Wednesday, October 19, 2011
TO BLOG OR NOT TO BLOG...
Good afternoon ladies. There does not seem to be much interest in this blog so I will add a new post just once in awhile. It seems most of us have given up on the weight loss fight. I am sad to say that I have put on most of the weight that I lost over the last 2 year. It started this past May, the accident, the 71 day headache, depression, not knowing what was going on with Calvin's job or for whatever other reason. I am back somewhat on track but it is going to be a long fight to get back to where I was. If anyone has a post to add please do so or send me an email and I will add it for you. I am going to work more on my personal blog which will keep you all updated on life after 60 for Calvin and I. Feel free to check it out once in awhile and of course I love the feedback and comments. Here is how to get there. http://nantsnotes.blogspot.com/
Friday, August 26, 2011
More Random Quotes
"When one door closes another door opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us."
~ Alexander Graham Bell
"Experience is not what happens to you; it is what you do with what happens to you."
~ Aldous Huxley
Families are Forever
~ Alexander Graham Bell
"Experience is not what happens to you; it is what you do with what happens to you."
~ Aldous Huxley
Families are Forever
Thursday, August 25, 2011
Something to think about...
"What lies behind us and what lies before us are tiny matters compared to what lies within us." - ~ Ralph Waldo Emerson
“All great changes are preceded by chaos.”
~ Deepak Chopra
"You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change rather than allowing it to master you."
~ Sri Ram
“Your life does not get better by chance, it gets better by change.”
~ Jim Rohn
“All great changes are preceded by chaos.”
~ Deepak Chopra
"You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change rather than allowing it to master you."
~ Sri Ram
“Your life does not get better by chance, it gets better by change.”
~ Jim Rohn
Wednesday, July 27, 2011
TIP OF THE DAY - THURSDAY
MORE INFORMATION ON FAT: THE GOOD, THE BAD, AND THE UGLY
-- By Nicole Nichols, Fitness Instructor & Health Educator
Since your body makes about 80% of its cholesterol, the other 20% comes from the foods you eat. Dietary cholesterol is only found in foods of animal origin, such as meat, fish, eggs, and dairy products. All individuals (and especially people with high cholesterol levels) should limit their intake of dietary cholesterol to less than 300 milligrams daily. But as you'll soon learn, limiting your dietary cholesterol intake is only a small part of a cholesterol-lowering diet. The types of fat you eat can have a much larger affect on your cholesterol levels.
After the low-fat and fat-free craze of the nineties, many people still fear fat or just don't understand it. It may come as a surprise that fat is very valuable to your health. Some kinds are good for you, while others are not.
When you’re making food choices, the types of fats you choose are just as (if not more) important than the amount of cholesterol the food contains.
These heart-healthy fats are part of a cholesterol-lowering diet:
Monounsaturated Fats are the healthiest fats. They decrease your total blood cholesterol but maintain your HDL (good) cholesterol. Ideally, most of the fat in your diet should come from this group, which includes: almonds, avocadoes, cashews, canola oil, hazelnuts, macadamia nuts, natural peanut butter, olive oil, olives, pecans, peanuts, peanut oil, pistachios, sesame oil, sesame seeds, and tahini paste.
Certain margarines (those made primarily of the oils listed above) also fall into this healthy category of fats. But exercise caution when choosing one. Avoid those that list any form of "partially hydrogenated" oil in the list, which is a red flag for unhealthy trans fats (explained below).
Polyunsaturated Fats are somewhat healthy fats that decrease your total blood cholesterol by lowering both the LDL (bad) cholesterol and the HDL (good) cholesterol. Lowering your total cholesterol is great, but because these fats also lower your HDL (good) cholesterol, you should only enjoy them in moderation. You'll find polyunsaturated fats in corn oil, mayonnaise, pumpkin seeds, and sunflower seeds.
A special group of polyunsaturated fats is called Omega-3 fatty acids. These are heart-healthy and can be found in high-fat fish (albacore tuna, mackerel and salmon), other seafood (herring, lake trout, oysters, sardines, shellfish and shrimp), and plant sources (butternuts (white walnuts), flaxseed, flaxseed oil, hempseed, hempseed oil, soybean oil, and walnuts).
Certain margarines and most salad dressings (those made primarily of polyunsaturated or omega-3 fats) also fall into this somewhat healthy category.
Now that you know which fats to include as part of your cholesterol-lowering plan, it's time to learn about the types of fats that are bad for your health.
To lower your cholesterol, avoid these unhealthy fats:
Saturated fat is unhealthy fat that increases both your total cholesterol and your LDL (bad) cholesterol. Some experts say that limiting your saturated fat intake is one of the most important cholesterol-lowering tips you can follow. No more than 10% of your calories should come from saturated fats—that's about 15-25 grams daily, depending on your calorie needs. Keep this number as low as possible. Try to limit or avoid these sources of saturated fat: bacon, bacon grease, beef, butter, cheese, cocoa butter, coconut, coconut milk, coconut oil, cream, cream cheese, ice cream, lard, palm kernel oil, palm oil, pork, poultry, sour cream, and whole milk.
Trans fat is the unhealthiest fat you can eat! It increases your total cholesterol and your LDL (bad) cholesterol while lowering your HDL (good) cholesterol. Even eating a small amount of trans fats significantly increases your risk of heart disease—especially if you already have risk factors like high cholesterol. Limit your intake of trans fats as much as possible. Experts haven't established any level of trans fats as safe, so keep you intake near 0 grams. Food products that contain trans fat include vegetable shortenings, hard stick margarines, crackers, candies, cookies, snack foods, fried foods, doughnuts, pastries, baking mixes and icings, store-bought baked goods, and more.
Although some fats (monounsaturated, Omega-3's) are healthier than others (saturated and trans fats), it's important to remember that fats are still high in calories. Consuming too many—even the healthy ones—can result in weight gain. So limit your total fat intake to less than 30% of your total calories each day. This is about 45-65 grams each day (more or less depending on your calorie needs).
Of course, there is more to a cholesterol-lowering plan than eating good fats and avoiding bad ones. Exercise, weight loss, a healthy diet and not smoking also play important roles.
-- By Nicole Nichols, Fitness Instructor & Health Educator
Since your body makes about 80% of its cholesterol, the other 20% comes from the foods you eat. Dietary cholesterol is only found in foods of animal origin, such as meat, fish, eggs, and dairy products. All individuals (and especially people with high cholesterol levels) should limit their intake of dietary cholesterol to less than 300 milligrams daily. But as you'll soon learn, limiting your dietary cholesterol intake is only a small part of a cholesterol-lowering diet. The types of fat you eat can have a much larger affect on your cholesterol levels.
After the low-fat and fat-free craze of the nineties, many people still fear fat or just don't understand it. It may come as a surprise that fat is very valuable to your health. Some kinds are good for you, while others are not.
When you’re making food choices, the types of fats you choose are just as (if not more) important than the amount of cholesterol the food contains.
These heart-healthy fats are part of a cholesterol-lowering diet:
Monounsaturated Fats are the healthiest fats. They decrease your total blood cholesterol but maintain your HDL (good) cholesterol. Ideally, most of the fat in your diet should come from this group, which includes: almonds, avocadoes, cashews, canola oil, hazelnuts, macadamia nuts, natural peanut butter, olive oil, olives, pecans, peanuts, peanut oil, pistachios, sesame oil, sesame seeds, and tahini paste.
Certain margarines (those made primarily of the oils listed above) also fall into this healthy category of fats. But exercise caution when choosing one. Avoid those that list any form of "partially hydrogenated" oil in the list, which is a red flag for unhealthy trans fats (explained below).
Polyunsaturated Fats are somewhat healthy fats that decrease your total blood cholesterol by lowering both the LDL (bad) cholesterol and the HDL (good) cholesterol. Lowering your total cholesterol is great, but because these fats also lower your HDL (good) cholesterol, you should only enjoy them in moderation. You'll find polyunsaturated fats in corn oil, mayonnaise, pumpkin seeds, and sunflower seeds.
A special group of polyunsaturated fats is called Omega-3 fatty acids. These are heart-healthy and can be found in high-fat fish (albacore tuna, mackerel and salmon), other seafood (herring, lake trout, oysters, sardines, shellfish and shrimp), and plant sources (butternuts (white walnuts), flaxseed, flaxseed oil, hempseed, hempseed oil, soybean oil, and walnuts).
Certain margarines and most salad dressings (those made primarily of polyunsaturated or omega-3 fats) also fall into this somewhat healthy category.
Now that you know which fats to include as part of your cholesterol-lowering plan, it's time to learn about the types of fats that are bad for your health.
To lower your cholesterol, avoid these unhealthy fats:
Saturated fat is unhealthy fat that increases both your total cholesterol and your LDL (bad) cholesterol. Some experts say that limiting your saturated fat intake is one of the most important cholesterol-lowering tips you can follow. No more than 10% of your calories should come from saturated fats—that's about 15-25 grams daily, depending on your calorie needs. Keep this number as low as possible. Try to limit or avoid these sources of saturated fat: bacon, bacon grease, beef, butter, cheese, cocoa butter, coconut, coconut milk, coconut oil, cream, cream cheese, ice cream, lard, palm kernel oil, palm oil, pork, poultry, sour cream, and whole milk.
Trans fat is the unhealthiest fat you can eat! It increases your total cholesterol and your LDL (bad) cholesterol while lowering your HDL (good) cholesterol. Even eating a small amount of trans fats significantly increases your risk of heart disease—especially if you already have risk factors like high cholesterol. Limit your intake of trans fats as much as possible. Experts haven't established any level of trans fats as safe, so keep you intake near 0 grams. Food products that contain trans fat include vegetable shortenings, hard stick margarines, crackers, candies, cookies, snack foods, fried foods, doughnuts, pastries, baking mixes and icings, store-bought baked goods, and more.
Although some fats (monounsaturated, Omega-3's) are healthier than others (saturated and trans fats), it's important to remember that fats are still high in calories. Consuming too many—even the healthy ones—can result in weight gain. So limit your total fat intake to less than 30% of your total calories each day. This is about 45-65 grams each day (more or less depending on your calorie needs).
Of course, there is more to a cholesterol-lowering plan than eating good fats and avoiding bad ones. Exercise, weight loss, a healthy diet and not smoking also play important roles.
TIP OF THE DAY - WEDNESDAY
FAT: THE GOOD, THE BAD, AND THE UGLY.Fat:
By now, you probably know that not all fats are created equal. While it is important that you include some fat in your meals and snacks, it is equally as important that you make wise choices about the type and amount that you consume. Eating too much of the wrong kinds of fat can lead to the development of clogged and hardened arteries. That is why you need to understand which fats are heart-healthy and which are better to be avoided. Use the following guidelines when making fat selections:
Eat a healthful source of fat with each meal and snack. Like protein, eating fats along with carbohydrates can help curb hunger.
Eat fats in moderation. Your total fat intake should make up no more than 30% of your calories daily—that's about 60 grams of fat for someone who eats 1,800 calories each day. If you eat fewer calories, the amount of fat you consume should be even less.
Limit your intake of saturated fat to no more than 7% of your daily calories—that's approximately 14 grams for an 1,800-calorie diet.
Avoid artery-clogging trans fats as much as possible. They hide in foods that list any type of ""hydrogenated"" oil as an ingredient—even if the label claims 0 grams trans fats.
When you do consume fat, choose heart-healthy fats that are monounsaturated (such as olive and canola oils) and/or polyunsaturated (found in nuts and seeds). Consume no more than 300 milligrams of cholesterol daily.
Is anyone reading these tips?
By now, you probably know that not all fats are created equal. While it is important that you include some fat in your meals and snacks, it is equally as important that you make wise choices about the type and amount that you consume. Eating too much of the wrong kinds of fat can lead to the development of clogged and hardened arteries. That is why you need to understand which fats are heart-healthy and which are better to be avoided. Use the following guidelines when making fat selections:
Eat a healthful source of fat with each meal and snack. Like protein, eating fats along with carbohydrates can help curb hunger.
Eat fats in moderation. Your total fat intake should make up no more than 30% of your calories daily—that's about 60 grams of fat for someone who eats 1,800 calories each day. If you eat fewer calories, the amount of fat you consume should be even less.
Limit your intake of saturated fat to no more than 7% of your daily calories—that's approximately 14 grams for an 1,800-calorie diet.
Avoid artery-clogging trans fats as much as possible. They hide in foods that list any type of ""hydrogenated"" oil as an ingredient—even if the label claims 0 grams trans fats.
When you do consume fat, choose heart-healthy fats that are monounsaturated (such as olive and canola oils) and/or polyunsaturated (found in nuts and seeds). Consume no more than 300 milligrams of cholesterol daily.
Is anyone reading these tips?
Tuesday, July 26, 2011
TIP OF THE DAY - TUESDAY
EATING FOR A HEALTHY HEART...
A Heart-Healthy Diet Plan
-- By Becky Hand, MS, RD, LD with Nicole Nichols, Health Educator
Looking for ways to kick start your heart-healthy lifestyle? Start by looking at your diet. Poor food choices can have a negative effect on your heart, weight and overall health; but making small, sustainable changes to improve your diet can have a lasting impact. There is a lot of misinformation about what foods are or aren't heart-healthy, so it may surprise you to learn that you don't need exotic fruits, imported nuts, or even pricey supplements to take care of your ticker. By making heart smart choices at home, at the grocery and at your favorite restaurant, you can reduce your risk of heart disease.
Dietary DOs and DON'Ts for a Healthy Heart
DO focus on fruits and vegetables. Most American's don't come close to eating the recommended minimum of 5 servings per day, but vegetables and fruits of all kinds and colors should take center stage in a heart-healthy diet. They're rich in fiber, vitamins, minerals and antioxidants that promote a healthy heart and body, plus they're filling and low in calories, which can promote weight management. Fresh, frozen, dried, canned (without sugar/syrups or added salt), raw, cooked—all fruits and vegetables are good for you. Here are more tips to fit them into your meals and snacks.
DON'T overdo it on juice and processed "fruit" snacks. The fruit filling in a breakfast pastry is mostly sugar—not a real serving of fruit. And while small amounts of 100% fruit juice can fit into a healthy diet, they're also concentrated sources of sugar (naturally occurring) and calories compared to whole fruits, which also boast heart-healthy fiber while juice does not. Find out how juice can fit into a healthy diet.
DO monitor your sodium intake. Sodium gets a bad rap—and deservedly so. Our bodies do need this mineral, but in much smaller quantities than we normally eat. To prevent high blood pressure and heart disease, a healthy sodium goal to strive for is no more than 1,500 milligrams per day. Keep in mind that sodium doesn't just come from the salt shaker; processed foods, frozen entrees, canned vegetables, common condiments (like ketchup), deli meats (such as salami) and cheeses (including cottage cheese) can be high in sodium, as can many restaurant dishes. Learn how sodium sneaks into your diet and ways to reduce your intake.
DON'T forget about added sugar. Most people know that sugar isn't exactly a health food. It provides quick-digesting carbohydrates, but no real nutrition (think: vitamins and minerals). While many people associate sugar with the development of diabetes, few people realize that sugar plays just as much of a role in heart disease as dietary fat does. One study published in the Journal of the American Medical Association found that individuals who ate more sugar had lower levels of HDL "good" cholesterol and higher triglycerides—markers of increased heart disease risk. The American Heart Association recommends that women consume no more than 6 teaspoons of added sugars (about 100 calories) each day; that number becomes 9 teaspoons for men (150 calories). Just one 12-ounce can of cola has about 130 calories, or eight teaspoons of sugar. Learn more about where sugar lurks in your diet.
DO cut back on fat. To reduce your risk of heart disease you need to choose the right types of fat, and make sure that you're not eating too much fat in general. Most adults eat too much fat, regardless of the source, so cutting back on dietary fat is a good first step to a heart healthy diet. That's why choosing low-fat products, baking or broiling instead of frying, and reducing or omitting the fats that recipes call for (think: oil, shortening, lard) are important first steps to get your fat intake in line. Avoid fats that elevate your cholesterol levels: trans fats (hydrogenated oils found in baked goods and many margarines) and saturated fats (usually found in high-fat meats and dairy products, including beef, lamb, pork, poultry, beef fat, cream, lard, butter, cheese and dairy products made with whole or 2% milk, as well as baked goods and fried foods that contain palm oil, palm kernel oil and coconut oil). About 25-35% of your total calories for the day should come from fat sources. For someone eating 1,500 calories per day, that's about 41-58 grams of fat. SparkPeople's meal plans and nutrition ranges meet this guideline, so if you track your food and are within your daily fat goal, you are meeting this recommendation.
DON'T fear all fats. Not all fats are bad for you. In fact, certain types of fat, such as monounsaturated fat and Omega-3s, actually promote heart health. Once you've gotten your fat intake in line, focus on making heart-smart fat choices to meet your daily recommendations. Fats found in nuts, olive, soybean and canola oils, fish and seafood.
DO imbibe in moderation (if you drink). Research indicates that a moderate alcohol intake has been associated with a decreased risk for certain cardiovascular diseases, particularly coronary heart disease. A moderate alcohol intake is defined as up to 1 drink per day for women and up to 2 drinks per day for men. To find out if a moderate alcohol intake is appropriate for you, talk to your doctor about your consumption of alcohol, medical history, and any medications you use. Learn more about alcohol and your heart.
DON'T start drinking alcohol if you aren't already a drinker. There are other, healthier ways to reduce your risk of heart disease rather than drinking alcohol, which also comes with its own set of risks and can lead to problems. If you don't drink now, don't start. Other healthy habits (like not smoking, eating right, getting regular exercise and maintaining a healthy weight) can also help you reduce your risk of heart disease.
DO fill up on fiber. A high fiber diet can help reduce the risk of heart disease. Certain types of fiber may help lower LDL "bad" cholesterol. Adults should aim for 20-30 grams each day. To meet your daily quota, select a variety of unprocessed plant-based foods each day, including whole grains, (oats, whole-wheat bread/flour/cereal fruits and vegetables and beans.
DON'T forget about cholesterol. Cholesterol is a waxy fat-like substance made in the liver and cells of animals. It is therefore found in animal products (meat, poultry, dairy and eggs), but not plant-sourced foods. A high intake of dietary cholesterol can contribute to heart disease. For the prevention of heart disease, limit your intake of dietary cholesterol to less than 300 milligrams each day. If you already have an elevated LDL cholesterol level or you are taking a cholesterol medication, this goal is even lower: 200 milligrams daily.
While it may seem like there are a lot of "rules" to follow to protect your heart, it all boils down to making smart choices on a consistent basis. Focus on the foods that you know are good for you—whole grains, fruits and vegetables, low-fat dairy products, lean protein choices, and healthy fats—and limit or avoid the types of foods that don't do anything for your health (think empty calories, fried foods, sugar and sweets, and high-fat meats and dairy products). When you focus on the good stuff and make healthful choices most of the time, you'll be doing your body—and your heart—well.
I LOVE DOS AND DON'T... THEY ARE SIMPLE AND EASY TO UNDERSTAND.
A Heart-Healthy Diet Plan
-- By Becky Hand, MS, RD, LD with Nicole Nichols, Health Educator
Looking for ways to kick start your heart-healthy lifestyle? Start by looking at your diet. Poor food choices can have a negative effect on your heart, weight and overall health; but making small, sustainable changes to improve your diet can have a lasting impact. There is a lot of misinformation about what foods are or aren't heart-healthy, so it may surprise you to learn that you don't need exotic fruits, imported nuts, or even pricey supplements to take care of your ticker. By making heart smart choices at home, at the grocery and at your favorite restaurant, you can reduce your risk of heart disease.
