Foods That Keep Me Slim, Healthy, and Feeling Good! 💖

Hello, cronies!

How is everyone in the blogosphere? Healthy and happy, I hope! Yeah! 😊

So, the other day one of my best friends complimented me on my physique as we were slaving our way through a pretty challenging workout at my house. She asked me what I eat that keeps me so slim at my age! Haha! She’s 32, so yanno, as a woman of 40, apparently to her, I am what she likes to refer to as an “older woman!” 😝

After I smacked her upside her head, I went over to my computer and typed out a food list for her.

This conversation was relevant for us because as some of you may know, I lost approximately 40 lbs. of fat this past winter after having been bed-ridden from injuries for several looooooooooonnnnnnng months last summer and early fall.

When I was laid up, I did not take opioids, since I am allergic to them. I did imbibe on a bit of herb, which helped greatly with pain management. But, the pot also added to my waistline from the crazy munchies I had every night! 

So, when my body was finally healed and I was ready to be active and begin working out again, I changed my food intake from easy junk food and unhealthy snacks to the foods listed below. I’ve hit weight loss plateaus during this past year, but I’ve never gained a single pound of fat since I started this eating plan late last August.

Today my BMI maintains at around 21% body fat.

This is in the ideal range for a 40 year old woman, since 26-31% body fat for women in their 40’s is acceptable.

It would be cool if my body fat was lower, honestly.  But, as a full-blooded, Native American Indian, I’ve always been a curvy/voluptuous (and top heavy!) girl, so I’m satisfied with this BMI. The work that goes into lowering that percentage for me at age 40 is more than I am willing to put in and I feel super great about my body, so I’m gonna just keep doing what I’m doing, as long as my body fat does not increase.

I’m not a fitness junkie and I hate long hours in the gym. Some exercise and some weight lifting is insanely fun for me, but I do rely heavily on my food intake to keep my physique the way it is.

As a side note, I do allow myself about 2 or 3 “cheat” days per month where I go completely off my eating plan and eat whatever my heart desires. I mostly believe in the 80/20 method (80% healthy food / 20% not quite as healthy foods). However, I generally practice the 90/10 method because junk food makes me feel sluggish and sick. I get sugar hangovers if I eat too much bad food, so for my own well-being 90/10 works for me and encompasses about 2 to 3 cheat days per month. 

I would recommend the following foods for anyone embarking on a weight loss plan. This is a food list only, not a menu plan. It’s up to you to create your own menus

Please enjoy! ❥


Cruciferous Vegetables

(2-3 servings per day, 1/2 cup cooked – steamed, stir fried, baked, boiled, roasted w/Pam):

Broccoli, arugula, asparagus, cauliflower, spinach, brussel sprouts, celery, beet root, kale, cabbage, parsley root, radishes, turnips, collard greens, mustard greens, bok choy, rutabaga.

Note: Limit raw intake to only 2-3 servings per week as too much raw cruciferous can actually contribute to hypo-thyroidism.

Citrus Fruits

(1 serving per day)

1 orange (medium), 1/2 grapefruit, 2 tangerines, 2 lemons, 2 limes, 1-2 tangelos.
One 3/4 cup of 100% real fruit juice may be substituted 2-3 times a week, on alternating days.

Other Fruits

(1 serving per day, which is 1/2 cup or medium size pieces, in addition to the 1 serving of citrus fruit)

Blue berries, strawberries, apples, pears, peaches, bananas, or avocados.

**Bananas make an excellent smoothie base, along with the 3/4 cup 100% real fruit juice! Yummy!

Insoluble Fiber

(2 servings per day, 1/2 cup cooked or raw)

Whole grains or whole wheat pasta, 1 slice whole wheat bread, barley, couscous, brown rice, whole grain cereal (kasha), wheat bran, pumpkin seeds, carrots, cucumbers, zucchini, 1 cup raw or 1/2 cup cooked celery, 1 tomato (medium).

Soluble Fiber

(1 serving per day – 1/2 cup or medium size piece of fruit)

Oatmeal, oat bran, dried peas, beans, lentils, apples, pears, strawberries, blueberries.

Lignants

(2-3 tablespoons per day on oatmeal, smoothies, yogurt, salads, or mixed with cottage cheese or used for salad dressings).

Ground or milked flax seed, sesame seeds, flaxseed oil.

Proteins

(1 serving with every meal).

Fish – 6 oz. (steam, bake, grill, or stir fry in olive oil)
Poultry – 6 oz. (skinless breast meat).
Egg – 1 large (boil, scramble, poach)
Black beans – 1 cup (combine with rice for a complete protein!)
Veggie burger – 1 patty (find recipe)
Chick peas – 1 cup (Buy canned. Or, heat or soak dried chick peas for 24 hours before cooking).
Dry beans (lima, black eyed peas, lentils) – 1 cup (Buy canned. Or, heat or soak dried beans for 24 hours before cooking.
Tree nuts (almonds, pecans, walnuts, brazil nuts) – 1/4 cup (eat raw or roasted. avoid heavily salted or honey roasted).
Lean red meat – 4 oz. (limit to once per week).

