Good Morning it’s finally Friday! Missed a couple of days too busy with work……But……I’m so excited, yesterday I wore Jeans that I haven’t worn in a very, very long time……Numbers holding up and down about 2 lbs but the inches are shrinking……Build muscle and eat FAT……love the concept. Thanks Dr. Layman, Qivana, and MetaboliQ for helping so many achieve their goals…..Weight loss and dieting and weight management are so much easier with you. You have to check this out at www.myqivana.com/qvworld Until tomorrow…..happy fat loss……
Friday, March 5, 2010
Green Monster Success!
I am pouting for a moment because I have to go in for a meeting today! Boo…!!!!
Most of you know I do bi-weekly taste tests for the employees at my work. Employees pay $1 to help cover the expense of groceries and I prepare a healthy recipe to taste along with a copy of the recipe to try at home. I went out on a limb this week and decided to make GREEN MONSTERS! Not gunna lie, I didn’t know how these would go over with our staff…
Into the blender went:
pineapple
papaya
banana
blueberries
strawberries
spinach
honey
vanilla whey protein powder (good stuff!)
skim milk
Feedback from taste testers:
I had 2 that weren’t fans, but the other 14 were all pleasantly surprised! I think people REALLY enjoyed the green monsters and I think some will even go on to make them at home. I strongly encouraged employees to give the smoothies a shot, despite their “look” and I am really happy with their willingness to step outside the box!
Taste Test…………………….Success!
~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~
Today’s NNM Topic: Nonalcholic Fatty Liver (NAFL)Simply put, nonalcholic fatty liver disease is the accumulation of fat in the liver in individuals who consume little to no alcohol. Excessive fat accumulation can cause scarring in the liver and lead to liver damage and cirrhosis. There are usually NO signs or symptoms of nonalcoholic fatty liver disease, but fatigue, weight loss, and abdominal pain may present. There are several risk factors for NAFL including obesity, gastric bypass, rapid weight loss, high cholesterol, certain medications, malnutrition, metabolic syndrome, pesticides, type 2 diabetes, malnutrition, and Wilson’s disease. As you can, NAFL is HIGHLY correlated to proper nutrition.
Ways to treat nonalcoholic fatty liver through nutrition include lowering carbohydrate intake (simple carbohydrates, specifically), limiting fats in the diet, specifically saturated and trans fat, weight loss, and a high plant intake including fruits, vegetables, and legumes.
~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~
And lastly….my new favorite snack!!! I RARELY post my daily eats, so you must understand how FABULOUS this snack is!!
The large date is a Medjool and the smaller dates are Barhi — they are so sweet and creamy!! I’ve heard that they taste like caramel if you freeze them. Must try! So to snack on, just remove the pit and shove a walnut right in! YUMMM!
Question #1: What’s the last snack you ate? Don’t fib!!
Question #2: Do you like dates? How do you like to eat them? Any favorite varieties?
Wednesday, March 3, 2010
Q&A
I think it’s been MONTHS since I posted 2x in one day! Whew! So much going on and so little time in which to share and catch up with you all! Forgive me for not being as “active” in the Blogosphere — work is busy and I am continuously striving for a healthy life-work-happiness-blog balance 
If you haven’t already checked out my finished garden bed, be sure you do! I am very proud!
On to the Q&A…Ambre: I’m a new-vegetarian…as of the end of November/beginning of December…Well, technically pescetarian. I’m doing the Susan G Komen 3-Day for the Cure in November (my 2nd time), which is a 60 mile walk over the course of three days. I found this information on their website, and I was wondering if there was anything else you recommend for me?
