Do you know what you are Shoveling in your mouth?

First off, I am not a nutritionist. I am not telling you what you should or should not eat. I am telling you what I eat, what I don’t eat and why. I am a 35 year old female, I am not pregnant, not breastfeeding, I don’t have diabetes, I am not allergic to any foods, etc… I have based my eating habits around the fact that I (1) want to be healthier, (2) want to lose body fat, (3) want to gain muscle.


It is truly the easiest and simplest eating plan ever. It is not a fad diet that you do for 6 weeks. It is a lifestyle change. I like to call it the caveman diet with a few modern items thrown in. There is no guessing as to what to eat and how much (for the most part). I eat real food, as close from the actual source as possible.

I do not eat meals out of a box or can. In fact I eat very little food that can be stored in a pantry. 95% of what I eat all has to be refrigerated. I do consume 1 premixed protein shake per day (low carb, low sugar)

I eat a lot of protein, either grilled, baked (with select sauces or marinades), pan fried (no breading) using EVOO or coconut oil. I eat nothing fried.

I eat all the vegetables I want. I limit my starchy veggies, in fact I typically do not eat them at all, but that is more of a taste preference than nutritional one. Potatoes are a great source of nutrition as long as you can prepare them without destroying all the nutrients, basically baking them with skin on then eating them.

I limit my carb intake to about 50-75 grams a day. I try to make sure I am getting the bulk of those carb grams from fresh vegetables and complex carb sources. I eat nothing made from white flour, enriched or not. I typically only consume bread (whole grain – check the label) maybe once a week and then it is usually just a slice. I don’t consume pasta or white rice. I am planning on adding in a ½ cup of steel cut oats in the morning and ½ brown rice before 2pm. I have really taken my weight lifting to a new level and my muscles need the energy. Again though no carb after 2pm.

I have removed about 95% of the sugar out of my diet. If you are on a low carb diet then you are also on a low to no sugar diet. Look at the ingredients in what you are eating – anything that ends in “OSE” is a sugar. You will be amazed at how much sugar you consume and do not even realize it. Sucrose (table sugar), fructose (fruit sugar), lactose (in milk) and so forth. Carbs consist of the various kinds of sugars and starches. Starches are composed of sugar molecules bonded together. Our bodies use glucose (a simple sugar molecule) as a main source of fuel. Foods that are considered “Simple carbs”(all junk food, anything with white flour, white rice, cornstarch, pasta – all made with refined starches) digest very quickly and are turned into Glucose and stored for energy use. What happens to that glucose if you do not burn it off quick enough – it gets stored as fat. The complex carbs – whole grains and vegetables (except for potatoes and yams) which have more fiber are not as easily broken down by the body. We have to expend more energy to digest these foods, therefore before our body can store complex carbs as fat, we have a fighting chance of using them up in our day to day activity. This is why I do not eat carbs after 2pm.

I have based my nutritional lifestyle change around the Atkins Diet. I did go through the 2 week carb cleanse phase. I had about 18 grams of carbs per day. This was important to me, It helped me get through the change mentally. The first 5 days were hell. I was eating a lot of crap and alot of sugar and did not really realize it. I started reading nutritional labels and learning how to decipher them. A real EYE OPENER.

Now I am not perfect and I have cravings and I don’t torture myself. I just use moderation.

I have one cheat meal per week (1 meal not 1 day’s worth of eating) I have found that the cheat meal is becoming even better. A cheat now is 2 corn tortillas with my fajitas or a PB&J sandwich.

Oh, I almost forgot – I don’t drink any type of soda – regular or diet, no fruit juices, pretty much just water (alot), unsweet tea and 1 -2 cups of coffee in the morning. I use Splenda as a sweetener but I limit that to 2 packs per day.

I will begin to post some of my meals, so you can get an idea of what I am eating. Hope this is helpful to some of you.



Stay classy!