Calcium (Food Sources)

Eat 2 servings per day and supplement if needed. Men and women generally need approximately 1200-1500 mg per day. Consult your physician for your specific daily dietary needs.

Yogurt, plain, low-fat – 8 oz.
Collards, fresh, frozen, steamed/boiled – 1 cup
Skim Milk – 1 cup
Spinach – 1 cup
Cheese – 1 oz.
Cottage cheese – 1 cup
Baked beans – 1 cup
Romaine or red leaf lettuce – 1 cup
Canned salmon – 3 oz.
Oranges – 1 cup
Almonds – 1 oz. (approximately 24 nuts)
Black eyed peas, boiled – 1 cup
Green peas, boiled – 1 cup

 

Healthy Oils

Extra virgin olive oil
Canola
Flax seed oil (i.e.: salad dressing, yogurt, smoothies)

Beverages

8 – 8 oz. glasses per day
1 cup of coffee per day (less than 100 mg per day).

No more than 6-8 oz. red wine during any given week (occasionally!)
No more than 2-6 oz. single malt scotch during any given week (occasionally!)

Note:

Try to avoid drinking too much alcohol and when you do drink, be sure to hydrate and eat a fibrous snack and a protein source along with it.

Also, if you enjoy recreational pot, please be sure to hydrate, as THC dehydrates you, too. The munchies you feel could merely be dehydration, so try to get into the habit of drinking lots of water while enjoying a little herb. Avoid space cake, too, please! :o))


Foods and beverages that I avoid, except on the occasional cheat day:

Foods high in saturated fats:

Pork sausage, spare ribs, balogna, liverwurst, pork, bacon, ham, hotdogs, bratwurst, commercial salad dressings, french fries, potato chips, butter, margarine, lard, shortening, cookies, pastries, cream.

Sugar, white flour, white rice.

Caffeine – 2 or more cups of coffee per day, caffeinated sodas and teas.

Too much alcohol.


Hope you enjoy this food list and happy, healthy eating to everyone! ♥︎


💋 Just Me 💋

81 thoughts on “Foods That Keep Me Slim, Healthy, and Feeling Good! 💖

  1. Awesome food list and great idea on the 80/20 plan. What you do works since your body is kinda PERFECT! ❤️❤️❤️❤️❤️❤️ love and missing ya, angelface. xo

    Does this work for guys?

    1. Haha, biased dork! ❤️

      Yes, I would say this works for men, too. If you want to get started, just get rid of all processed food and refill your grocery list with the items above, plan a menu and you will be on your way!

      A word of caution, you may go through sugar withdrawals the first few days, so be wary of that. Once the processed sugars are out of your system, you will start to feel great again and you will have a lot of energy! I don’t count calories, so talk to your doctor to see what your caloric intake should be. Keep a notebook and pen in your kitchen somewhere easy to reach so you can track your progress. 🙂

      Miss you and love you, too, hottie! 💋

      1. Good morning. 🙂 How was OC?

        gonna take your advice. ate some pizza last night and I feel like crap. maybe some veggies won’t kill me! 🤣

      1. Check it out, that’s the result of the comments people left, not the call for comments please.
        Please click on the link and check it out 🤗

      2. Hope I leave this in the right place, K?

        idealize, I truly enjoyed JM’s originality and genius in thinking up the concept of the “Mystery Blog,” and I know a lot of others did, as well. I also wish you well in your attempts. 🙂

      3. Aw, such sweet sentiment, Ro. And I absolutely adored your post on Ravens. It was illuminating and beautifully written. So original, too! I’ve long since had quite a fascination with those avian creatures.

        Thank you again. I’m sure ideal appreciates your encouragement. Your kindness is always so appreciated. ❤️❤️❤️❤️❤️

      4. Aww thank you very much 😊 That’s sweet of you and it’s much appreciated 😊. Please click the above link and tell me what you think of the post I wrote then. Thanks alot in advance 😊

      5. No thanks. Not interested. Like I said, JM’s idea was original and amazing. I’m not interested in seeing a copy of her original idea in your blog. No offense.

        You keep asking us to look at it and, frankly, it really is getting awkward.

        I’m sure if you try, you can come up with something original? It may or may not be as creative as others, but at least it will be original.

