Week One-Day Three

Breakfast: Peanut butter sandwich

Snack: nuts and diet coke

Lunch:Chicken and rice to which I had added cooked green pepper, onion, & crushed pepper

snack:yogurt and a peach

Supper:Salad with radishes, carrots, onion, grated cheese, boiled egg and sunflower seeds and golden raisins

Dressing made with white vinegar, sugar substitute, some mayo, garlic/pepper seasoning, also ground red pepper.


Snack: The rest of last night's tomato soup to which I added some sautéed onions, garlic, and celery and some crushed red pepper.

Week One- Day Two

Breakfast:about a cup of Oatmeal with milk and a banana

It didn't hold. I got hungry at 10:30; maybe because I usually get a snack at work at this time every day.


Early lunch: Ate rice and chicken cooked with onion and green pepper
small piece of cantaloupe


Afternoon Snack: two cheese sticks and a grapefruit

Before bed: Tomato Soup

Week One-Day One

Breakfast
2 boiled eggs
1 banana

Snack
a few mixed nuts

Lunch
Sandwich wrap made with Basil Tomato wrap (100) and lettuce, turkey, roast beef, some mayo, and a salad dressing
Baby carrots and radishes

Peach
Diet coke

Snack
an apple

Supper
Tilapia
slaw
mixed vegetables with some margarine

Getting Back in the Saddle Again

Hopefully while I'm off from work this week, I can take some time to chart out my meals and their calorie counts.

The 7-Day Low-Carb Rescue and Recovery Plan

This book seems to be aimed at people who have had a degree of success with low carb dieting but have fallen "off the wagon." But it is for anyone who wants to lose weight.

Their FIRST objective is NOT to lose weight. They tell you right up front that if you are wanting a quick fix, this is not the book for you. They are aiming for a change in the way we eat and that is what they work to introduce in their "7-Day" Plan.

The 7 Days actually can grow to more than 7. It would have been more accurately called a 7-Step Plan. Probably they wanted to reel in more readers with the idea that it was something that could be done in a week BECAUSE IT IS POSSIBLE THAT IT COULD BE.

The seven steps are done one at a time with the next being added only after the previous are being done comfortably as the plan dictates.

The point, reiterating, is to change the way we eat. Since that is not so easy to do, they took a workable approach. Before they subtracted, they added.

These are the seven steps:
One
Continue to eat as you have been eating, but add one low carb protein to every meal and snack. (They give a list that you can choose from.) There is no limit to how much you can eat or there is no designated amount of the amount of low carb protein that you add. The idea behind it is that you are going to add into your diet an element that is going to help stabilize your blood sugar for a longer period of time than what you were previously eating did.

Two
Continue to follow the guideline of One. In addition, add on low-carb vegetables and/or salad to lunch, dinner, and snacks. Make sure the vegetables and salads you add TASTE GOOD. The amount you add is not as important as being consistent. ADD these to what you would have eaten BEFORE the plan. You don't add anything at breakfast; just continue with guideline One at breakfast.

Three
Continue with guidelines One and Two. In addition, BALANCE all meals and snacks. That is, include a good portion of low-carb protein, vegetables, and/or salad in relation to high-carb foods that you would normally eat. Use the amount of protein that you eat in a meal to determine the amount of high carb food that you eat. You don't need to weigh or measure; just use your eye to balance the portions. To get a good balance, for breakfast the protions can be divided up to half high-carb foods and half low-carb foods but never more high-carb than low-carb.

At lunch, dinner, and snacks, continue the same balance: eat only as much high-carb food (including starches and sweets in total) as you eat of low-carb protein at that meal. You may choose to eat more low-carb protein than high-carb foods but never the reverse.

Four
Continue guidelines One, Two, and Three. Additionally, at all meals and snacks, eat TOWARD your carbs. Hold on until you've finished your low-carb protein, vegetables, and salad before you begin to eat your high-carb foods.


Five
Continue guidelines One, Two, Three,and Four
Hold on and save all of your high-carb foods for meals only.
At all Snacks, eat only low carb foods.

Six
Continue guidelines One through Five. Additionally, at all snacks AND at one meal eat only low carb foods. Hold on and have all of your high-carb foods at no more than tow meals daily.