In order for vegetarian diets to support optimal athletic performance, it is important to incorporate an adequate amount of protein into your daily diet. Many people believe that following a vegetarian diet means they automatically will lose weight. This is not necessarily the case as many vegetarians inadvertently have a high fat intake based on whole-fat dairy products, butter, eggs, cheeses, nuts and seeds. Below are some tips for following a healthy vegetarian diet to help lose weight, maintain an optimal protein intake and support your training walks: 1. Choose low-fat or fat-free dairy products or low-fat fortified soy products. 2. Build your protein around legumes, tofu and tempeh. 3. Watch serving sizes on nuts and seeds; they are full of healthy fat but are very concentrated in calories. 4. Avoid fried foods and choose those that are baked, broiled, or steamed. 5. Add protein powder to shakes or cereal if you are not getting enough. 6. Increase your bean intake; they are high in protein and fiber. 7. Add soy products to your diet. 8. Limit snacks that are high in sugar and fat. 9. Flavor foods with salsa, lemon juice and vinegars instead of high-fat condiments like butter, mayonnaise and high-fat dressings. Certain vitamins and minerals such as iron, riboflavin (vitamin B2), vitamin B12, calcium and zinc must be consumed in adequate amounts. These typically are found in animal based foods. Fortified soymilks are great for boosting calcium and vitamin B12. Eggs also are a great source of B12. Outstanding iron sources include fortified breakfast cereals, bread, textured vegetable protein, legumes, dried beans, nuts, dried fruit and green leafy vegetables. Eating rich sources of vitamin C with meats will help enhance iron absorption.
Prevention RD: Great question, Ambre! The suggestions the website made are really helpful. I don’t agree that soy should be added to the diet, however. I think that there are some benefits of soy in moderation, but some research suggests soy intake is related to increased risk of breast cancer. I particularly like that the information fully discloses that a vegetarian diet does not necessarily produce weight loss. When you cut out major foods groups in the diet, intake of other food groups naturally increases. When meat is taken out of the diet, protein intake tends to drop and fat and carbohydrate intake goes up. Thus it is important to get adequate protein (0.8-1 gram per kilogram of body weight) and to ensure fat sources are rich in mono and polyunsaturated fat versus saturated and trans fat and carbohydrate sources are complex and high in fiber. I hope this helps! Feel free to email me any further questions on this and I can help calculate some nutrient goals for you! And thanks for walking the Susan G. Komen 3-Day! You are inspirational!
Also, please consider giving to Ambre’s fund-raising! A little bit will truly make a difference! I always feel so empowered after giving to a great cause!
John of Challenges 2010: When I get my blood checked can you give me an idea of what things to make sure they check. I mean they check for the good/bad cholesterol and blood sugar and really can’t remember what else. Reason I ask is I’m up here in Canada and it sounds like they don’t check out as many things or I just don’t know what other info I should be trying to get off them.
Prevention RD: This is a really great question and my answer may be biased from a nutrition perspective, but I’ll give it a go! I ALWAYS check: total cholesterol, LDL-cholesterol (the “bad”), HDL-cholesterol (the “good”), triglycerides, GFR (kidney function), plasma glucose, HbA1c (on my diabetics and pre-diabetics), TSH (metabolism), hemoglobin, hematocrit, TIBC (total iron binding capacity), AST and ALT (liver enzymes). For what it’s worth our clinic runs a CMP (complete metabolic panel), lipids (cholesterol), TSH, and CBC (complete metabolic panel) on patients annually. This is going to include everything I look at as a dietitian and then some. Good for you for being an active advocate for your health! We cannot always leave our well-being in the hands of professionals.
John of Challenges 2010: According to SparkPeople I don’t eat enough carbs. I do not try to avoid carbs. I do try and get my macronutrients in a 40:30:30 ratio for carbs, fats and proteins. Is there a minimum number you recommend and can you give me some ideas besides arborio rice
Prevention RD: Risotto everyday! Just kidding…that’s a joke for John since he got me hooked on Arborio rice
John of Challenges 2010: Green Tea…what are the health benefits and is there a difference between the stuff you brew at home or pick-up bottled?