Dietary DOs and DON'Ts for a Healthy Heart
DO focus on fruits and vegetables. Most American's don't come close to eating the recommended minimum of 5 servings per day, but vegetables and fruits of all kinds and colors should take center stage in a heart-healthy diet. They're rich in fiber, vitamins, minerals and antioxidants that promote a healthy heart and body, plus they're filling and low in calories, which can promote weight management. Fresh, frozen, dried, canned (without sugar/syrups or added salt), raw, cooked—all fruits and vegetables are good for you. Here are more tips to fit them into your meals and snacks.
DON'T overdo it on juice and processed "fruit" snacks. The fruit filling in a breakfast pastry is mostly sugar—not a real serving of fruit. And while small amounts of 100% fruit juice can fit into a healthy diet, they're also concentrated sources of sugar (naturally occurring) and calories compared to whole fruits, which also boast heart-healthy fiber while juice does not. Find out how juice can fit into a healthy diet.
DO monitor your sodium intake. Sodium gets a bad rap—and deservedly so. Our bodies do need this mineral, but in much smaller quantities than we normally eat. To prevent high blood pressure and heart disease, a healthy sodium goal to strive for is no more than 1,500 milligrams per day. Keep in mind that sodium doesn't just come from the salt shaker; processed foods, frozen entrees, canned vegetables, common condiments (like ketchup), deli meats (such as salami) and cheeses (including cottage cheese) can be high in sodium, as can many restaurant dishes. Learn how sodium sneaks into your diet and ways to reduce your intake.
DON'T forget about added sugar. Most people know that sugar isn't exactly a health food. It provides quick-digesting carbohydrates, but no real nutrition (think: vitamins and minerals). While many people associate sugar with the development of diabetes, few people realize that sugar plays just as much of a role in heart disease as dietary fat does. One study published in the Journal of the American Medical Association found that individuals who ate more sugar had lower levels of HDL "good" cholesterol and higher triglycerides—markers of increased heart disease risk. The American Heart Association recommends that women consume no more than 6 teaspoons of added sugars (about 100 calories) each day; that number becomes 9 teaspoons for men (150 calories). Just one 12-ounce can of cola has about 130 calories, or eight teaspoons of sugar. Learn more about where sugar lurks in your diet.
DO cut back on fat. To reduce your risk of heart disease you need to choose the right types of fat, and make sure that you're not eating too much fat in general. Most adults eat too much fat, regardless of the source, so cutting back on dietary fat is a good first step to a heart healthy diet. That's why choosing low-fat products, baking or broiling instead of frying, and reducing or omitting the fats that recipes call for (think: oil, shortening, lard) are important first steps to get your fat intake in line. Avoid fats that elevate your cholesterol levels: trans fats (hydrogenated oils found in baked goods and many margarines) and saturated fats (usually found in high-fat meats and dairy products, including beef, lamb, pork, poultry, beef fat, cream, lard, butter, cheese and dairy products made with whole or 2% milk, as well as baked goods and fried foods that contain palm oil, palm kernel oil and coconut oil). About 25-35% of your total calories for the day should come from fat sources. For someone eating 1,500 calories per day, that's about 41-58 grams of fat. SparkPeople's meal plans and nutrition ranges meet this guideline, so if you track your food and are within your daily fat goal, you are meeting this recommendation.
DON'T fear all fats. Not all fats are bad for you. In fact, certain types of fat, such as monounsaturated fat and Omega-3s, actually promote heart health. Once you've gotten your fat intake in line, focus on making heart-smart fat choices to meet your daily recommendations. Fats found in nuts, olive, soybean and canola oils, fish and seafood.
DO imbibe in moderation (if you drink). Research indicates that a moderate alcohol intake has been associated with a decreased risk for certain cardiovascular diseases, particularly coronary heart disease. A moderate alcohol intake is defined as up to 1 drink per day for women and up to 2 drinks per day for men. To find out if a moderate alcohol intake is appropriate for you, talk to your doctor about your consumption of alcohol, medical history, and any medications you use. Learn more about alcohol and your heart.
DON'T start drinking alcohol if you aren't already a drinker. There are other, healthier ways to reduce your risk of heart disease rather than drinking alcohol, which also comes with its own set of risks and can lead to problems. If you don't drink now, don't start. Other healthy habits (like not smoking, eating right, getting regular exercise and maintaining a healthy weight) can also help you reduce your risk of heart disease.
DO fill up on fiber. A high fiber diet can help reduce the risk of heart disease. Certain types of fiber may help lower LDL "bad" cholesterol. Adults should aim for 20-30 grams each day. To meet your daily quota, select a variety of unprocessed plant-based foods each day, including whole grains, (oats, whole-wheat bread/flour/cereal fruits and vegetables and beans.
DON'T forget about cholesterol. Cholesterol is a waxy fat-like substance made in the liver and cells of animals. It is therefore found in animal products (meat, poultry, dairy and eggs), but not plant-sourced foods. A high intake of dietary cholesterol can contribute to heart disease. For the prevention of heart disease, limit your intake of dietary cholesterol to less than 300 milligrams each day. If you already have an elevated LDL cholesterol level or you are taking a cholesterol medication, this goal is even lower: 200 milligrams daily.
While it may seem like there are a lot of "rules" to follow to protect your heart, it all boils down to making smart choices on a consistent basis. Focus on the foods that you know are good for you—whole grains, fruits and vegetables, low-fat dairy products, lean protein choices, and healthy fats—and limit or avoid the types of foods that don't do anything for your health (think empty calories, fried foods, sugar and sweets, and high-fat meats and dairy products). When you focus on the good stuff and make healthful choices most of the time, you'll be doing your body—and your heart—well.
I LOVE DOS AND DON'T... THEY ARE SIMPLE AND EASY TO UNDERSTAND.
TIP OF THE DAY - MONDAY
FIBER FIBER FIBER...
Delicious Ways to Boost Fiber Intake
It's Easier (and Tastier) Than You Think!
-- By Christine Seymour, Health & Fitness Writer
THIS IS LONG BUT WORTH READING AND THINKING ABOUT...
Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important. However, many Americans don’t get the much needed 25 to 30 grams recommended daily for a healthy diet. Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon.
What is Fiber?Fiber is the fibrous part of a plant food that your body cannot digest. Therefore, when it passes through the digestive system, it acts as a broom, sweeping out all unnecessary waste leftovers from digestible food. Fiber can be found naturally in many foods, and in supplement form. Here are some easy ways to add fiber to your diet:
Replace your white bread with whole wheat bread.
Many breads are packed with fiber—after all, just ½ cup of whole wheat flour packs more than 7 grams. Look for the words "whole wheat" at the top of the ingredients list, but remember to read those nutritional labels carefully. Just because a loaf of bread claims to be "whole grain" or "wheat" doesn’t mean it includes a healthy dose of fiber in the package. Many of those eye-catching labels will reveal only 1 gram of dietary fiber, meaning that the bread is made mostly from white flour, not whole wheat.
Leave the sugary cereals on the shelves.
Whole grain cereals and bran flakes are usually jam-packed with fiber—about 5 grams in one ¾ cup serving! Fiber One cereal by General Mills is a great choice, packing 14 grams of fiber in each serving! If you’re having a hard time swallowing these healthier varieties, try adding a little sweetness with fresh fruit, vanilla soy milk, a touch of honey, or a sugar-free sweetener.
Pass the beans, please.Beans and legumes are always a healthy choice, usually containing 6-7 grams of fiber per ½ cup serving (cooked). Plus, you can easily add them to just about any meal. Heated as a side, in soups or chili, added to salads, or in place of meat in a main dish, beans have a healthy combination of fiber, protein, and healthy fat that keeps you feeling fuller longer.
Sweeten with fruit; add volume with vegetables.Fruits and vegetables are notorious "diet" foods, but should be must-eat staples of everyone’s diet. These tasty wonders are high in volume, low in calories, and high in fiber—a great combination for any dieter who wants to fill up without breaking his calorie budget.
One cup of fresh red raspberries holds a whopping 8 grams of fiber and blackberries are close behind at about 7.5 grams. Pears, prunes, and apples all measure up at about 4 grams of fiber per serving.
Vegetables are a little lower on the totem pole for fiber, but still a great source. Acorn squash (1/2 cup baked) and artichoke hearts (1/2 cup cooked) provide about 4.5 grams of fiber, and a baked potato (with the skin) comes in at just fewer than 4 grams. Get 2 grams of fiber in a serving of broccoli, asparagus, cabbage, carrots, green beans, spinach, lettuce, or tomatoes.
Supplement, but as a last resort.If you’ve tracked your food for awhile and are still coming up short, talk with your doctor about the need to supplement your diet. Fiber supplements come in capsules, biscuits, and even drink mixes. These will usually range from about 4-10 grams of fiber per serving, and can be found in the vitamin or supplement section of your grocery store. But fiber supplements, like vitamins, do not replace your body’s need for healthy foods.
More Fiber-Rich Tips
Choose fresh fruit and/or vegetables over juice.
To get more fiber and nutrients, eat the skin of cleaned fruits and vegetables.
Include bran and whole grain breads daily.
Drink more water to accommodate your increased fiber intake to reduce indigestion.
Eat less processed foods and more whole foods.
Try to meet your fiber requirements with foods rather than supplements.
A large increase in fiber over a short period of time could result in bloating, diarrhea, gas, and all-around discomfort. It is better to add fiber to your diet gradually over a recommended period of about three weeks, to avoid abdominal problems.
Delicious Ways to Boost Fiber Intake
It's Easier (and Tastier) Than You Think!
-- By Christine Seymour, Health & Fitness Writer
THIS IS LONG BUT WORTH READING AND THINKING ABOUT...
Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important. However, many Americans don’t get the much needed 25 to 30 grams recommended daily for a healthy diet. Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon.
What is Fiber?Fiber is the fibrous part of a plant food that your body cannot digest. Therefore, when it passes through the digestive system, it acts as a broom, sweeping out all unnecessary waste leftovers from digestible food. Fiber can be found naturally in many foods, and in supplement form. Here are some easy ways to add fiber to your diet:
Replace your white bread with whole wheat bread.
Many breads are packed with fiber—after all, just ½ cup of whole wheat flour packs more than 7 grams. Look for the words "whole wheat" at the top of the ingredients list, but remember to read those nutritional labels carefully. Just because a loaf of bread claims to be "whole grain" or "wheat" doesn’t mean it includes a healthy dose of fiber in the package. Many of those eye-catching labels will reveal only 1 gram of dietary fiber, meaning that the bread is made mostly from white flour, not whole wheat.
Leave the sugary cereals on the shelves.
Whole grain cereals and bran flakes are usually jam-packed with fiber—about 5 grams in one ¾ cup serving! Fiber One cereal by General Mills is a great choice, packing 14 grams of fiber in each serving! If you’re having a hard time swallowing these healthier varieties, try adding a little sweetness with fresh fruit, vanilla soy milk, a touch of honey, or a sugar-free sweetener.
Pass the beans, please.Beans and legumes are always a healthy choice, usually containing 6-7 grams of fiber per ½ cup serving (cooked). Plus, you can easily add them to just about any meal. Heated as a side, in soups or chili, added to salads, or in place of meat in a main dish, beans have a healthy combination of fiber, protein, and healthy fat that keeps you feeling fuller longer.
Sweeten with fruit; add volume with vegetables.Fruits and vegetables are notorious "diet" foods, but should be must-eat staples of everyone’s diet. These tasty wonders are high in volume, low in calories, and high in fiber—a great combination for any dieter who wants to fill up without breaking his calorie budget.
One cup of fresh red raspberries holds a whopping 8 grams of fiber and blackberries are close behind at about 7.5 grams. Pears, prunes, and apples all measure up at about 4 grams of fiber per serving.
Vegetables are a little lower on the totem pole for fiber, but still a great source. Acorn squash (1/2 cup baked) and artichoke hearts (1/2 cup cooked) provide about 4.5 grams of fiber, and a baked potato (with the skin) comes in at just fewer than 4 grams. Get 2 grams of fiber in a serving of broccoli, asparagus, cabbage, carrots, green beans, spinach, lettuce, or tomatoes.
Supplement, but as a last resort.If you’ve tracked your food for awhile and are still coming up short, talk with your doctor about the need to supplement your diet. Fiber supplements come in capsules, biscuits, and even drink mixes. These will usually range from about 4-10 grams of fiber per serving, and can be found in the vitamin or supplement section of your grocery store. But fiber supplements, like vitamins, do not replace your body’s need for healthy foods.
More Fiber-Rich Tips
Choose fresh fruit and/or vegetables over juice.
To get more fiber and nutrients, eat the skin of cleaned fruits and vegetables.
Include bran and whole grain breads daily.
Drink more water to accommodate your increased fiber intake to reduce indigestion.
Eat less processed foods and more whole foods.
Try to meet your fiber requirements with foods rather than supplements.
A large increase in fiber over a short period of time could result in bloating, diarrhea, gas, and all-around discomfort. It is better to add fiber to your diet gradually over a recommended period of about three weeks, to avoid abdominal problems.
Saturday, July 23, 2011
TIP OF THE DAY - SUNDAY
LAST OF THE 10 TIPS FOR PAINLESS WEIGHT LOSS
10. LOSE IT TODAY AND KEEP IT OFF TOMORROW...
Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off generally gets easier over time.
That's the result of a study published in Obesity Research, where researchers found that for people who had lost at least 30 pounds -- and kept it off for at least two years -- maintaining that weight loss required less effort as time went on.
So if you crave the results reported by successful "losers" like these -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.
This is something that I struggle with every day. I have no patience in any aspect of my life. This is yet more more thing I am working on. to lose weight is such a big job that it is sad when I put it back on. Let's just keep going.
10. LOSE IT TODAY AND KEEP IT OFF TOMORROW...
Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off generally gets easier over time.
That's the result of a study published in Obesity Research, where researchers found that for people who had lost at least 30 pounds -- and kept it off for at least two years -- maintaining that weight loss required less effort as time went on.
So if you crave the results reported by successful "losers" like these -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.
This is something that I struggle with every day. I have no patience in any aspect of my life. This is yet more more thing I am working on. to lose weight is such a big job that it is sad when I put it back on. Let's just keep going.
TIP OF THE DAY - SATURDAY
TIP # 9 OF OUR PAINLESS WEIGHT LOSS. ALMOST DONE...
9. GET INVOLVED, OR AT LEAST GET TO THE TABLE...
When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. "I eat more if I'm bored," says Virginias, "especially if I'm eating in front of the TV."
So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.
For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.
Already busy enough? Then at least eat your meals at the table. "The TV is distracting, and I'm just not conscious of eating," Virginias tells WebMD. "Once I'm at the table, with a place setting, I'm much more aware of what I'm eating."
I am going to try this. I eat in front of the table for almost every meal. I figure that if I am out of the kitchen I will eat less. With Calvin in Colorado I have just sat around eating all day long. Nothing good for me either I am sorry to say. I am going to move to the table starting tomorrow.
9. GET INVOLVED, OR AT LEAST GET TO THE TABLE...
When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. "I eat more if I'm bored," says Virginias, "especially if I'm eating in front of the TV."
So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.
For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.
Already busy enough? Then at least eat your meals at the table. "The TV is distracting, and I'm just not conscious of eating," Virginias tells WebMD. "Once I'm at the table, with a place setting, I'm much more aware of what I'm eating."
I am going to try this. I eat in front of the table for almost every meal. I figure that if I am out of the kitchen I will eat less. With Calvin in Colorado I have just sat around eating all day long. Nothing good for me either I am sorry to say. I am going to move to the table starting tomorrow.
TIP OF THE DAY - FRIDAY
HERE WE GO AGAIN...TIP #8 ON PAINLESS WEIGHT LOSS...
8. Size Matters
Eating less without feeling denied is as close as your dinnerware.
That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.
"People go by physical cues," when they eat, Grotto tells WebMD. We know we've had enough because we see the bottom of our bowl or plate. "A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it."
And don't forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.
This is a great tip. I love hot chocolate and use to have "a cup" each morning during the winter. It was just one cup. When I started measuring I discovered that my "cup" was almost 2 cups. I was drinking twice as much as I thought. Another trick that I love which was mentioned above was to use a salad plate instead of a regular dinner plate. It makes me think I am eating more.
8. Size Matters
Eating less without feeling denied is as close as your dinnerware.
That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.
"People go by physical cues," when they eat, Grotto tells WebMD. We know we've had enough because we see the bottom of our bowl or plate. "A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it."
And don't forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.
This is a great tip. I love hot chocolate and use to have "a cup" each morning during the winter. It was just one cup. When I started measuring I discovered that my "cup" was almost 2 cups. I was drinking twice as much as I thought. Another trick that I love which was mentioned above was to use a salad plate instead of a regular dinner plate. It makes me think I am eating more.
Thursday, July 21, 2011
TIP OF THE DAY - THURSDAY
ANOTHER GREAT TIP...
7. Tune In, Tone Up
The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?
Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.
During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.
It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.
THE NATE BERKUS Show comes on here at 1:05 AM so I record it and exercise while I watch it the next day. I get to watch TV which I really enjoying and I get my exercise in at the same time.
7. Tune In, Tone Up
The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?
Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.
During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.
It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.
THE NATE BERKUS Show comes on here at 1:05 AM so I record it and exercise while I watch it the next day. I get to watch TV which I really enjoying and I get my exercise in at the same time.
TIP OF THE DAY - WEDNESDAY
TIP NUMBER 6 OF OUR PAINLESS WAY TO LOSE WEIGHT
6. Share and Share Alike
With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.
"When we go out, I often share a meal with my wife," Anthony tells WebMD. "We've been known to split a dessert, even a pint of beer. That way, we don't feel stuffed, and we save some money."
You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?
"When you're trying to eat better or get more exercise, you can be more successful if you do it with a partner or group," says Grotto. "The community, the partnership, whether online or in person, it really helps."
Twice the motivation, without twice the effort -- a steal of a deal.
I love this tip. On the odd chance we go out to eat, I ask for a take out box when the food comes and then put half away right for the next day. Works for me.
6. Share and Share Alike
With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.
"When we go out, I often share a meal with my wife," Anthony tells WebMD. "We've been known to split a dessert, even a pint of beer. That way, we don't feel stuffed, and we save some money."
You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?
"When you're trying to eat better or get more exercise, you can be more successful if you do it with a partner or group," says Grotto. "The community, the partnership, whether online or in person, it really helps."
Twice the motivation, without twice the effort -- a steal of a deal.
I love this tip. On the odd chance we go out to eat, I ask for a take out box when the food comes and then put half away right for the next day. Works for me.
Tuesday, July 19, 2011
TIP OF THE DAY - TUESDAY
TIP NUMBER 5 IN HOW TO LOSE WEIGHT PAINLESSLY
5. Because Hydration Helps -- Really!
Down some water before a meal and you won't feel so famished, says David Anthony, an information technology consultant from Atlanta. "Drinking a glass of water before a meal helps me watch what I eat. … I don't just hog everything, since I'm not so hungry."
Magee, who also writes the "Healthy Recipe Doctor" blog for WebMD, adds that for the compulsive snacker it's a great idea to keep no-calorie beverages at hand "as a way to keep your mouth busy and less likely to snack on junk food."
Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too.
Finally, keeping your body refreshed with plenty of water may also help your workout, says Anthony. Staying hydrated means "I can exercise more, and longer, than if I don't drink water."
This to me is easy to do only if the water is at room temperature. If you are having a hard time drinking enough water, maybe you should try it a little longer.
5. Because Hydration Helps -- Really!
Down some water before a meal and you won't feel so famished, says David Anthony, an information technology consultant from Atlanta. "Drinking a glass of water before a meal helps me watch what I eat. … I don't just hog everything, since I'm not so hungry."
Magee, who also writes the "Healthy Recipe Doctor" blog for WebMD, adds that for the compulsive snacker it's a great idea to keep no-calorie beverages at hand "as a way to keep your mouth busy and less likely to snack on junk food."
Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too.
Finally, keeping your body refreshed with plenty of water may also help your workout, says Anthony. Staying hydrated means "I can exercise more, and longer, than if I don't drink water."
