Choosing to Reset

Hello Friends! I get at ton of questions about what I’m eating on this journey to be more healthy. A ton. If I’m being totally honest I don’t like to answer that question. I don’t feel qualified. I am not a nutritionist. I feel like I need to say that up front. I am just an ordinary person who is working on improving my health.

After putting off talking about food a good while, I finally feel like I can provide a sample of what I am eating, what is working for me. This post is only about eating at home. I am going to have to make another post soon about eating out because that’s tricky.

I hope that you take a few minutes to look at the links that are underlined by clicking or touching them because they are what I am trying to do in my own life.

Even though I am not a diabetic, the Center for Disease Control’s Plate method for diabetics works well for me. I found this after I started my journey and it lined up perfectly with what I had been moving toward as I figured out what worked for me. I love that the information is practical and easy to understand.

I later (by accident) found this healthy eating plate from Harvard. I actually think it’s closer to what I eat but both are good representations of how my plate looks.

I know I talk about portion control a lot. I found this great site you can find here.

Portions:

1. 3 ounces of meat, fish, or poultry
   Palm of hand (no fingers)
2. 1 ounce of meat or cheese
   Thumb (tip to base)
3. 1 cup or 1 medium fruit
   Fist
4. 1–2 ounces of nuts or pretzels
   Cupped hand (1/4 cup)
5. 1 tablespoon
   Thumb tip (tip to 1^st joint)
6. 1 teaspoon
   Fingertip (tip to 1^st joint)

So, here is an example of a whole day with me on a day that I am walking and doing 30 minutes of exercise. The items that are in bold are exactly what I am eating today.

Breakfast

1 slice avocado toast and boiled egg

2 scrambled eggs and uncured bacon

1/2 cup yogurt with fruit and 1/4 cup of granola

Steel cut oatmeal with blueberries or strawberries

Lunch

Leftovers from supper are fequently what I eat.

I also make a keto friendly tortilla roll up a lot with chicken, lettuce, salsa verde mixed with yogurt, and light string cheese.

Salad with lettuce, cucumbers… whatever veggies I have in the fridge, canned tuna or chicken, boiled egg whites, with light dressing

Whole wheat bread, small amount of natural peanut butter and honey.

soup- I have been healthy-ing up Costco parmesan tomato soup by adding a can of fire roasted tomatoes, and cooking a package of butternut squash then blending it up before adding them. It is great.

I usually have a protein snack in the afternoon:

Snacks

cottage cheese – I found these ideas

hummus with carrots, cucumber or celery

Light string cheese with apple or orange

100 calorie nut pack

Smoothie- 1 cup fruit, 1/2 cup almond milk, 1/4 cup yogurt, water to thin

Supper

I usually make a protein that I can use several ways on Sunday since it is just the two of us but real talk, today it’s a rotisserie chicken.

Bake chicken breast– baked chicken with broccoli and sweet potato, chicken fajitas with keto friendly tortilla, grilled onion and bell pepper and fat free refried beans, chicken and cilantro lime brown rice with salad.

Bake small roast- roast with sweet potato and salad, pepper steak with brown rice, beef quesadillas with grilled veggies and cheese.

I also occasionally have treats. This weekend I’m making a dewberry cobbler.

I know that there are tons of health coaches, nutrition experts, and others who are much more knowledgeable than me (I can feel them shaking their heads) and I can only speak to what is working for me.

I hope this helps,

I love hearing from you.

Karen