Prevention RD: Green tea — thumbs up! Green tea with aspartame or loads of sugar — thumbs down! Like many things health-related we can observe the practices of the East where tea (green and otherwise) are staple beverages. There is no denying that green tea offers a zero-calorie, antioxidant-rich, tasty thirst quencher with a MUCH lower caffeine content than most other caffeinated beverages, but what is added TO the green tea is the deciding factor in it’s benefit. Most of the green teas on the market which are bottled and sweetened contain excessive amounts of sugar (64 grams in some!) or aspartame. Additionally, many bottled teas are made from tea powder which lacks the antioxidants of brewed tea. The bottled green teas may also contain preservatives to extend shelf-life which many times add sodium to the tea, as well as making it less “pure” (I will NOT use the word “CLEAN”!). I hope this helps some…another really great question!
Rebecca from France: I’m curious to know your opinion on artificial sweetners/sugar substitutes. My mother uses Splenda a lot and these types of sweeters are just starting to grow in popularity in France. But how healthy are they really? I ask because most people would agree that “processed meat,” for example, isn’t as healthy as a cut of meat. So why, then, would processed/artificial sweetners be a good choice to put in our bodies (as opposed to “real” sugar)?
Prevention RD: I want to quote Cara from Cara’s Cravings. Last week’s Q&A had a question about sweeteners, and she left a great comment that read:
I don’t think there’s a definitive answer on what the healthiest alternative to sugar is. There are so many ways to be healthy! For some people, it’s really important to limit those extra calories, and I happen to think that some artificial sweetener here and there is not going to kill you, and can certainly help with a weight-loss diet. For some people, keeping it all-natural is a top priority. Personally? I’m somewhere in the middle so I use a variety of sweeteners – Truvia, agave in moderation, a little splenda here and there, and real sugar.
I agree with Cara’s words 100%. Working with a large diabetic population, I know the importance of artificial sweeteners. And for those watching their weight, artificial sweeteners allow a lot more flexibility in their diet. As someone who not only “knows” nutrition, but also struggles with their weight, I too see the value in non-nutritive sweeteners (calorie-free). However, I do believe artificial sweeteners are WAY over-used in our society. I aim to use a variety of sweeteners and ALL of them in moderation — I drink 1 can of Zevia a day (Stevia-sweetened carbonated beverage) and use Splenda, brown sugar, suncant, cane sugar, granular sugar, powdered sugar, agave, honey, molasses, maple syrup, and so on in cooking and baking. As far as artificial sweeteners, I strictly use Splenda and Stevia products and steer clear of aspartame and Sweet ‘n’ Low, Equal, Twin, etc. Bottom line is that there’s no single way to reach “good health” and that one person’s goals and needs are very different from the next person’s. I hope this helps — excellent question!
Thanks everyone for submitting wonderful questions! Feel free to send any nutrition questions my way and I will be happy to answer them on the next Q&A!
And an Oklahoma joke for the day…You know you work in Oklahoma when the doctor on staff leaves at 1 pm to go deliver a calf. But, he’ll be back just as soon as he can!
How to lose 40lbs in 75 days
I never expected to lose that much in such a short time. It was crazy unexpected so I decided to have myself checked to make sure that everything is okay. And I’m glad to be A-Ok.
The doctor said that it’s not very ideal to lose that much in such a short time but what I did, in general, was healthy. She just added that I shouldn’t be eating fruits as my main meal but only as an appetizer, dessert or snacks.
Just to give you an idea on what I did, see below. Just take note of what the doctor said about the fruits J And also note that I coupled this diet with my regular yoga session J
…. And buy a weighing scale so you get to monitor your progress (or regress!) on a daily basis!
Good luck!
First week:
I lost 10lbs on my first week.
I didn’t follow any diet plan but I just avoided a lot of things:
1. softdrinks / iced tea
2. snacks (huge sacrifice since I’m a big snack eater)
3. sweets! cakes, candies, gums, ice cream, desserts….
4. cut down my rice intake
5. cut down on my meat intake
But I ate the following:
- fruits! never realized that they taste sooooo good! I love pomelo the most!
- gulay! veggies all you want!
