Make Your Diet Your Own

MAKE YOUR DIET

YOUR OWNCopyright Dannielle Blumenthal 2016

INTRODUCTION

WHY THIS AND WHY NOW?

• I’ve struggled with with food all my life, but over the past 10 years it’s become a crisis.

• Popular diets are way too complicated, restrictive and generally un-livable long-term.

• Combining low-carb approaches works for me: Atkins, paleo, and Tim Ferriss’ slow-carb.

• This approach reframes dieting as a form of self-care, not punishment.• I am doing okay on this plan, and want to share what I’ve learned through

personal experience.

DISCLAIMER

• This presentation is only intended as a thought starter – you’ll need to build it out and customize it for yourself.

• I’ve avoided getting fancy with sauces and substitute breads, because I think these tend to stall progress.

• This presentation is not a substitute for medical advice.• Consider your pre-existing health condition before undertaking any diet or

exercise plan. You may wish to check with your doctor as well.• Everyone’s body is different. What works for me may not be right for you.

LET’S GET STARTED

KEY PRINCIPLES

• Keep it simple.• Do what works for you.• Enjoy your food.• Eat healthy.• Do not go hungry. • Eat allowed food and drink anytime you want.

HARNESS YOUR PSYCHOLOGYDO• Think of your diet as self-love.• Imagine yourself thin and gorgeous.• Cheat on your diet once a week.• Focus on getting better, not being

perfect.• Keep a food diary and weigh

yourself daily.

DON’T

• Sabotage your diet with rationalizations.

• Expect anyone else to do this for you.

• Trust restaurant food, ever. • Focus on your mistakes.• Talk about the diet to others.

THREE UNPLEASANT REALITIES• Dieting takes focus, commitment and hard work.• This isn’t something you can delegate.• When your body is carrying too much weight, it puts your entire health

system at risk.

THE MAIN IDEA

HOW MANY CARBS?

• This is a low-carb diet. • To check a food, take the carbs and subtract the fiber. That's the real

number of carbs.• You eat a lot more than you think. Don't measure, but be careful.• If something has1-2 grams of carbs per serving, it should be considered

“safe.”

DON’T TOUCH THIS (ON A DIET DAY)• Sugar is the worst offender by far. No sugar from any source. No fruit.

including tomato and avocado. No carrots. NO SPLENDA. Did I say that already? None.

• No cheese.• No store-bought sauces or salad dressings. It's all sugar and other crap.• No grain. Not even good grains, except the bran.

GETTING PREPPED

DAILY SURVIVAL FOODS

• Breakfast protein: To jumpstart your metabolism and feel fuller all day, 2 hardboiled eggs on waking.

• Wake-up coffee: Starbucks will give you coffee with pure heavy cream. Don’t use half and half, it has milk, which has a form of sugar.

• Fiber fill-up and intestinal health: All that protein can leave your bowels sluggish (sorry!). Have a cup of unprocessed wheat bran diluted with unsweetened almond milk, 1-2 times a day.

• Water, water everywhere: Keep it nearby, and cold. Drink a little bit at regular intervals.

• Soda substitute: Seltzer with a hint of lemon or lime, over ice, tastes just fine.

BEST, BETTER, OKAY

• Best: chicken, fish, eggs (any style)• Better: beef (they feed it grain unless you buy grass fed so limit this)• Okay: protein substitutes, processed meat (limit this - use mainly for flavor -

it's bad for you)

FLAVORFUL FLAVOR ADDS

• Dressing: Mustard, alone or with oil (mayo, grilled artichokes). Also olive oil, alone or with red wine vinegar

• Spices: Go crazy• Egg: A great batter for chicken• Unprocessed wheat bran: Use it as a coating for fritters (like mushroom

fritters)• Tehina: Very good on chicken and meat

RESTAURANTS

• Low carb vegetables fried in oil and doused with soy sauce or mustard• Hot and sour soup• Salad with oil and vinegar• Omelet with egg only (watch them make it - no additional milk which is bad)

- and vegetables• Tunafish is dicey because who knows if there is added sugar• Plain broiled chicken, meat, burger, fish• Side of sautéed spinach, broccoli, you get the idea

SUBSTITUTES

• Mushrooms for meat (less greasy)• Tofu shiratake noodles for pasta• Cauliflower for potato

REFRIGERATOR

• Keep a section of food just for you• Make your food in advance• Salad in a mason jar stays fresh and is appealing. Get it at an arts & crafts

store or online. Get a wide mouth jar. Oil and vinegar on the bottom, pickles and heavy vegetables next, cut up meat or other protein, then chopped lettuce.

KEEP IT IN CHECK

CHECK YOUR PROGRESS DAILY• Weigh yourself and write that down• Note what you eat and drink – how much and what time of day• Keep track of any exercise as well

ABOUT EXERCISE

• Get the food right first, worry about exercise second• Lifelong, aim for 2 hours of low impact exercise a day (walking, swimming) • Focus on small 15 min.-1/2 hour chunks• Walk places instead of driving

TAKE GOOD CARE

• Don’t wait to lose weight – do your hair, makeup, and nails and get clothes that fit

• Enjoy entertainment – music, TV• Meditation - 2 min. per day (Calm.com, free)

TIME TO EAT – THE PROTEINS

EGGS

• Hardboiled (the best way, in my opinion)• Omelet (with or without egg white) & sauteed vegetables• Fried with salami• Egg white, meat substitute (e.g., Morningstar bacon substitute) & salmon

cream cheese

CHICKEN

• Chicken thighs with seasonining, broiled 10 minutes per side• Leftover chicken breast chopped and mixed with dressing (mustard & grilled

artichokes) over spring mix• Chicken breast strips stir-fried with broccoli and served with soy sauce• Chicken breast strips dipped in egg (unprocessed bran coating optional) and

fried

FISH

• Salmon, broiled• Any kind of fish covered with mayo and spice, then baked in an oven bag• Tilapia, pan-fried and simmered in broth till soft• Tuna salad with mayo (celery optional)

MEAT

• Steak, broiled (I like it rare)• Burgers, broiled• Minute steak, stir fried with broccoli and/or mushrooms

TOFU

• Cubed, pressed, fried with vegetable of choice• Soft tofu baked with hot chili sauce• Tofu noodles (called “shiratake noodles”) boiled, cut and served with

sauteed vegetable

BASIC LOW-CARB VEGETABLES

SALAD

• Make your dressing out of any combination of olive oil, red wine vinegar, mayonnaise, mustard and spices

• Chop up your lettuce – dark leafy greens are best• Get your protein – chopped up meat, egg, tofu• Layer in a mason jar – dressing, protein, lettuce

CAULIFLOWER

• Roasted: cut it up, put it on an oiled pan, top with spice and roast at 375 degrees for an hour

• Nuked: microwave it, top with olive oil or butter and seasoned salt• Riced: put it through a food processor and fry with oil and spice of choice

BROCCOLI

• Sauteed with sesame oil and topped with sesame seeds• Nuked, mashed and mixed with mayonnaise or butter• Mashed and mixed with butter and turmeric

KALE

• When you make meat, put kale in the leftover grease and bake at 375 for ½ hour

• Sautee in butter and mushrooms

REMEMBER:

THESE IDEAS ARE JUST STARTERS -MAKE YOUR DIET YOUR OWN.

GOOD LUCK!