Seven
Continue One through Six. Additionally, at two meals AND at all snacks eat only low-carb foods. Hold on and have all of your high-carb foods at only one meal each day (which they call your "reward meal").

Continuing Success
Whenever you experience intense cravings, chances are something you ate is throwing your insulin levels out of balance.

Going back to the beginning, let me say here that Beginning Success is geared to enjoying what you eat. They emphasize making the things that you add to your meals taste good to you or you will not keep on with the changes that you make.

So, I'm supposing that they feel it it more an imbalance of the wrong foods over the right ones that leads to weight gain.

Oh, I will have to check this out. (I haven't finished the book yet.) But I think that they also say in there somewhere that as the foods you are adding cause you to be less hungry, cut back your portions.

The end result of that is smaller portions of food that is balanced. Or, in other words, a healthy eating plan.

Eureka!!

I went by Dollar Tree on my way into Huntsville last evening. I had my grandboys with me and was letting them "shop" for some treasures. I meandered on over to the books. There was one there that caught my attention.

The Seven-Day Low-Carb Rescue and Recovery Plan

I picked it up and started browsing through it.

Pretty good.

Hmmm. For $1 I might get MORE out of this that I do for the $2 I spend on Woman's World ever week. (They always feature some diet.)

When I finally got home I settled in and began reading it.

I must say I'm impressed.

I'm much more impressed by what they had to say in this book that I was when I checked out their other book. They also wrote the Carbohydrate Addict's Diet. I took a quick look at that and dismissed it entirely. I'm not sure which book was written first, but I sure like their approach on this one a lot better.

So much so that I got up this morning and started off doing what they suggested.

If you forgot to brush your teeth last night

If you forgot to brush your teeth last night, did you decide this morning to throw in the towel and never brush your teeth again? Since you're obviously a slob who doesn't have enough self- discipline to remember to brush your teeth, why bother brushing them at all if you forgot to last night?

Of course not.

So if you had ice cream for dinner last night, or didn't exercise yesterday, or gained a pound this week, don't throw in the towel! Make a healthier choice for dinner tonight by eating something lean. Go for a short walk. Weigh in again next week.

Just do NOT give up.


Sparkpeople

A borrowed mantra

"I can eat whatever I want,
but I can never eat all that I want."

Peggy Skaggs

This Is My New Plan.... #679 probably

I've been planning to do something about getting more weight off since the first of February. February 1 was an arbitrarily chosen date based on my normal yearly schedule.

Holidays over.

Fellowship meeting behind me.

Inventory done.

But this year other factors contributed to the demise of my good intentions.

I've been watching a number of folks I go to church with get slimmer and slimmer. They are not all using the same method.

One chose the Idiot-Proof diet. Others are counting points. Others are just watching their portions. But a number of them are LOSING. And here I am still trying to decide what to do to start.

Last night I came up with an idea that I thought might work for me.

I lost the weight I did last year counting calories. I like that method but it really did take a lot of time to count up everything I had eaten every day and right now I just don't want to take that much time to count calories every day.

I have been trying to think of something that will work with my changing schedule. And I came up with this plan:

MY NEW PLAN

Get a three ring binder. (I bought a small one and the paper for it.)

Divide it into sections of Breakfast, Lunch, Dinner, and Snacks.

Then divide each section into calorie levels, say of 200, 300, 400, 500 calories.


If I choose a 400 calorie breakfast, then I'll have to choose a lower calorie lunch. Or if I have a low calorie breakfast and lunch, I can choose a higher calorie supper. But I will have handy right there in my notebook the right calorie size choices that I need so that I won't have to be doing a whole lot of counting EVERY day. Meals with precounted calories. And I will have CHOICES to look at so that I'm not trying to figure out what I can eat as I go.

And, I will have a list of snacks to choose from that fall into the 100-200 calorie range and I won't be trying to figure out what I can eat that will be the right amount of calories.


All I'll have to do is go to my "handy-dandy notebook" and find something of the right number.

I can write my recipes for anything that is good down and put it right there in my notebook.

So, at least I've taken the first step.

I bought the notebook and paper.

