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It’s time for Day 25 of the 30-Day Weight Loss-athon.
All tasks in the 30-Day Weight Loss-athon are adapted from my 52 Weight Loss Missions program.
Read the steps first, then take 10 minutes to complete them.
Move fast, act quickly and stop over-thinking. Ready?
Our group responses are as follows: It’s time to make sure your kitchen fits the need for you. Items would be: crock pot; pot & pan set; coffee maker or espresso machine; toaster; can opener; silverware; everyday dishes [set]; measuring cup; baking set; canister set; George Foreman Grill; spatulas; wooden spoon set for cooking; chef’s knife; a slicer; a utility knife; sharpener; mini Zip-Close bags to hold individual servings of nuts, dried fruit, cheese & other easy-to-eat food items; grater; healthy & nutritional recipes including healthy cookbooks, etc. A well-equipped & organized kitchen makes choosing healthy foods easier. Make a list of items you need to purchase. Purchase an item a month – remember to replace broken kitchen equipment. You’re on the home stretch. Five days left to go for this program. You are all awesome. I’m proud of all of you. Keep up the good work and continue to be accountable.
Our group diet actions are as follows: exercise by walking steps; nutritional eating; setting specific goals: fruit snack on Monday, Wednesday & Friday; eating healthy lunches daily; baking, broiling, grilling or crock pot our food daily.
Ask your physician to recommend a nutritionist or dietician for a proper diet for you.
Check your local hospitals for a free class on nutrition.
Doing a weekly healthy cooking with friends: Sort through your recipes; select your recipes; rewrite your recipes to be healthy; cook each recipe: if healthy then put in your recipe book/folder; research online easy nutritional healthy dishes. Get together weekly and cook your favorite healthy recipes.
A list of staples we would keep in our pantry:
Pantry: Olive oil, Salt and pepper, Spices, Canned tuna/chicken, beans, Chicken broth, Tomato paste, marinara sauce, Red wine, Rice, Pasta, All-purpose flour, Sugar, Potatoes, noodles and Canned tomatoes
Refrigerator: Butter, Milk, Eggs, yogurt, cheese, Carrots & Rotisserie chicken
Freezer: Mixed Vegetables, chicken, lean ground beef
My group responses are: It’s time to make sure your kitchen fits needs for you. Items would be: crock pot; pot and pan set; coffee maker or espresso machine; toaster; can opener; silverware; everyday dishes [set]; measuring cup; baking set; canister set; George Foreman Grill; spatulas; wooden spoon set for cooking; healthy and nutritional recipes, etc. Make a list of items you need to purchase. Purchase an item a month – remember to replace broken kitchen equipment. You’re on the home stretch. Five days left to go for this program. You are all awesome. I’m proud of all of you. Keep up the good work and continue to be accountable.
My group diet actions: exercise actions by walking steps; nutritional eating.
Ask your physician to recommend a nutritionist or dietician for a proper diet for you.
Check your local hospitals for a free class on nutrition.
Doing a weekly healthy cooking with friends:
1. Go through your recipes.
2. Choose recipes
3. Rewrite the recipes to be healthy.
4. Try the recipes one at a time.
5. If they turn out healthy then put them in your recipe book/folder.
6. Research online easy nutritional healthy dishes.
7. Once you have the recipes nutritional/healthy.
8. Then start cooking for four or more people.
The YMCA/YWCA has personal trainers that are reasonable for six months.
The following is our group’s pantry list:
Oil for Cooking: Olive, Sesame or Rice Bran Oil [Canola Oil] Unrefined, cold pressed. (Don’t heat above medium heat). Choose extra virgin olive oil.
Oil for Salad Dressings: Above oils and/or Flax, Hemp or Avocado Oil [?] Same as prior, unrefined and cold pressed. NEVER heat. While your oils will seem like a big expense, a little goes a long way.
Vinegars: Apple cider, Balsamic or Rice Wine Vinegar Use in salad dressings, stir fry sauces and meat marinades.
Light soy sauce Buy regular soy sauce and dilute with water by 1/3. Chinese Food
Natural unsweetened Greek yogurt Full fat varieties recommended minimizing processing and maximizing nutrients that keep you full and satisfied.
Lemon Add to hot water for an herbal tea, grate the zest into breakfast oats or yogurt, use fresh juice on steamed veggies, and in stir fry sauces.
Garlic Think: Garlic toast (with olive oil brushed onto toast), use in any main meal dish or salad dressing. Anti-bacterial, anti-viral! And anti-parasitic-keeps your immunity humming! This should help your immune system to have healthy body.