This to me is easy to do only if the water is at room temperature. If you are having a hard time drinking enough water, maybe you should try it a little longer.
Monday, July 18, 2011
TIP OF THE DAY - MONDAY
NUMBER 4 WAY TO PAINLESS WEIGHT LOSS...
4. Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?
And while you're trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.
Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.
Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.
Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, says Magee: water!
I know there are lots of recipes online for lighter dishes. Decide what you want to eat and then go online and look for substitutes.
4. Lighten the Foods You Already Love
One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?
And while you're trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.
Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.
Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.
Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, says Magee: water!
I know there are lots of recipes online for lighter dishes. Decide what you want to eat and then go online and look for substitutes.
TIP OF THE DAY - SUNDAY
MORE PAINLESS WAYS TO WEIGHT LOSS...
3. Go WalkingWalking when the weather's nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. "I enjoy the seasons," she says, adding that even when she's short on time she'll go out for a few minutes. "Even a five minute walk is a five minute walk."
No sidewalks in your neighborhood? Try these tips for slipping in more steps:
Trade your power mower for a push version.
Park your car at the back of the lot.
Get out of the office building and enjoy walking meetings.
Sweep the drive or rake the leaves instead of using a leaf-blower.
Get off the bus a few stops earlier.
Hike the mall, being sure to hit all the levels.
Take the stairs every chance you get.
Sign up for charity walks.
Crank the music and get your heart rate up the next time you mop or vacuum.
It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.
I really enjoy my walking exercise program. I can do it in the rain or sun. I know I should go outside the house and that is something I am working on.
3. Go WalkingWalking when the weather's nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. "I enjoy the seasons," she says, adding that even when she's short on time she'll go out for a few minutes. "Even a five minute walk is a five minute walk."
No sidewalks in your neighborhood? Try these tips for slipping in more steps:
Trade your power mower for a push version.
Park your car at the back of the lot.
Get out of the office building and enjoy walking meetings.
Sweep the drive or rake the leaves instead of using a leaf-blower.
Get off the bus a few stops earlier.
Hike the mall, being sure to hit all the levels.
Take the stairs every chance you get.
Sign up for charity walks.
Crank the music and get your heart rate up the next time you mop or vacuum.
It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.
I really enjoy my walking exercise program. I can do it in the rain or sun. I know I should go outside the house and that is something I am working on.
Friday, July 15, 2011
TIP OF THE DAY - SATURDAY
Day 2 of our painless ways to lose weight. This is an interesting one.
2. Forget About Working OutIf the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.
"There's some truth to that," Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says you'll discover "the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place."
So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name ...
2. Forget About Working OutIf the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.
"There's some truth to that," Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says you'll discover "the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place."
So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name ...
TIP OF THE DAY - FRIDAY
YET ANOTHER SERIES OF TIPS:
For the next 10 days we are going to just review 10 Painless Ways to Lose Weight.
Why> Because I need it.
10 Painless Ways to Lose WeightEasy weight loss tips you can slip into your everyday life.
By Wendy C. Fries
WebMD Weight Loss Clinic-FeatureReviewed by Michael W. Smith, MDPainless weight loss? If you're desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there's nothing pain-free about it.
Yet while eating healthier and slipping in exercise does take some work, it really doesn't have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time.
Recommended Related to WomenA Healthier Husband
By Sari HarrarHow to get him to shape up - without nagging or driving yourself crazy Last winter, Eric Lagergren caught a stubborn cold. "I was exhausted for a week and a half and just not getting any better," he says. He also was drinking water constantly and getting up eight or nine times a night to go to the bathroom. "Then I got clumsy," says Lagergren, 33, who's an editor at the University of Michigan English Language Institute. "One weekend, I broke two or three things around the house...
Read the A Healthier Husband article > >
WebMD spoke to weight loss experts and everyday people who've figured out a few painless ways to lose weight -- and keep it off. Here are their top tips on how to lose weight without sweating it too much.
1. Add, Don't SubtractForget diet denial: Try adding foods to your diet instead of subtracting them.
Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.
"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.
For the next 10 days we are going to just review 10 Painless Ways to Lose Weight.
Why> Because I need it.
10 Painless Ways to Lose WeightEasy weight loss tips you can slip into your everyday life.
By Wendy C. Fries
WebMD Weight Loss Clinic-FeatureReviewed by Michael W. Smith, MDPainless weight loss? If you're desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there's nothing pain-free about it.
Yet while eating healthier and slipping in exercise does take some work, it really doesn't have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time.
Recommended Related to WomenA Healthier Husband
By Sari HarrarHow to get him to shape up - without nagging or driving yourself crazy Last winter, Eric Lagergren caught a stubborn cold. "I was exhausted for a week and a half and just not getting any better," he says. He also was drinking water constantly and getting up eight or nine times a night to go to the bathroom. "Then I got clumsy," says Lagergren, 33, who's an editor at the University of Michigan English Language Institute. "One weekend, I broke two or three things around the house...
Read the A Healthier Husband article > >
WebMD spoke to weight loss experts and everyday people who've figured out a few painless ways to lose weight -- and keep it off. Here are their top tips on how to lose weight without sweating it too much.
1. Add, Don't SubtractForget diet denial: Try adding foods to your diet instead of subtracting them.
Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.
"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.
Thursday, July 14, 2011
TIP OF THE DAY - THURSDAY
CUT THE FAT... WHAT FAT?
Fat: The good, the bad and the ugly
By now, you probably know that not all fats are created equal. While it is important that you include some fat in your meals and snacks, it is equally as important that you make wise choices about the type and amount that you consume. Eating too much of the wrong kinds of fat can lead to the development of clogged and hardened arteries. That is why you need to understand which fats are heart-healthy and which are better to be avoided. Use the following guidelines when making fat selections:
Eat a healthful source of fat with each meal and snack. Like protein, eating fats along with carbohydrates can help curb hunger.
Eat fats in moderation. Your total fat intake should make up no more than 30% of your calories daily—that's about 60 grams of fat for someone who eats 1,800 calories each day. If you eat fewer calories, the amount of fat you consume should be even less.
Limit your intake of saturated fat to no more than 7% of your daily calories—that's approximately 14 grams for an 1,800-calorie diet.
Avoid artery-clogging trans fats as much as possible. They hide in foods that list any type of ""hydrogenated"" oil as an ingredient—even if the label claims 0 grams trans fats.
When you do consume fat, choose heart-healthy fats that are monounsaturated (such as olive and canola oils) and/or polyunsaturated (found in nuts and seeds). Consume no more than 300 milligrams of cholesterol daily.
This sounds like sound advice. We use olive oil whenever possible if not olive then canola oil is used, so we are doing something right.
Fat: The good, the bad and the ugly
By now, you probably know that not all fats are created equal. While it is important that you include some fat in your meals and snacks, it is equally as important that you make wise choices about the type and amount that you consume. Eating too much of the wrong kinds of fat can lead to the development of clogged and hardened arteries. That is why you need to understand which fats are heart-healthy and which are better to be avoided. Use the following guidelines when making fat selections:
Eat a healthful source of fat with each meal and snack. Like protein, eating fats along with carbohydrates can help curb hunger.
Eat fats in moderation. Your total fat intake should make up no more than 30% of your calories daily—that's about 60 grams of fat for someone who eats 1,800 calories each day. If you eat fewer calories, the amount of fat you consume should be even less.
Limit your intake of saturated fat to no more than 7% of your daily calories—that's approximately 14 grams for an 1,800-calorie diet.
Avoid artery-clogging trans fats as much as possible. They hide in foods that list any type of ""hydrogenated"" oil as an ingredient—even if the label claims 0 grams trans fats.
When you do consume fat, choose heart-healthy fats that are monounsaturated (such as olive and canola oils) and/or polyunsaturated (found in nuts and seeds). Consume no more than 300 milligrams of cholesterol daily.
This sounds like sound advice. We use olive oil whenever possible if not olive then canola oil is used, so we are doing something right.
Wednesday, July 13, 2011
TIP OF THE DAY - WEDNESDAY
A HEART HEALTHY DIET PLAN By Becky Hand, MS, RD, LD with Nicole Nichols, Health Educator
Looking for ways to kick start your heart-healthy lifestyle? Start by looking at your diet. Poor food choices can have a negative effect on your heart, weight and overall health; but making small, sustainable changes to improve your diet can have a lasting impact. There is a lot of misinformation about what foods are or aren't heart-healthy, so it may surprise you to learn that you don't need exotic fruits, imported nuts, or even pricey supplements to take care of your ticker. By making heart smart choices at home, at the grocery and at your favorite restaurant, you can reduce your risk of heart disease.
Dietary DOs and DON'Ts for a Healthy Heart
DO focus on fruits and vegetables. Most American's don't come close to eating the recommended minimum of 5 servings per day, but vegetables and fruits of all kinds and colors should take center stage in a heart-healthy diet. They're rich in fiber, vitamins, minerals and antioxidants that promote a healthy heart and body, plus they're filling and low in calories, which can promote weight management. Fresh, frozen, dried, canned (without sugar/syrups or added salt), raw, cooked—all fruits and vegetables are good for you. Here are more tips to fit them into your meals and snacks.
DON'T overdo it on juice and processed "fruit" snacks. The fruit filling in a breakfast pastry is mostly sugar—not a real serving of fruit. And while small amounts of 100% fruit juice can fit into a healthy diet, they're also concentrated sources of sugar (naturally occurring) and calories compared to whole fruits, which also boast heart-healthy fiber while juice does not. Find out how juice can fit into a healthy diet.
DO monitor your sodium intake. Sodium gets a bad rap—and deservedly so. Our bodies do need this mineral, but in much smaller quantities than we normally eat. To prevent high blood pressure and heart disease, a healthy sodium goal to strive for is no more than 1,500 milligrams per day. Keep in mind that sodium doesn't just come from the salt shaker; processed foods, frozen entrees, canned vegetables, common condiments (like ketchup), deli meats (such as salami) and cheeses (including cottage cheese) can be high in sodium, as can many restaurant dishes. Learn how sodium sneaks into your diet and ways to reduce your intake.
DON'T forget about added sugar. Most people know that sugar isn't exactly a health food. It provides quick-digesting carbohydrates, but no real nutrition (think: vitamins and minerals). While many people associate sugar with the development of diabetes, few people realize that sugar plays just as much of a role in heart disease as dietary fat does. One study published in the Journal of the American Medical Association found that individuals who ate more sugar had lower levels of HDL "good" cholesterol and higher triglycerides—markers of increased heart disease risk. The American Heart Association recommends that women consume no more than 6 teaspoons of added sugars (about 100 calories) each day; that number becomes 9 teaspoons for men (150 calories). Just one 12-ounce can of cola has about 130 calories, or eight teaspoons of sugar. Learn more about where sugar lurks in your diet.
DO cut back on fat. To reduce your risk of heart disease you need to choose the right types of fat, and make sure that you're not eating too much fat in general. Most adults eat too much fat, regardless of the source, so cutting back on dietary fat is a good first step to a heart healthy diet. That's why choosing low-fat products, baking or broiling instead of frying, and reducing or omitting the fats that recipes call for (think: oil, shortening, lard) are important first steps to get your fat intake in line. Avoid fats that elevate your cholesterol levels: trans fats (hydrogenated oils found in baked goods and many margarines) and saturated fats (usually found in high-fat meats and dairy products, including beef, lamb, pork, poultry, beef fat, cream, lard, butter, cheese and dairy products made with whole or 2% milk, as well as baked goods and fried foods that contain palm oil, palm kernel oil and coconut oil). About 25-35% of your total calories for the day should come from fat sources. For someone eating 1,500 calories per day, that's about 41-58 grams of fat. SparkPeople's meal plans and nutrition ranges meet this guideline, so if you track your food and are within your daily fat goal, you are meeting this recommendation.
DON'T fear all fats. Not all fats are bad for you. In fact, certain types of fat, such as monounsaturated fat and Omega-3s, actually promote heart health. Once you've gotten your fat intake in line, focus on making heart-smart fat choices to meet your daily recommendations. Fats found in nuts, olive, soybean and canola oils, fish and seafood.
DO imbibe in moderation (if you drink). Research indicates that a moderate alcohol intake has been associated with a decreased risk for certain cardiovascular diseases, particularly coronary heart disease. A moderate alcohol intake is defined as up to 1 drink per day for women and up to 2 drinks per day for men. To find out if a moderate alcohol intake is appropriate for you, talk to your doctor about your consumption of alcohol, medical history, and any medications you use. Learn more about alcohol and your heart.
DON'T start drinking alcohol if you aren't already a drinker. There are other, healthier ways to reduce your risk of heart disease rather than drinking alcohol, which also comes with its own set of risks and can lead to problems. If you don't drink now, don't start. Other healthy habits (like not smoking, eating right, getting regular exercise and maintaining a healthy weight) can also help you reduce your risk of heart disease.
DO fill up on fiber. A high fiber diet can help reduce the risk of heart disease. Certain types of fiber may help lower LDL "bad" cholesterol. Adults should aim for 20-30 grams each day. To meet your daily quota, select a variety of unprocessed plant-based foods each day, including whole grains, (oats, whole-wheat bread/flour/cereal fruits and vegetables and beans.
DON'T forget about cholesterol. Cholesterol is a waxy fat-like substance made in the liver and cells of animals. It is therefore found in animal products (meat, poultry, dairy and eggs), but not plant-sourced foods. A high intake of dietary cholesterol can contribute to heart disease. For the prevention of heart disease, limit your intake of dietary cholesterol to less than 300 milligrams each day. If you already have an elevated LDL cholesterol level or you are taking a cholesterol medication, this goal is even lower: 200 milligrams daily.
While it may seem like there are a lot of "rules" to follow to protect your heart, it all boils down to making smart choices on a consistent basis. Focus on the foods that you know are good for you—whole grains, fruits and vegetables, low-fat dairy products, lean protein choices, and healthy fats—and limit or avoid the types of foods that don't do anything for your health (think empty calories, fried foods, sugar and sweets, and high-fat meats and dairy products). When you focus on the good stuff and make healthful choices most of the time, you'll be doing your body—and your heart—well.
I think this tip is just for me. I am good on limiting salt and sugar and fried foods but I know that I don't eat enough fruits and vegetables. i am working on it though.
Looking for ways to kick start your heart-healthy lifestyle? Start by looking at your diet. Poor food choices can have a negative effect on your heart, weight and overall health; but making small, sustainable changes to improve your diet can have a lasting impact. There is a lot of misinformation about what foods are or aren't heart-healthy, so it may surprise you to learn that you don't need exotic fruits, imported nuts, or even pricey supplements to take care of your ticker. By making heart smart choices at home, at the grocery and at your favorite restaurant, you can reduce your risk of heart disease.
Dietary DOs and DON'Ts for a Healthy Heart
DO focus on fruits and vegetables. Most American's don't come close to eating the recommended minimum of 5 servings per day, but vegetables and fruits of all kinds and colors should take center stage in a heart-healthy diet. They're rich in fiber, vitamins, minerals and antioxidants that promote a healthy heart and body, plus they're filling and low in calories, which can promote weight management. Fresh, frozen, dried, canned (without sugar/syrups or added salt), raw, cooked—all fruits and vegetables are good for you. Here are more tips to fit them into your meals and snacks.
DON'T overdo it on juice and processed "fruit" snacks. The fruit filling in a breakfast pastry is mostly sugar—not a real serving of fruit. And while small amounts of 100% fruit juice can fit into a healthy diet, they're also concentrated sources of sugar (naturally occurring) and calories compared to whole fruits, which also boast heart-healthy fiber while juice does not. Find out how juice can fit into a healthy diet.
DO monitor your sodium intake. Sodium gets a bad rap—and deservedly so. Our bodies do need this mineral, but in much smaller quantities than we normally eat. To prevent high blood pressure and heart disease, a healthy sodium goal to strive for is no more than 1,500 milligrams per day. Keep in mind that sodium doesn't just come from the salt shaker; processed foods, frozen entrees, canned vegetables, common condiments (like ketchup), deli meats (such as salami) and cheeses (including cottage cheese) can be high in sodium, as can many restaurant dishes. Learn how sodium sneaks into your diet and ways to reduce your intake.
DON'T forget about added sugar. Most people know that sugar isn't exactly a health food. It provides quick-digesting carbohydrates, but no real nutrition (think: vitamins and minerals). While many people associate sugar with the development of diabetes, few people realize that sugar plays just as much of a role in heart disease as dietary fat does. One study published in the Journal of the American Medical Association found that individuals who ate more sugar had lower levels of HDL "good" cholesterol and higher triglycerides—markers of increased heart disease risk. The American Heart Association recommends that women consume no more than 6 teaspoons of added sugars (about 100 calories) each day; that number becomes 9 teaspoons for men (150 calories). Just one 12-ounce can of cola has about 130 calories, or eight teaspoons of sugar. Learn more about where sugar lurks in your diet.
DO cut back on fat. To reduce your risk of heart disease you need to choose the right types of fat, and make sure that you're not eating too much fat in general. Most adults eat too much fat, regardless of the source, so cutting back on dietary fat is a good first step to a heart healthy diet. That's why choosing low-fat products, baking or broiling instead of frying, and reducing or omitting the fats that recipes call for (think: oil, shortening, lard) are important first steps to get your fat intake in line. Avoid fats that elevate your cholesterol levels: trans fats (hydrogenated oils found in baked goods and many margarines) and saturated fats (usually found in high-fat meats and dairy products, including beef, lamb, pork, poultry, beef fat, cream, lard, butter, cheese and dairy products made with whole or 2% milk, as well as baked goods and fried foods that contain palm oil, palm kernel oil and coconut oil). About 25-35% of your total calories for the day should come from fat sources. For someone eating 1,500 calories per day, that's about 41-58 grams of fat. SparkPeople's meal plans and nutrition ranges meet this guideline, so if you track your food and are within your daily fat goal, you are meeting this recommendation.
DON'T fear all fats. Not all fats are bad for you. In fact, certain types of fat, such as monounsaturated fat and Omega-3s, actually promote heart health. Once you've gotten your fat intake in line, focus on making heart-smart fat choices to meet your daily recommendations. Fats found in nuts, olive, soybean and canola oils, fish and seafood.
DO imbibe in moderation (if you drink). Research indicates that a moderate alcohol intake has been associated with a decreased risk for certain cardiovascular diseases, particularly coronary heart disease. A moderate alcohol intake is defined as up to 1 drink per day for women and up to 2 drinks per day for men. To find out if a moderate alcohol intake is appropriate for you, talk to your doctor about your consumption of alcohol, medical history, and any medications you use. Learn more about alcohol and your heart.
DON'T start drinking alcohol if you aren't already a drinker. There are other, healthier ways to reduce your risk of heart disease rather than drinking alcohol, which also comes with its own set of risks and can lead to problems. If you don't drink now, don't start. Other healthy habits (like not smoking, eating right, getting regular exercise and maintaining a healthy weight) can also help you reduce your risk of heart disease.
DO fill up on fiber. A high fiber diet can help reduce the risk of heart disease. Certain types of fiber may help lower LDL "bad" cholesterol. Adults should aim for 20-30 grams each day. To meet your daily quota, select a variety of unprocessed plant-based foods each day, including whole grains, (oats, whole-wheat bread/flour/cereal fruits and vegetables and beans.
DON'T forget about cholesterol. Cholesterol is a waxy fat-like substance made in the liver and cells of animals. It is therefore found in animal products (meat, poultry, dairy and eggs), but not plant-sourced foods. A high intake of dietary cholesterol can contribute to heart disease. For the prevention of heart disease, limit your intake of dietary cholesterol to less than 300 milligrams each day. If you already have an elevated LDL cholesterol level or you are taking a cholesterol medication, this goal is even lower: 200 milligrams daily.