It's HARD to be overweight.

It's HARD to lose weight.

It's HARD to maintain weight loss.

You just have to pick your hard!

Good Habits

This post was taken from a Spark Message Board written by Tango5617 (Her post precedes all the comments so if you go there to find it, you have to go to the first entry.)

"Well, I've just checked, and as of April 4th, I've been a member of Spark people for over two years now. What has changed?

I've lost nearly 40 pounds so far, most of it in the first 7 months with Spark people. Then, I maintained that weight loss through about 7 different major life stressors (ended an engagement, quit a job, moved, death in family, serious illness in family, moved again, started new job). It's been an interesting year or two.

What helped?

My new good habits that Spark people taught me.



1. Start small. Every little bit counts (both in exercise and in nutrition).



2. Track everything. This helps you control what you can, while forcing you to realize what you can't control.



3. Develop good habits and it's harder to be derailed. If you're consistently tracking everything, it's easier to see that occasional off moments don't have to mean sliding completely off track. Just because I overate at one meal doesn't mean I've "blown it" and might as well take the rest of the week off. Tracking shows that all it really means is that you can start fresh the next day, or the next meal.



4. Take it one choice at a time. When I started, I didn't even know what I didn't know. Looking at my life now, I've changed in so many ways that it would take a LONG essay to even list them all. None of it happened overnight; all of it happened one choice at a time.



5. Be gentle with yourself. You can only do your best. Some days your best isn't as good as it is other days. Realizing that this is ok, and that it's a natural cycle has made such a difference. As I've learned to be more forgiving of myself, I've found my manner towards others also becoming more gentle. I like who I'm becoming.



6. Sharing with others really helps. It's scary to ask for help sometimes, and it can even be really intimidating to realize you need help. The positive community of all the Sparkers has really made a difference to me. I know that many times, logging on and chatting with team members made a difference. The accountability factor can be incredible. Most impressive? In my darkest night, when I was ready to throw in the towel completely, feeling that if I couldn't track everything every day then I should probably just quit and try again once my life settled down, I posted on the "Help!" thread. Almost immediately, two strangers took me to task in the most loving way possible, and called me on my behavior. Just because I couldn't do everything perfectly didn't mean I had to give up. Such a valuable lesson, and delivered at just the right moment. (I kept tracking as I could, despite my crazy travel schedule, and now I'm delighted to realize that I can estimate fairly accurately how much I've eaten. This, for a non-mathematical English major, is a substantial accomplishment, and one I would never even have aimed for otherwise!)



7. Scaffolding really works! The idea is that you can take success in one area and use it to build success in other areas as well. For example, my new awareness of nutrition in the grocery store has led to greater awareness of cost, which has led to better budgeting than ever before. Learning how to break down huge goals, such as "lose weight," into manageable chunks has helped me to begin breaking down another huge goal, "keep a tidier house." It all ties together!



So, on my second anniversary, Sparkpeople, I just wanted to thank you again for saving my life. My habits are much healthier and I've learned how to succeed. I'm lighter in body, stronger, and more able to tackle everyday challenges. I'm happier and more able to choose my happiness. I'm even a nicer person.



Thank you. I look forward to seeing what the next two years bring!"

-Tango

SPARKpeople is a weight loss website which provides community support, a nutrition tracker, fitness tracker, and weigh-ins FOR FREE.

Interested? Check them out.


A 15 minute "desk workout" from Sparkpeople

The Core Plan

The following is excerpts taken from an article About.com published on Sept 3, 2004

The Core Plan controls calories by focusing on a core list of wholesome, nutritious foods without tracking or counting. The list includes foods from all the food groups -- fruits and vegetables, grains and starches, lean meats, fish and poultry, eggs and dairy products -- to ensure that all nutritional requirements are met. People can also have occasional treats in controlled amounts on the Core Plan.

More Satisfaction, Fewer Calories
The Core Foods List was created to provide maximum eating satisfaction without empty calories. It emphasizes foods that have low-energy density, or few calories per unit volume.

"One of the key things scientific research has shown is that from a very young age, people are trained to eat a volume of food, not a certain amount of calories.