Ginger Great in stir fries or add to warm water for an herbal tea. Anti-inflammatory.
Onions Sautee for salads, and meat servings, as well as a great addition to sauces, stews and chili. Promotes healthy joints!
Alfalfa sprouts or grow your own to save even more! Rich in enzymes to boost digestion!
Oatmeal Soak overnight with water and a bit of apple cider vinegar to use as a Bircher Muesli base, or make fresh each morning.
Apples (any variety) and Banana’s Green apples boost liver detoxification and mild cleansing, but any variety will add to your daily potassium intake, as will bananas. A crucial mineral for heart function and sodium balance!
Oranges We all know their full of the lovely “C”, which is crucial to heart health as one of the body’s main antioxidants.
Cinnamon your sweet spice for use in oats, yogurt and basic French toast. Benefits blood sugar regulation.
Basil, oregano or dill your savory spice! Add one of the listed spices to main dishes, and salad dressings.
Curry powder or chili powder or cayenne your hot spice. Liven up main dishes, homemade hummus and your circulation!
Sea salt and whole black peppercorns Buy one in a grinder and the other in bulk to save a little $, and swap them in/out before grinding.
Wheat germ, ground flax or LSA (Australia) Store in cool dark areas (such as the fridge) to prevent rancidity! High in amino acids, heart healthy fats, vitamins and fiber! Again, a little goes a long way with these.
1 leafy green, & 1-2 “compact” greens (look for in season varieties or in store specials) I.e. Red leaf lettuce for a daily salad, and broccoli and snow peas to use in stir fry, as a steamed side, or served raw with hummus.
Mixed frozen veggies Save heaps on buying a bunch of individual produce items, and buy them pre-washed, pre-diced in the frozen section. Often packaged at the peak of freshness, don’t be afraid of frozen veggies, especially when on a budget.
Bulk carrots One of the most reliably cheap veggies, and a fun one to grow yourself too! High in vitamin A and C to help keep your eyes, and body tissues healthy!
Another colorful veg. for steaming, sautéing or enjoying raw I.e. Peppers, eggplant, yellow zucchini, tomatoes…ensuring you get a variety of exposure to the vitamins available in produce.
Avocados you’d need only to read my last post on Avocado to know why this powerhouse appears on the list! Great on toast, in salads, or on top of vegetarian grain based dishes.
Green tea Amp up your antioxidants, and spend less on coffee and its fixings!
Dried beans and legumes (black beans, chickpeas, lentils etc…) soak for 8-12 hours prior to cooking to speed cook time and soften and increase digestibility. Adds fiber for clean bowels, & satiety!
Dried whole grains. You’re staples instead of pasta. Soak for 6-8 hours prior to cooking, for same reasons as the dried beans and legumes. Soaking also increases the saccharine breakdown which helps the grain to taste naturally sweeter.
Whole grain or sourdough bread Sourdough is made from naturally fermented dough, which improves its digestibility. Whole grain or whole wheat bread ensures you get the maximum compliment of vitamins and minerals inherent in a whole food. Buy fresh baked bread, or pick a packaged variety with less unpronounceable ingredients (i.e. preservatives).
Grainy mustard Add to chopped egg for a basic egg salad, or add into a homemade oil and vinegar salad dressing. Mustard is high in lecithin, phospholipids which is beneficial in reducing excess cholesterol.
Tomato sauce Due to tomatoes high acid content, they can exacerbate the leaching of BPA from lined aluminum cans, therefore buy in a glass jar whenever possible.
Tinned tuna and/or salmon Look for wild salmon when possible, and keep tuna intake to a maximum of once per week.
Lean ground beef, chicken breast, fresh or smoked salmon you can help meat provide more servings by adding beans or grains to your dishes. [Amish Chicken/Ground Beef no preservatives.]
Squashes and pumpkin Steam lightly boil or roast for some added vitamin A and C from these bright colored root vegetables.
Pumpkin seeds, sunflower seeds and walnuts These help with overall protein and heart health fat intake, as well as adding to your daily intake of zinc and iron-beneficial for immunity, skin health and energy production.
Natural peanut butter and/or almond butter NOT sweetened! Mix the two together to double your nutrients and flavor per serving, and as almond butter is more expensive, but a far better health choice, this will help it to last longer.
Eggs Poached or over easy is my preference for egg preparation (to maximize the lecithin in the yolks-see mustard), however eggs are a great protein source when hard boiled for salads or omelets.