Tough time with veggies

[Arcoiris74]

Hello all, new to the site.

Probably a dumb question to most, but have any of you struggled to eat fruits and vegetables? By my own fault, I've lived off of junk food, and now in my 30's overweight of course. However, it's difficult to consume a small salad or eat an apple. I'm obviously trying to lose weight, and like to get back into lifting seriously. I know the answer is eat right and break up the meals, but any tips on how to get off the sugar are appreciated

G

[ProfGumby]

Originally Posted by Arcoiris74

Hello all, new to the site.

Probably a dumb question to most, but have any of you struggled to eat fruits and vegetables? By my own fault, I've lived off of junk food, and now in my 30's overweight of course. However, it's difficult to consume a small salad or eat an apple. I'm obviously trying to lose weight, and like to get back into lifting seriously. I know the answer is eat right and break up the meals, but any tips on how to get off the sugar are appreciated

G

You are not alone. Probably 80 % of Americans eat far less fruits and veggies than we are supposed to. And, as you said, it is difficult to eat a salad or a nicer piece of fruit. The texture is just not as paleasing as a donut or a nice cheeseburger.....

However with a little effort you will become accustomed to it. I have also since found a way to be sure I get all I need, plus so many other benefits. But since I am associated with the product/organization...well I do not want to violate any forum rules, but there is a link in my profile.....

[Insex]

Welcome to EF, Arcoiris74.

What I find to be very helpful when attempting to eat healthier is to never let the junk food in the home in the first place. That is, when you go to the store, stay away from the junk food sections. Walk along the outer ring of the store, that's where all the healthy foods are. The middle sections of the store is where they pack all the junk foods, frozen foods, sodas, ect.

You'll quickly find that if you never let junk foods get into your home, and all you have is healthy food choices in your refrigerator and cabinets, then you'll be able to resist temptation to eat unhealthy foods because they won't be available!

If you can't stand the taste of raw vegetables in your salad alone, then add a little bit of salad dressing to the mix. Sure, a lot of health experts recommend to stay away from salad dressing altogether, but that's only because they assume people are going to run with it if they say it's OK to include salad dressing and make their salads into dressing soup. If you put no more than a tablespoon of salad dressing in your salad and mix it up, you can make your salad quite tasty and healthy.

Another thing you can do if you don't like the taste of raw vegetables is to steam them. A lot of people prefer the taste of steamed vegetables to raw vegetables.

There are tons of other recommendations the other members here can give you for fruits and vegetables. The main thing to do is to remember that this is a lifestyle change. You cannot view eating healthier as a one-time deal that takes place from this date and ends precisely on this date. To experience the benefits of eating healthier you'll have to make this an ongoing process that will continue for the rest of your life. The longer you eat these new foods for, the more accustomed you will become to their taste.

[wildstang]

the only thing i can add is since all the bases have been touched i woulda said is never shop for food on an empty stomach! i notice if im hungry i tend to want some junk food if passing the isle but if im full from dinner or such i notice i dont have those kind of cravings.

[A1food4U]

The thing here is to remember your changing for the better. It won't happen overnight.

Here's a suggestion, what kind of junk did you eat before? sugary, salty, gooey?
now, within reason, you could add little signatures from these flavors to your healthy new choices. If you crave sweets, try adding Mandarin oranges or dried fruits to your salad, you could also mix corn syrup and water 3 to 1, then use it in a spray bottle to add a bit of sweetness to things. I stress a bit, don't over do it.

Gooey is tough, but salty is easy, crunchy veggies almost always got with a touch of salt, lo sodium brands are always best. Melt the salt in water and use the same squirt to taste principle. Also, try new combinations of things, you can mash a banana, add mango juice and a touch of vinegar to make a lite dressing that will give you a flavor "pop" on things.

In today's market, variety abounds. Use it to your advantage, experiment to find produce that you do find apealing. Your post suggests that you have been avoiding these most of your life so be adventurous, you may find one or two new things per season that will help add healthy alternatives to your diet.... Good Luck!!!

[torofuerte]

My tip is to ignore food as anything other than fuel. I hated brocolli, but now I cannot live without it. I simply sucked it up and started eating it.

Fuel is not for pleasure, or for enjoyment, or something do be eaten out of habit. It's fuel, a source of nutrients, plain and simple. If we must eat something, it's because we need it, not because we like it. Granted, it is difficult and we will always break that rule, but that's the rule we must always strive.

So it's a matter of just doing it - it is hard to do but that's the only way to overcome the mental barriers WE CREATE OUT OF HABIT between us and proper eating. As the nike commercial says, "just do it".

As for the sugar, sugar cravings, specially in the afternoon, that's a sign your diet is lacking in carbohydrates. Not just carbs, but you need more complex carbs in your diet. Think oatmeal, sweet potatoes. Think small carb-protein-fat balanced snacks such as Zone bars (the best for that particular purpose IMO.)

Judo Olympian, BJJ blackbelt and S&C coach Rhadi Ferguson has something to say on that subject:

YouTube - How To Beat The Sugar Cravings -- Ask...

I suggest you read this first:

Examples of Simple and Complex Carbohydrates.

And then immediately and without pause read the following by Dr. John Berardi:

The 7 Habits of Highly Effective Nutritional Programs

Then later on, after you have digested the information in the previous links, read the following (also by Dr. Berardi.)

Protein Prejudice

Good luck.

[Arcoiris74]

Thanks for all the tips. One of te biggest addictions I have is soda and chocolate (who deosn't?). I've been able to work on soda, but I need my chocolate fix; are the zone bars ok if I don't go overboard?

G

[torofuerte]

Originally Posted by Arcoiris74

Thanks for all the tips. One of te biggest addictions I have is soda and chocolate (who deosn't?). I've been able to work on soda, but I need my chocolate fix; are the zone bars ok if I don't go overboard?

G

No, you don't need your chocolate fix. And no, when it comes to food, any food, nothing is ok if done overboard. I mean, c'mon.

Jesus Christ allmighty, how could you possibly ask this, specially after the clip I posted in my previous response? Did you hear the video? Did you read the links I gave you?

Either you are serious in this (and truly go through the process without hesitation), or not. Only you know.

I'm not going to sugar-coat it when I say this: Be strict and stick to a change in your diet and moderation, or don't do it at all. Half-made commitments don't work. They never do. Period.

[Arcoiris74]

I appreciate the clip and advice, but geez, take it easy, points well taken.

I've always failed going cold turkey miserably cause I'm not lying when I say I really eat very poor foods. However, I've been progressing with the tips; having whole grain cereal or oatmeal in the morning, and fending off urge for sweets at night time when i get home from work.

[Italianangel]

try juicing some of it to suck it bavck but you need to eat some for the bulk n fiber.