*I just want to publish a disclaimer that I am not an expert, nor a nutritionist, so I could be completely wrong in the things that I say! However, these eating habits worked for me and I believe they are changes we could all make in our life and still see some results!*
*Disclaimer #2 Please note that I am by no means a food photographer. Some of these photos aren't all pretty and such, because let's be honest- I JUST WANTED TO EAT!!*
*Disclaimer #2 Please note that I am by no means a food photographer. Some of these photos aren't all pretty and such, because let's be honest- I JUST WANTED TO EAT!!*
I'll give you a little history on my eating habits before starting this goal. I was a fan of anything fast food, and working two jobs and having long days I felt completely justified in my eating habits! I don't have time to cook, I'd say. I don't have time to eat healthy! Because to me, eating healthy meant meal prepping, and meal prepping took time. Ain't nobody got time for that!
When I started Traci's 30 for 30, I really changed up my eating habits! I knew that if I was going to be working out like a boss, I needed to be eating right too or nothing was going to change. I didn't really have a method to the madness. I just checked out a few blogs and Pinterest boards to see what looked good to me while still being healthy.
(That's the key- just because eating a certain food is really good for you but you hate the taste or texture of it- DON'T FORCE YOURSELF TO EAT IT. Simply find another food that tickles your fancy and is just as healthy. That's what I used to think eating healthy was all about- eating a bunch of foods that I didn't like.)
(That's the key- just because eating a certain food is really good for you but you hate the taste or texture of it- DON'T FORCE YOURSELF TO EAT IT. Simply find another food that tickles your fancy and is just as healthy. That's what I used to think eating healthy was all about- eating a bunch of foods that I didn't like.)
This post has the potential to be super long, so to save time I'll just give you a few tips on what I did to change up my diet and then give you a peek into my shopping cart. Feel free to take these ideas and run with them, like I did! No need to eat exactly like me, just find the things that you like and tweak it a little.
Let's start with breakfast foods:
As an avid eater of breakfast tacos, I had to get creative with other options that would be just as tasty without turning me into a big burrito!
As an avid eater of breakfast tacos, I had to get creative with other options that would be just as tasty without turning me into a big burrito!
Like bacon?
Try turkey bacon instead!
Fan of eggs?
I still eat them but instead of flavoring them with salt I just sprinkle a little pepper on them! Still so flavorful!
Love cereal? ME TOO!!!!
Step away from the Cap'n Crunch and try Special K. They have so many flavors to choose from you are bound to find one you like!
Switch to almond milk!
Why? Because it's the popular hipster thing to do in Austin. Kidding. It tastes great and 1 cup only has 40 calories and less than a gram of sugar! It also provides you with more calcium than regular milk! Plus if it takes you a long time to go through milk, almond milk takes twice as long to expire meaning less product waste and more money in your pocket!
Eating breakfast on the run?
Grab a Luna Bar and a banana. Luna bars are a great source of protein and fiber and come in a variety of different flavors. They are also way better than the sugary Pop Tarts or breakfast bars you may find in the cereal aisle.
Don't like oatmeal?
I used to hate oatmeal but it's so good for heart health! I wanted to like it so I made myself find out why I hated it. It's a texture thing. I don't like slimy, mushy stuff like oatmeal or yogurt. So I doctored up my oatmeal to make it more my style.
Take your regular oatmeal and add some protein powder to it. The texture becomes more thick without adding a ton of calories, and you get a good source of protein to start your day! Instead of packing it on with brown sugar and dried fruit which can be excellent source of sugar, flavor it with natural honey and cinnamon powder!
And last but not least, this is one of my favorite things to pack for breakfast when I have to eat at work. I bought this container super cheap at my grocery store and it works well for making my own little bistro box.
I take a whole wheat English muffin (low in calories and great source of fiber) and slice it in half and put in a couple slices of turkey. And then I add some fruit and sometimes string cheese and I have my own little breakfast box on the go!
(Well that was a lot more info than I expected but hopefully you're still reading along!)
Now on to the lunch portion of our menu!