While it may seem like there are a lot of "rules" to follow to protect your heart, it all boils down to making smart choices on a consistent basis. Focus on the foods that you know are good for you—whole grains, fruits and vegetables, low-fat dairy products, lean protein choices, and healthy fats—and limit or avoid the types of foods that don't do anything for your health (think empty calories, fried foods, sugar and sweets, and high-fat meats and dairy products). When you focus on the good stuff and make healthful choices most of the time, you'll be doing your body—and your heart—well.
I think this tip is just for me. I am good on limiting salt and sugar and fried foods but I know that I don't eat enough fruits and vegetables. i am working on it though.
Tuesday, July 12, 2011
TIP OF THE DAY - TUESDAY
WHICH DIET STRATEGIES WILL WORK FOR YOU?
You’re an individual, with your own quirks, interests, pet peeves and adored foods. A one-size-fits-all approach won’t and shouldn’t have to work for you.
Knowing who you are will go a long way toward knowing what will work for your diet plan. After all, the best weight loss program in the world is not the best selling one or the one with the most impressive quotes backing it up. It’s the one that you feel comfortable with, can stick with and enjoy.
Are you an avid snacker who needs healthier options within arms’ reach? Or do you just need to find a source of comfort that doesn’t include the name Hershey’s or Haagen-Dazs? Your lifestyle may not need the overhaul you think it does. It might just take a few well-placed changes.
You’re an individual, with your own quirks, interests, pet peeves and adored foods. A one-size-fits-all approach won’t and shouldn’t have to work for you.
Knowing who you are will go a long way toward knowing what will work for your diet plan. After all, the best weight loss program in the world is not the best selling one or the one with the most impressive quotes backing it up. It’s the one that you feel comfortable with, can stick with and enjoy.
Are you an avid snacker who needs healthier options within arms’ reach? Or do you just need to find a source of comfort that doesn’t include the name Hershey’s or Haagen-Dazs? Your lifestyle may not need the overhaul you think it does. It might just take a few well-placed changes.
Monday, July 11, 2011
Sunday, July 10, 2011
TIP OF THE DAY - SUNDAY
VISIT FAMILY AND FRIENDS... This sounds like an excuse to go out to eat. IT IS, sort of, but it is a great chance to just feel the love and support of others and reminds us of why we are dieting and getting healthy. Yes I over ate and yes I ate 2 cookies And a piece of chocolate cake but that was the only meal I ate today and I ate to celebrate just being together with family. I loved it. Thanks to those of you who were able to be there and sorry to those who couldn't. We missed you and I love you all for your love, support, and encouragement.
Friday, July 8, 2011
TIP OF THE DAY - SATURDAY
MORE ON GOALS... KEEPING GOALS TOP OF MIND
Ingrid Bergman once said, “Happiness is good health and a bad memory.” But without a good memory, good health may not even be possible.
You’ve got a lifestyle with its own routine, a regular way of doing things. Part of you is comfortable with it. Any change to that status quo and those routines, no matter how small, takes mental alertness. If your new goals and new habits aren’t kept top of mind, you can sink back into those old routines without even realizing it.
It’s easy to be focused in the first couple of weeks. It’s also easy to get distracted or discouraged before your new healthy habits take root. Some days in your dieting future, it’ll be tough. You’ll search desperately for a single reason to close the fridge, a good excuse to lace up those gym shoes. Just something – anything – to get you through the day with your diet and confidence intact.
If you could just bottle up that “first two weeks” freshness, enthusiasm and momentum, and take a swig from that magical bottle whenever you wanted, the temptation to give in or forget wouldn’t be a problem. You can do the next best thing by regularly reminding yourself of what you need to do and why.
Your goals are competing for brain space with phone numbers, sports scores, secretaries' names, favorite songs, kids' birthdays and bad jokes. And your goals don't always win out.
To stay consistent long enough to become a creature of healthy habits, surround yourself with visual, written and well-placed reminders that steady the course and help you refocus. Use positive images and words. Find a visual that shows why you want to lose weight in the first place, or what you’ll be doing with your weight loss. A picture of your kids, the new dress you want to wear, a basketball.
Every day is a chance to build momentum or to slack. Every day, you have to decide to make the right choices. Keeping your goals and motivators close by helps you make that decision and feel good about it. Remember, this is a positive experience! You’re doing something good for yourself, your loved ones and your future. Don’t waste any opportunity to remind yourself of that fact and congratulate yourself on progress.
To me the hardest part of dieting is staying on the diet. The easiest way to do this is to set goals, both short term and long term goals are a must.
Ingrid Bergman once said, “Happiness is good health and a bad memory.” But without a good memory, good health may not even be possible.
You’ve got a lifestyle with its own routine, a regular way of doing things. Part of you is comfortable with it. Any change to that status quo and those routines, no matter how small, takes mental alertness. If your new goals and new habits aren’t kept top of mind, you can sink back into those old routines without even realizing it.
It’s easy to be focused in the first couple of weeks. It’s also easy to get distracted or discouraged before your new healthy habits take root. Some days in your dieting future, it’ll be tough. You’ll search desperately for a single reason to close the fridge, a good excuse to lace up those gym shoes. Just something – anything – to get you through the day with your diet and confidence intact.
If you could just bottle up that “first two weeks” freshness, enthusiasm and momentum, and take a swig from that magical bottle whenever you wanted, the temptation to give in or forget wouldn’t be a problem. You can do the next best thing by regularly reminding yourself of what you need to do and why.
Your goals are competing for brain space with phone numbers, sports scores, secretaries' names, favorite songs, kids' birthdays and bad jokes. And your goals don't always win out.
To stay consistent long enough to become a creature of healthy habits, surround yourself with visual, written and well-placed reminders that steady the course and help you refocus. Use positive images and words. Find a visual that shows why you want to lose weight in the first place, or what you’ll be doing with your weight loss. A picture of your kids, the new dress you want to wear, a basketball.
Every day is a chance to build momentum or to slack. Every day, you have to decide to make the right choices. Keeping your goals and motivators close by helps you make that decision and feel good about it. Remember, this is a positive experience! You’re doing something good for yourself, your loved ones and your future. Don’t waste any opportunity to remind yourself of that fact and congratulate yourself on progress.
To me the hardest part of dieting is staying on the diet. The easiest way to do this is to set goals, both short term and long term goals are a must.
Thursday, July 7, 2011
TIP OF THE DAY - FRIDAY
MORE ON GOALS...
Setting Up Shop
Millions of people hope to lose weight. Only a few actually prepare for it. They treat it like a treasure hunt, setting off on a quest and hoping it’ll all work out. No wonder the dieting failure rate hovers near 95%.
Any time you’ve reached a meaningful goal, it was because you were ready for it. It didn’t just happen or fall in your lap. If it did, that’s more good fortune than goal achievement. The difference between hoping something will happen and making it happen is preparation. Not too many people lose weight through luck or good fortune, so you’ll probably have to rely on preparation.
How do you create an environment that’s more help than hurt?
Prevent Temptations
Promote Convenience
Purchase Wisely
Here are some strategies you can start right now to be more prepared:
Prevent Temptations
Start in the kitchen. Begin replacing unhealthy foods with healthier alternatives. Do a full kitchen healthy inspection. Setting up shop now will keep you from giving in to temptation later.
Take lunch and healthy snacks to work. When the munchies come calling, you won’t need to run to the vending machine.
Eat a snack before leaving to eat out. You’ll be less hungry and less apt to order a gooey appetizer.
Eat breakfast. A growling stomach is just asking for snacking trouble.
Promote Convenience
Pack a gym bag and keep it in your car for use on a moment’s notice.
Leave healthy snacks throughout your house, your office and even your car.
When you do cook, make a double batch and store some for later.
Purchase Wisely
No need for a trendy, expensive membership if the local gym has what you’ll actually use.
The most important piece of fitness equipment you’ll have is a good, comfortable pair of gym or running shoes. Make sure you have the right pair.
Big equipment purchases aren’t needed right now. Start with some home gym basics (exercise ball, resistance bands, small medicine ball, jump rope, small dumbbells) and build as time goes.
Get one water bottle or water cup for home and one for work.
Setting Up Shop
Millions of people hope to lose weight. Only a few actually prepare for it. They treat it like a treasure hunt, setting off on a quest and hoping it’ll all work out. No wonder the dieting failure rate hovers near 95%.
Any time you’ve reached a meaningful goal, it was because you were ready for it. It didn’t just happen or fall in your lap. If it did, that’s more good fortune than goal achievement. The difference between hoping something will happen and making it happen is preparation. Not too many people lose weight through luck or good fortune, so you’ll probably have to rely on preparation.
How do you create an environment that’s more help than hurt?
Prevent Temptations
Promote Convenience
Purchase Wisely
Here are some strategies you can start right now to be more prepared:
Prevent Temptations
Start in the kitchen. Begin replacing unhealthy foods with healthier alternatives. Do a full kitchen healthy inspection. Setting up shop now will keep you from giving in to temptation later.
Take lunch and healthy snacks to work. When the munchies come calling, you won’t need to run to the vending machine.
Eat a snack before leaving to eat out. You’ll be less hungry and less apt to order a gooey appetizer.
Eat breakfast. A growling stomach is just asking for snacking trouble.
Promote Convenience
Pack a gym bag and keep it in your car for use on a moment’s notice.
Leave healthy snacks throughout your house, your office and even your car.
When you do cook, make a double batch and store some for later.
Purchase Wisely
No need for a trendy, expensive membership if the local gym has what you’ll actually use.
The most important piece of fitness equipment you’ll have is a good, comfortable pair of gym or running shoes. Make sure you have the right pair.
Big equipment purchases aren’t needed right now. Start with some home gym basics (exercise ball, resistance bands, small medicine ball, jump rope, small dumbbells) and build as time goes.
Get one water bottle or water cup for home and one for work.
TIP OF THE DAY - THURSDAY
SETTING GOALS... Your permanent lifestyle change will happen in bits and pieces. It's important to know how to fit these new habits into a realistic day.
This may not make sense at first but think about it. Your weight loss will be slow and low. It did not go on all in one day so it will take some time to lose all you want. Don't give up. As you make lifestyle changes no matter how small you will see results. Keep your goal in sight.
This may not make sense at first but think about it. Your weight loss will be slow and low. It did not go on all in one day so it will take some time to lose all you want. Don't give up. As you make lifestyle changes no matter how small you will see results. Keep your goal in sight.
Wednesday, July 6, 2011
TIP OF THE DAY - WEDNESDAY
MOVE SOME FURNITURE AND WORK UP A SWEAT... I did this yesterday and it is amazing how good you feel and how how much work and sweat it takes to rearrange just one room. It will burn some calories in a fun way. It never hurts to change things up either.
Monday, July 4, 2011
TIP OF THE DAY - TUESDAY
MOVE AND SHAKE... Be as active as you can each day. Dance to the car radio. Fidget at your desk and get up as often as you can. By using these tips you will become fitter, slimmer and healthier.
This as with most tips from Sparkpeople is a good one. I do a lot of crafting in the front room because there is a bed instead of a table in my craft room. I used to take everything with me out to the front room so I don't have to start and stop once I start a project. Since reading these tips about developing an active lifestyle I have changed. I now leave almost everything in the craft room and get up and walk back and forth. It isn't that long of a walk but any movement is good. Try to think of a way that you don't take the easy or short trip. Make many trips.
This as with most tips from Sparkpeople is a good one. I do a lot of crafting in the front room because there is a bed instead of a table in my craft room. I used to take everything with me out to the front room so I don't have to start and stop once I start a project. Since reading these tips about developing an active lifestyle I have changed. I now leave almost everything in the craft room and get up and walk back and forth. It isn't that long of a walk but any movement is good. Try to think of a way that you don't take the easy or short trip. Make many trips.
Sunday, July 3, 2011
TIP OF THE DAY - MONDAY
HAPPY FOURTH OF JULY... Work in the yard. Rake, mow, plant, and fertilize your lawn without labor saving devices like leaf blowers or riding mowers. Enjoy the slow pace, quite scenery and clean air that manual yard work requires.
This is another great tip. Most of us have tomorrow off so why not take advantage of the day off and the beautiful weather and work in your yard. What a great opportunity to get some extra vitamin D.
This is another great tip. Most of us have tomorrow off so why not take advantage of the day off and the beautiful weather and work in your yard. What a great opportunity to get some extra vitamin D.
Saturday, July 2, 2011
TIP OF THE DAY - SUNDAY
HANG-DRY YOUR LAUNDRY... It might take a little longer, but bending, reaching, pinning and later folding your laundry by hand adds some much-needed activity to your day while conserving electricity.
This is a great tip. Calvin keeps asking me what I want for my birthday and now I know. I think I will ask for a new round clothes line. I love fresh clean sheets and towels. I do stick them in the dryer for a few minutes just to take the stiffness out.
This is a great tip. Calvin keeps asking me what I want for my birthday and now I know. I think I will ask for a new round clothes line. I love fresh clean sheets and towels. I do stick them in the dryer for a few minutes just to take the stiffness out.
Friday, July 1, 2011
TIP OF THE DAY - SATURDAY
PLAY WITH YOUR KIDS/THE FAMILY... Games like tag, hide and seek, and red rover will really get your heart pumping. You can also involve your pet in chasing, fetching and running games.
This is a great one for today since most of us now have a 3 day weekend. Don't forget the water fights too. This little game will really keep you moving and with the warmer weather it is the perfect cool offer. Have fun and have a save and moving weekend.
This is a great one for today since most of us now have a 3 day weekend. Don't forget the water fights too. This little game will really keep you moving and with the warmer weather it is the perfect cool offer. Have fun and have a save and moving weekend.
Thursday, June 30, 2011
TIP OF THE DAY - FRIDAY
CHOOSE THE LONG ROUTE... Instead of making a beeline to your destination in the mall, office, or grocery store, take the long way. Those extra steps will add up over the course of each day.
This is a great tip and one I follow. I enjoy the extra walk to and from the store, church or whatever. It makes me mentally think I am doing more.
This is a great tip and one I follow. I enjoy the extra walk to and from the store, church or whatever. It makes me mentally think I am doing more.
Wednesday, June 29, 2011
TIP OF THE DAY - THURSDAY
WASH THE CAR BY HAND... Get the whole family involved with spraying, scrubbing, rinsing, drying, and waxing. You will save money, use a little elbow grease, and get some vitamin D from the sun to boot.
This sounds like a good tip and for you with kids go for it as for me and my house we will drive through.
This sounds like a good tip and for you with kids go for it as for me and my house we will drive through.
Monday, June 27, 2011
TIP OF THE DAY - TUESDAY
OVERHAUL DATE NIGHT... The cliche` dinner and a movie gets old. Next time, try bowling, miniature golf, ice skating, hiking, dancing, or other fun activities that keep you on your feet.
Another activity might be working in the garden, yard, or on the house.
Any think that keeps you moving will work out just fine.
Another activity might be working in the garden, yard, or on the house.
Any think that keeps you moving will work out just fine.
Sunday, June 26, 2011
TIP OF THE DAY - MONDAY
WORK OUT AT YOUR DESK... Being deskbound doesn't mean you have to sit still. Experiment with some office-appropriate exercises, including stretches, wall pushups, chair dips and more.
This is a good one. A couple more exercises while sitting are knee splits where you just sit and open and close your knees. Make sure you are wearing pants or a long skirt. What about leg lifts while sitting? If there are little ones around they love sitting on your feet and going up and down. It makes for a better workout but it is somewhat harder depending on the size of the child of course.
This is a good one. A couple more exercises while sitting are knee splits where you just sit and open and close your knees. Make sure you are wearing pants or a long skirt. What about leg lifts while sitting? If there are little ones around they love sitting on your feet and going up and down. It makes for a better workout but it is somewhat harder depending on the size of the child of course.
Saturday, June 25, 2011
TIP OF THE DAY - SUNDAY
RIDE YOUR BICYCLE... Forty percent of trips made by cars are less than two miles. Conserve resources and get a workout by combining errands with exercise. Bike to the post office, drug store, or office whenever possible.
Okay, you are on your own for this tip.
Okay, you are on your own for this tip.
Friday, June 24, 2011
TIP OF THE DAY - SATURDAY
DRESS FOR COMFORT... When you're comfortable, you are more likely to walk further and stay active than if you are wearing stuffy clothes or painful shoes. Go casual at work, whenever possible and on your own time.
This is so comfortable. I bake, clean, exercise,do housework, even paint in just my underclothes and sometimes an apron because it is comfortable, I am in sloppy in whatever project I am working on and no one is home, so why not be comfortable. I do move around more and I do leg lifts or knee bends while I am working on my projects. It is amazing and surprising just how many exercises you can work into craft, cleaning, or baking projects and for me if I am little or comfortable I am more likely to move more. Try this for yourself.
This is so comfortable. I bake, clean, exercise,do housework, even paint in just my underclothes and sometimes an apron because it is comfortable, I am in sloppy in whatever project I am working on and no one is home, so why not be comfortable. I do move around more and I do leg lifts or knee bends while I am working on my projects. It is amazing and surprising just how many exercises you can work into craft, cleaning, or baking projects and for me if I am little or comfortable I am more likely to move more. Try this for yourself.
Thursday, June 23, 2011
TIP OF THE DAY - FRIDAY
SHAKE IT... Create a playlist of songs that you just can't sit still to, and let loose. Dancing is a great way to get fit-even if you're just grooving in the privacy of your own home.
Elizabeth put lots and lots of music on a little ipod for me to use when I walk. It has songs from the 50's and 60's as well as some country music, Calvin and my song and even some from the Mormon Tabernacle Choir. It is funny because I know I walk much slower when the choir sings and much faster to the 50's music. Either way it is a great way to keep moving.
Elizabeth put lots and lots of music on a little ipod for me to use when I walk. It has songs from the 50's and 60's as well as some country music, Calvin and my song and even some from the Mormon Tabernacle Choir. It is funny because I know I walk much slower when the choir sings and much faster to the 50's music. Either way it is a great way to keep moving.
Wednesday, June 22, 2011
TIP OF THE DAY - THURSDAY
PRACTICE WHAT YOU PREACH... We are all asked our opinion or for advice now and then on a variety of topics including diet and weight loss. For many, many, many months now I have been giving advice or tips on dieting. Just yesterday my tip was to do it yourself and you were encouraged to do clean up and do home repairs for yourself rather than hiring someone else to do it. Since sharing that tip yesterday I have given it a great deal of thought and I got up this morning think that I was going to follow my own advice. I spent several hours throughout the day working in my craft room. I did not get everything finished that I wanted to, but the room is looking better and better. I do feel good about what I have done and burning a few extra calories climbing up and down a step stool was an added bonus. So think about advice your have given others who are struggling to lose weight and have seen how well you have done and take your own advice.
Tuesday, June 21, 2011
TIP OF THE DAY - WEDNESDAY
DO IT YOURSELF... Hiring painters, housekeepers, and other laborers may save time, but doing repairs and maintenance yourself saves money, increases activity, and instills a sense of pride.
This is another great tip. It is so true. I love painting a room and even though I am in pain, because of age and joint issues and I can't move for a few days after the room is finished I feel GREAT. Doing and home improvement project or redo gives you such a sense of accomplishment and just makes you feel good inside and out. If you are on a plateau any extra activity will help boost your calorie burn. So find a project around the house and get going. Don't want to paint, then don't. Take a day or whatever is needed and just select a room, or even a closet and clean and organize it. Even if you don't lose the weight you may expect you will gain a good over all feeling of accomplishment and that is worth the time.
This is another great tip. It is so true. I love painting a room and even though I am in pain, because of age and joint issues and I can't move for a few days after the room is finished I feel GREAT. Doing and home improvement project or redo gives you such a sense of accomplishment and just makes you feel good inside and out. If you are on a plateau any extra activity will help boost your calorie burn. So find a project around the house and get going. Don't want to paint, then don't. Take a day or whatever is needed and just select a room, or even a closet and clean and organize it. Even if you don't lose the weight you may expect you will gain a good over all feeling of accomplishment and that is worth the time.