"To lose weight, people should eat foods that have low-energy density, that is, foods that are high in volume, but low in calories," said Weight Watchers Chief Scientific Officer, Karen Miller-Kovach.

"We also identified foods that are linked with overeating and removed them from the Core List. Once the Core Plan was developed, we tested it until we were convinced it allowed people to achieve healthy, effective weight loss, with no counting or tracking.

To learn more about Weight Watchers services, products and publications, visit WeightWatchers.com. To find the nearest Weight Watchers meeting location, call 1-800-651-6000 or click on the Find a Meeting link at the top of the homepage. Weight Watchers offers subscriptions for people wanting to follow Weight Watchers online.

This article was adapted from a news release provided by WeightWatchers.com.

I've been looking around at various "diets" to decide what way I want to lose more weight. I am thinking strongly about trying out this plan simply because there is not so much involved in trying to put some kind of number value on everything you eat. Whether it's counting points or counting calories, I just don't want to figure all that out right now.

The essence of the core plan, for those who aren't familiar with it, is that you can eat as much of the following foods as you wish (as long as you don't stuff yourself), while following some basic "good health guidelines", (which require you have a certain minimum daily intake of water, fruits and vegetables, dairy, and 2 tsp of "healthy oils" --olive, canola, flaxseed oil. Also, a multi-vitamin)

Here's the list of "allowed" foods:
~lean meats, fish, poultry
~nonfat dairy products, eggs
~whole grains (not whole grain products, just the whole grains themselves)
~sweet potatoes, potatoes, whole wheat pasta, brown rice
~beans and legumes, tofu
~more or less all fresh, frozen, or canned fruits or vegetables as long as they aren't in syrup(but not juices or dried fruits/veggies)
~coffee, tea
~most condiments (I've interpreted "most" as "all") and all herbs and spices, of course

"Limited" foods are:
~"healthy fats" 2 tsp required per day
~potatoes OR brown rice OR whole wheat pasta limited to one meal per day

Also, you get 35 extra "points" per week (more if you exercise) to spend on "non-core" foods at your discretion, if you want an occasional pat of butter, or a glass of wine or bump up your dairy from "non-fat" to "low-fat", etc.

Got 10?

"Where did the day go?"

Is this a common question in your life? Many of us jam-pack so much stuff into our daily routines, seemingly there's no time to relax for just one minute, let alone exercise. Lack of time is one of the most common excuses for not having a decent fitness regimen. But do you realize that in the time it might take you to go through your e-mail, you could fit in a good workout? We're not talking about giving up 60 minutes either; all you need is 10.

Just 10?
Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts.

Your body will reap numerous benefits just by becoming more active. This approach is perfect for times when you don’t have time for a regular workout, or when you want to start off slowly and build up a routine.

Easier Than You Think
Treat these 10 minutes like you would a regular workout. Take 1-2 minutes to warm up and get the muscles ready, including stretching. Follow with at least 7 minutes of exercise at a medium or high intensity. Then make sure to include a 60-second cool down.

Since it’s brief, it’s important to work at a fairly high intensity to obtain all of the benefits. Work at raising your heart and respiration rates. Just like regular workouts, try to include cardio, strength training and flexibility work in your shortened routine. Either knock out all three during the 10 minutes, or plan a 10-minute segment for each area.

Example: Push out 10 cardio minutes on the stationary bike. For strength, do push-ups, wall sits, or lift dumbbells. For flexibility, it’s helpful to just stretch every day. Work different muscle groups and keep it simple. After 10 minutes, you will feel healthier and be on your way to developing solid fitness habits.

But I Still Don’t Have Time
It only takes 30 minutes a day, broken up into manageable chunks of 10. Start with a quick exercise when you wake up. The second session? A lunch break is possibly the perfect time to re-energize and get the blood flowing again. The last 10-minute blitz could come in the evening, even while you are watching TV. It’s an ideal way to involve the family as well. Go for a power walk after dinner with your spouse or ride bikes with the kids.

