Bob's Skinny Rules #13-20

Sorry. I have been MIA for two weeks. I am taking 4 classes this summer and they are sucking all my time! It is horrible. So, I am going to post the rules for the last two weeks and then the last two rules for next week. I have a mid term on Sunday and a presentation due next week, so I am not sure I will be able to post the last two next week. I am still working on these rules. I am feeling great and doing well. Last week, I was a little relaxed and the scales showed it, so it's back to being strict with the rules this week.

here ya' go!

Rule #13 Get rid of fast foods and fried foods. Do I need to explain this one?? I think not.

Rule #14 Eat a real breakfast. Bob quotes a study that shows that breakfast skippers are 4.5 times more likely to be obese than breakfast eaters! Wow! He suggests eating oatmeal, Greek yogurt, or eggs- try egg whites. I have been eat some green protein packed oatmeal for several weeks now. I look forward to it actually. It is SO filling. I mix 1/3 cup (1 serving) of Coach's Oats, 3 tablespoons of pureed spinach, 1/3 cup egg whites, cinnamon to taste (lots of it), 1/2 cup of water. Then I top it with 1 cup of strawberries and 1/2 a banana. MMMMMM! It is good! I can't taste the spinach or the egg whites and I have added veggies and protein and fiber to my bland oatmeal! 

Rule #15 Make your own food and eat at least 10 meals at home a week. This actually isn't that difficult- at least for us. If I eat breakfast and lunch at home 5 times a week, I've got all my meals. Bob mentions that when you eat at home, you eat less and have control over how you cook your food. There won't be any hidden butters, salt, or sugars added to your meal. 

Rule #16 Banish high salt foods- This means not adding salt to your meals. I used to salt everything. Then I discovered the world of spices! There are some great salt free seasonings and spices out there. I use Italian seasoning, basil, oregano, and Trader Joe's 21 Seasonings (Love it! Salt free!) on all my veggies! So I say experiment with spices! 

Rule #17 Eat your vegetables- Just do it! This one has been made easier for me by subscribing to a local CFA. I get a variety of fruits and veggies each week and then think of ways to use them in my meals. I love it because I have discovered so many fruits ans veggies I really like I never knew existed! The book also mentions pureeing veggies and sneaking them into your meals. I do this with spinach or kale. I add it to my oatmeal and morning fruit smoothies. I also add spinach to pancakes or french toast if I make it. The great thing is you get the nutrients without even tasting it.

Rule #18 Don't drink your calories. This includes soft drinks, juices and juice drinks, energy replacement drinks, coffee, and alcohol. I had a hard time getting to this one while I was working, no it wasn't because I was drinking the night away over my students. I was addicted to coffee to make it through the morning. I am happy to say that I have replaced my morning coffee with a fruit spinach smoothie. It is so filling and much better for me. Bob does say it is okay to have coffee- black! Um... No thank you! I do occasionally have a frappaccino in place of my smoothie if I am out and about, but it is a light one with no whip and has the same # of calories.

Rule #19 Sleep right. Getting enough sleep helps you lose weight. When you don't get enough sleep, you are more prone to lose control of your eating the next day. 

Rule #20 (my favorite!) Plan one splurge meal a week. Bob calls this the 80/20 rule. You eat good 80% of the time and splurge 20% of the time. Can I just say I have been dreaming of my splurge meals for weeks and have them lined up for the next few months! This still doesn't mean you can eat fast food- Bob says eat real food. You should still try to show restraint- not bread before your meal or nothing to drink except water- and a lot of it. Bob says that when you plan the splurge you are in control and it takes away the guilt of the old diet-binge eating-guilt cycle. Let me say that my splurge meals the last two weeks have been HEAVEN! Mmmmm!! I try to plan my splurge meals for those times when I know I am eating out or will be somewhere that I cannot control what I eat. For example, I was at a wedding last weekend, on a boat, a couple of hours away. By the time we ate, I was starving. I ate, and I enjoyed it! But that was it for the week. 

I am sticking to these rules. I am very close to my goal... I think this is certainly a lifestyle change for me. The no carbs after lunch is difficult, but I think makes the most difference for me right now. How are you doing? Are you still with me? If not, it's not to late to start.