I am 6’1-1/2 and was 368 when I started this program. My goal is 195. After reaching that goal I hope to get down to 180. Here is a little more on shopping and food preparation. Since I started this program I have not once felt deprived and have ate when I was hungry even though I do count calories. I have upped my calorie intake between 1800-2500 since I am getting in so much cycling, around 200 miles per week, plus running 3.2 miles most mornings and a couple trips to the gym per week. I hope no one thinks I am advocating the need to get in as much exercise as I do. I enjoy cycling very much and was one of the faster riders in my area with the weight off. So that is the challenge to myself to get back in top form so I am not only after weight loss and a healthier body but to also be in tiptop shape.

I remember my first 2 weeks getting over the sweet tooth, every time I got a sugar craving, I ate pineapple in it’s own juice mixed with fat free cottage cheese, that really help me get through the cravings and satisfied me. After a couple weeks I switched over to fat free yogurt. Cottage Cheese is much higher in cholesterol.

I am not much on cooking, I am single and do prepare my own food. I have found it easier to not eat out. When going to family or friends I carry whatever I plan to eat. My friends and family all understand the struggle with obesity over the years and support me any way they can. I always keep water with me in my vehicle and also carry bottled water to work.

When shopping I know exactly what I am going to buy and do not vary at all. Usually my list consist of 6 packs of fresh spinach, 10-16 heads of broccoli, 4 lbs. fresh carrots, 6-8 bunches of bananas, 6 large cans of crushed pineapple in it’s own juice, 7 Gala apples, 2 large cans of whole tomatoes, 2 large bottles of hot Pace Picante salsa, 2 lbs. of pinto beans, 2 lbs. of brown rice,  (2) 32 oz. containers of plain fat free yogurt, (5) gallons of distilled water, and 1 large pack of bottled water in 16 oz. bottles.

I cook once a week, the 2 lbs. of pinto beans are cooked in 28 cups of water for 3 ½ hours, I do not soak them, I wash the beans, put them in the pot of water, bring them to a boil, set the temperature on medium, put the lid on the pot. After 3 hours of cooking I take a ladle and mash some of the beans on the bottom of the pot to make the bean soup thicker and give a more hearty taste. I do add one tablespoon of salt, which I need with the amount of exercise I get. The 2 lbs. of brown rice is cooked in 6 1/2 cups of water, I bring it to a boil, set the temperature on medium, put the lid on the pot. It takes 30 min to cook. I also add salt to the rice, about ¾ of a tablespoon. After the beans and rice are cooked I mix them together in the pot I cook the beans in and simmer on medium heat for about 15 minutes, be careful it will stick to the pot after adding the rice. After cooling I put the beans and rice in containers. I was freezing them in 1-¾ cup containers, but the last few weeks I have been keeping them in containers in the fridge, although I have beans and rice in the freezer also. When warming I add a little water, if I want a bean soup I add 1/3 water and 2/3beans & rice when warming.

The spinach, broccoli, and carrots I juice every morning, I have a 4 cup measuring cup and I fill it with spinach packed tight, depending on the size of the head of broccoli 1-2 heads including the stem, and 3 carrots. I wash the carrots and broccoli cut the ends off the carrots and the end of the stem on the broccoli. This usually gives me close to 16 ounces of fresh vegetable juice. I really enjoy it and look forward to my juice each morning. To get the full benefit of the juice, you need to chew it that is swishing it around in your mouth before swallowing it. From what I have read that helps to better digest the juice.

The juicer and smoothie maker can be purchased from Amazon.com. Click on juicer or smoothie to check them out at Amazon.

I also make 2-3 smoothies each day. I let the bananas ripen until they have brown spots on them and then peel and freeze them in freezer bags. The morning smoothie takes

32 oz. of water, 2 frozen bananas, 5 heaping tablespoons of pineapple, three scoops of protein mix (Any Whey, it has no cholesterol, www.optimumnutrition.com) and 1-1/2 tablespoons of extra virgin olive oil. I add the olive oil to make sure I get enough fat, including the olive oil I usually get less than 25 grams of fat per day. I drink 12-16 ounces of the smoothie and carry the rest in a thermos to work. Usually I make a smoothie at work around 1:PM. This one I use 1 cup of water, 3-4 heaping tablespoons of pineapple, 2-3 heaping tablespoons of the plain fat free yogurt, and 1 banana. I also like to make a smoothie when I get home, same as above except I add 1 scoop of the whey protein mix.Usually I eat beans and rice for lunch and dinner 1-1/2 to 1- ¾ cups at each meal. Sometimes at night I may have to go back for another serving an hour or so later. I add tomatoes (puree in blender) and Pace Picante salsa to the beans after warming.

Beans and tomatoes are also great for your health. A study by Harvard University found that people who consumed one 1/3-cup serving of cooked beans daily were 38% less likely to have a heart attack than those who ate beans once a month or less. A study with tomatoes found that 10 tomato-based foods per week was a good preventive measure for prostate cancer. I had read some time in the past the more of your diet that is raw the better. Raw fruits and vegetables have all the vital elements of life. Raw foods contain live enzymes, organic minerals and vitamins, and high quality protein. Our forefathers who lived their lives seemingly oblivious of most of the diseases that traumatize us today also subsisted on mostly raw or minimally cooked food. 

I also eat at least one apple per day and you will find me reaching for a banana numerous times through out the day. Water is always at my side and consume at least ½ gallon per day.

I eat a lot of beans and brown rice since I don't care to cook very often, but there are a lot of low fat vegan recipes that are great. In Dr. Dean Ornish's book "Eat More, Weigh Less" there are numerous recipes in the back of the book, he also has a book with just low fat recipes, "Everyday Cooking with Dr. Dean Ornish: 150 Easy, Low-Fat, High-Flavor Recipes"

There are also many recipes on the Internet. I think the best of these is fatfree_vegan. Just go to http://groups.yahoo.com/group/fatfree_vegan/ and join. Their files section is loaded with Ornish friendly recipes. Not all fall into the 10% limit but most do. I encourage everyone to join this group and start exploring. The group also has a website http://fatfreevegan.com/ that even has a section with kid friendly recipes. Between fatfree_vegan and http://www.fatfree.com/ you should be busy in the kitchen for a long time.