"But what do you eat?"

........That's the second most asked question that I get. Number one would have to be "What diet are you on?" As you've read earlier I am not on a "diet". I have gradually changed my whole outlook on food and its purpose. Every day and every meal I try to choose foods for my bodies sake and not for my head. Its a challenge, but its also a lot of fun!! I have learned to make healthy choices as my focus instead of weight loss. My weight loss was a surprising result of my healthy choices!

I'll relate some food choices that my research has revealed. I'll list my research sources at the bottom of this writing.

WHOLE GRAINS
Look for the word "whole" in the ingredient list. If it doesn't say whole, it isn't. You will find a lot of brown bread on the store shelves that contain "wheat flour". Don't confuse that with whole wheat flour. If the first ingredient isn't "whole" wheat flour (or other "whole" grain), I don't buy it. Look for a bread with at least 3 grams of fiber per serving. Please note that the word "whole" must be stated, not just implied!
Look for whole grain cereals too. If you like cooked cereal, steel oats is the best followed by old fashioned oatmeal (not instant). Cereal should contain at least 5 grams of fiber in a serving.
Brown and wild rice are excellent whole grains too.
Whole grains are low in fat and rich in fiber. Eating whole grains can help lower your risk of heart disease, diabetes and some cancers.

SALMON
or tuna are rich in omega 3 fatty acids, which improves HDL (good) cholesterol. Also helps lower blood pressure. Broil, bake or grill but its best to stay away from frying. I try to have two meals of fish a week.

LEGUMES
such as kidney, pinto, garbanzo, great northern or navy beans, split peas and lentils. They are low in fat and provide excellent protein and fiber. Unlike meat, legumes actually help reduce LDL (bad) cholesterol, and may help control blood pressure.
Dried legumes are best. If I use canned, I drain and rinse them well with cold water to wash away a lot of the sodium.

SOY
products are low in saturated fat and high in protein and fiber. I use soy milk on my cereal. I also buy a variety of veggie burgers (soy based) and tofu. I love tofu with steamed veggies over brown rice.
May help lower total cholesterol. Guard against heart disease and cancers.

WALNUTS AND ALMONDS
are high in antioxidants, fiber, vitamin E and potassium. They are a good source of healthy fats and may help lower LDL levels.

BROCCOLI, CAULIFLOWER, SPINACH, CARROTS AND TOMATOES
are excellent vegetables to include our daily meal planning. They are low in fat and contain vitamins A, B & C. Being they are fiber rich they make us full and satisfied (as do all foods with high fiber). Tomatoes contain lycopenes, an antioxidant that protects against heart disease, osteoporosis and cancers.
Fresh is best, but fresh frozen is okay too. I drain and rinse any canned products (except for tomatoes). Draining and rinsing removes a lot of the unnecessary sodium in canned goods.

FAT FREE DAIRY PRODUCTS
such as fat free cottage cheese, skim milk and fat free yogurts. They are a good source of calcium and vitamin D.

FRESH FRUIT
Bananas,red grapes, oranges, melons, kiwi, pineapple, apples, strawberries, raspberries, blueberries and blackberries are examples of fresh fruits that I can find in most groceries stores.
Fruits provide high levels of antioxidants which help in the fight against heart disease, cancers and inflammations. I use fresh fruit most of the time. If I have to resort to canned I drain and rinse them well.

SWEET POTATOES (yams) AND POTATOES
are packed with beta-carotene, an antioxidant that helps boost the immune system. They also contain vitamins A and C.

GREEN TEA
is a major source of phytochemicals known as flavonoids, which may help lower the risk of some diseases. I drink other teas too, but not herb tea as they aren't really teas.

This is some of the foods I have incorporated into my plan. Some I eat daily and some weekly. As I said my focus is healthy eating, but with the weight loss I am enjoying who can argue with it? My doctors are very pleased with my success.

Here's a list of some of my research sources:
www.mayoclinic.com
www.webmd.com
www.chefmd.com
www.qualityhealth.com
"You on a Diet" by Drs. Mehmet Oz and Michael Roizen