- water water water… didn’t eat (para sa mga pilosopo hehe) but I mostly drink this liquid…. i love water in all its glory J
- boy bawang! my reward! but 1 small pack only every day J I just didn’t want to forget the taste of MSG and I wanted to put variety in what I eat J
Second week:
I lost another 10lbs. And this was the week that I realized that I was no longer a size XL or waist 38! But I had to stick to my available clothes since I felt that I’d be losing more in the next few weeks and it would be a waste to go on a shopping spree.
This time, I had a diet plan and I tried General Motors diet (Maan of JobStreet told me about this).
Read from the ‘net that General Motors (GM) prepared this diet plan for their employees to promote healthy living. But some said that this was GM’s way of cutting down on their health insurance… you won’t need one if you are healthy, right?
For whatever reason it was designed for, I decided to use it. If something promises you 10 to 17lbs of weight loss in a weeks’ time, would you refuse it!?!? Not me!
Here it is….
I didn’t drink alcohol for this week and I gulped a lot of water!
Day One All fruits except bananas.
Day Two All vegetables but I started my day with mashed potato (minus the gravy from KFC).
Day Three A mixture of fruits and vegetables. No banana and potato.
Day Four 8 Bananas and 3 glasses of milk (non-fat). I combined this with Knorr Chicken Soup during lunch.
Day Five I ate beef and tomatoes! And increased my water intake.
Day Six Beef and vegetables.
Day Seven Brown rice and vegetables. Plus mango juice from Fruitas.
Third to Eight weeks:
Losing weight became slow for the succeeding weeks. I was mostly losing 1lb per day. There were even times that I didn’t lose anything at all. But in the next 6 weeks, I lost a total of 20lbs.
To be honest, I struggled with GM diet. Thinking about it now, I was very amazed on how in the earth I did it. So I decided to go back to my first week’s diet plan but replaced my white rice with either brown or red rice. Also, I continued to avoid the list I mentioned above. And, yes, boy bawang resurfaced in my daily reward J
All-in-all, I lost a total of 40lbs in 75 days! And from XL, I am now mostly a Medium (sometimes L) and from size 38, I am mostly size 34 (or 33).
And I look different! Some people say I look different bad but others say I look different good. It’s okay. It’s their opinion. The most important for me, I think I look different good J And I feel different good. I don’t get tired easily and I can play 3 sets of badminton without stopping. Woot woot!
I think the most important lesson here is discipline and determination. Discipline will keep you focused and determination will be your fuel to reach that objective.
Get fit and stay healthy!
Best Diet Pills For Women
When a person has an extra amount of fat in the body, he said, suffer from obesity. “Overweight” is a term we often hear the appeal to the person who has the condition. This condition is widespread throughout the world with the United States with the largest number of cases. Men and women, the condition is not gender sensitive at all.
Medical workers alone, saying that men with more than 25% body fat are considered obese. For women it is then 30%. Why they differ, you ask. This is because women generally have more body fat than men. But regardless of gender rights is obesity is just as difficult to eradicate.
There are many other ways to put an end to obesity. Representatives of both sexes, but seems to lean to the more traditional way to combat – diet pills. Diet pills to treat obesity wide popularity throughout the world. Different brands as FDA regulated and unregulated continue to grow in the market. We even encounter diet pills that claim to provide miracles when in reality, the problem is that one needs more than these regulations. But, of course, there are brands that are truly reliable, with, of course, talking about the overhaul life.
So these diet pills? In principle, there are two kinds: prescription and non prescription. Examples, of a prescription pill X and X. The former is considered one of the most, if not the most popular of all prescription pills today. These diet pills were thoroughly tested at the FDA and are an effective and safe. With regard to non-prescription pills, examples of X, X. This type of diet pills may be minimal before the FDA. Of course, it is always good to see a doctor so you know which one is good for you.
Another reason why consulting a doctor is needed because the treatment of obesity is different for each person. It depends on your level of obesity. Appropriate treatment, take note of this successful combination of a perfect plan, exercise, healthy nutrition, counseling (obesity causes changes in their behavior), and of course drug, which is just right for you.