Monday, June 20, 2011
TIP OF THE DAY - TUESDAY
TUNE IN TO YOUR BODY... When watching TV, think of other activities you can do instead of lounging, such as marching in place or riding your exercise bike. Try a few pushups, crunches and squats during the commercial breaks too.
This is an easy one for me. I love doing craft and sewing projects while watching TV. Because I am not in my craft room my projects require me to get up and down a lot. I also do my exercises while watching TV each morning. It makes me work a little longer if I am watching an hour long show.
This is an easy one for me. I love doing craft and sewing projects while watching TV. Because I am not in my craft room my projects require me to get up and down a lot. I also do my exercises while watching TV each morning. It makes me work a little longer if I am watching an hour long show.
Sunday, June 19, 2011
TIP OF THE DAY - MONDAY
ACT LIKE A KID... Who says you have to be a kid to play or have fun? Find a sport or other activity and join a league or class. When it's fun it doesn't seem like exercise. Schedule a little playtime each day, just for you.
This sounds good in principle but I am not sure it is logical. With jobs, home, family adding one more thing to your plate might not be possible at this time. Think about how you can get some "playtime" in each day. If you have little children then why not play with them?
This sounds good in principle but I am not sure it is logical. With jobs, home, family adding one more thing to your plate might not be possible at this time. Think about how you can get some "playtime" in each day. If you have little children then why not play with them?
Saturday, June 18, 2011
TIP OF THE DAY - SUNDAY
WALK THIS WAY... Take an evening walk with your family each night. Use this quality time to chat, catch up, and grow closer as you burn calories and improve your fitness levels.
What can I add? This is a great tip especially for my daughters who have little children. Take an evening walk now that the weather is good. I hate to say it but winter will be here soon enough and there won't be many winter walks in the snow, cold and ice.
What can I add? This is a great tip especially for my daughters who have little children. Take an evening walk now that the weather is good. I hate to say it but winter will be here soon enough and there won't be many winter walks in the snow, cold and ice.
Friday, June 17, 2011
TIP OF THE DAY - SATURDAY
CULTIVATE A GARDEN. Planting, watering, pruning, and caring for a garden relieves stress, beautifies your home and increases your daily activity.
Okay, this is a good tip. Last week was the first weekend that we did not have frost and could plant. We planted just a few seeds. I have pumpkins and Calvin will take care of the tomatoes, peppers, and cucumbers. Year before last we had a great garden and it was fun to see everything grow. Last year nothing seemed to grow and we were not sure we even wanted to try this year. We did though because it is a good exercise and it feels good to see that salsa and canned tomatoes as tomato sauce canned and in jars. We enjoyed them all winter. So even if you can't have a big garden or don't have the room try some container gardening. It does not have to be vegetables either. A nice planter of flowers on your back or front porch will bring a smile to your face each day as you are watering them.
Okay, this is a good tip. Last week was the first weekend that we did not have frost and could plant. We planted just a few seeds. I have pumpkins and Calvin will take care of the tomatoes, peppers, and cucumbers. Year before last we had a great garden and it was fun to see everything grow. Last year nothing seemed to grow and we were not sure we even wanted to try this year. We did though because it is a good exercise and it feels good to see that salsa and canned tomatoes as tomato sauce canned and in jars. We enjoyed them all winter. So even if you can't have a big garden or don't have the room try some container gardening. It does not have to be vegetables either. A nice planter of flowers on your back or front porch will bring a smile to your face each day as you are watering them.
Thursday, June 16, 2011
TIP OF THE DAY - FRIDAY
PLAN AN ACTIVE VACATION... Schedule a trip around activities that you can't do anywhere else-whitewater rafting, mountain climbing, scuba diving, walking tours, canoeing and more.
I would love to have a VACATION of any kind. We can't seem to get vacation time at the same time. Our problem for vacations here is that I babysit so my vacation is just naturally when the parents are off on a vacation. Last week I did not have kids because the family was in Utah but Calvin still had to work. Try to find maybe mini vacations that just take a day or two and will keep you active.
I would love to have a VACATION of any kind. We can't seem to get vacation time at the same time. Our problem for vacations here is that I babysit so my vacation is just naturally when the parents are off on a vacation. Last week I did not have kids because the family was in Utah but Calvin still had to work. Try to find maybe mini vacations that just take a day or two and will keep you active.
Wednesday, June 15, 2011
TIP OF THE DAY - THURSDAY
TAKE THE STAIRS... Skip elevators, escalators and other "people movers" and move your own body. You'll burn calories and avoid lines in airports, malls, and offices.
This is probably a good tip for all of you living in the "BIG CITY", but I don't think there are but half a dozen elevators in this town and they are in business office buildings that I have never been in and as for escalators... there are NONE in this town. We don't have malls, airport bigger then a small grocery store and probably nothing that there might be lines for. So this is one tip I follow faithfully.
This is probably a good tip for all of you living in the "BIG CITY", but I don't think there are but half a dozen elevators in this town and they are in business office buildings that I have never been in and as for escalators... there are NONE in this town. We don't have malls, airport bigger then a small grocery store and probably nothing that there might be lines for. So this is one tip I follow faithfully.
Tuesday, June 14, 2011
TIP OF THE DAY - WEDNESDAY
CARRY MORE WEIGHT... At the store use baskets and use a little muscle, instead of the assistance of a shopping cart. Carry your own bags and unload the car yourself to built strength and independence.
Okay, I am not sure if I have said this before or not but to me this is a stupid tip. When I go to the grocery store, which is not always even weekly I buy "groceries" which means at least 2 gallons of milk. Also when I go I park a ways away so I have to walk more. I would have to make 3 or 4 trips in and out of the store to pack all the groceries out. Might be good exercise but who is going to guard my groceries while I walk back and forth to the car. No for me I will keep my cart and just park at the end of the parking lot.
Okay, I am not sure if I have said this before or not but to me this is a stupid tip. When I go to the grocery store, which is not always even weekly I buy "groceries" which means at least 2 gallons of milk. Also when I go I park a ways away so I have to walk more. I would have to make 3 or 4 trips in and out of the store to pack all the groceries out. Might be good exercise but who is going to guard my groceries while I walk back and forth to the car. No for me I will keep my cart and just park at the end of the parking lot.
Monday, June 13, 2011
TIP OF THE DAY - TUESDAY
MAKE TIME FOR MORNING FITNESS... Spend just 5-10 minutes doing pushups, lunges, jumping jacks and stretches before you shower. You'll strengthen your muscles and feel more energized each morning.
I love doing my exercises first thing in the morning. Not because I have more time or energy but simply because if I don't it just seems to never get around to it. It is nice to say at the end of the day that I may not have gotten much done during the day but I did exercise, read my scriptures and do a little laundry. The 3 biggies for me it seems.
I love doing my exercises first thing in the morning. Not because I have more time or energy but simply because if I don't it just seems to never get around to it. It is nice to say at the end of the day that I may not have gotten much done during the day but I did exercise, read my scriptures and do a little laundry. The 3 biggies for me it seems.
Sunday, June 12, 2011
TIP OF THE DAY - MONDAY
FOLLOW A RECIPE... Cooking more meals at home keeps you on your feet and burns more calories than picking up the phone and ordering take out or delivery. Plus homemade food is usually healthier.
This is a good tip, but be careful what homemade recipes you are following. I don't think this tip means cookies, cakes, pies, breads or even candy.
This is a good tip, but be careful what homemade recipes you are following. I don't think this tip means cookies, cakes, pies, breads or even candy.
Saturday, June 11, 2011
TIP OF THE DAY - SUNDAY
WEAR A PEDOMETER. This handy tool counts your steps and motivates you to get active. Aim for at least 10,000 steps daily (that is 5 miles). This is the activity level recommended for good health.
This is a great tip and I think Linda used to wear one. One more tip. Remember you get what you pay for. I bought a cheap $3.00 one on sale at Bi-mart and it worked off and on when it wanted. Spend a little more and get a good one. You might be surprised at how much or how little you move in a day.
This is a great tip and I think Linda used to wear one. One more tip. Remember you get what you pay for. I bought a cheap $3.00 one on sale at Bi-mart and it worked off and on when it wanted. Spend a little more and get a good one. You might be surprised at how much or how little you move in a day.
Friday, June 10, 2011
TIP OF THE DAY - SATURDAY
HIDE THE REMOTE... Remember the days before remotes controlled TVs, radios, garage doors, and even windows? Pretend they haven't been invented and use your own muscles to do the work.
This might be a good tip but I have no clue how to change the channels without the remote. I know I can turn it off and on but I have never seen any other buttons.
You could always just turn the TV off and go outside. I am one who can work all day or evening when there are no children around with a movie on and have little contests with myself to see how much and how fast I can get things done during commercials.
This might be a good tip but I have no clue how to change the channels without the remote. I know I can turn it off and on but I have never seen any other buttons.
You could always just turn the TV off and go outside. I am one who can work all day or evening when there are no children around with a movie on and have little contests with myself to see how much and how fast I can get things done during commercials.
Thursday, June 9, 2011
TIP OF THE DAY - FRIDAY
DRIVE AWAY FROM THE DRIVE-THRU. Whether you're at the bank, pharmacy, or fast food joint, you already spend enough time in your car. Park and run inside to complete your errands instead of waiting in the line of cars.
This is another great tip. This week, which is my vacation I have a total of 7 doctor appointments. Yes I said 7. I get there a few minutes early and park at the end of the parking lot and have a nice relaxing little walk into the office. The weather has been just beautiful here this week.
This is another great tip. This week, which is my vacation I have a total of 7 doctor appointments. Yes I said 7. I get there a few minutes early and park at the end of the parking lot and have a nice relaxing little walk into the office. The weather has been just beautiful here this week.
Wednesday, June 8, 2011
TIP OF THE DAY - THURSDAY
PARK FURTHER AWAY... You'll add extra steps to your day and save time by walking briskly and not waiting for a closer spot. In a shopping center, park once and walk to and from your car between stores.
These are all tips that we have had before but the weather is getting better and so this is a good time for a review and reminder.
These are all tips that we have had before but the weather is getting better and so this is a good time for a review and reminder.
TIP OF THE DAY - WEDNESDAY
BE YOUR OWN DISHWASHER... Washing a few dishes by hand keeps you on your feet and somewhat active. You will burn calories and save on electricity and water, and have clean dishes in just a few minutes.
Okay this may be a good tip but I would NOT want to give up my dishwasher. I pretty much pre wash the dishes before I put them in the dishwasher anyway so I guess I am half way there.
Okay this may be a good tip but I would NOT want to give up my dishwasher. I pretty much pre wash the dishes before I put them in the dishwasher anyway so I guess I am half way there.
Monday, June 6, 2011
TIP OF THE DAY - TUESDAY
LET'S TALK THIS MONTH ABOUT ACTIVE LIFESTYLES... Many of the health and weight problems that people face today are due to a lack of physical activity. Although we are "on the run" during the day we are sedentary as we drive, work, watch TV, and use the computer. On top of that modern technology gives us time saving shortcuts (like dishwashers, car washes, escalators, and remote controls) that encourage us to do even less. Whether you exercise or not, everyone should try to increase their activity time every day. For the rest of the month of June we will be reviewing Sparkpeoples tips for activity lifestyle and all the benefits that comes with it.
Sunday, June 5, 2011
TIP OF THE DAY - MONDAY
SIMPLE TRICKS FOR LASTING WEIGHT LOSS: lose 5-40 pounds this year by making just one of these easy changes - or more!
by Katherine Tallmadge
1. Only eat the best. Instead of wasting valuable stomach space on foods you don't really like, eat those you love. So you adore ravioli but can live without garlic bread? Splurge on the first, skip the latter and save 300 calories each time, Follow this tip five times a week and save 1,500 calories. Lose 3 pounds in 8 weeks or 22 pounds a year.
2. Avoid muffin madness. An ordinary supersize muffin can pack 600 calories. Switch to a lowfat muffin (about 400 calories) every morning and save 200 calories? Lose 3 pounds in 8 weeks, or 21 pounds a year.
3. Eat your office supplies. Save 300-plus calories by bringing a healthful brown-bag lunch to work and 150 calories by packing your own afternoon snack. (Try our batch recipes?) In a week, you'll cut 2,250 calories. Lose 5 pounds in 8 weeks, or 11-33 pounds a year.
4. Eat a brownie every Friday. Rather than depriving yourself of treats, which can trigger bingeing, enjoy them once a week. Lose 5 pounds in 8 weeks, or 30 pounds a year.
5. Don't cook on weekdays. To save time, energy and at least 400 calories per night, make batch recipes (see opposite page) on weekends and regrigerate or freeze into meal-size containers for a week or more of lowfat, healthful, no-hassle meals. Lose 6 pounds in 8 weeks, or 42 pounds a year.
by Katherine Tallmadge
1. Only eat the best. Instead of wasting valuable stomach space on foods you don't really like, eat those you love. So you adore ravioli but can live without garlic bread? Splurge on the first, skip the latter and save 300 calories each time, Follow this tip five times a week and save 1,500 calories. Lose 3 pounds in 8 weeks or 22 pounds a year.
2. Avoid muffin madness. An ordinary supersize muffin can pack 600 calories. Switch to a lowfat muffin (about 400 calories) every morning and save 200 calories? Lose 3 pounds in 8 weeks, or 21 pounds a year.
3. Eat your office supplies. Save 300-plus calories by bringing a healthful brown-bag lunch to work and 150 calories by packing your own afternoon snack. (Try our batch recipes?) In a week, you'll cut 2,250 calories. Lose 5 pounds in 8 weeks, or 11-33 pounds a year.
4. Eat a brownie every Friday. Rather than depriving yourself of treats, which can trigger bingeing, enjoy them once a week. Lose 5 pounds in 8 weeks, or 30 pounds a year.
5. Don't cook on weekdays. To save time, energy and at least 400 calories per night, make batch recipes (see opposite page) on weekends and regrigerate or freeze into meal-size containers for a week or more of lowfat, healthful, no-hassle meals. Lose 6 pounds in 8 weeks, or 42 pounds a year.
Saturday, June 4, 2011
TIP OF THE DAY - SUNDAY
Lose 31-40 (or more) pounds in a year!
With these three easy tips, you'll have no trouble reaching even a big weight-loss goal in 12 months.
Shop by the book. Make weekly shopping a habit by setting a specific day and time when you can always go. Without healthful foods on hand, you may be tempted to improvise by hitting fast-food and convenience stores, where nearly everything is high-fat and high-calorie. Good grocery-shopping skills are the flip side of good meal-management skills. One of my clients saved at least 400 calories per meal by incorporating just this one change and lost 30 pounds in less than a year!
Satisfy your sweet tooth. Deny your sweet tooth and bingeing is sure to follow. Satisfy your cravings with a low-calorie treat -- a bout 120 calories -- that you can enjoy every single day. Limit rich desserts (most have about 500 calories) to once a week, and you'll save about 380 calories a day for six days, or 2,280 calories a week.
These are some great tips and who wouldn't want to lose 40 this year?
With these three easy tips, you'll have no trouble reaching even a big weight-loss goal in 12 months.
Shop by the book. Make weekly shopping a habit by setting a specific day and time when you can always go. Without healthful foods on hand, you may be tempted to improvise by hitting fast-food and convenience stores, where nearly everything is high-fat and high-calorie. Good grocery-shopping skills are the flip side of good meal-management skills. One of my clients saved at least 400 calories per meal by incorporating just this one change and lost 30 pounds in less than a year!
Satisfy your sweet tooth. Deny your sweet tooth and bingeing is sure to follow. Satisfy your cravings with a low-calorie treat -- a bout 120 calories -- that you can enjoy every single day. Limit rich desserts (most have about 500 calories) to once a week, and you'll save about 380 calories a day for six days, or 2,280 calories a week.
These are some great tips and who wouldn't want to lose 40 this year?
Friday, June 3, 2011
TIP OF THE DAY - SUNDAY
DIET & SLIMMING: 20 easy tricks to help you lose weight
Maximize your metabolism, maximize your motivation: with this smart approach...
Weight-loss tips & tricks
Butt, hip & thigh blaster: if you want to get a strong, sculpted and tight...
Bye-bye, AB flab: how to add resistance to your crunches for an even firmer,...
Use the dilution solution. Love regular soft drinks but hate the pounds the sugar packs on? (A 32-ounce soda has about 400 calories!) Do as my friend Linda does and cram your cup with ice every time you have a soda, and you'll drink at least half as much. For Linda, that meant consuming about 200 fewer calories every other day. After a period of time her taste buds adapted. so all she really wanted was sparkling water. By making this one simple shift from soda to sparkling water, she cut 400 calories a day.
Defrost the freezer. Forget all the nasty things you've heard about frozen dinners! Supermarkets stock hundreds of lowfat and delicious frozen meals -- from meatloaf and mashed potatoes to Thai and Indian cuisine. Just add vegetables and fruit to boost nutrients. You'll save 300-500 calories every time you prepare a frozen dinner instead of ordering fast food or cooking a high-fat meal. Enjoy four frozen dinners a week and lose a minimum of 18-30 pounds a year.
Maximize your metabolism, maximize your motivation: with this smart approach...
Weight-loss tips & tricks
Butt, hip & thigh blaster: if you want to get a strong, sculpted and tight...
Bye-bye, AB flab: how to add resistance to your crunches for an even firmer,...
Use the dilution solution. Love regular soft drinks but hate the pounds the sugar packs on? (A 32-ounce soda has about 400 calories!) Do as my friend Linda does and cram your cup with ice every time you have a soda, and you'll drink at least half as much. For Linda, that meant consuming about 200 fewer calories every other day. After a period of time her taste buds adapted. so all she really wanted was sparkling water. By making this one simple shift from soda to sparkling water, she cut 400 calories a day.
Defrost the freezer. Forget all the nasty things you've heard about frozen dinners! Supermarkets stock hundreds of lowfat and delicious frozen meals -- from meatloaf and mashed potatoes to Thai and Indian cuisine. Just add vegetables and fruit to boost nutrients. You'll save 300-500 calories every time you prepare a frozen dinner instead of ordering fast food or cooking a high-fat meal. Enjoy four frozen dinners a week and lose a minimum of 18-30 pounds a year.
TIP OF THE DAY - SATURDAY
LOSE 21-30 (OR MORE) POUNDS IN A YEAR...
Create a 200- to 300-calorie deficit per day using these five tips and watch the pounds melt off!
Cook with nonstick pans and spray. Make every meal in a nonstick pan, and you'll automatically save 100 calories every time by eliminating the butter, margarine or oil used to grease the pan. When sauteing or frying, simply coat nonstick pans with a spritz of vegetable oil cooking spray (0 calories). Always use fresh, full-flavored ingredients, and you wont need fattening butter or oil to add flavor. Talk about a painless way to lose weight!9. Savor each bite. Eat more slowly to let satiety register -- it takes your stomach 20 minutes to send "full" signals to the brain. You'll save 100 calories each time you stop eating when you're almost full instead of eating until you're stuffed (about 200 calories a day).
Eat by the clock. Believe it or not, the biggest cause of Believe it bingeing is undereating. Your body gets hungry every three to five hours, so you need to eat five to six healthful, lowfat mini meals daily to stay full and curb cravings. Cut nighttime snacks and say adios to 15 pounds a year; have a fruit snack instead of a vending-machine snack and subtract 20 pounds; plan meals ahead and knock off 22-30. (For a complete guide on grazing via mini meals, including yummy recipes, see next month's issue.)
Create a 200- to 300-calorie deficit per day using these five tips and watch the pounds melt off!