It is all about convenience; if you try, you can fit exercise into your schedule no matter where you are. Do it at home or at work, outside or in the living room. Start building exercise spurts into your daily routine and you’ll start feeling better.
Article created on: Spark Small Bits of Fitness Add Up
Exercise Comes in All Shapes and Sizes
-- By Liz Noelcke, Staff Writer 5/14/2004

Small Changes Can Make Big Differences

Taken from an article found at Healthlink

"Most physicians and, I believe many of our patients, find the challenges of dealing with obesity overwhelming. Sadly, approximately 127 million adults in the US are overweight. Of those, 60 million are obese, and 9 million are severely obese. As the entire population of the US is just under 300 million, over half of all Americans weigh too much! When looking at the adult population over 20, the figures are even more disconcerting with just under 65% overweight or obese.

One common response is to go on a "diet." For most people, this implies an attempt to abruptly change one's eating habits and/or exercise patterns, often all at once and at great expense. Americans spend more than $33 billion annually on weight loss products (books, programs, pills, etc.).

The sad fact is that while some of these may yield impressive results in the near term, virtually all of the people who experience that first flush of success gain back all of the weight they lost within one year. Maintaining the needed discipline is just too hard for most people. In addition to the frustration that failure can bring is the accumulation of all of the weight loss stuff that you bought. They seem to end up in the trash or some dark corner in the cupboard. The equipment is stored only to emerge again at some future yard sale.

While I understand the desire for people to want to quickly lose weight, the reality is that just doesn't make sense. There is not one obese person in the world who went to bed one night thin and svelte and awoke the next morning to find themselves grossly overweight. If we didn't put the weight on overnight, why do we think that we can lose it that fast? Besides being unrealistic, it is also unhealthy and creates a cycle of failed attempts that result in profound discouragement.

My hope is that people would focus on the development of a healthy lifestyle as opposed to losing weight. If getting healthier is what you really want, you will lose weight as a byproduct. This means making small and sustainable changes that you can weave into your daily routine over time. It also is an opportunity to create a pattern of small and sustainable successes that build confidence through progress instead of undermining it.

I will list just a few things that you can do that will make a difference. Pick just one, and to start with, pick the one that will be the easiest for you.

1. Make an appointment to see your doctor for a brief physical exam to look for high blood pressure, diabetes, and elevated cholesterol as well as to get an accurate baseline weight and some initial counseling.
2. Have a healthy breakfast every day. People who skip breakfast often snack throughout the morning and are likely to eat a much larger lunch, thereby actually increasing their calorie intake.
3. Look carefully at the beverages you drink. Many people wrongly think that fruit juices are a useful when trying to lose weight, when in fact they are sources of extra calories. The same is true for sweetened ice teas and some "athletic" drinks. Water or diet sodas are preferable.
4. "Sneak in" some exercise. Stairs instead of the elevator, a daily walk after a meal or parking further from the door are all easy ways to begin.
5. Moderate your alcohol intake. One glass of wine or one bottle of beer per day is more than enough.
6. Slow down your eating - you will develop a sense of fullness that can reduce the amount that you eat.

In addition, weigh yourself no more than once per week and always at the same time. Don't get upset with yourself if you fail once in awhile - just keep going!! There are many more first steps out there - check out the website of the American Obesity Association for other ideas and strategies."

I emphasized the words in bold and did the strikeout.

The person responsible for writing the above article was not identified.

Ten Years Thinner -- Christine Lydon

This month's Woman's World has a diet --they have one every week-- that was created by Christine Lydon. It sounded reasonable.... So I went online and did a search for it because the Woman's World article was really quite skimpy with its details.

I found more information on a site at Health. It's very thorough in its coverage of the diet.

The Diet:

(Health, February 2008) For the next six weeks, follow these six simple guidelines.

For the next six weeks, you can create any meals you like as long as you follow these six simple guideline. That’s all—there’s no need to count calories or fat grams.

1. Eat protein and fruit and/or vegetables at every meal.
To supply all the amino acids you need to maximize muscle tone, have one of the following:

• 3 to 4 ounces of skinless poultry,
• lean beef (sirloin, tenderloin, or roast),
• or seafood (fresh, frozen, or canned, the latter packed in water;
• limit albacore tuna to 6 ounces per week because it contains more mercury than other types);
• or one egg or two to three egg whites.