The doctor will tell you that diet pills are the quickest way to brush off obesity. These are just some of the most effective ones too. But, as noted earlier, this is not all. You can bet that obesity is a man who takes the more popular diet pills, but did not exercise and continue to make generous food will not get the result that he wants. Conversely, obese person who takes the lesser-known but effective diet pill and should implement the regime and practice of healthy eating is likely to achieve the result he wants. You see, is a key discipline. If you have, you know that are on the right path. You are on the way to a healthier body. But if you do not, better check on the motivation again.
You might be seriously misguided if you expect to find something like the best diet pills on the market. They do not exist. But what is really possible to do is to find the pills that will work as the best diet pills for you, individually. For diet pills for women and reviews of other types of diet pills – check out this site.
Nowadays we live in the world where information makes life easier.
That is why if you are properly armed with the information in your sphere of interest you can rest assured that you will in any case find the way out from any bad situation. So, please make sure to get back to this site on a regular basis or – an ideal solution for you – sign up to its RSS feed. Thus you will have your hand on the pulse of the latest informational updates here. Blogging can be helpful, you just need to know how to use them.
Monday, March 1, 2010
Vacations Are Minefields
Current weight: 282.6 lbs
My wife and I recently went on a vacation to Seattle and points west. We had a wonderful time and enjoyed some nice weather. Remember, this is Seattle in February, so ‘nice weather’ is a relative term and means it only rained part of the time.
One thing we knew would be a challenge would be controlling how we eat – both the amount and the quality/healthiness of the food available to us. It will be a shock to exactly no one to hear that regulating your diet is much easier at home than when you’re on the road. You tend to eat out more and American restaurants tend to server larger portion sizes. This combination is a recipe (ha!) for disaster. Nevertheless, we cannot claim ignorance. We were well aware that we’d face these particular problems. I was, however, caught off-guard by something rather unexpected: longer times between meals.
At home, and especially during the week, my mealtimes are tightly regulated. In addition, I always try to have sensible snacks around for between meals in case I get a bit hungry before lunch or dinner. While on vacation, this became more difficult. I didn’t pack any snacks for those long stretches while traveling (we traveled by car). Rather than fill up on convenience store junk, I chose to wait until we could stop for a meal so that I could try to get better quality food. This seemed like a good idea, but anyone who has worked on weight loss will immediately see the problem. Once I did finally sit down to eat, I tended to eat more than I should have because more time elapsed between meals than I was used to. The other related problem is that I was able to visit some of my favorite old restaurants that I haven’t been to since I was last in Seattle. While I really enjoyed this aspect of the trip, not all of said restaurants had menus conducive to weight loss. C’est la vie, eh?
Bottom line: I was down to 279.6 lbs before leaving on the trip. Now, I’m back up to around 282. So, not as horrible an outcome as it could have been. But a lesson learned at the expense of losing some of the forward progress I’ve made up to this point. Although I plan on making some changes in how I eat on my next vacation, I have no doubt this will continue to be a challenging area for me.
100 Painless Ways to Cut 100+ Calories
Here are 100 painless ways to cut 100 or more calories a day. They all reduce fat or sugar so calorie for calorie, you’re getting more vitamins and minerals.
- Spread 1 tablespoon of all-fruit jam on your toast rather than 1 1/2 tablespoons of butter.
- Replace 1 cup of whole milk with 1/2 cup of nonfat milk.
- Eat 2 poached eggs instead of 2 fried eggs.
- Replace 1/2 cup of granola with 2 cups of Cheerios.
- Instead of using whole milk and eggs to prepare 2 slices of French toast, use nonfat milk and egg whites.
- Snack on an orange and a banana instead of a Snickers candy bar.
- Munch on 35 pretzel sticks instead of 1 ounce of dry-roasted peanuts.
- Replace 1 cup of sweetened applesauce with 1 cup of unsweetened applesauce.
- On your lamb-and-vegetable kabob, replace 2 of the 4 chunks of meat with fresh whole mushrooms.
- Dip an artichoke in 1 tablespoon of low-fat mayonnaise instead of 1 1/2 tablespoons of regular mayonnaise.
