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Old 04-10-2014, 10:10 AM   #1
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Hello

Good morning everyone. My name is Jose. I've just started to get back in shape but finding it hard to find heathy foods for me. I'm a construction worker so quick and easy is my m.o.s. Lol!! I'm 38 yrs old ice been welding pipe for over 20yrs now and all the lifting,pulling,grunting when I was young and dumb is starting to catch up with me. I've decided to give up junk food and get heathy and build muscle. I look forward to hearing you ideas and thoughts. O and by the way I don't like veggies some but not all. :(

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Old 04-10-2014, 11:05 AM   #2
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Hi Jose
Welcome to DC.

Jose
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Old 04-10-2014, 11:55 AM   #3
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Hi Jose and welcome to DC. Giving up junk food is a good place to start.
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Old 04-10-2014, 01:01 PM   #4
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Welcome Jose. This is a great place to start that healthy eating and living you want to do. Just let us know what veggies you do not like.

To start, keep a handful of raw celery and carrot sticks in the front of your fridge in mildly salted water. That way while you are perusing the fridge for something "good" to snack on, you will be most likely to grab some of them. Also enlist the help of your mate. The person who does the most shopping for the kitchen is the one who controls the diet of the household. If you find yourself buying those bags of chips, Doritos, etc., then stay out of the supermarket.

One of my favorite veggies is steamed broccoli with melted butter poured over it. I have been known to eat a whole bag of frozen florettes in one sitting.

Do you like cole slaw? Great the second day. Any raw veggie is a good veggie. The nutrients haven't been cooked out of them. Cukes, carrots, celery, onions, you get the idea.

Take smaller servings of meat and larger ones of the veggies you do like. They will make you feel fuller a lot more so than the meat. Not two pork chops, just one and a larger helping of the two veggies you should be having with each meal.

For that lunch box, bring some of those celery and carrot sticks for that coffee break construction workers take. Any of the guys says something mean, just say, "doctors orders." That usually stops it right there. Those sticks will hold you over until lunch time. An apple for dessert is a big help also. Any fresh fruit that you enjoy, make it part of your daily lunch. It wouldn't hurt to keep some in the house to nibble on while watching TV. You ate them as a kid, why not now. Keep them handy so that you reach for them instead of that big bag of chips.

Someone will come along with more idea. But this is a starter.
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Old 04-10-2014, 02:12 PM   #5
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Welcome, Jose!
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Old 04-10-2014, 02:59 PM   #6
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Hi, Jose. Welcome to DC Definitely giving up junk food is a great start. As Addie says, you'll want to replace them with healthier options or you'll find yourself getting hungry and just grabbing something easy. The fiber in fresh fruits and vegetables will make you feel fuller for longer than the junk food will, so keep that in mind. If it helps, keep some Ranch dressing on hand for dipping the veggies.

Hope this helps. Let us know if you have any questions.
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Old 04-10-2014, 04:01 PM   #7
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Welcome!

While we try to find suggestions for you to make more vegetables taste better for you (while being easy and fast to cook) maybe you'd like to drink V8 Juice to get some veggie nutrition in you.

V8 won't contain the pulp of the veggies but it's a good start. You can take a can to work in your lunch box (if you use one) or to drink on a break instead of a can of soda.

It's great that you'll be taking control of your body. No need to be obsessed about eating healthy, just a gradual change in your choices.

Here's a site that will give you some ideas for fast (and cheap) recipes.

"100 Delicious, Dirt-Cheap Recipes for the Starving Student"

100 Delicious, Dirt-Cheap Recipes for the Starving Student - OnlineCollege.org

And pizza? If weight isn't a problem for you a pizza doesn't always mean junk food. It's bread (can be a whole wheat crust), some olive oil, cheese (not too much), tomato sauce (there's a veggie! ). What's wrong with that----- as long as you don't eat the entire pizza at one go.

Bean burritos. Easy to make. Can be frozen to heat up in microwave. Add some salsa (more veggie!) Here's a recipe from the Starving Student site:

"For a quick grab-and-go breakfast, make up your own breakfast burritos and freeze them. We like ours with just fried potatoes, scrambled eggs, and cheese, but you could easily add cooked bacon or sausage.

12 flour tortillas
6 eggs, scrambled
6 potatoes, diced and fried
grated cheese
cooked and diced bacon or sausage (optional)
salsa (optional)
Scramble the eggs the way you normally would and cook up the potatoes. Bake the bacon or fry up the sausage. (Entirely optional)

Soften the tortillas so they'll be more pliable.[...]

Lay out the tortillas and add the filling ingredients. Roll up, tucking the ends in first. Wrap in plastic wrap, then place all the burritos in a gallon freezer bag so you can find them easily.

To eat, heat in the microwave a few minutes until warmed through."
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Old 04-10-2014, 11:01 PM   #8
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Wow!! I'm amazed by the response I've gotten from everyone. Thank you. It means a lot. I started a high protein diet that includes nuts, boil eggs, carrots, apples, meats, and a whey protein shake. Question: do you think cocktail peanuts are ok to eat? And I heard that deli meats such as ham, roast beef etc... are bad for ya? What would be a good supplement? I want to turn this into thisClick image for larger version

Name:	ImageUploadedByDiscuss Cooking1397185258.691564.jpg
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Hope to hear from y'all soon.
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Old 04-10-2014, 11:26 PM   #9
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Peanuts are packed with protein, but also high in fat, at least it is a good fat. Drinking whey shakes are not any better than drinking a glass of milk. They also pack a hefty calorie count.

The deli meats are high in salt, you are getting to an age when you need to start considering your blood pressure, salt and sodium content can push you over that ine into high blood pressure, especially if there is a family history of it.

Oh BTW, welcome to DC!
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Old 04-10-2014, 11:39 PM   #10
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Of course you got a great response. There are a LOT of folks here who care about others. And yes, nuts are an excellent source of protein. I have digestion problems brought on by an abdominal surgery many years ago. When I am flagging downward, the first thing I reach for is nuts to bring my energy level up.

Deli meats are loaded with salt which will cause you to retain water and are loaded with chemicals to give them a longer shelf life. You are better off making a roast of a chicken or piece of beef and slicing it thin enough to make sandwiches. Deli meats will help you to bulk up, but only with fat.
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