I used to think my lunches were healthy because I made them at home.
Yes that sounds even more ridiculous typed out than it did in my head!
But I realized that mayonnaise sandwiches with a side of turkey just wasn't helping me lose the weight like I wanted. So here are a few switches I made to help keep my lunches healthy:
I switched from whole grain bread instead of wheat bread.
I use almond butter instead of peanut butter. (Still just as tasty!)
And I love me some grape jelly, so I switched to organic so that it was made from natural sugars instead of high fructose corn syrup. It's my jam, y'all!! Actually, it's my jelly but you get the point.
I also try to eat two servings of fruit with my sandwiches, so I will pair it grapes or oranges.
I started eating all-natural cheese puffs instead of chips.
They probably aren't THAT healthy, but they are more expensive than Cheetos and the bag looks classier, so I make myself think they are healthy. I bet my nutrition logic is BLOWING YOUR MIND RIGHT NOW, HUH?!?!
Try buying whole wheat pita pockets and stuffing them with turkey, spinach and light balsamic dressing. The dressing is better than mayonnaise and spinach has more nutrition in it than your normal iceberg lettuce. PLUS IT'S TASTY!
Now we have gotten to the meal that I dread making the most during the day, and that is dinner.
I hate making dinner because I never knew what I wanted to eat, and I would just usually eat whatever just to have something in my stomach. Then I had to change my mindset and learn that just because it's healthy and good for you doesn't mean that it will take forever to make.
If I have could give advice on one thing it would be to invest in a vegetable steamer! (and by invest, I mean buy one for $5 at Target because it is worth it!)
I steam all my veggies now and it is a game changer!!
Try steaming these veggies:
broccoli
asparagus
red potatoes
carrots
They are so good and they become so much more flavorful when steamed, eliminating the use of salt for flavoring.
What meats should you eat for dinner?
I now love tilapia and salmon, and my grocery store sells it fresh daily. So I buy a few and freeze them for the week. I just grill those with my veggies and I have a lean meal that didn't take forever to make! Scoop a small spoonful of mango salsa on top for a low-calorie burst of flavor! When I get sick of eating tilapia, I switch to grilled chicken and then switch right back to fish. I also make sure to eat a good steak every now and then!!
What about drinks?
Well I don't do alcohol, so that was easy to not consume sugar or empty calories there.
But things like sweet tea and Dr. Pepper were my weakness!
Instead of having a good ol' southern glass of sweet tea, I have black tea and sweeten it with sugar-free vanilla syrup. As disgusting as it sounds, it's actually really good!!
I didn't want to deny myself of a Dr. Pepper...
so instead of having one everyday, I try to limit it to once per week.
To get my caffeine fix I switched to iced coffee!!
Can I tell you how much I love iced coffee now?!?! I get it with a few pumps of sugar-free caramel and a splash of nonfat milk. It practically has no calories and it gives me the same caffeine boost as soda!
I have also discovered sparkling water beverages.
LaCroix has a great line of drinks that give you the same feel of drinking a carbonated beverage and it has no calories or sugar!! I am also a fan of the HEB brand because it's cheaper. And who doesn't love a good deal?!?!
Most importantly- DRINK WATER!!!
I drink the recommended daily amount of water and it has made a HUGE difference!! My skin is clearer and I feel hydrated enough to work out and not have to worry about getting dehydrated or passing out in the Texas heat.
Ok, I think this post has gone on long enough. Sorry it is so long and written in the form of short lists and blurbs, but eating habits is a big thing and I just knew I couldn't cover everything I eat!
I'll end with a few things I like to snack on to avoid hitting up the vending machines at work:
Almonds
Animal crackers
Fruit
Greek Yogurt (plain! add your own flavoring like honey or fresh fruit to avoid the extra sugar)
Reduced-fat Wheat Thins
Celery with almond butter
Pita chips with red pepper hummus
Hard boiled eggs
Protein bars
String cheese and Pink Lady apples
Also, DON'T FORGET TO TAKE YOUR VITAMINS!!