(After you’ve completed the six-week plan, include a variety of vegetarian protein sources in your diet for a broader spectrum of nutrients.)

Also, have one serving per meal of any kind of fresh or frozen fruits, vegetables, and/or legumes.

2. Snack on a half-cup of unsalted nuts or seeds plus fresh fruit, twice a day.
Yes, nuts are high in fat and calories. But they’re also great sources of protein, fiber, good fats, and antioxidants (to fight wrinkle-causing inflammation)—and, most importantly, they’ll fill you up.

Go for lower-cal nuts like almonds over higher-cal picks like Brazil nuts.

If you finish your last meal more than three hours before bedtime, eat a pre-sleep snack as well. Don’t like nuts or seeds? Try 2 tablespoons of organic nut butter instead.

3. Avoid dairy, soy, and grain products for the first three to four weeks.
These are the types of foods most likely to trigger food sensitivities, which may lead to bloating, low energy levels, and dry, unhealthy skin. “Food sensitivities cause a chronic state of low-grade inflammation that can hurt every system in your body, from your heart to your bones to your skin,” Lydon explains.

Beginning with week four, you can add up to 100 calories per meal of dairy or soy products (e.g., 7 ounces of low-fat milk or 4 ounces of tofu).

And starting with week five, you can also have up to 100 calories per meal of whole-grain-based foods (such as a slice of multigrain bread, 1/2 cup of oatmeal, 1/2 cup of whole-wheat pasta, or 1/3 cup of brown rice), potatoes, or sweet potatoes. If you notice symptoms like bloating after adding any of these foods, cut back again.

4. Cut out processed foods.
It’s best to do without cookies, chips, etc. for the entire six-week plan, and eat them in moderation after that. Why? Processed carbs contribute to inflammation and, thus, aging, Lydon says.

5. Drink 10 to 12 ounces of fluid every time you eat.
Go for water, sparkling water, or iced unsweetened green or herbal tea (add fresh lemon, lime, or berry juice for more flavor) instead of diet sodas. Good news: You can treat yourself to a cup or two of black coffee or tea a day.

6. Pop your vitamins.
Take a daily high-potency multivitamin for overall good health;

• cold-water fish oil (2 to 3 grams twice a day) to fight inflammation, reduce sun damage, and improve skin;
• calcium (350 to 500 milligrams twice a day) to build strong bones;
• and magnesium (200 to 400 milligrams twice a day) to help your body absorb the calcium.
• Also, be sure your multivitamin contains 5 micrograms of vitamin D to help with calcium absorption.

The Workout

Delta Diet

An art teacher who has a class where I work shared the following diet with me. As I remember it she told me, "My Aunt Edith used to work for Delta Airlines. They had to keep their weight down. Whenever she would get over the limit, she would use this diet and quickly get her weight back down."

I'm putting it here so I can have it where I can find it if I want to try it.

Also, I was reading on 3fatchicks that they'd done a survey of 4000 dieters to see which diet -- of all they had tried-- that they preferred. Want to know the result? Check it out.

Listen and Lose

By Heidi Reichenberger McIndoo, RD

These six tips teach you to spot hunger and eat to stay satisfied--so you control calories and shed pounds without "dieting."


1. Learn to identify your spot on the hunger scale

Do you really know what hunger feels like? Before you can rein it in, you must learn to recognize the physical cues that signal a true need for nourishment. Prior to eating, use our hunger scale below to help figure out your true food needs:

• Starving

An uncomfortable, empty feeling that may be accompanied by light-headedness or jitteriness caused by low blood sugar levels from lack of food. Binge risk: high.

• Hungry

Your next meal is on your mind. If you don't eat within the hour, you enter dangerous "starving" territory.

• Moderately hungry

Your stomach may be growling, and you're planning how you'll put an end to that nagging feeling. This is optimal eating time.

• Satisfied

You're satiated, not full but not hungry either. You're relaxed and comfortable and can wait to nosh.

• Full

If you're still eating, it's more out of momentum than actual hunger. Your belly feels slightly bloated, and the food does not taste as good as it did in the first few bites.

• Stuffed

You feel uncomfortable and might even have mild heartburn from your stomach acids creeping back up into your esophagus.