- Steam your asparagus rather than sauté it in 1 tablespoon of butter or oil.
- Instead of a 5-ounce glass of wine, opt for cherry-flavored sparkling water.
- For a chewy snack, have 1/2 cup of dried fruit rather than 9 caramels.
- Replace 3 slices of bacon with 3 slices of Light & Lean Canadian bacon.
- Eat a Lender’s egg bagel instead of a Sara Lee egg bagel.
- Select 1 cup of home-style baked beans instead of an equal serving of baked beans with franks.
- Replace 2 biscuits with 2 dinner rolls.
- When making a sandwich, use 2 slices of Roman Light 7-grain bread instead of Pepperidge Farm wheat bread.
- Eat 1/2 cup of steamed fresh broccoli instead of 1/2 cup of frozen broccoli in cheese sauce.
- Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce of nonfat cheese instead of the same amount of traditional refried beans and cheese.
- Replace an apple muffin with a high-fiber English muffin.
- Reduce a typical serving of chocolate cake (1/8 of a two-layer cake) by one-third.
- Switch from 1 cup of whole-milk hot chocolate to 1 cup of steamed 1% milk flavored with a dash of almond extract.
- Replace 1 cup of caramel-coated popcorn with 2 1/2 cups of air-popped popcorn.
- Switch from 1/2 cup of yogurt-covered raisins to 1/2 cup of plain raisins.
- Snack on 1 cup of nonfat plain yogurt instead of 1 cup of custard-style yogurt.
- Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.
- Replace 2 fried-chicken drumsticks with 2 roasted drumsticks and a cup of peas and carrots.
- Instead of eating 5 chocolate-chip cookies, savor the taste of 2.
- Lighten your 2 cups of coffee with 2 tablespoons of evaporated nonfat milk instead of 2 tablespoons of half-and-half.
- Replace a 12-ounce can of cola with a 12-ounce can of diet cola.
- Thicken your cream sauce with 1 percent milk and corn starch instead of a roux of butter and flour.
- At the appetizer tray, choose 4 fresh raw mushrooms instead of 4 batter-fried mushrooms.
- Use 2 tablespoons of fat-free sour cream instead of regular sour cream (on baked potatoes or in stroganoff). If done twice in the day, 100 calories will be cut.
- Reduce the size of your steak from 4 1/2 ounces to 3 ounces.
- Grill a cheese sandwich with nonstick cooking spray instead of margarine.
- Replace 1 cup of chocolate ice cream with 2/3 cup of nonfat chocolate frozen yogurt.
- Snack on 2 ounces of oven-baked potato chips instead of regular potato chips.
- Instead of topping your salad with an ounce of croutons, get your crunch from 1/4 cup of chopped celery.
- Instead of 1 cup of macaroni salad, eat 3 1/2 cups of spinach salad with 2 tablespoons of low-calorie dressing.
- Cut the peanut butter on your sandwich from 2 tablespoons to 1 tablespoon.
- Serve your turkey with 1/4 cup of cranberry sauce instead of 1/2 cup.
- Order a sandwich on cracked wheat bread instead of a croissant.
- Complement your hamburger with 1 1/4 ounces of oven-baked tortilla chips instead of a side of fries.
- Split an apple Danish with a friend rather than eat the entire thing.
- Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.
- Grab a Dole Fresh Lites Cherry frozen fruit bar instead of a Sunkist Coconut frozen fruit bar.
- Snack on 1/2 cup of fruit cocktail canned in water instead of 1 cup of fruit cocktail canned in heavy syrup.
- Switch from 1 cup of fruit punch to 1 cup of sparkling water flavored with 2 teaspoons of concentrated orange juice.
- Instead of eating garlic bread made with butter, spread baked garlic cloves on French bread.
- Rather than snack on 1 cup of grapefruit canned in syrup, peel and section 1 small grapefruit.
- Dip your chips in 1/2 cup of salsa instead of 1/2 cup of guacamole.
- Switch from 1/2 cup of Frusen Gladje butter pecan ice cream to Breyers butter pecan ice cream.