I take a women's multi-vitamin everyday at lunch so that I won't forget!
Now I am finally ending this post!!
Thanks for sticking with me to the end, sorry it was so long but I hope you found it helpful!
The next post will be on fitness and I won't post it a month later....promise!!
And I love me some grape jelly, so I switched to organic so that it was made from natural sugars instead of high fructose corn syrup. It's my jam, y'all!! Actually, it's my jelly but you get the point.
I also try to eat two servings of fruit with my sandwiches, so I will pair it grapes or oranges.
I started eating all-natural cheese puffs instead of chips.
They probably aren't THAT healthy, but they are more expensive than Cheetos and the bag looks classier, so I make myself think they are healthy. I bet my nutrition logic is BLOWING YOUR MIND RIGHT NOW, HUH?!?!
Try buying whole wheat pita pockets and stuffing them with turkey, spinach and light balsamic dressing. The dressing is better than mayonnaise and spinach has more nutrition in it than your normal iceberg lettuce. PLUS IT'S TASTY!
I hate making dinner because I never knew what I wanted to eat, and I would just usually eat whatever just to have something in my stomach. Then I had to change my mindset and learn that just because it's healthy and good for you doesn't mean that it will take forever to make.
If I have could give advice on one thing it would be to invest in a vegetable steamer! (and by invest, I mean buy one for $5 at Target because it is worth it!)
I steam all my veggies now and it is a game changer!!
Try steaming these veggies:
broccoli
asparagus
red potatoes
carrots
They are so good and they become so much more flavorful when steamed, eliminating the use of salt for flavoring.
What meats should you eat for dinner?
I now love tilapia and salmon, and my grocery store sells it fresh daily. So I buy a few and freeze them for the week. I just grill those with my veggies and I have a lean meal that didn't take forever to make! Scoop a small spoonful of mango salsa on top for a low-calorie burst of flavor! When I get sick of eating tilapia, I switch to grilled chicken and then switch right back to fish. I also make sure to eat a good steak every now and then!!
What about drinks?
Well I don't do alcohol, so that was easy to not consume sugar or empty calories there.
But things like sweet tea and Dr. Pepper were my weakness!
Instead of having a good ol' southern glass of sweet tea, I have black tea and sweeten it with sugar-free vanilla syrup. As disgusting as it sounds, it's actually really good!!
I didn't want to deny myself of a Dr. Pepper...
so instead of having one everyday, I try to limit it to once per week.
To get my caffeine fix I switched to iced coffee!!
Can I tell you how much I love iced coffee now?!?! I get it with a few pumps of sugar-free caramel and a splash of nonfat milk. It practically has no calories and it gives me the same caffeine boost as soda!
I have also discovered sparkling water beverages.
LaCroix has a great line of drinks that give you the same feel of drinking a carbonated beverage and it has no calories or sugar!! I am also a fan of the HEB brand because it's cheaper. And who doesn't love a good deal?!?!
Most importantly- DRINK WATER!!!
I drink the recommended daily amount of water and it has made a HUGE difference!! My skin is clearer and I feel hydrated enough to work out and not have to worry about getting dehydrated or passing out in the Texas heat.
Ok, I think this post has gone on long enough. Sorry it is so long and written in the form of short lists and blurbs, but eating habits is a big thing and I just knew I couldn't cover everything I eat!
I'll end with a few things I like to snack on to avoid hitting up the vending machines at work:
Almonds
Animal crackers
Fruit
Greek Yogurt (plain! add your own flavoring like honey or fresh fruit to avoid the extra sugar)
Reduced-fat Wheat Thins
Celery with almond butter
Pita chips with red pepper hummus
Hard boiled eggs
Protein bars
String cheese and Pink Lady apples
Also, DON'T FORGET TO TAKE YOUR VITAMINS!!
I take a women's multi-vitamin everyday at lunch so that I won't forget!
Now I am finally ending this post!!
Thanks for sticking with me to the end, sorry it was so long but I hope you found it helpful!
The next post will be on fitness and I won't post it a month later....promise!!
