Meal Mentor

How to Shop for Clothes During Weight-Loss

Recently Carolyn posted the following question on Facebook: "For those of you who have lost a lot of weight...what are you doing about your wardrobe that will not break the bank? I know this is a terrible problem to have :)"

Indeed it is a good problem to have! WTG Carolyn!

When I was losing weight, I was still in school so money was impossibly tight. I tried not to buy new clothes until I reached my goal weight but I eventually got to a point where I had to buy some in-between sizes. Most of my old clothes were just too big and wearing them looked sloppy (not an impression I wanted to give to potential employers!) or they fell off.

My advice: While working towards your goal weight, try buying items that are very cheap or on sale (i.e. hit up stores like TJ Maxx, Target or Kohls, esp. if they are having a big holiday sale) and get acquainted with your local thrift store. (Some towns also have clothing swaps!). If possible, look for items that will work for your changing body, too. For example, when I was still losing I found a black skirt that was pretty stretchy, and it gave quite a bit, so I was able to wear it as my body went down 6 sizes. It wasn't until I was at my goal weight that it was too big to wear and by then I'd worn it to shreds. I also found a few dresses that were a little tight, but wearing them was still flattering, and they only looked better as I lost so I got great use out of them. Also, stick to basics -- black skirt, black pants, brown capris, a few basic tops that you can dress up with items you own (i.e. necklaces and scarves, or ties for men) so it looks like a new outfit.

I also recommend sticking to a color palate so you have many combinations and options. That "minimalist" approach to clothing is great when you're losing and even better for saving money on your wardrobe in general.

Dozens of comments from others also poured in-- here are some of the highlights:

"I like repurposing clothes. I made the cutest skirts out of old Tshirts. So comfy and forgiving with sizes since they are soft and stretchy."

"I'm relying on dresses and leggings. They're pretty forgiving and can usually fit one or two sizes either way."

"A friend lost a lot of weight in the last year so I asked if she had any old sizes lying around. She gifted me two garbage bags filled with her old clothes in my new size, and some smaller sizes. It never hurts to ask for what you want or need!"

"Host clothing swaps. I get a bunch of friends together for the evening, and everyone brings clothes they're done with, and leaves with new-to-them things. Anything left over gets donated."

"I find great bargains at "Ross, Dress for Less." They seem to be in most parts of the country now. And Tuesdays is "Senior Discount Day," 10% off for anyone 55+"

"Check out free cycle - look for a group in your area. You can post items you have to give away and post requesting items you are looking for. I've given and received so much through this site."

"I've lost 20lbs and I still have a LOT of pants that are pretty loose but I wear a belt!! Unless they look reaaaalllly bad or won't stay up at all..."

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3-Ingredient Vegetable Soup (Soy-Free) (Gluten-Free)

This soup is faster than any fast food and as quick and easy as canned soup -- but so much healthier! It's a warm and comforting snack and a great start to any meal. Add a salad and some crackers and voila!

Vegetable Soup (serves 1) 1 cup low sodium vegetable broth, 1-2 tbsp tomato paste, 1 cup frozen mixed vegetables, hot sauce - optional

Whisk all ingredients together and heat until warm-- in microwave or on stove top (stove top works best). Season with salt and pepper if desired. For heat lovers, add hot sauce to taste or drizzle on top.

Per serving: 160 calories, 0.4g fat, 33.9g carbohydrates, 9.3g fiber, 10.6g sugars, 6.6g protein

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How To Jazz Up Simple Meals

Recently a client wrote in saying while she loves simple foods, they get boring after a while. Eventually she starts losing her desire and resolve to eat clean and returns to junk foods.

My advice? Fall in love with condiments.

Happy Herbivore's 6-ingredient bean burger on a whole wheat bun is a healthy choice, but I admit a little boring on it's own.

Add a lettuce leaf or some baby spinach, a slice of tomato, Dijon mustard and voila! That plain ol' burger becomes magical and even more healthy. Or serve it burger-style with lettuce, tomato, red onion, pickles and condiments. These additions require very little extra effort but make such a difference in your eating experience!

One of my favorite snacks is a slice of whole wheat bread, toasted, slathered with a little bit of hummus, topped with a slice of tomato and a sprinkle of salt and pepper. It's so easy to make but tastes so good and feels so much fancier than just a tomato, or just a piece of toast or even a tomato sandwich. Sometimes I put the hummus and tomato on top of cucumber slices or I skip the tomato and add chopped green onion instead.

Maybe I'm a bit of a diva but I swear a plate of cucumber slices topped with hummus and onion is way more enjoyable (a more foodie-like experience) than dipping cucumber slices into a tub of hummus -- and I like that pre-spreading also forces good portion control too!

Next hummus, fat-free vegan mayo (or unsweetened vegan yogurt), Dijon mustard, hot sauce, salsa, yellow mustard -- these condiments can really spruce up any dish that feels a little too simple or a little too boring. Ketchup and BBQ sauce work too, but can sometimes be high in sugar or calories, so keep an eye out with those.