Cook with nonstick pans and spray. Make every meal in a nonstick pan, and you'll automatically save 100 calories every time by eliminating the butter, margarine or oil used to grease the pan. When sauteing or frying, simply coat nonstick pans with a spritz of vegetable oil cooking spray (0 calories). Always use fresh, full-flavored ingredients, and you wont need fattening butter or oil to add flavor. Talk about a painless way to lose weight!9. Savor each bite. Eat more slowly to let satiety register -- it takes your stomach 20 minutes to send "full" signals to the brain. You'll save 100 calories each time you stop eating when you're almost full instead of eating until you're stuffed (about 200 calories a day).
Eat by the clock. Believe it or not, the biggest cause of Believe it bingeing is undereating. Your body gets hungry every three to five hours, so you need to eat five to six healthful, lowfat mini meals daily to stay full and curb cravings. Cut nighttime snacks and say adios to 15 pounds a year; have a fruit snack instead of a vending-machine snack and subtract 20 pounds; plan meals ahead and knock off 22-30. (For a complete guide on grazing via mini meals, including yummy recipes, see next month's issue.)
Thursday, June 2, 2011
TIP OF THE DAY - FRIDAY
LOSE 11-20 POUNDS OR MORE IN A YEAR... Just something to think about. :0)
This will take a caloric deficit of about 100-200 a day. You can live with that! Try these three tips.
Fish for health. Instead of a 6-ounce steak (550 calories), enjoy tuna (250-300 calories) or salmon (350 calories). If you eat fish instead of red meat four times a week, you'll save 200-300 calories each time, or up to 1,200 calories a week. Besides being lower in fat, seafood is also high in omega-3 fatty acids, which lower cholesterol and reduce risk for heart disease. Choose grilled, broiled or steamed fish and avoid fried or blackened versions, which pack in extra fat.
Snack more for fewer calories. People who snack all day find it easier to lose weight because they actually take in fewer calories. Enjoy healthful snacks like apple slices spread with 1 tablespoon peanut butter (about 160 calories) or 1 ounce lowfat cheese with a piece of fresh fruit (about 130 calories.) Both snacks provide natural sugars to satisfy your sweet tooth plus fiber and protein to keep you full. Opting for healthful, filling snacks that keep you away from vending-machine versions packing 250-500 empty calories each will save you thousands of calories a month.
Mine sweep for calorie bombs. Losing weight is not about discipline or willpower, it's about taking charge of your environment. So get rid of all that high-fat, high-calorie junk in your kitchen and replace it with healthful, lowfat fare.
This will take a caloric deficit of about 100-200 a day. You can live with that! Try these three tips.
Fish for health. Instead of a 6-ounce steak (550 calories), enjoy tuna (250-300 calories) or salmon (350 calories). If you eat fish instead of red meat four times a week, you'll save 200-300 calories each time, or up to 1,200 calories a week. Besides being lower in fat, seafood is also high in omega-3 fatty acids, which lower cholesterol and reduce risk for heart disease. Choose grilled, broiled or steamed fish and avoid fried or blackened versions, which pack in extra fat.
Snack more for fewer calories. People who snack all day find it easier to lose weight because they actually take in fewer calories. Enjoy healthful snacks like apple slices spread with 1 tablespoon peanut butter (about 160 calories) or 1 ounce lowfat cheese with a piece of fresh fruit (about 130 calories.) Both snacks provide natural sugars to satisfy your sweet tooth plus fiber and protein to keep you full. Opting for healthful, filling snacks that keep you away from vending-machine versions packing 250-500 empty calories each will save you thousands of calories a month.
Mine sweep for calorie bombs. Losing weight is not about discipline or willpower, it's about taking charge of your environment. So get rid of all that high-fat, high-calorie junk in your kitchen and replace it with healthful, lowfat fare.
Wednesday, June 1, 2011
TIP OF THE DAY - THURSDAY
NEW MONTH NEW GOALS NEW DIET TIPS...OR ARE THEY?
You can lose about 1 pound every two months by achieving a caloric deficit of only 60-100 calories a day. Here are four really simple, fun and delicious changes in habit that will get you there easier.
1. Beware the burger blast. Make your own burgers at home with a cut of beef called round or a round steak (the butcher can grind it into hamburger for you). The best part? It's as lowcal as skinless chicken. Or use lean ground beef (95 percent lean or better) for a skinny burger with 400 instead of about 500 calories for standard ground beef.
2. Add the whipped cream. Instead of ice cream (350-500 calories per cup), combine a cup of fresh or frozen sweet pitted cherries with 1/4 cup canned whipped cream for a sweet, creamy dessert with just 140 calories.
3. Eat more pizza. Instead of ordering takeout pizza (two slices of Pizza Hut's Stuffed Crust Pepperoni Pizza pack 720 calories, 32 grams of fat and 2,240 milligrams of sodium!), fill your freezer with healthful frozen pizzas containing no more than 600 calories and 10-15 grams of fat per pie (e.g., Lean Cuisine and Healthy Choice brands).
4. Drink up. Have a glass of water with lunch or dinner every other day instead of a soda or an alcoholic drink and you can lose 7-15 pounds a year. To stay full, eat plenty of foods high in water, including fresh fruits, vegetables and healthful (lowfat, low-sodium) soups.
You can lose about 1 pound every two months by achieving a caloric deficit of only 60-100 calories a day. Here are four really simple, fun and delicious changes in habit that will get you there easier.
1. Beware the burger blast. Make your own burgers at home with a cut of beef called round or a round steak (the butcher can grind it into hamburger for you). The best part? It's as lowcal as skinless chicken. Or use lean ground beef (95 percent lean or better) for a skinny burger with 400 instead of about 500 calories for standard ground beef.
2. Add the whipped cream. Instead of ice cream (350-500 calories per cup), combine a cup of fresh or frozen sweet pitted cherries with 1/4 cup canned whipped cream for a sweet, creamy dessert with just 140 calories.
3. Eat more pizza. Instead of ordering takeout pizza (two slices of Pizza Hut's Stuffed Crust Pepperoni Pizza pack 720 calories, 32 grams of fat and 2,240 milligrams of sodium!), fill your freezer with healthful frozen pizzas containing no more than 600 calories and 10-15 grams of fat per pie (e.g., Lean Cuisine and Healthy Choice brands).
4. Drink up. Have a glass of water with lunch or dinner every other day instead of a soda or an alcoholic drink and you can lose 7-15 pounds a year. To stay full, eat plenty of foods high in water, including fresh fruits, vegetables and healthful (lowfat, low-sodium) soups.
Tuesday, May 31, 2011
TIP OF THE DAY - WEDNESDAY
ONE LAST TIP/RECIPE... LET'S MAKE IT A GOOD ONE:
MARBLE BROWNIES
1 package (20 1/2 ounces) reduced calorie brownie mix
1 package (8 ounces) fat free cream cheese, softened
1/3 cup sugar
1 egg
1/2 teaspoon vanilla
1 cup semi-sweet chocolate chips
Prepare brownie mix as directed on package. Pour into 13 x 9-inch baking pan that has been sprayed with nonstick cooking spray. Beat cream cheese with electric mixer on medium speed until smooth. Add sugar, mixing until blended. Add egg and vanilla; mix just until blended. Pour cream cheese mixture over brownie mixture; cut through batter with knife several times for marble effect. Sprinkle with chips. Bake at 350º for 35 to 40 minutes r until cream cheese mixture is lightly browned. Cool; cut into squares.
3 Points Per Serving
Makes 24 quares
MARBLE BROWNIES
1 package (20 1/2 ounces) reduced calorie brownie mix
1 package (8 ounces) fat free cream cheese, softened
1/3 cup sugar
1 egg
1/2 teaspoon vanilla
1 cup semi-sweet chocolate chips
Prepare brownie mix as directed on package. Pour into 13 x 9-inch baking pan that has been sprayed with nonstick cooking spray. Beat cream cheese with electric mixer on medium speed until smooth. Add sugar, mixing until blended. Add egg and vanilla; mix just until blended. Pour cream cheese mixture over brownie mixture; cut through batter with knife several times for marble effect. Sprinkle with chips. Bake at 350º for 35 to 40 minutes r until cream cheese mixture is lightly browned. Cool; cut into squares.
3 Points Per Serving
Makes 24 quares
Monday, May 30, 2011
TIP OF THE DAY - TUESDAY
Here is one more great and easy chicken dinner. Enjoy
CHICKEN DINNER IN A CROCK POT
5 Points Per Serving
4 skinless boneless chicken breasts
2 tsp. dried basil
1/8 tsp. salt and pepper
1 cup diced bell pepper
1 (16oz) can white beans, drained and rinsed
1 (14oz) can tomatoes, undrained
Place the chicken in a crock-pot: sprinkle with basil and salt and pepper. Add bell pepper, beans and tomatoes. Cover with the lid; cook on low setting for 8 hours.
Serving size is 1 chicken breast with 1 cup of tomato bean mixture.
SERVINGS: 4
CHICKEN DINNER IN A CROCK POT
5 Points Per Serving
4 skinless boneless chicken breasts
2 tsp. dried basil
1/8 tsp. salt and pepper
1 cup diced bell pepper
1 (16oz) can white beans, drained and rinsed
1 (14oz) can tomatoes, undrained
Place the chicken in a crock-pot: sprinkle with basil and salt and pepper. Add bell pepper, beans and tomatoes. Cover with the lid; cook on low setting for 8 hours.
Serving size is 1 chicken breast with 1 cup of tomato bean mixture.
SERVINGS: 4
Sunday, May 29, 2011
TIP OF THE DAY - MONDAY
HOW ABOUT SOME COOKIES? Calvin is almost out of cookies so this sounds like a good recipe to make up tomorrow while he is fishing.
PEANUT BUTTER ICEBOX COOKIES...
2 Points Per Serving
1 cup all-purpose flour
1/4 tsp. baking soda
1/8 tsp. salt
3 Tbs. stick margarine, softened
2 Tbs. chunky peanut butter
1/2 cup firmly packed brown sugar
1/4 cup granulated sugar
1 tsp. vanilla extract
1 large egg white
Cooking spray
1. Combine first 3 ingredients in a bowl; stir well, and set aside.
2. Combine margarine and peanut butter in a large bowl; beat at medium speed of a mixer until light and fluffy. Gradually add sugars, beating at medium speed until well blended. Add vanilla and egg white; beat well. Stir in flour mixture. Turn dough out onto wax paper; shape into a 6-inch log. Wrap log in wax paper; freeze 3 hours.
3. Preheat oven to 350º.
4. Cut log into 24 (1/4-inch-thick) slices. Place slices 1 inch apart on a baking sheet(s) coated with cooking spray.
Bake at 350º for 8 minutes. Remove cookies from pans, and let cool on wire racks.
Yield: 2 dozen (serving size: 1 cookie)
Exchanges 1/2 starch, 1/2 fat
PEANUT BUTTER ICEBOX COOKIES...
2 Points Per Serving
1 cup all-purpose flour
1/4 tsp. baking soda
1/8 tsp. salt
3 Tbs. stick margarine, softened
2 Tbs. chunky peanut butter
1/2 cup firmly packed brown sugar
1/4 cup granulated sugar
1 tsp. vanilla extract
1 large egg white
Cooking spray
1. Combine first 3 ingredients in a bowl; stir well, and set aside.
2. Combine margarine and peanut butter in a large bowl; beat at medium speed of a mixer until light and fluffy. Gradually add sugars, beating at medium speed until well blended. Add vanilla and egg white; beat well. Stir in flour mixture. Turn dough out onto wax paper; shape into a 6-inch log. Wrap log in wax paper; freeze 3 hours.
3. Preheat oven to 350º.
4. Cut log into 24 (1/4-inch-thick) slices. Place slices 1 inch apart on a baking sheet(s) coated with cooking spray.
Bake at 350º for 8 minutes. Remove cookies from pans, and let cool on wire racks.
Yield: 2 dozen (serving size: 1 cookie)
Exchanges 1/2 starch, 1/2 fat
Saturday, May 28, 2011
TIP OF THE DAY - SUNDAY
A GOOD LOOKING HOLIDAY DESSERT...
Warm Chocolate Bread Pudding
Recipe by: Better Homes and Gardens Low Calorie Low Fat Recipes
4 Points Per Serving
Cooking oil or nonstick cooking spray
1 c. firm-textured white bread cubes (from about 1 1/4 slices of Italian or sourdough bread)
2 T. miniature semisweet chocolate pieces
2 T. sugar
1/3 c. fat-free milk
3 T. refrigerated or frozen egg product, thawed, or 1 egg
1/2 t. finely shredded orange or tangerine peel
1/4 t. vanilla
sifted powdered sugar or fat-free whipped topping (optional)
Preheat the oven to 350º. Spray two 6-oz individual souffle dises or custard cups with cooking oil or nonstick cooking spray. Divide the bread cubes between the two dishes or cups. Combine chocolate, sugar, and milk in a small saucepan. Stir over low heat till the chocolate melts; remove from heat. Beat smooth with a wire whisk, if necessary. Place egg product or egg in a small bowl; gradually stir in the chocolate mixture. Add the orange peel and vanilla. Pour mixture over bread in the two dishes or cups. Press lightly with back of spoon to be sure all the bread cubes are moistened. If desired, desserts may be covered and refrigerated for 1-2 hours before baking. Uncover before baking. Bake in a 350º oven for 15-20 minutes till the tops appear firm and a knife inserted near the centers comes out clean. Cool about 10 minutes; serve warm. Top with sprinkles of powdered sugar or dollops of whipped topping, if desired.
Makes 2 servings
Nutrition facts: 163 cal., 4 g total fat (0 g sat. fat), 80 mg calcium, 125 mg sodium, 29 g carbo., 0 g fiber, 5 g pro.
Food exchange: 1 starch
Warm Chocolate Bread Pudding
Recipe by: Better Homes and Gardens Low Calorie Low Fat Recipes
4 Points Per Serving
Cooking oil or nonstick cooking spray
1 c. firm-textured white bread cubes (from about 1 1/4 slices of Italian or sourdough bread)
2 T. miniature semisweet chocolate pieces
2 T. sugar
1/3 c. fat-free milk
3 T. refrigerated or frozen egg product, thawed, or 1 egg
1/2 t. finely shredded orange or tangerine peel
1/4 t. vanilla
sifted powdered sugar or fat-free whipped topping (optional)
Preheat the oven to 350º. Spray two 6-oz individual souffle dises or custard cups with cooking oil or nonstick cooking spray. Divide the bread cubes between the two dishes or cups. Combine chocolate, sugar, and milk in a small saucepan. Stir over low heat till the chocolate melts; remove from heat. Beat smooth with a wire whisk, if necessary. Place egg product or egg in a small bowl; gradually stir in the chocolate mixture. Add the orange peel and vanilla. Pour mixture over bread in the two dishes or cups. Press lightly with back of spoon to be sure all the bread cubes are moistened. If desired, desserts may be covered and refrigerated for 1-2 hours before baking. Uncover before baking. Bake in a 350º oven for 15-20 minutes till the tops appear firm and a knife inserted near the centers comes out clean. Cool about 10 minutes; serve warm. Top with sprinkles of powdered sugar or dollops of whipped topping, if desired.
Makes 2 servings
Nutrition facts: 163 cal., 4 g total fat (0 g sat. fat), 80 mg calcium, 125 mg sodium, 29 g carbo., 0 g fiber, 5 g pro.
Food exchange: 1 starch
Friday, May 27, 2011
TIP OF THE DAY - SATURDAY
APPLESAUCE PORK BITES
Serving Size: 6 Categories: Appetizers 4 Points per serving
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ounces lean pork tenderloin -- 90 % Lean (ground)
3/4 cup unsweetened applesauce
6 tablespoons fine dry breadcrumbs
1 Teaspoon Dried parsley
15 ounces Chunky tomato sauce
1/2 cup onion -- finely chopped
1 tablespoon sugar substitute -- Brown Sugar Twin
Preheat oven to 350º F.
Spray an 8-by 8-inch baking dish with butter-flavored cooking spray.
In a medium bowl, combine pork, applesauce, bread crumbs, and parsley flakes. Mix
well with hands to combine.
Form into twelve (1 1/2-inch) balls. Place balls in prepared baking dish.
In a small bowl, combine tomato sauce, onion, and Brown Sugar Twin. Pour sauce
mixture evenly over meatballs.
Cover and bake 45 minutes. Uncover and continue baking 15 minutes.
Place baking dish on a wire rack and let set 5 minutes.
Divide into 6 servings.
Freezes well.
Description:
"4 Points per serving"
Source:
"The Diabetic's Healthy Exchanges Cookbook, page 206" Copyright:
"Healthy Exchanges, Inc. 1996; ISBN 0-399-52235-2"
- - - - - - - - - - - - - - - - - - -
Per serving: 162 Calories (kcal); 3g Total Fat; (18% calories from fat); 18g Protein;
15g Carbohydrate; 49mg Cholesterol; 112mg Sodium
Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates
Okay this is a recipe I think I would like as well as serving to Calvin.
Serving Size: 6 Categories: Appetizers 4 Points per serving
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ounces lean pork tenderloin -- 90 % Lean (ground)
3/4 cup unsweetened applesauce
6 tablespoons fine dry breadcrumbs
1 Teaspoon Dried parsley
15 ounces Chunky tomato sauce
1/2 cup onion -- finely chopped
1 tablespoon sugar substitute -- Brown Sugar Twin
Preheat oven to 350º F.
Spray an 8-by 8-inch baking dish with butter-flavored cooking spray.
In a medium bowl, combine pork, applesauce, bread crumbs, and parsley flakes. Mix
well with hands to combine.
Form into twelve (1 1/2-inch) balls. Place balls in prepared baking dish.
In a small bowl, combine tomato sauce, onion, and Brown Sugar Twin. Pour sauce
mixture evenly over meatballs.
Cover and bake 45 minutes. Uncover and continue baking 15 minutes.
Place baking dish on a wire rack and let set 5 minutes.
Divide into 6 servings.
Freezes well.
Description:
"4 Points per serving"
Source:
"The Diabetic's Healthy Exchanges Cookbook, page 206" Copyright:
"Healthy Exchanges, Inc. 1996; ISBN 0-399-52235-2"
- - - - - - - - - - - - - - - - - - -
Per serving: 162 Calories (kcal); 3g Total Fat; (18% calories from fat); 18g Protein;
15g Carbohydrate; 49mg Cholesterol; 112mg Sodium
Food Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates
Okay this is a recipe I think I would like as well as serving to Calvin.
Thursday, May 26, 2011
TIP OF THE DAY - FRIDAY
SOMETHING FOR YOUR HOLIDAY EATING ENJOYMENT:
Barbecue-Sauced Beef Sandwiches
7 Points Per Serving
1 - 2 pound boneless beef round steak, cut 3/4 to 1 inch thick and trimmed of separable fat
1 - 14-1/2oz can tomatoes, undrained and cut up
1 cup chopped onion
1 cup chopped carrot
2 tbsp. Worcestershire sauce
2 tbsp. vinegar
1 tbsp. brown sugar
2 tsp. chili powder
1 tsp. dried oregano, crushed
1 clove garlic, minced
1 bay leaf
8 hamburger buns, split and toasted
1. Cut meat into 4 to 6 pieces. Spray an unheated Dutch oven with nonstick spray coating. Add half of the steak pieces; brown each piece on both sides.Remove meat. Repeat to brown remaining meat. Drain off fat. Return all meat to Dutch oven. 2. Add undrained tomatoes, onion, carrot, Worcestershire sauce, vinegar, brown sugar, chili powder, oregano, 1/8 tsp. pepper, garlic, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, 2 to 2-1/2 hours or until meat is tender. 3. Remove meat from sauce; shred meat. Return meat to sauce. If necessary, simmer, uncovered, for 5 to 10 minutes or until slightly thickened. Discard bay leaf. Serve in buns.
