I was reading a "testimonial" on Calorie Count and there was something there that I wanted to remember so I'm putting it here.

This one was "Committing to Recommit"

My biggest changes were subtle ones.

And I took the advice of a good friend who had been in my shoes and successfully lost 134 pounds and has kept it off through 7 years and a pregnancy. She told me to choose one thing every month to change in my diet or in my attitude, and make the choice to stick to it until I reach my goal.

The biggest challenge for me was to "Commit to Recommit." I had to come to terms with failure, that I was going to fall off the wagon, that there would be days I wouldn't be able to exercise because of my kids or that I would eat the house if it were made of food. I had to make the decision that I was going to "Commit to Recommit" over and over again. I wasn't going to let a setback - no matter how big it was - make me quit. I refused to let the disappointment of failure keep me from my goal.

How do I prevent relapse? I follow my new saying, "I Commit to Recommit." The reality for me is I will have relapses, I will not always follow my calorie requirement everyday, but I keep trying. Wallowing in feelings of failure won't do anything but discourage you and waste your time. Pick up and keep going!

Fill Up to Slim Down

From The Ladies Home Journal June, 2009 issue

Fill Up to Slim Down

This simple gimmick-free healthy-eating plan helps you shed pounds without feeling deprived, thanks to a satisfying mix of lean protein, whole grains, fruits, and veggies. (Bonus: You can have ice cream and cookies, too!) Choose one breakfast, lunch, and dinner and two snacks from the choices below, aiming to eat about 1,500 calories a day.

By Dawn Jackson Blatner, RD

Breakfast: Approximately 300 calories each

Maple pecan waffle with bananas
Top 1 toasted whole-grain frozen waffle with 2 tablespoons chopped pecans, 1 teaspoon maple syrup, and 1 small sliced banana.

Cottage cheese with blueberries and almonds
Top 1/2 cup low-fat cottage cheese with 1 cup blueberries and 3 tablespoons slivered almonds.

Berry smoothie
Blend 12 ounces skim milk with 1 cup frozen raspberries and 1 packet plain instant oatmeal.

Spinach omelet sandwich
Scramble 1 egg and 2 egg whites with 1 cup baby spinach and place on a toasted whole-grain English muffin. Serve with 1/2 grapefruit.

Almond butter and orange marmalade toast
Top 1 large slice whole-grain toast with 1 tablespoon almond butter and 2 teaspoons orange marmalade. Serve with 1 small orange.

Peach and granola yogurt
Top 8 ounces low-fat vanilla yogurt with 1 diced medium peach and 1 crumbled low-fat oat-and-nut granola bar.

Apple nut oatmeal
Prepare 1 packet plain instant oatmeal with water and top with 1 chopped small apple, 2 tablespoons chopped nuts, and 1 teaspoon brown sugar.

Bacon and egg breakfast burrito
Scramble 1 egg and 2 egg whites with 2 slices cooked and crumbled turkey bacon. Wrap in whole-grain tortilla with 1 tablespoon salsa. Serve with 1/2 cup diced cantaloupe.

Pancakes with vanilla-blackberry syrup
To make syrup, heat 1/2 cup blackberries in microwave for 30 to 45 seconds, then mash with 1/2 teaspoon vanilla extract and 1 teaspoon honey. Pour syrup over 3 whole-grain pancakes.

Lunch: Approximately 400 calories each

Turkey, swiss, and pear sandwich
Make sandwich with 2 slices whole-grain bread, 2 teaspoons Dijon mustard, 2 ounces sliced turkey, 1 slice low-fat Swiss cheese, and 1/2 small sliced pear. Serve with 1/2 cup baby carrots dipped in 1 tablespoon low-fat ranch dressing.

Guacamole veggie burger
Top a heated plain veggie burger with lettuce, tomato, and 2 tablespoons prepared guacamole and place on a whole-grain hamburger bun. Serve with 1 small apple.

Mediterranean tuna sandwich
Mix together 3 ounces drained canned tuna (packed in water), 2 tablespoons full-fat Italian vinaigrette, 2 tablespoons sliced black olives, and 1/4 cup diced red bell pepper; place in 1 whole-grain pita. Serve with 1 medium plum.