You can also add flavorful fruits like pineapple or mango (keep frozen chunks in your freezer for easy grabbing) to any dish for more color and flavor. (Remember, you eat with your eyes too! That's one of the reasons simple meals feel so boring!)

Finally, spices are a great way too. I was really into eating steamed sweet potatoes as a snack but as much as I love them, they started getting boring on me. That's when I started adding cinnamon or pumpkin pie spice to my sweet potatoes. I also like using garam masala.

Same thing happened with white potatoes, by the way. My resolve? I started putting salsa on top, or Cajun seasoning or balsamic vinegar. All these additions have negligible additional calories (if any at all) but they made the experience new and exciting. Similarly, I like to jazz up leftover brown rice by drizzling a little hot sauce and soy sauce on the rice then adding chopped green onion on top. It's so fast, so easy and way better than boring plain rice in a bowl!

Do you have any tips for jazzing up a dull recipe?

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Does That Food Pass The 5-Finger Rule?

In a perfect world I would make everything from scratch -- my bread, my beans, my almond milk, etc. but I don't live in a perfect world. I'm not ashamed to admit I often rely on a few short-cuts like store-bought tortillas, wraps, breads, crackers and unsweetened almond milk to get by. I even buy canned beans from time to time and precooked grains (like brown rice) that takes a minute or two in the microwave.

I know it's not 'ideal,' but I'm all about progress, not perfection, and doing the best I can within my limits and circumstances.

Still, I want to make the best choice possible when it comes to purchasing these premade items which is where my finger rule comes from. If there's more ingredients than I have fingers, I probably shouldn't buy it.

Most of the items I buy that are commercially prepared (i.e. almond milk) easily meet this rule. If the item I'm considering has more than 5-ingredients, I ask myself how many ingredients I would need to make it from scratch at home. If the list on the store-bought product is substantially longer I look for another options.

For example, when I'm buying beans, the only ingredient should be beans (and water) because that's all I need to make beans at home. Similarly, when I'm buying bread, it should be flour, water, yeast, salt and perhaps a sweetener. If it has a list like this bread, something is very wrong!

Less is definitely more when it comes to store-bought foods!

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From Atkins to Plants - A Family Story

Last week I received this incredible email from one of our meal plan users -- I just had to share it on the blog today:

My husband, who is quite overweight, has long believed that the only way he can lose weight was on the Atkins diet. But, even if I was willing to stock the freezer with the massive amounts of eggs and meat that he said he needed, he couldn't stick to the diet. Every few days he would eat something not on his diet, declare the day shot, and binge on carbs. It was frustrating and expensive.

In June, I saw Forks Over Knives. My mother had heart disease. My father has heart disease. My brother has already had his first heart attack. I decided that I would try to ease into a plant-strong diet, but allow myself to eat meat and dairy on weekends. To my surprise, when my two youngest daughters learned what I was doing, they wanted to as well. So, I started gathering recipes and cooking plant-strong. Over time, we reduced our meat and dairy consumption to maybe one or two meals a week.

Meanwhile my husband kept insisting that Atkins was the only way that he would lose weight and continued to cook separately for himself. But, when he tasted our plant-based food, he agreed that it was good. So, that was a start.

Two weeks ago, I was working from home. I asked my husband if he would mind if I put something on Netflix to listen to while I worked, and put on Forks Over Knives. I didn't say anything about the movie to him. I didn't ask him to change his diet. But, I could see that the movie was gradually gaining his interest. He started asking me questions. And, by the time the movie was over, he said he wanted to go plant-strong as well.

He's still had a bit of meat and cheese on the weekends, but nothing like before. And, when we went to the doctor last night, he learned that he had already lost 10 pounds, and his blood pressure was WAY down. He complained bitterly to me (with a huge smile on his face) that he really hated when I was right.

As for me, I've lost about 20 pounds since June. We aren't perfect vegans yet because I don't want the kids or hubby to feel they can't have something or that I'm depriving them. But, I've learned a lot of new recipes from the meal plans and I'm finding that the cravings for meat and dairy have gone way down. Thank you for helping to make the switch easier for us.

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Exercise Excuse Busters! (You've Said It, Here's How It's Not True!)

Don't let these exercise excuses get the best of you! Get active and moving!

1 - I'm too busy. Squeeze in mini workouts, take the stairs, park at the far end of the parking lot, do stretches and arm circles while you watch TV, make a date to walk or jog instead of get dinner with a friend.

2- I'm too tired. Exercise = more energy! Schedule exercise when you tend to feel the most energetic. For me, I'm an early bird.

3- Exercise is expensive! Walking is free.

4- Exercise is boring. Exercise with a friend, an ipod - try books on tape! Mix it up too. Walk, jog, run, swim, repeat. You can also get DVDs cheap online and there are great services like FitnessGlo and YogaGlo that are less than $20 a month.

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