How I Jumpstarted My Weight Loss by Eating Healthy

Posted on 11. Jan, 2009 by in Nutrition

When I decided to start eating healthy, my first move was to start cooking more in the kitchen. While there can be a lot of healthy recipes available on the internet, it can be hard to find something you really like or something that is easy to make. So, I have made a list of my favorite healthy foods and some easy, healthy recipes that are part of my everyday diet.

Before I go into all my lists, there is one rule that I want to share with you: stay away from boxed or packaged foods that are designed to have a long shelf life. Some examples of these foods are: frozen pizza, sugary cereals, pre-packaged donuts/desserts, microwave dinners etc. In other words, if you mainly buy foods from the grocery perimeter aisles (not middle aisles) of your grocery stores and go for whole foods such as fruits, vegetables, and lean meats, you will be fine. This is one simple rule that I’ve learned from Craig Ballantyne, creator of Turbulence Training, and it has helped me a lot in creating healthy recipes.

To start, I’d like to give you a list of healthy foods that I always keep in my fridge and/or pantry:

  • Extra Virgin Olive Oil
  • Omega-3 eggs (I use Eggland’s Best, cage-free eggs)
  • Apples (any kind you like)
  • Clementines
  • All Bran Cereal
  • Low Fat Cottage Cheese
  • Oat Meal
  • Low Fat Ricotta Cheese
  • Chicken Breast
  • Lean Beef, preferably 96% lean or 4% fat
  • Sprouted Grain Bread (I use Ezekiel)
  • Natural Nut Butters such as peanut butter or almond butter
  • Raw Nuts such as pecans, almonds, walnuts, etc.
  • Non-fat Plain Yogurt
  • Salsa
  • Spices
  • Sea Salt
  • Canned or fresh Tuna
  • Any type of fresh fish

If you look at my list, you will find that there are very few things that are from the middle aisle of the grocery store. If you are in doubt, always look at the sugar content in the nutrition facts and also look at the ingredients on the label when buying pre-packaged food. Here are some of the things you watch out for in food labels:

  • Trans-fats – you don’t want them because as little as 0.5 grams can cause health/heart problems in the long run
  • High Fructose Corn Syrup – this is just another name for simple sugar which can cause fluctuations in your blood sugar and also does not give your body any nutrients and nourishment.

There are many other things to look for but these two are the big players that can wreak havoc to your health and fat loss goals.

Now, it’s time for my favorite part: my easy, healthy recipes, recipe sources, and meals!

I want to begin with drawing a picture of how my whole day’s meal looks like. My breakfast can either be Oatmeal Pancakes or what I call my Fiber One Breakfast which consists of a half a cup of Fiber One Honey Clusters with a quarter cup of non-fat, organic, milk with Ezekiel Bread toast topped with 1 tablespoon Cashew Butter.

Next, my lunch/dinner can be baked Salmon with half a cup of brown rice and one cup steamed Brocolli. I also usually eat something different for my post-workout meal such as the Pear/Peach-Cobbler dessert recipe that I got from the desserts section of Gourmet Nutrition. If you’re like me and you like dessert, there are a lot of great recipe ideas from this free e-book from Gourmet Nutrition click here to get your own copy.

Another web site that I often visit is This web site, which was created by Heidi Swanson, focuses on vegetarian, natural cooking. Although I’m not vegetarian, I take Heidi’s natural, healthy recipes and add either Chicken Breast or fish to some of her recipes. If you like to experiment in the kitchen, you can find easy recipes in web sites such as and However, if you’re the type of person who needs a nutrition plan then, Dr. John Berardi and his people at Precision Nutrition can help you do just that.

Sometime in the future, I will share with you my favorite Oatmeal Pancake recipe. Yum!

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