eating for life – step 1 THE ATTACK

Eating for life – step 1 THE ATTACK! This is like a reset. It is the place where you go if you are wanting to shed a couple of kilos. The food plan options are pretty basic and simple. I go back to this step when I’ve gained some weight and I want to shed it fast. The comfort is that this is temporary, it helps me get back to basics and find my footing again. I do not go here when I am training for a race.

This is where we cut right back on carbs and fat.  That means nothing with sugar, or any visible fat, and whatever carbs are around are in the fruit and vegetables.  This stage gives you the ability to really taste food without the sauces and frills.  Real food, real taste.

eating for life BREAKFAST 1

The breakfasts are simple and very quick to prepare. When you get used to the routine, it becomes second nature. The ingredient list for the breakfasts can be bought in any grocery store and it does not consist of any specialty items.

Eggs on crackers and some sliced delicious fresh tomatoes get you started on any given day. To mix this up a little, you can have fun with the eggs. Our favorite way to have eggs on the crackers is to poach them. So delicious. When you sprinkle herbs on the tomatoes this goes a long way to change things up a bit. Seasoned simply with salt and pepper and you’ll enjoy this over and over again.

You can, of course, prepare the eggs any way you like to change the flavors and textures and then, as we sometimes do, cook up the tomatoes too.

eating for life BREAKFAST 2

The next two breakfasts that we love to have are a small bowl of cornflakes with a little bit of milk and the second is yogurt and fruit. Both of these breakfasts are super quick and we love them when we have to leave the house super fast. I make my own yogurt and so I always have that on hand. We love having fresh fruit but if we get to the end of the week and the fresh fruit runs out, I know we always have a good supply of frozen fruit on hand in the freezer.

These are so simple, easy, and delicious – give them a try.

eating for life BREAKFAST 3

The third breakfast is crackers, some cold cuts with sliced tomatoes and cucumber. We often have this when we know that our main meal of the day will be meatless.

It can be made with the cheaper cold cuts but if you want to splash out, go to your favorite deli and treat yourself.

This is a snap to put together, economical and fast. Eating for life – step 1 THE ATTACK can be simple and delicious if you gather together the few simple ingredients.

eating for life MID MORNING SNACK

I am a grazer and I love to snack. I have tried the cookies and chocolates and they do not do it for me. The simple piece of fruit, with a small handful of nuts, is an absolute winner. There is no limit to the combinations of fruit and nuts to switch around with. Have fun, I do. Every week I try to buy local, seasonal fruit, and then I buy different nuts each week too. No boredom has set in yet. You’ll find your favorites too but remember – keep mixing it up.

eating for life – step 1 THE ATTACK – LUNCH

Lunch can be super tricky if you are working away from home. This has been the case for us too. I like to base the lunch guidelines around a salad or a soup. I have some favorites that we go back to and with a little prep you’ll soon be ready to pack in your soup or salad and you’ll be well set up for the day at work.

This is the nuts and bolts and you get to choose one of the following:

• 1- 2 boiled eggs
• 2 thin slices of lean cold meat
• ½ tin tuna or salmon in brine
• ½ grilled chicken breast
• 2/3 cup of cooked beans or lentils
• 30 g cheese

PLUS

Choose one of the following:

• 1cup counted veg, whole or as a soup

PLUS

• Free veg with lemon juice or vinegar plus herbs and spices

eating for life MID MORNING SNACK

The mid-afternoon snack is also very easy to grab as you head out of the door and it will sustain you till supper.

Choose one of the following:

• 1 serving fruit
• 50g lean beef biltong/jerky
• 1 small yoghurt

eating for life – step 1 THE ATTACK – SUPPER/DINNER

Choose one of the following:

• 120g cooked fish plus 2 cups of vegetables
• 120g cooked chicken plus 2 cups of vegetables
• 120g cooked lean red meat (pork, lamb, or beef) plus 2 cups of vegetables

eating for life SUMMARY

We have found that eating this way and following the whole plan has kept us healthy, fit, and full of energy. I do not use it to rule me, but I know that if I stick to it then I feel well and if I don’t well then I have all sorts of digestive issues and my energy levels plummet.

I AM NOT A DIETITIAN. So what can you do with this simple plan? I suggest, adapt it to your tastes and dietary needs, it is easy to do. The principles are simple. Eating for life – step 1 THE ATTACK is a simple yet effective way of eating and can easily be adapted to a whole family. Enjoy the experiments, we have and are having so much fun.

We can all learn how to eat well without feeling deprived. Food is a gift to our bodies and we can have so much fun with it. I hope that this simple plan helps you demystify food and eating. Let’s travel, meet with family and friends, and walk away from any table of food, feeling stronger and happier.

I do sometimes feel hungry but then I know, that it is a discipline issue for me and I grab a glass of water. If I’ve eaten enough, as this plan provides then I know that I’ve become used to eating more than I need and have forgotten how to recognize when I am actually full and satisfied!