to have energy to exercise and build lean muscle, help with health issues such as high blood pressure and cholesterol, and assist with weight loss of fat.
Protein Rich Foods
Choose More of
Limit or omit these foods
Fish
Fried Chicken / poultry
No skin
Fatty ground meat
No fat meats (all trimmed)
Liver / Organ meats
Smaller servings of meat, seafood, poultry
Bacon
Beans, peanut butter, tofu, whole wheat pasta, nuts
Sausage and other high fat meats
Egg whites
Eggs with yolks
Protein Bars (if needed)
2% or whole milk / ice cream/ whipped cream
Skim or 1% milk
Whole milk cheeses / sour cream
Yogurt, low fat cheese
Vitamin / Carbohydrate Rich Foods
Choose More of
Limit or omit these foods
Raw, steamed, boiled, colorful vegetables
Fat - Fried vegetables
Green leafy / romaine lettuce
Iceberg lettuce (little value)
Whole grain / multi grain bread / pasta
White bread / regular pasta
Fruit juice seasoning (lime / lemon etc)
Cream sauce, cheese sauce, butter
Fruits with skin – apples, pears, peaches…
Canned fruits in syrup
Other fruits – banana, oranges, grapes
Coconut – high in saturated fat
Foods with Fat / Healthful Nutrients
Choose More of
Limit or omit these foods
Non trans fat bread spreads
Avoid partially hydrogenated oils
Some heart healthy margarines
Cooking with lard, meat fat, grease
Cooking with olive oils, sunflower oil …
Salad dressings with cheese / creams
Salad dressing without saturated fat
Some chocolates – high in saturated fat
Nuts in moderation – high calorie content
Cakes, cookies, pies, chips, crackers
Fried rice / beans,
Donuts, pastries, croissants
The list of foods above are general foods we tend to eat regularly and many are omitted due to space of the article, but these should help you take control of your food intake yourself. Nothing above is NEWS to anyone, but sometimes we need a good / bad comparison with healthful alternatives. Eating well does not mean your food has to taste like cardboard and you will starve yourself trying to eat healthy.
So keep it up during the Holidays and see if you can actually lose weight during this end of the year time where parties and family / friend visits can tend to cause our healthful eating habits to stray.
Get ready for the New Year with a workout plan.
