The best way to avoid temptation is to FAT-PROOF your kitchen.
• There is no such thing as bad food or good food - that is a diet mindset and DIET s a swearword in our kitchen. But when losing weight we do need certain staples in our kitchen to support our weight loss journey. Everything in moderation is fine, but if you want to make dramatic changes and create winning habits, you must banish the nasties.
• Nasties are nutritionally empty foods such as white bread, soft drinks and white sugar.
Trash the Dirty Dozen – The 12 worst weight gain foods
1. Ice-cream
2. Fried Foods
3. Doughnuts and pastries
4. Chocolate and sweets
5. Soft drink
6. Fruit drinks and other sugar sweetened beverages
7. Alcohol
8. Processed meats like bacon and sausage
9. White bread
10. All fast food
11. Biscuits and potato chips
12. Sugary breakfast cereals
• Check labels – fat free can mean sugar full.
• Do you have a bad case of the squirts? Throw out all your toppings, sauces, dressings, spreads. They won’t fill you up and they are dripping with sodium that increases fluid retention. Check your dishes. If there are more knives and spoons than forks, this will tell you that you are not digging into enough whole foods such as crisp salads, veggies or chewy lean meats. Pay yourself a condiment - ditch the dressing for lemon juice or balsamic vinegar.
• If you live with other people and can’t clear out the kitchen, designate yourself a shelf in the fridge and only eat from that shelf. Find a communal cupboard to store treats so they are out of mind and out of sight. If you want to be hardcore - buy your own mini fridge to store all your healthy food.
• Keep a food journal. You are what you eat, so know what you eat. This is a journey about becoming self-aware and self-conscious of your portion intake and the types of foods you choose to eat. Perhaps you’re lacking good fats, not eating enough complex carbohydrates or protein? Keeping a food journal also works as a crave catalogue so you can see the triggers that force you to make poor choices. Do you eat from the Calorie Cart at 3pm at the office? Do you have more than one full cream milk latte a day? Beat this by learning not only what’s in your fridge, but also what’s going into your body.
TIFFINY’S POWER SHOPPING LIST
Fruit and veggies
Strawberries
Blueberries
Green apples
Grapefruit
Basil
Broccoli
Green beans
Tofu
Mushrooms
Lemons
Limes
Avocados
Onions
Garlic
Sweet potatoes
Carrots
Celery
Tomato
Zucchini
Capsicums
Eggplant
Bok Choy
Iceberg lettuce
Bean sprouts
Baby spinach
Baby rocket
Parsley, dill, mint
Asparagus
Packaged food
Salmon in springwater
Tuna in springwater
Wholemeal spaghetti
Lentils
Mixed beans
Natural peanut butter
Chickpeas
Ground cinnamon, nutmeg
Mahatma rice/brown rice
Meat, Fish, Poultry
Free range eggs
Rump steak trimmed
Lean turkey breast
Skinless chicken
Kangaroo
Kanga bangas
White fish; basa, trevalla, swordfish, orange roughy, barramundi
Salmon, tuna
Lean beef
Bread Grains and Pasta
Breakfast cereals; Just Right, Coles Organic Muesli (untoasted),
Traditional rolled oats
Walnuts, almonds
Wholemeal pita pockets
Wholemeal bread; dark rye, spelt, sourdough
Lebanese pita breads
Cooking oils
Try to only use cooking oil spray such as Prochef- Extra light olive oil cooking spray.
Dressings
Balsamic vinegar
Dairy
Ricotta
Feta cheese
Cottage cheese
Low Fat milk/soy/rice milk
(My recommendations – skinny milk, Physical (no fat) Pura Tone (no fat) Rev, Pure Light Start (1% fat), So Good-lite. (Remember that soy milk has more calories than skinny milk- beware of soy lattes).
Low Fat yoghurt
Cheese
Kraft Extra Light,
Philadephia Ceam Chees (5%)
Bea Super Slim and Super light slices.
Feta Low Fat
Yoghurt
Jalna yoghurts are reduced fat low sugar.
Teas
Green, white, camomile
Coffee (black)
Sweeteners
Go natural with Stevia
Healthy treats
Opt for frozen yoghurt instead of ice cream such as Bulla Fruit or lite ice cream or carbohydrate free ice cream.
Test yourself:
IS YOUR FRIDGE GOOD OR BAD?
Bad Fridge
IL bottle of coke
Dairy Juice Company Orange juice
Wonder white bread
Tim Tams
Neopolitan ice-cream
A packet of Family Assorted Arnotts biscuits
Shapes
Nutella, Kraft creamy Peanut butter
Tiny teddy dippers
Kelloggs nutrigrain bars
Uncle Toby’s roll ups
Red Bull
Ribena primas
Kraft cheese slices
Thins Salt and Vinegar chips
Alcopops and beer
Donuts
Doritos
Muffins
Bacon
Margarine/butter
Fruit loops/Nutrigrain/Cocopops breakfast cereals
Gatorade
Cordial
Tomato sauce
Mayonnaise
Frozen pizza
Frozen Lasagne
Mars bar
Salted nuts
Good Fridge
So Good rice milk/skinny
Spelt bread
Asparagus/broccoli/carrots/pumpkin/sweet potato/capsicum
Kangaroo
Cottage cheese
A packet of skinless Lilydale chicken
Chopped Spinach in boxes
A packet of frozen blue berries
Ice-berg lettuce
Packet baby spinach
A few tins of tuna in springwater
Mixed herbs/ parsley/ chilli
Cooking oil spray: Prochef extra-light olive oil
Stevia sweetener
Green apples
Grapefruits
Strawberries
Avocados
Almonds
Salmon in packet
Swordfish in packet
Eggs free range
Naturals peanut butter
Green tea
Bottled water one litre
Tiffiny Hall