Freezer Directions: If desired, transfer mixture to freezer containers. Cover, label, and freeze for up to 6 months. To reheat, transfer mixture to a saucepan; add 1 tbsp. water. Cook, covered, over medium-low heat until heated through, stirring occasionally to break up. (Allow 8 to 10 minutes for 1 or 2 servings; 25 to 30 minutes for 4 servings.) Makes 8 servings.
Nutrition facts per serving: 319 calories, 8g total fat (2g saturated fat), 72mg cholesterol, 393mg sodium, 30g carbohydrate, 2g fiber, 31g protein.
Exchanges: 2 starch, 3 lean meat, 1 vegetable.
Barbecue-Sauced Beef Sandwiches
7 Points Per Serving
1 - 2 pound boneless beef round steak, cut 3/4 to 1 inch thick and trimmed of separable fat
1 - 14-1/2oz can tomatoes, undrained and cut up
1 cup chopped onion
1 cup chopped carrot
2 tbsp. Worcestershire sauce
2 tbsp. vinegar
1 tbsp. brown sugar
2 tsp. chili powder
1 tsp. dried oregano, crushed
1 clove garlic, minced
1 bay leaf
8 hamburger buns, split and toasted
1. Cut meat into 4 to 6 pieces. Spray an unheated Dutch oven with nonstick spray coating. Add half of the steak pieces; brown each piece on both sides.Remove meat. Repeat to brown remaining meat. Drain off fat. Return all meat to Dutch oven. 2. Add undrained tomatoes, onion, carrot, Worcestershire sauce, vinegar, brown sugar, chili powder, oregano, 1/8 tsp. pepper, garlic, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, 2 to 2-1/2 hours or until meat is tender. 3. Remove meat from sauce; shred meat. Return meat to sauce. If necessary, simmer, uncovered, for 5 to 10 minutes or until slightly thickened. Discard bay leaf. Serve in buns.
Freezer Directions: If desired, transfer mixture to freezer containers. Cover, label, and freeze for up to 6 months. To reheat, transfer mixture to a saucepan; add 1 tbsp. water. Cook, covered, over medium-low heat until heated through, stirring occasionally to break up. (Allow 8 to 10 minutes for 1 or 2 servings; 25 to 30 minutes for 4 servings.) Makes 8 servings.
Nutrition facts per serving: 319 calories, 8g total fat (2g saturated fat), 72mg cholesterol, 393mg sodium, 30g carbohydrate, 2g fiber, 31g protein.
Exchanges: 2 starch, 3 lean meat, 1 vegetable.
Wednesday, May 25, 2011
TIP OF THE DAY - THURSDAY
I MADE SOME CHOCOLATE COOKIES LIKE THIS TODAY. I wish I would have had this recipe then.
Course: desserts
PointsPlus™ Value: 1
Servings: 48
Preparation Time: 12 min
Cooking Time: 8 min
Level of Difficulty: Easy
These delightful chocolate morsels start out crisp and soften upon standing. Get 'em while they're hot!
Details Read all reviews (63) Ingredients
1 spray(s) cooking spray, or more if needed
1/3 cup(s) unsweetened cocoa
1/4 cup(s) margarine, softened
3/4 cup(s) sugar
4 oz unsweetened applesauce
1 tsp vanilla extract
1 1/2 cup(s) all-purpose flour
1 tsp baking powder
1/4 tsp table salt
2 Tbsp powdered sugar
Instructions
Preheat oven to 375ºF. Coat two nonstick cookie sheets with cooking spray.
Place cocoa, margarine and sugar in a medium bowl; beat with an electric mixer. Add applesauce and vanilla; beat to blend. In another small bowl, stir together flour, baking powder and salt. Stir flour mixture into cocoa batter with a wooden spoon.
Shape batter into 48 marble-sized balls. Arrange balls 1 inch apart on cookie sheets. Bake until set, about 8 minutes. Remove from oven and allow cookies to stand for 1 minute. Remove to wire rack and cool; sprinkle with powdered sugar. (Note: Store extra cookies in freezer-safe containers or plastic bags to maintain their freshness.) Yields 1 cookie per serving.
Course: desserts
PointsPlus™ Value: 1
Servings: 48
Preparation Time: 12 min
Cooking Time: 8 min
Level of Difficulty: Easy
These delightful chocolate morsels start out crisp and soften upon standing. Get 'em while they're hot!
Details Read all reviews (63) Ingredients
1 spray(s) cooking spray, or more if needed
1/3 cup(s) unsweetened cocoa
1/4 cup(s) margarine, softened
3/4 cup(s) sugar
4 oz unsweetened applesauce
1 tsp vanilla extract
1 1/2 cup(s) all-purpose flour
1 tsp baking powder
1/4 tsp table salt
2 Tbsp powdered sugar
Instructions
Preheat oven to 375ºF. Coat two nonstick cookie sheets with cooking spray.
Place cocoa, margarine and sugar in a medium bowl; beat with an electric mixer. Add applesauce and vanilla; beat to blend. In another small bowl, stir together flour, baking powder and salt. Stir flour mixture into cocoa batter with a wooden spoon.
Shape batter into 48 marble-sized balls. Arrange balls 1 inch apart on cookie sheets. Bake until set, about 8 minutes. Remove from oven and allow cookies to stand for 1 minute. Remove to wire rack and cool; sprinkle with powdered sugar. (Note: Store extra cookies in freezer-safe containers or plastic bags to maintain their freshness.) Yields 1 cookie per serving.
Tuesday, May 24, 2011
TIP OF THE DAY - WEDNESDAY
CINNAMON ROLLS:
16 oz box hot roll mix
1 cup very warm water (120º-130º)
1/4 cup granulated sugar
3 tbsp reduced-calorie stick margarine -- softened & divided
1 large egg -- lightly beaten
2 tbsp all-purpose flour -- divided
1/3 cup granulated sugar
2 tsp ground cinnamon
1/4 cup raisins
Cooking Spray
3/4 cup sifted powdered sugar
1 tbsp fat-free milk
1. Place contents of roll mix box (flour mixture & yeast packet) in a large bowl. Add very warm water, 1/4 cup granulated sugar, 1 tbsp margarine, and egg, stirring until moist. Shape dough into a ball.
2. Sprinkle remaining 1 1/2 tsbp flour evenly over work surface. Turn dough out onto floured surface; knead until smooth and elastic (about 5 mins). Cover and let rest 5 mins.
3. Sprinkle 1 1/2 tsp flour evenly over work surface. Roll dough into a 16-x10- inch rectangle on floured surface; spread remaining 2 tbsp margarine over dough to within 1/2-inch of edge. Combine 1/3 cup granulated sugar and cinnamon; sprinkle over dough. Sprinkle with raisins. Roll up dough, jelly-roll fashion, beginning at 1 long edge; pich seam to seal. Cut roll into 16 (1-inch) slices; place 8 slices, cut sides down, into each of 2 (8-inch) round cake pans coated with cooking spray. Cover and let rise in a warm place (85º), free from drafts, 30 mins or until doubled in bulk.
4. Preheat oven to 375º. 4 Points Per Serving
5. Bake at 375º for 20 mins or until rolls are golden. Combine powdered sugar and milk, and stir well. Spread glaze over warm rolls.
NOTES : Yield: 16 servings.
This looks like another great recipe that I want to try. Not for me but for Calvin. I have started baking bread and a treat for Calvin every Wednesday.
16 oz box hot roll mix
1 cup very warm water (120º-130º)
1/4 cup granulated sugar
3 tbsp reduced-calorie stick margarine -- softened & divided
1 large egg -- lightly beaten
2 tbsp all-purpose flour -- divided
1/3 cup granulated sugar
2 tsp ground cinnamon
1/4 cup raisins
Cooking Spray
3/4 cup sifted powdered sugar
1 tbsp fat-free milk
1. Place contents of roll mix box (flour mixture & yeast packet) in a large bowl. Add very warm water, 1/4 cup granulated sugar, 1 tbsp margarine, and egg, stirring until moist. Shape dough into a ball.
2. Sprinkle remaining 1 1/2 tsbp flour evenly over work surface. Turn dough out onto floured surface; knead until smooth and elastic (about 5 mins). Cover and let rest 5 mins.
3. Sprinkle 1 1/2 tsp flour evenly over work surface. Roll dough into a 16-x10- inch rectangle on floured surface; spread remaining 2 tbsp margarine over dough to within 1/2-inch of edge. Combine 1/3 cup granulated sugar and cinnamon; sprinkle over dough. Sprinkle with raisins. Roll up dough, jelly-roll fashion, beginning at 1 long edge; pich seam to seal. Cut roll into 16 (1-inch) slices; place 8 slices, cut sides down, into each of 2 (8-inch) round cake pans coated with cooking spray. Cover and let rise in a warm place (85º), free from drafts, 30 mins or until doubled in bulk.
4. Preheat oven to 375º. 4 Points Per Serving
5. Bake at 375º for 20 mins or until rolls are golden. Combine powdered sugar and milk, and stir well. Spread glaze over warm rolls.
NOTES : Yield: 16 servings.
This looks like another great recipe that I want to try. Not for me but for Calvin. I have started baking bread and a treat for Calvin every Wednesday.
Monday, May 23, 2011
TIP OF THE DAY - TUESDAY
THIS IS ONE OF MY FAVORITE SNACK OR TREAT...
I use it as handout for Relief Society and as thank yous when children take part in
a program I am working on. I go to the dollar store and pick up their plastic popcorn cartons to put the popcorn snacks. They make great thank you gifts.
CHEX MUDDY BUDDIES
5 Points Per Serving
9 Cups Chex Cereal (Any Variety)
1 package (6 ounces) Semisweet Chocolate Chips(1 Cup)
1/2 Cup Peanut Butter
1/4 Cup Light Margarine (not spread kind)
1 Teaspoon Vanilla
1 1/2 Cups Powdered Sugar
Measure cereal into large bowl; set aside. Microwave chocolate chips, peanut butter and butter in 1 quart microwavable bowl uncovered on High 1 minute; stir. Microwave 30 seconds longer or until mixture can be stirred smooth. Stir in vanilla. Pour chocolate mixture over cereal in bowl, stirring until evenly coated. Pour into large plastic food-storage bag; add powdered sugar. Seal bag; shake until well coated. Spread on waxed paper to cool. Store in airtight container in refrigerator.
Makes 9 Cups
1/2 Cup Equals: 210 Calories 9 g Fat 0 mg Cholesterol; 210 mg Sodium 30 gm Carbohydrate; 1 g dietary fiber 3 g protein 5 Points Per 1/2 Cup
I like to use unsalted popcorn instead of the ceral for a different taste. 2 microwave bags of popcorn are used.
I use it as handout for Relief Society and as thank yous when children take part in
a program I am working on. I go to the dollar store and pick up their plastic popcorn cartons to put the popcorn snacks. They make great thank you gifts.
CHEX MUDDY BUDDIES
5 Points Per Serving
9 Cups Chex Cereal (Any Variety)
1 package (6 ounces) Semisweet Chocolate Chips(1 Cup)
1/2 Cup Peanut Butter
1/4 Cup Light Margarine (not spread kind)
1 Teaspoon Vanilla
1 1/2 Cups Powdered Sugar
Measure cereal into large bowl; set aside. Microwave chocolate chips, peanut butter and butter in 1 quart microwavable bowl uncovered on High 1 minute; stir. Microwave 30 seconds longer or until mixture can be stirred smooth. Stir in vanilla. Pour chocolate mixture over cereal in bowl, stirring until evenly coated. Pour into large plastic food-storage bag; add powdered sugar. Seal bag; shake until well coated. Spread on waxed paper to cool. Store in airtight container in refrigerator.
Makes 9 Cups
1/2 Cup Equals: 210 Calories 9 g Fat 0 mg Cholesterol; 210 mg Sodium 30 gm Carbohydrate; 1 g dietary fiber 3 g protein 5 Points Per 1/2 Cup
I like to use unsalted popcorn instead of the ceral for a different taste. 2 microwave bags of popcorn are used.
Sunday, May 22, 2011
TIP OF THE DAY - MONDAY
STUFFED FRENCH TOAST
Recipe by: Cooking Healthy with a Man in Mind cookbook
4 Points Per Serving
8 slices reduced-calorie white bread
1/4 cup (2 ounces) Philadelphia fat-free cream cheese
1/4 cup strawberry spreadable fruit spread
2 eggs or equivalent in egg substitute
2 tablespoons skim milk
1/2 teaspoon vanilla extract
Spread 1 teaspoon cream cheese onto each slice of bread. Spread 1 teaspoon fruit spread over top of each. Put bread together to form 4 sandwiches. In a medium bowl, combine eggs, skim milk, and vanilla extract. Beat well, using a fork. Spray a griddle or large skillet with butter-flavored cooking spray. Dip each sandwich into egg mixture, coating both sides evenly. Place on griddle and cook 2 to 3 minutes on each side or until golden brown. Serve at once.
Serves 4 - Each serving equals: HE: 1 Br, 3/4 Pr (1/2 limited), 1 Fr, 3 OC 182 Calories, 2 gm Fa, 13 gm Pr, 28 gm Ca, 400 mg So, 1 gm Fi DIABETIC: 1 St, 1 Mt, 1 Fr
Recipe by: Cooking Healthy with a Man in Mind cookbook
4 Points Per Serving
8 slices reduced-calorie white bread
1/4 cup (2 ounces) Philadelphia fat-free cream cheese
1/4 cup strawberry spreadable fruit spread
2 eggs or equivalent in egg substitute
2 tablespoons skim milk
1/2 teaspoon vanilla extract
Spread 1 teaspoon cream cheese onto each slice of bread. Spread 1 teaspoon fruit spread over top of each. Put bread together to form 4 sandwiches. In a medium bowl, combine eggs, skim milk, and vanilla extract. Beat well, using a fork. Spray a griddle or large skillet with butter-flavored cooking spray. Dip each sandwich into egg mixture, coating both sides evenly. Place on griddle and cook 2 to 3 minutes on each side or until golden brown. Serve at once.
Serves 4 - Each serving equals: HE: 1 Br, 3/4 Pr (1/2 limited), 1 Fr, 3 OC 182 Calories, 2 gm Fa, 13 gm Pr, 28 gm Ca, 400 mg So, 1 gm Fi DIABETIC: 1 St, 1 Mt, 1 Fr
Saturday, May 21, 2011
TIP OF THE DAY - SUNDAY
STUFFED POTATO SKINS
Serving Size : 16 Preparation Time :0:00
Categories : Appetizers 1 Point per serving
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 large baking potatoes
vegetable cooking spray -- butter flavored
1/2 cup onion -- finely chopped
1/2 cup green pepper -- finely chopped
hot sauce -- to taste
2 tablespoons fat-free margarine
1/4 cup bacon bits -- reduced fat
salt and pepper -- to taste
1/2 cup fat-free sour cream
1 cup reduced fat cheddar cheese -- shredded
salsa -- optional
Preheat oven to 450º F.
Bake potatoes for 1 hour and 20 minutes. For larger potatoes, extend the cooking
time to make sure potatoes are well done and skins are dry. For best results, bake
potatoes a day in advance, refrigerate overnight, and slice the following day.
When ready to prepare the potato skins, preheat oven to 450º F. Cut each potato into
fourths and hollow out all but 1/4 inch of the potato. You may use remaining potato
for another purpose, because it will not be used in the recipe. Spray each potato
skin with cooking spray and set aside.
Spray a non-stick skillet with cooking spray. Sauté onion and green pepper. Add a
few dashes of hot sauce for your taste, followed by buttery spread and bacon bits.
Sprinkle in salt and pepper as desired.
Stir until vegetables are transparent and ingredients are well combined.
Remove from heat and spread the sour cream mixture over the potato shell.
Bake the shells uncovered for about 8 minutes. Remove shells from the oven and
sprinkle equally with cheddar cheese. Continue to bake for 1 - 2 minutes or until
cheese melts. Serve hot.
Top with spicy salsa for added kick.
Description:
"1 Point per serving"
- - - - - - - - - - - - - - - - - - -
Per serving: 69 Calories (kcal); 1g Total Fat; (12% calories from fat); 4g Protein;
10g Carbohydrate; 2mg Cholesterol; 104mg Sodium
Food Exchanges: 1/2 Grain Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates
Serving size (1 appetizer)
I think this would make a great Father's Day weekend dish. I am thinking I will make this for Calvin for the Saturday of Father's Day.
Serving Size : 16 Preparation Time :0:00
Categories : Appetizers 1 Point per serving
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 large baking potatoes
vegetable cooking spray -- butter flavored
1/2 cup onion -- finely chopped
1/2 cup green pepper -- finely chopped
hot sauce -- to taste
2 tablespoons fat-free margarine
1/4 cup bacon bits -- reduced fat
salt and pepper -- to taste
1/2 cup fat-free sour cream
1 cup reduced fat cheddar cheese -- shredded
salsa -- optional
Preheat oven to 450º F.
Bake potatoes for 1 hour and 20 minutes. For larger potatoes, extend the cooking
time to make sure potatoes are well done and skins are dry. For best results, bake
potatoes a day in advance, refrigerate overnight, and slice the following day.
When ready to prepare the potato skins, preheat oven to 450º F. Cut each potato into
fourths and hollow out all but 1/4 inch of the potato. You may use remaining potato
for another purpose, because it will not be used in the recipe. Spray each potato
skin with cooking spray and set aside.
Spray a non-stick skillet with cooking spray. Sauté onion and green pepper. Add a
few dashes of hot sauce for your taste, followed by buttery spread and bacon bits.
Sprinkle in salt and pepper as desired.
Stir until vegetables are transparent and ingredients are well combined.
Remove from heat and spread the sour cream mixture over the potato shell.
Bake the shells uncovered for about 8 minutes. Remove shells from the oven and
sprinkle equally with cheddar cheese. Continue to bake for 1 - 2 minutes or until
cheese melts. Serve hot.
Top with spicy salsa for added kick.
Description:
"1 Point per serving"
- - - - - - - - - - - - - - - - - - -
Per serving: 69 Calories (kcal); 1g Total Fat; (12% calories from fat); 4g Protein;
10g Carbohydrate; 2mg Cholesterol; 104mg Sodium
Food Exchanges: 1/2 Grain Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates
Serving size (1 appetizer)
I think this would make a great Father's Day weekend dish. I am thinking I will make this for Calvin for the Saturday of Father's Day.
Friday, May 20, 2011
TIP OF THE DAY - SATURDAY
YET ANOTHER CHICKEN DISH... THIS ONE LOOKS INTERESTING
CHICKEN SPAGHETT
4 Points Per Serving
8 ounces cooked chicken
3 cups cooked spaghetti -- 4 1/2 oz dry
3 ounces Velveeta Light (if I was going to eat this I would subsitute fat free shredded cheese)
4 1/2 ounces chopped green chiles (This would be left out for me)
1 can 98% fat free Cream of Mushroom Soup (Mine would be fat free Cream of Chicken soup)
1/2 cup chopped onions (I would leave this out of mine too)
1/2 cup bell pepper -- cooked w/spaghetti (also left out of mine)
Mix Velveeta with soup and chiles and heat. The cheese will melt without sticking. Add remaining ingredients. Pour into sprayed 13x9" dish, cover with foil, and cook until heated thoroughly approximately 10 minutes at 450º. Serve immediately.
Serving Size : 6
TIP: Bake some Pillsbury biscuits while the casserole is heating, and serve green beans on the side.
Per serving: 221 Cal, 4.3g Fat, 1.8g Fiber,
Note from Sue B: I have substituted 2 cans Swanson's Premium Chunk Chicken Breast for the cooked chicken, and it was very good! I keep it on hand for a quick dinner. It is also 4 Points.
*Original recipe called for regular Velveeta, and was 5 Points per serving.
Spice it up: You can spice it up, if you like it hot, by adding diced Rotel.