        Wish you the best. 👍

      6. Well said, bro. K’s Mystery Post was the poo. It was pure genius! Shit, I couldn’t do it, LOL!

  2. Well, shit. Space cake my go to, miss. 🙂 Excellent ideas on healthy food sources for the body. I would only add that you should limit your indulgence foods, even on cheat days! Never an excuse for eating like a pig! Since you are both beautiful on the inside and the outside, then you get a pass for focusing only on physical beauty in this blog! Ha! I’m only playing you know. Had to mess wit u a little. Nice to see you, sweetheart, beauty, light. 🙂

    (The exception to your list: DCaA!) WOOT!!!! 💖

    1. Haha, funny you. Yes, DCaA is a daily mainstay. As well as non-dairy creamer in the coffee! Thanks for sweet words, mister. You da bomb ass diggity, of course! 💋

      1. Oh, snap! Hah! Thanks, E. I love how the kitty turns into a panther in the P1. Haha! So cute. I love the Weeknd! Just one date. That is all I want, just one date with the dude! ♥︎ OH, thank you, thank you, thank you for posting this! Cheered me right up. Gonna chill in the jacuzzi when I finish up my report. Wanna join me? 🙂

      2. Okay. Now your just being cruel. Bad girl. *spank*
        Thought that’d cheer you up. Sorry to hear about the calls. I don’t know how you do that job…AND as a volunteer? Gee whiz, crazy lady! Drop me a text if ya feel like talking….scratch that. Drop me a text when you finish up. Off this weekend. ❤️

  3. Oh dear. My regular diet seems to be in your “avoid” list 😦
    Good for you for keeping to such a healthy lifestyle 🙂

  4. No chocolate?! How do you survive?? Funny thing, though, chocolate actually has THC in it…

    I’ve tried diets and healthy eating but what works best for me is portion control and cutting out anything with a high sugar content. The best advice I ever got was to read the labels on everything.

    Nice post.

    1. I don’t know how to live without chocolate! I indulge on cheat days because I need to have my non-dairy creamer every day! Trading one sin for another, haha! Sneaky!

      So very true about the labels! You so smart! 💖

  5. Omg you’re so right about all of this! I’m a nutrition-oriented doctor and I give this one hell of a stamp of approval 😉😘😁👍🏼👍🏼👍🏼. Omg you’re not lying about the dehydration effects of the herbal pain remedy!! I got that even more than the munchies 😂😂. Obvs, I can’t say much more, as even my other.5 has no idea that I’ve ever tried it, so I’ll trail off sheepishly here… 😉❤️

    I was so jazzed to see your post! It’s so good to see you again, my lovely 🤗🤗🤗💓💞💜💙💚🌈🌌🌠

    1. Oh, you naughty girl!!!! HEY EVERYONE, UH LAINA…..hehehe, nevermind. Your secret is safe with me and the hundred other readers who read my comments section! Hehehe! It’s good, right? I swear by it, still. It takes me a whole week to finish a bowl, but it’s all good. I sleep so well on it, too. :o))) Lucky my boss is very open and understanding of these sorts of habits, lolz! Lucky me. Omg, I am so dingy! I had no idea you are a doctor! How freakin’ exciting is that. I should’ve guessed as articulate and beautiful spoken you are. 🙂 Hugzies, beautiful girl!

      1. LOLOL! Girl, how do you always know how to make me laugh?? 😂😂😘💓. Yeah it has a strange effect on me, nothing like what I expected, so I never did it again lol 😉. But I totally support its use! I’d love to see full-on decriminalization 👍🏼👍🏼. I’m so glad it’s brought you so much relief!! 👏🏼👏🏼👏🏼. Thank you for such beautiful words, luv! You are quite amazing yourself!! 😘😘😘❤️

  6. Hi JM , A BMI of 21 is a very excellent weight , although Hazel as well as being autistic is Anorexic and has real problems with eating Her BMI is 18 but with help from an Eating Disorder service she will get better. I have never been that weight wish I could tone down like you. In my next posting I will be discussing Native American Art or First Nations Art which is usually ignored by the mainstream Art establishment . Again great posting my lovely hope you are keeping well I am great Lovely day in Sunny Britain with a Bottle of wine by my side can’t beat it. Love and kisses xxxx

    1. Bleh, good luck with Hazel’s ED. That has to be so difficult. 😦

      I’m looking forward to reading your next post! How are you doing? I’m doing alright besides buried in work, which should slow down by the fall, I’m hoping. 🙂

      Wishing you a beautiful evening. xo

  7. Dear JM, now that I have returned from a week of over indulgence, I think I will need to take a leaf from your book and eat from your food list. I’ve never been a gym person (fact: never been in a gym apart from high school) so it will have to be walking more frequently. The mornings are subzero here at the moment, so I will need motivation.

    1. Omg, it’s so hard to get motivated in the winter! 😦 Just please go easy on yourself. And you don’t need to lose an ounce, FYI. You’re great looking! 😉👏🙃🙂

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