To slim down: The best time to eat is when you are "moderately hungry" or "hungry"--when you hit either of these stages, you've used most of the energy from your last meal or snack but you haven't yet hit the point where you will be driven to binge.

2. Refuel every 4 hours

Still can't tell what true hunger feels like? Set your watch. Moderate to full-fledged hunger (our ideal window for eating) is most likely to hit 4 to 5 hours after a balanced meal.

Waiting too long to eat can send you on an emergency hunt for energy--and the willpower to make healthful choices plummets. When researchers in the United Kingdom asked workers to choose a snack just after lunch, 70% picked foods like candy bars and potato chips; the percentage shot up to 92% when workers chose snacks in the late afternoon.

"Regular eating keeps blood sugar and energy stable, which prevents you from feeling an extreme need for fuel," says Kate Geagan, RD, a Park City, UT-based registered dietitian.

To slim down: If you're feeling hungry between meals, a snack of 150 calories should help to hold you over. Here are a few ideas:

Munch on whole foods such as fruit and unsalted nuts--they tend to contain more fiber and water, so you fill up on fewer calories. Bonus: They're loaded with disease-fighting nutrients.

Avoid temptation by packing healthful, portable snacks such as string cheese and dried fruit in your purse, desk drawer, or glove compartment.


3. Eat breakfast without fail

A recent study published in the British Journal of Nutrition tracked the diets of nearly 900 adults and found that when people ate more fat, protein, and carbohydrates in the morning, they stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on. Unfortunately, many Americans start off on an empty stomach: In one recent survey, consumers reported that even when they eat in the morning, the meal is a full breakfast only about one-third of the time.

To slim down: Eat fewer calories by eating more food:

Start dinner with a salad, or make it into your meal (be sure to include protein such as lean meat or beans).

Choose fresh fruit over dried. For around the same amount of calories, you can have a whole cup of grapes or a measly 3 tablespoons of raisins.



Boost the volume of a low-cal frozen dinner by adding extra veggies such as steamed broccoli or freshly chopped tomatoes and bagged baby spinach.



5. Munch fiber all day long

Fiber can help you feel full faster and for longer. Because the body processes a fiber-rich meal more slowly, it may help you stay satisfied long after eating. Fiber-packed foods are also higher in volume, which means they can fill you up so you eat fewer calories. One review recently published in the Journal of the American Dietetic Association linked a high intake of cereal fiber with lower body mass index--and reduced risk of type 2 diabetes and heart disease.

To slim down: Aim to get at least 25 g of fiber a day with these tips:

Include produce such as apples and carrots--naturally high in fiber--in each meal and snack.

Try replacing some or all of your regular bread, pasta, and rice with whole grain versions.


6. Include healthy protein at each meal

When researchers at Purdue University asked 46 dieting women to eat either 30% or 18% of their calories from protein, the high-protein eaters felt more satisfied and less hungry. Plus, over the course of 12 weeks, the women preserved more lean body mass, which includes calorie-burning muscle.

To slim down: Boost your protein intake with these ideas:

Have a serving of lean protein such as egg whites, chunk light tuna, or skinless chicken at each meal. A serving of meat is about the size of a deck of cards or the palm of your hand--not including your fingers. For more on sizing up protein portions, visit prevention.com/hand.

Build beans into your meals Black beans, chickpeas, and edamame (whole soybeans) are low in fat, high in fiber, and packed with protein.

Copyright 2007, Prevention By Heidi Reichenberger McIndoo, RD

Detox Diets--More from Spark

The following is copied from Spark. I get emails from them regularly and this one was entitled: "The Truth about Detox Diets." I've heard a number of folks talking about doing a detox so my curiosity was piqued. When I read something and want to keep the information garnered in a handy location for future reference (on the subject on dieting), I put it here so I can find it easily.

Detox Diets: Helpful or Full of Hype?

Get the Truth about Detox Diets and Colon Cleansing

-- By Becky Hand, Licensed & Registered Dietitian

There it was, posted on the SparkPeople message board: "Need encouragement for 21-day detox".