CHICKEN SPAGHETT
4 Points Per Serving
8 ounces cooked chicken
3 cups cooked spaghetti -- 4 1/2 oz dry
3 ounces Velveeta Light (if I was going to eat this I would subsitute fat free shredded cheese)
4 1/2 ounces chopped green chiles (This would be left out for me)
1 can 98% fat free Cream of Mushroom Soup (Mine would be fat free Cream of Chicken soup)
1/2 cup chopped onions (I would leave this out of mine too)
1/2 cup bell pepper -- cooked w/spaghetti (also left out of mine)
Mix Velveeta with soup and chiles and heat. The cheese will melt without sticking. Add remaining ingredients. Pour into sprayed 13x9" dish, cover with foil, and cook until heated thoroughly approximately 10 minutes at 450º. Serve immediately.
Serving Size : 6
TIP: Bake some Pillsbury biscuits while the casserole is heating, and serve green beans on the side.
Per serving: 221 Cal, 4.3g Fat, 1.8g Fiber,
Note from Sue B: I have substituted 2 cans Swanson's Premium Chunk Chicken Breast for the cooked chicken, and it was very good! I keep it on hand for a quick dinner. It is also 4 Points.
*Original recipe called for regular Velveeta, and was 5 Points per serving.
Spice it up: You can spice it up, if you like it hot, by adding diced Rotel.
Thursday, May 19, 2011
TIP OF THE DAY - FRIDAY
EASY MEATBALLS
Serving Size : 24 Preparation Time :0:00
Categories : Appetizers 1 Point Per Meatball
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound ground turkey
1/4 cup bread crumbs
1/4 cup egg substitute -- or 1 egg
Mix all together Shape into 24 balls
Either bake in 350º oven until no longer pink in middle or brown in a fry pan
(use cooking spray) then add a jar of spaghetti sauce simmer 10 mins or until
no longer pink.
Description:
"1 Point Per Meatball"
Source:
"Shared by: Margaret & Matt"
- - - - - - - - - - - - - - - - - - -
Per serving: 37 Calories (kcal); 2g Total Fat; (48% calories from fat);
4g Protein; 1g Carbohydrate; 15mg Cholesterol; 32mg Sodium
Food Exchanges: 0 Grain Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates
I love meatballs and I like to make up an extra large batch and then freeze them in several serving sizes so I can have them if I am called to take a meal in or if I just forget to plan dinner. I use them for Calvin on a Saturday or Sunday afternoon for Meatball Subs. Easy and yummy meal.
Serving Size : 24 Preparation Time :0:00
Categories : Appetizers 1 Point Per Meatball
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound ground turkey
1/4 cup bread crumbs
1/4 cup egg substitute -- or 1 egg
Mix all together Shape into 24 balls
Either bake in 350º oven until no longer pink in middle or brown in a fry pan
(use cooking spray) then add a jar of spaghetti sauce simmer 10 mins or until
no longer pink.
Description:
"1 Point Per Meatball"
Source:
"Shared by: Margaret & Matt"
- - - - - - - - - - - - - - - - - - -
Per serving: 37 Calories (kcal); 2g Total Fat; (48% calories from fat);
4g Protein; 1g Carbohydrate; 15mg Cholesterol; 32mg Sodium
Food Exchanges: 0 Grain Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat;
0 Other Carbohydrates
I love meatballs and I like to make up an extra large batch and then freeze them in several serving sizes so I can have them if I am called to take a meal in or if I just forget to plan dinner. I use them for Calvin on a Saturday or Sunday afternoon for Meatball Subs. Easy and yummy meal.
Wednesday, May 18, 2011
TIP OF THE DAY - THURSDAY
ANOTHER GREAT CHICKEN RECIPE... I love chicken and it is a good protein if you are dieting. Here is another recipe from weight watchers and seems quick and easy;
CHICKEN POT PIE
4-6* Points Per Serving
1 cup reduced fat Bisquick
1/2 cup skim milk
1/4 cup egg substitute
2 cups frozen mixed veggies, thawed
2 cups cooked, chopped white chicken meat
2 cans Campbells fat free (Healthy Request)
Cream of Mushroom soup (NO WAY-I would use low sodium or fat free cream of chicken soup)
Preheat oven to 400 º. Spray a casserole dish (at least 2 inches deep. I use an 8x8 pan) with Pam. Mix together veggies, chicken and soup. Pour into casserole dish. In another bowl, mix bisquick, milk, and egg. Pour over the top of chicken mixture in the casserole. Bake for about 30 min or until crust is golden.
Note: Try different types of mixed vegetables. I have tried Italian style, California style, oriental, etc.
6 servings = 4.5 pt per serving 4 servings = 6.5 pt per serving
CHICKEN POT PIE
4-6* Points Per Serving
1 cup reduced fat Bisquick
1/2 cup skim milk
1/4 cup egg substitute
2 cups frozen mixed veggies, thawed
2 cups cooked, chopped white chicken meat
2 cans Campbells fat free (Healthy Request)
Cream of Mushroom soup (NO WAY-I would use low sodium or fat free cream of chicken soup)
Preheat oven to 400 º. Spray a casserole dish (at least 2 inches deep. I use an 8x8 pan) with Pam. Mix together veggies, chicken and soup. Pour into casserole dish. In another bowl, mix bisquick, milk, and egg. Pour over the top of chicken mixture in the casserole. Bake for about 30 min or until crust is golden.
Note: Try different types of mixed vegetables. I have tried Italian style, California style, oriental, etc.
6 servings = 4.5 pt per serving 4 servings = 6.5 pt per serving
Tuesday, May 17, 2011
TIP OF THE DAY - WEDNESDAY
IT'S GETTING CLOSE TO SUMMER AND THAT MEANS BARBECUE..
Oven Barbecued Chicken
5 Points Per Serving
Cooking spray
4 (6 ounce) skinned chicken breast halves
1/2 cup jellied cranberry sauce
1/4 cup tomato paste
2 Tablespoons yellow mustard
1 teaspoon cider vinegar
Preheat oven to 375º. Line a large shallow baking dish with foil. Coat the foil with cooking spray. Place chicken in prepared dish bone side down. Mix cranberry sauce, tomato paste, mustard and cider vinegar in a blender and blend until smooth. Brush half of mixture over both sides of chicken and reserve the rest of the sauce. Bake at 375º for 25 minutes. turn chicken and brush remaining sauce onto both sides of the breasts. Bake 20 more minutes or until done.
Yield 4 servings
Exchanges 3 1/2 very lean meat 1 starch per serving calories 221 protein 27 g fat 4.9g carb 15.8
Oven Barbecued Chicken
5 Points Per Serving
Cooking spray
4 (6 ounce) skinned chicken breast halves
1/2 cup jellied cranberry sauce
1/4 cup tomato paste
2 Tablespoons yellow mustard
1 teaspoon cider vinegar
Preheat oven to 375º. Line a large shallow baking dish with foil. Coat the foil with cooking spray. Place chicken in prepared dish bone side down. Mix cranberry sauce, tomato paste, mustard and cider vinegar in a blender and blend until smooth. Brush half of mixture over both sides of chicken and reserve the rest of the sauce. Bake at 375º for 25 minutes. turn chicken and brush remaining sauce onto both sides of the breasts. Bake 20 more minutes or until done.
Yield 4 servings
Exchanges 3 1/2 very lean meat 1 starch per serving calories 221 protein 27 g fat 4.9g carb 15.8
Monday, May 16, 2011
TIP OF THE DAY - TUESDAY
ANOTHER BREAD WEIGHT WATCHERS DIET BREAD:
Chocolate Muffins
2 Points Per Serving
1-1/2 cups flour
3/4 cup sugar
1/4 cup cocoa
2 tsp. baking powder
1 tsp. baking soda
1/2 tsp. salt
2/3 cup nonfat light yogurt (vanilla, plain or cherry vanilla)
2/3 cup skim milk
1/2 tsp. vanilla
Mix dry ingredients. Stir in yogurt, milk and vanilla. Mix just until combined and moistened. Spray muffin pan with Pam. Divide batter evenly in 12 muffin cups. Bake at 400º for 15-20 min.
SERVINGS: 12
Each muffin: 120 cal; 0 fat; 1 gm fiber
Chocolate Muffins
2 Points Per Serving
1-1/2 cups flour
3/4 cup sugar
1/4 cup cocoa
2 tsp. baking powder
1 tsp. baking soda
1/2 tsp. salt
2/3 cup nonfat light yogurt (vanilla, plain or cherry vanilla)
2/3 cup skim milk
1/2 tsp. vanilla
Mix dry ingredients. Stir in yogurt, milk and vanilla. Mix just until combined and moistened. Spray muffin pan with Pam. Divide batter evenly in 12 muffin cups. Bake at 400º for 15-20 min.
SERVINGS: 12
Each muffin: 120 cal; 0 fat; 1 gm fiber
Sunday, May 15, 2011
TIP OF THE DAY - MONDAY
THIS IS ANOTHER GREAT BREAKFAST OR DINNER RECIPE. I use Egg Beaters all the time as scrambled eggs but never to cook with. I think I am going to try this one this week.
PointsPlus™ value: 4
Servings: 6
Level of Difficulty: Easy
Preparation Time: 12 minutes
Cook Time: 15 minutes
Egg Beaters® Ham and Cheese Egg Cups
INGREDIENTS:
PAM® Butter No-Stick Cooking Spray
6 slices Healthy Choice® Whole Wheat Bread
1/4 cup green onions, sliced
1 1/2 cups Egg Beaters® Original (1-1/2 cups = 12 oz)
1/4 cup fully cooked lean ham, minced
1/4 tsp kosher salt
1/8 tsp ground black pepper
1/4 cup shredded sharp Cheddar cheese (1/4 cup = 1 oz)
Instructions
Preheat oven to 350°F. Spray six 6-ounce custard cups or large muffin cups with cooking spray.
Trim crusts from bread. Spray both sides of each bread slice with cooking spray. Place a slice of bread into each prepared cup and press down to form a crust. Bake 11 to 13 minutes, or until toasted and lightly browned.
Meanwhile, spray a medium nonstick skillet with cooking spray. Place over medium heat and when hot, add green onion and cook for 1 minute. Pour in Egg Beaters; sprinkle ham, salt and pepper evenly over egg.
Cook, without stirring, until edges and bottom begin to set. Lift cooked part of egg to let uncooked eggs move to bottom of pan and gently scramble eggs. Continue cooking until set. Remove egg mixture from skillet and place equal amounts in bread cups. Sprinkle each with 2 teaspoons cheese. Let stand 2 minutes, or until cheese softens. Serve immediately.
Serving Size: 1 filled toast cup
PointsPlus™ value: 4
Servings: 6
Level of Difficulty: Easy
Preparation Time: 12 minutes
Cook Time: 15 minutes
Egg Beaters® Ham and Cheese Egg Cups
INGREDIENTS:
PAM® Butter No-Stick Cooking Spray
6 slices Healthy Choice® Whole Wheat Bread
1/4 cup green onions, sliced
1 1/2 cups Egg Beaters® Original (1-1/2 cups = 12 oz)
1/4 cup fully cooked lean ham, minced
1/4 tsp kosher salt
1/8 tsp ground black pepper
1/4 cup shredded sharp Cheddar cheese (1/4 cup = 1 oz)
Instructions
Preheat oven to 350°F. Spray six 6-ounce custard cups or large muffin cups with cooking spray.
Trim crusts from bread. Spray both sides of each bread slice with cooking spray. Place a slice of bread into each prepared cup and press down to form a crust. Bake 11 to 13 minutes, or until toasted and lightly browned.
Meanwhile, spray a medium nonstick skillet with cooking spray. Place over medium heat and when hot, add green onion and cook for 1 minute. Pour in Egg Beaters; sprinkle ham, salt and pepper evenly over egg.
Cook, without stirring, until edges and bottom begin to set. Lift cooked part of egg to let uncooked eggs move to bottom of pan and gently scramble eggs. Continue cooking until set. Remove egg mixture from skillet and place equal amounts in bread cups. Sprinkle each with 2 teaspoons cheese. Let stand 2 minutes, or until cheese softens. Serve immediately.
Serving Size: 1 filled toast cup
Saturday, May 14, 2011
TIP OF THE DAY - SUNDAY
B-B-Q TIME... Here is a great sounding recipe for Diet Cola Chicken.
Diet Cola Chicken
Diet friendly barbeque style chicken breasts.
Ingredients1 lb chicken breast meat
1 cup ketchup
1 can diet cola
Directions1.Mix ketchup and diet cola (like diet Coke) in a medium bowl.
2.Arrange 4 chicken breasts in a large skillet, pour ketchup and cola mixture over the top. Ensure that mixture covers chicken on all sides.
3.Turn burner to medium heat and cook for 30 minutes, covered, stirring and scraping occasionally to prevent sticking.
4.Remove lid and cook an additional 10-15 minutes until chicken is done and sauce sticks to chicken.
Diet Cola Chicken
Diet friendly barbeque style chicken breasts.
Ingredients1 lb chicken breast meat
1 cup ketchup
1 can diet cola
Directions1.Mix ketchup and diet cola (like diet Coke) in a medium bowl.
2.Arrange 4 chicken breasts in a large skillet, pour ketchup and cola mixture over the top. Ensure that mixture covers chicken on all sides.
3.Turn burner to medium heat and cook for 30 minutes, covered, stirring and scraping occasionally to prevent sticking.
4.Remove lid and cook an additional 10-15 minutes until chicken is done and sauce sticks to chicken.
Friday, May 13, 2011
TIP OF THE DAY - SATURDAY
BREAKFAST BREAD PUDDING...
3 Points Per Serving
2 large egg whites
1 large egg
2/3 cup fat-free skim milk
1 teaspoon vanilla extract
4 slices day old whole wheat bread
1 teaspoon canola oil
8 teaspoons unpacked brown sugar, divided
4 canned pineapple slices in juice, drained
Combine egg whites, whole egg, milk and vanilla extract in a large, deep bowl. Soak bread in egg mixture for about 1 minute; set aside.
Heat oil in a 12-inch nonstick skillet over medium heat until sizzling; place 2 slices of bread in a single layer in skillet. Spread 2 teaspoons of sugar over each piece of bread; cook bread until well-browned, about 4 to 5 minutes. Flip bread over; cook until well-browned on other side and sugar is melted, about 2 minutes more. Flip bread over again; place a pineapple ring on top of each slice. Flip bread again; cook until pineapple is warm, about 2 to 3 minutes. Set aside and cover to keep warm; repeat with remaining ingredients. Serve immediately.
This looks like it might be a good dish if you are at home or camping. It looks like it is fairly easy too.
3 Points Per Serving
2 large egg whites
1 large egg
2/3 cup fat-free skim milk
1 teaspoon vanilla extract
4 slices day old whole wheat bread
1 teaspoon canola oil
8 teaspoons unpacked brown sugar, divided
4 canned pineapple slices in juice, drained
Combine egg whites, whole egg, milk and vanilla extract in a large, deep bowl. Soak bread in egg mixture for about 1 minute; set aside.
Heat oil in a 12-inch nonstick skillet over medium heat until sizzling; place 2 slices of bread in a single layer in skillet. Spread 2 teaspoons of sugar over each piece of bread; cook bread until well-browned, about 4 to 5 minutes. Flip bread over; cook until well-browned on other side and sugar is melted, about 2 minutes more. Flip bread over again; place a pineapple ring on top of each slice. Flip bread again; cook until pineapple is warm, about 2 to 3 minutes. Set aside and cover to keep warm; repeat with remaining ingredients. Serve immediately.
This looks like it might be a good dish if you are at home or camping. It looks like it is fairly easy too.
TIP OF THE DAY - FRIDAY
SUMMER IS COMING AND SO ARE PICNICS AND OUTDOOR PARTIES... For the rest of the month of May, I am going to post some diet friendly, (as much as possible) recipes. These breadsticks would go with any main dish.
Giant Breadsticks
Categorized under 0 - 3 Points, Appetizers, Breads, Side Dishes
Serves: 32
WW Points: 2
Ingredients:
5 3/4 cups all-purpose flour (5 3/4 to 6 1/4 cups)
1/2 cup grated Parmesan cheese
1 package Fleischmann's Active Dry or Rapid Rise Yeast
1 1/2 teaspoons salt
2 cups water
1/4 cup olive oil
2 egg whites -- lightly beaten
Herbs, seasoned salt or pepper blends
Instructions:
In large bowl, combine 2 cups flour, cheese, undissolved yeast and salt. Heat water and olive oil until very warm (120º to 130ºF). Gradually add to dry ingredients; beat 2 minutes at medium speed of electric mixer, scraping bowl occasionally. Beat 2 minutes at high speed. With spoon, stir in enough remaining flour to make soft dough.
Knead on lightly floured surface until smooth and elastic, about 4 to 6 minutes. Cover; let rise in warm, draft-free place until doubled in size, about 20 to 40 minutes. (With Rapid Rise Yeast, cover kneaded dough and let rest on floured surface 10 minutes. Proceed with recipe.)
Punch dough down. Remove dough to lightly floured surface; divide in half. Roll each to 16- × 12-inch rectangle. With sharp knife, cut each rectangle into 16 (1-inch) strips. Holding ends of each strip, twist in opposite directions 6 to 8 times. Place sticks, slightly apart, on 2 large oiled baking sheets. Cover; let rest 15 minutes or until risen slightly.
Brush bread sticks with egg whites. Sprinkle with herbs, seasoned salt and pepper blends. Bake at 400ºF for 20 minutes or until golden; switching positions of sheets halfway through baking for even browning. Remove from sheets; cool on wire racks.
NOTES: Store bread sticks in airtight container or plastic wrap for up to 3 days. Or freeze for up to 1 month. Reheat to crisp.
Nutritional Analysis:
Per Serving: 104 Calories; 2g Fat (20.2% calories from fat); 3g Protein; 17g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 128mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fat.
Giant Breadsticks
Categorized under 0 - 3 Points, Appetizers, Breads, Side Dishes
Serves: 32
WW Points: 2
Ingredients:
5 3/4 cups all-purpose flour (5 3/4 to 6 1/4 cups)
1/2 cup grated Parmesan cheese
1 package Fleischmann's Active Dry or Rapid Rise Yeast
1 1/2 teaspoons salt
2 cups water
1/4 cup olive oil
2 egg whites -- lightly beaten
Herbs, seasoned salt or pepper blends
Instructions:
In large bowl, combine 2 cups flour, cheese, undissolved yeast and salt. Heat water and olive oil until very warm (120º to 130ºF). Gradually add to dry ingredients; beat 2 minutes at medium speed of electric mixer, scraping bowl occasionally. Beat 2 minutes at high speed. With spoon, stir in enough remaining flour to make soft dough.
Knead on lightly floured surface until smooth and elastic, about 4 to 6 minutes. Cover; let rise in warm, draft-free place until doubled in size, about 20 to 40 minutes. (With Rapid Rise Yeast, cover kneaded dough and let rest on floured surface 10 minutes. Proceed with recipe.)
Punch dough down. Remove dough to lightly floured surface; divide in half. Roll each to 16- × 12-inch rectangle. With sharp knife, cut each rectangle into 16 (1-inch) strips. Holding ends of each strip, twist in opposite directions 6 to 8 times. Place sticks, slightly apart, on 2 large oiled baking sheets. Cover; let rest 15 minutes or until risen slightly.
Brush bread sticks with egg whites. Sprinkle with herbs, seasoned salt and pepper blends. Bake at 400ºF for 20 minutes or until golden; switching positions of sheets halfway through baking for even browning. Remove from sheets; cool on wire racks.
NOTES: Store bread sticks in airtight container or plastic wrap for up to 3 days. Or freeze for up to 1 month. Reheat to crisp.
Nutritional Analysis:
Per Serving: 104 Calories; 2g Fat (20.2% calories from fat); 3g Protein; 17g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 128mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fat.
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