Bean and cheese burritos
Top each of 2 small whole-grain tortillas with 1/2 cup fat-free refried beans, 4 tablespoons salsa, 4 tablespoons shredded low-fat cheddar cheese, and 1 cup chopped romaine lettuce.

Greek salad
Combine 4 cups chopped romaine lettuce, 1 small diced tomato, 1/2 cup canned garbanzo beans (rinsed and drained), and 1/4 cup croutons. Top with 1/2 tablespoon olive oil, 2 tablespoons lemon juice, and 4 tablespoons crumbled feta cheese.

Veggie chili
Prepare 1 1/2 cups canned low-fat vegetarian chili according to package directions and serve with 8 whole-grain crackers.

Chicken Caesar wraps
Fill each of 2 whole-grain tortillas with 2 cups romaine lettuce, 3 ounces skinless rotisserie chicken, and 4 teaspoons light Caesar salad dressing. Serve with 3/4 cup grapes.

Dinner: Approximately 500 calories each

Salmon with pesto fettuccine and garlic spinach
Serve 3 1/2 ounces baked or broiled salmon on top of 1 cup whole-grain fettuccine tossed with 1 tablespoon prepared pesto. Serve with 2 cups baby spinach sauteed in 1 teaspoon olive oil and 1 clove minced garlic.

White bean and basil pasta
Top 1 cup cooked whole-grain pasta with 1/2 cup marinara spaghetti sauce, 1/2 cup canned white beans, 1/4 cup chopped fresh basil, and 1/4 cup shredded Parmesan cheese.

Chicken and asparagus with loaded baked potato
Serve 4 ounces grilled chicken breast with 8 medium-size grilled asparagus spears and 1 medium baked potato topped with 2 tablespoons low-fat sour cream and 2 tablespoons chopped fresh chives.

Broccoli-almond stir-fry
Saute 2 cups frozen broccoli, 3 tablespoons slivered almonds, 4 ounces cubed firm tofu, 1 teaspoon low-sodium soy sauce, and 2 teaspoons olive oil. Serve with 1 cup cooked brown rice.

Grilled steak and arugula sandwich
Make sandwich with 1 small toasted whole-grain roll, 3 ounces grilled sirloin steak, 1 thin slice part-skim mozzarella cheese, 1 cup arugula, and 2 slices tomato. Serve with 1 cup low-sodium minestrone soup.

Shrimp tacos
Fill each of 3 whole-corn tortillas with 4 grilled shrimp, 3/4 cup shredded carrots and napa cabbage, 3 tablespoons salsa, and 3 tablespoons chopped avocado.

Spinach with grilled chicken
Toss 4 cups of baby spinach with 1 cup strawberries, 2 tablespoons balsamic vinegar, 2 teaspoons olive oil, and 2 tablespoons chopped pecans. Top with 6 ounces sliced grilled chicken breast.

Snacks: Approximately 150 calories each; choose two each day

- 2 whole-grain fig cookies served with 1 cup green tea with 1 teaspoon honey

- 4 whole-grain crackers, each topped with 1 thin slice low-fat Cheddar cheese

- 4 ounces low-fat cottage cheese served with 4 ounces no-sugar-added pineapple cup

- 1/2 cup low-fat chocolate ice cream topped with 1/4 cup sliced strawberries

- 12 ounces skim latte with 1 packet sugar

- 2 cups veggies dipped in 2 tablespoons low-fat ranch dressing

- 1 small whole-grain wrap filled with 2 tablespoons hummus and 2 tablespoons shredded carrots

- 1 small whole-grain tortilla filled with 2 tablespoons melted low-fat Cheddar cheese and salsa

- 6 ounces low-fat vanilla yogurt topped with 2 tablespoons whole-grain cereal

- 1 small sliced apple topped with 1 tablespoon peanut butter

- 3 slices tomato, each topped with thin slice part-skim mozzarella and 1 fresh basil leaf

- 1/2 cup grapes with 12 almonds

- 1 low-fat granola bar

- 4 ounces fat-free chocolate pudding topped with 1 tablespoon chopped peanuts

Originally published in

Ladies' Home Journal,

June 2009.

© Copyright 2009 Meredith Corporation.
All Rights Reserved.