- Use 1 tablespoon of mayonnaise in your tuna salad instead of 2 tablespoons.
- Hold the tartar sauce on your fish sandwich, and squeeze lemon on it instead.
- Replace 3 fish sticks with 3 ounces of grilled halibut.
- In sandwich spreads or salads, use 3 teaspoons of dijonnaise instead of 4 teaspoons of mayonnaise.
- Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.
- Top your pasta with 1 cup of marinara sauce instead of 1/2 cup of alfredo sauce.
- For each serving of pasta salad you make, reduce the oil or mayonnaise by 1 tablespoon.
- Replace 1/2 cup of peaches canned in extra-heavy syrup with 1/2 cup of peaches canned in water.
- Prepare 1/2 cup of steamed peas and cauliflower instead of frozen peas and cauliflower in cream sauce.
- Cut back on sampling during cooking. The following “tastes” have 100 calories: 4 tablespoons of beef stroganoff, 3 tablespoons of homemade chocolate pudding, 2 tablespoons of chocolate-chip cookie dough.
- At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.
- Eat a 3/4-cup serving of pudding made with skim milk rather than a 1-cup serving of pudding made with whole milk.
- Choose 1/2 cup of brown rice instead of 1 serving of frozen rice pilaf with green beans or 1 serving of frozen Oriental rice and vegetables.
- Complement your sandwich with 3/4 cup of split-pea soup instead of 1 cup of chunky bean and ham soup.
- Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.
- Pass on the second helping of mashed potatoes.
- Eat 3 grilled prawns with cocktail sauce instead of 3 breaded and fried prawns.
- Make a pie crust with 1 cup of Grape-Nuts cereal, 1/4 cup of concentrated apple juice and 1 tablespoon of cinnamon, instead of using a traditional graham-cracker crust. You’ll save 100 calories per slice.
- Replace 8 sticks of regular chewing gum with sugar-free chewing gum.
- Snack on a papaya instead of a bag of M&Ms.
- Substitute 3 ounces of scallops for 3 ounce of lean beef in your stir-fry.
- Rather than spread 4 tablespoons of cream cheese on two slices of raisin bread, dip the bread in 1/2 cup nonfat apple-cinnamon yogurt.
- Munch on 1 cup of frozen grapes instead of an ice cream sandwich.
- Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.
- Replace 2 brownies with 2 fig bars.
- Eat 2 meatballs instead of 4 with your spaghetti.
- On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of light beer.
- Eat 1/2 cup of black beans instead of 3 ounces of roast beef.
- Replace 1 1/2 tablespoons of I Can’t Believe It’s Not Butter spread with 1 1/2 tablespoons of Nucoa Smart Beat margarine.
- Choose 1 serving of vegetarian lasagna instead of lasagna with meat.
- Eat 2 Kellogg’s Nutri-Grain bars instead of 2 Kellogg’s Pop-Tarts.
- Drizzle 3 tablespoons of low-calorie French dressing on your salad instead of 2 tablespoons of blue cheese dressing.
- Replace 1 large flour tortilla with 1 six-inch corn tortilla.
- Eat a turkey sandwich instead of a chicken salad sandwich.
- Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.
- At Burger King, have a Whopper Jr. Sandwich with regular fries instead of a Whopper With Cheese Sandwich.
- At Jack in the Box, eat a regular taco instead of a super taco.
- Fix 1 cup of turkey chili with beans rather than regular chili with no beans.
- Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.
- Order a sandwich with barbecued chicken instead of barbecued pork.
- Replace 1 cup of corn with 1 cup of carrots
- Reduce your helping of turkey stuffing from 1 cup to 2/3 cup.
- Have a single scoop of ice cream instead of a double scoop.
- Replace 2 ounces of corn chips with 2 ounces of SnackWell’s wheat crackers.
- Eat 1 hot dog at the baseball game instead of 2.
- Shred 2 ounces of fat-free cheddar cheese on nachos instead of regular cheddar.
Courtesy of Free Weight Loss
Subscribe to:
Posts (Atom)