AARP Rewards Healthy Plate Contest, Week 2 May 10-16

I have begun faithfully reading the nutrition labels while grocery shopping. I am searching for low carb options of our most popular items, as well as lower calorie options. 

I start each morning with a large glass of lemon water, make a berry smoothie with flaxseed, ginger, banana & low-fat yogurt for breakfast every morning, walk 7500 steps at least 3x/wk. I have more energy and more willpower when hunger strikes throughout the day

Read the package label.  My husband and I put high sodium items back on the shelf.

I have started using more herbs and spices for seasoning. And, I prefer to use Himalayan rock salt, if absolutely necessary.

I have cut out butter from my diet and am replacing it with healthy fats like olive oil. I am also eating avocado toast vs. butter toast. And when I bake, I use greek yogurt as a butter replacement which also gives it a boost in protein.

I read the ingredients in the bread and English muffins, and buy only those that are 100% whole grains.  I am not misled by labels that say only "whole grain".  

Less red meat, adding extra veggies, beans, lots of salad greens, and an apple a day. Don't forget the lemon water.

I cut out wheat and most sugar 10 years ago and lost 50 pounds... I still haven't found them 🙂

I cut out sugar. I follow a modified KETO meal plan which is 5/30/60: 5% carbs, 30% protein, and 60% fat. I have type 2 diabetes and this has reduced my dosage of the Victoza injections I administer daily! I’m very pleased and so is my doctor. 

Diabetes is a terrible disease and for type 2, I am in control of managing it. I will soon be in my ideal weight range and hope to no longer take Victoza. It is a very expensive co-payment. 

A tool that has really helped me meet my health goals regarding meals is an app that is free from Under Armour, the sports apparel company. I love that it tracks the calories, % of carbs/protein/fat & most of my vitamin and minerals to RDA standards. 

The app is used by thousands. I love that all I do is log what goes in my mouth from a huge and comprehensive list of foods. It even has chain restaurant meals!

Fresh foods only no more pre packaged frozen meals loaded with chemicals and preservatives. Replaced with whole wheat pasta, faro, lentils and cous cous. Good bye to sugar and sweet deserts with every meal. We have replaced with fresh fruits and berries. It has made a difference.  Amazing weight loss in just 1 week !