New Foods, New You

You can do your own food tastings. Don’t be afraid to try something new. Worst case, you spit it out; best case, you discover something FABULOUS! Ask your parents to make something new. Many of my girls make a huge change in “what’s for dinner” by simply asking or planning the meals themselves. Hey, it doesn’t hurt for you to learn how to cook either! (One of these days I might even try it!)

The "Ten Commandments" are a quick and simple guideline to eating. Basically, eat as close to nature as possible. That means if it grew from a tree, was raised on a real farm, or sprouted in the ground, it’s “Voltage Approved.” If it’s in a box, bag or can – read the food label for added (and UNWANTED ingredients).

Let’s talk about peanut butter for example. All you really need is fresh ground peanuts to make peanut butter, so that’s ALL the Ingredient List should have…peanuts. Period. So why do so many brands have added sugar, salt and a ton of other things I can’t even spell, let alone pronounce?

Another example: health bars. Many of these “protein health bars” are nothing more than vitamin-added candy bars! I have found one great bar whose ingredients are as simple as they get – LaraBar. Check out the ingredients in the Cherry Pie LaraBar below. “Dates, Almonds, Unsweetened Cherries.” That’s it! And that’s all there should be!

Other Tips:

[eat breakfast]       [eating at home]       [eating out]       [surviving the holidays]

Eat Breakfast

Skipping breakfast is a fail-proof formula to overeating. And eating a sugary breakfast will make you more hungry and tired by 11am. I want you to eat a “Voltage Approved” breakfast every day. That means high fiber, no sugar-added cereals and proteins like yogurt and eggs. Some quick ideas:

• Hard-boiled eggs make a great on-the-go protein-packed breakfast.
• No-salt, no-sugar added peanut butter on an apple or banana. Dee-lish!
• Plain oatmeal sweetened with a teaspoon of REAL maple syrup (that means the ingredients list just reads: “Maple Syrup”). Add raisins and walnuts if you like.
• LaraBar – tons of flavors!

Eating at Home

If you are panicked because you think there’s no way for you to avoid all these foods considering the way your family eats – don't worry! ENLIST THEIR SUPPORT!! If you can’t throw out items in your family’s pantry, rearrange the pantry and fridge so you have your own shelf of "Voltage Approved" foods. Move the other foods, particularly the ones that tempt or trigger you, to someplace difficult for you to get to without being noticed!

Remember, this is not an “all or nothing” program. All I ask is that you do the best you can! As you start to make changes, I promise you will see RESULTS. The closer you stick to the plan, the quicker you'll see those results! As you change, your family may even join you. I’ve seen it happen. Remember that if you can’t change what is served for dinner, you CAN control the amount you eat (or don’t eat)!

Tips:

• If you have big family dinners, use a smaller plate.
• A portion size is about the size of your fist. If you can’t hold it, don’t eat it.
• Avoid white rice as much as possible. If you have to eat it, make sure it’s with beans. (This will slow the digestion of white rice and its effects.) But remember that beans and brown rice tastes just as yummy!
• Three meals a day is the status quo, but it’s not for everyone. I personally eat a mini-meal or snack every 2-3 hours.
• Never let yourself get hungry. If you do, you will eat more and possibly eat the wrong thing.
• Remember that fresh fruit makes a great dessert!
• Always carry a “Voltage Approved” snack with you so you have something to eat.

Below are some tips to help you stick to buying “Voltage Approved" foods when grocery shopping:

• Make a grocery list before you go and stick to it.
• Stay on the outside aisles – that’s where the majority of unprocessed foods are.
• Don’t go shopping hungry!
• Read food labels carefully.
• Use the “Voltage Approved” Foods Staples list in the tools section as a guide for basics to keep in the house.

Eating Out

General Guidelines For Ordering at a Restaurant

• Ask for the dressing on the side (Ask for oil and vinegar if they have it.)
• Ask for foods that are salt-free as much as possible. Tell them you’re allergic - they will usually take you more seriously.
• Become familiar with terms like steamed, grilled, and broiled.  Avoid: fried, and sautéed.
• Avoid sauces (unless you know exactly what’s in them).
• If you order a taco salad, DO NOT eat the shell.
• Never go out hungry! Have a light snack before you go.

Fast Food

• Order the salads - watch the dressings. Lose them if you can.
• Don’t eat the bun of sandwiches or burgers.
• Avoid the fries - get the baked potato instead.
• Avoid soda - drink water.
• Instead of pizza, order a meatball sandwich or a wrap and only eat the insides.

Surviving the Holidays

The holidays are the time of year when excess is not only acceptable, it seems to be expected! So, what can you do about the whole feeling of super-abundance, when it comes to sticking to the High Voltage Lifestyle? Here are some tips:

• Decide what you are going to eat during the holidays and PLAN AHEAD.
• Eat. Don’t skip meals before a big holiday meal or you’ll overeat at the dinner.
• Drink at least 8 glasses of water during the day.
• If you’re helping in the kitchen and tend to “over-sample,” chew gum while cooking.
• Don’t sit by the appetizers, offer to help serve them. (It’s hard to eat while you’re holding trays!)
• Be active. Don’t sit in front of the TV all day, instead take a walk with a family member.
• Don’t refuse food. It only seems to make others determined that you try it. Say “Thanks, I’ll have some later” or “I’m allergic.”
• Know what your trigger foods are and STAY AWAY from them.

What do you do if you take that first bite and get yourself in trouble? First, let it be a reminder that you simply forgot you don’t like that food anymore, and then just start over. Take it day by day like building a wall, brick by brick. Eventually, you’re going to have a very strong wall – one that is able to stand up to people, places and situations. Energy Up! Whoooo!