Foods High in Vitamin E

In descending order from most to least.

Almonds, dry roasted

Spinach, cooked

Sunflower kernels, dry roasted

Broccoli, cooked

Hazelnuts, dry roasted

Kiwifruit, without skin

Mango, peeled and seeded, and sliced

Spinach, raw

Peanuts, dry roasted

Foods High in Vitamin C

In descending order from most to least.

Red bell pepper

Oranges

Broccoli - cooked

Strawberries

Papaya

Green Bell Pepper

Grapefruit, white

Canaloupe

Mango

Tangerine

Cabbage greens, frozen or boiled

Raw Spinach

Vegetarian Protein

Excellent vegetarian protein sources include:

1.Beans and other legumes

2.Egg Whites

3. A variety of traditional soy foods such as tofu and edamame

Many of these foods are rich in fiber and increase your sense of fullness

Advice on Veggies

1. Cook veggies for the least amount of time possible to perserve nutrients

2. Avoid added fat - steam, grill, or stir fry in a non-stick pan

3. Try to eat at least one raw vegetable daily

4. Eat a vegetable salad most days of the week

5. Plan ahead - keep cut up veggies at home on the fridge for easy snacking

6. Starchier veggies like pumkins, winter squash, and sweet potatoes are higher in calories and carbs, so you should limit them to 1-2 servings weekly

7. Fresh veggies are the best

Tips for Success

1. Plan meals in advance

2. Pay attention to portion sizes - do not eat to the point of fullness

3. Minimize saturated fat, trans fat, added sugars, processed foods, and excess salt

4. Record meals and snacks in a food journal

5. Drink at least 60 ounces of water daily

Motivation

Staying motivated while dieting is key. The thing you need to do to stay motivated, is keep weight loss regularly on your mind. This means educating yourself by reading short articles, this blog, handouts, regular weigh ins, etc. Along that line, I find motivation watching the NBC hit show biggest loser. Season 9 starts tonight from 8 pm to 10 pm. Watching this show on tuesdays will encourage you. It will keep you focused on achieving your weight loss goals.

Your Thoughts

So you are overwieght? How do you feel about losing weight. Is is it going to be easy or hard? Will you lose it quickly or slowly? I have some advice for you - your thoughts are very powerful. I want you to consider only thoughts that convey that losing weight is easy, and that it doesn't take a long time. Get into this mindset now, and keep it.