A member was feeling tired and run down. She had decided to cleanse and detox her body as well as jumpstart her weight loss program by using a special diet. By eating only fruits and veggies and drinking tea for the next 21 days, she was convinced that she would be ridding her body of damaging toxins. She was asking for feedback on her plan and support and encouragement during her 21-day detox adventure.

As the dietitian for SparkPeople, I could provide neither. On its own, a healthy body is designed to take care of toxins. Various detoxification programs, colon cleansing, and water irrigation devices are not needed and at times can be harmful or dangerous.

Most toxins reach the bloodstream when we swallow or inhale them. Others pass through our skin. Still others are released by dying cells or invading bacteria. The liver is the body’s purification plant. Toxins are filtered and removed from the blood and broken down in the liver before they can do harm. Toxins are also broken down by the kidneys and eliminated in the urine. Digestive acids and enzymes neutralize toxins which are then eliminated in the feces. Toxins can also be exhaled out of the body. The large intestine also contains hundreds of beneficial bacteria which also help to reduce toxin activity and side effects. As you can see, the body is designed to protect and cleanse itself. Here we'll discuss some of the most popular body cleansing programs: detox diets and colon cleansing.

Detoxification Diets, or detox diets for short, seem to be the current buzz word regarding health. According to these theories, by restricting certain foods and drinking specific beverages, you can clean and detoxify designated body systems. These programs can last anywhere from a few days to a few weeks. Some people do report feelings of energy, lightness, better attention and focus, but this is likely a placebo effect—people believe they are doing something good for themselves.

Other people who detox may report large amounts of weight loss. This weight loss is primarily water loss and dehydration; it is not permanent weight (fat) loss. There is no medical evidence that detox diets actually remove toxins from the body. And although they are not necessarily unsafe, they are far from being nutritious and healthy for the body, and they are a terrible way to lose weight.

Colon Cleansing uses herbal ingredients, laxatives, enemas, colonics, and/or irrigation devices. These can disrupt the normal functioning and balance of the large intestine, resulting in electrolyte imbalances, diarrhea, dehydration and damage to the protective bacteria in the large intestine. Doctors don’t recommend colon cleansing for improved health and well-being or for the prevention of disease. The colon doesn’t need to be cleansed. In fact, the only appropriate use for colon cleansing is in preparation for a medical procedure used to examine the colon.

Rejuvenate Your Body the Healthy Way
Of course, eating fresh produce, drinking water, and exercising regularly will help you feel healthier and more energetic. But meeting your body's nutritional needs for protein, calcium and other nutrients is also important. Any "diet" that recommends eliminating certain food groups entirely is risky and nutritionally unbalanced. Since detox diets and colon cleansing lack medical evidence to prove they are successful (and can be dangerous), what can you do to improve your health and start losing weight? Enjoy a balanced diet and healthy lifestyle. These are the best ways to revitalize and rejuvenate the body.

Include in your diet:

* Fresh fruits and vegetables. These are rich in vitamins and antioxidants, promoting a healthy body. Read The No-Excuses Appeal of Fruits & Veggies or Easy Ways to Eat 5 Fruits & Veggies Each Day for more tips.
* Whole grain breads and cereals, whole wheat pasta, and brown rice. These "good" carbs meet your body's energy needs while providing more fiber, protein and vitamins than processed carbs like white bread. Skeptical? Check out The Truth about Carbohydrates to learn more.
* Lean meats and/or other healthy protein sources including beans, lentils, nuts, seeds and soy products. Protein plays several important roles in the body. Learn about all of them in our Reference Guide to Proteins.
* Low-fat dairy products or other calcium-rich foods. Calcium does more than strengthen bones. Get 15 Ways to Boost Your Calcium Intake.
* Adequate water and fluid intake. Water transports nutrients and helps rid the body of toxins. After all, Water is a Secret Ingredient for health.

In addition, the following practices will help your body perform at its best and reduce your risk of disease:

* Take part in moderate exercise all or most days of the week.
* Avoid smoking and inappropriate drug use.
* Get plenty of sleep every night and take steps to reduce stress and relax.
* If you choose to drink alcohol, do so in moderation.

Remember, your body is designed to purify itself. When you are healthy—eating a healthy diet and exercising regularly—your liver and kidneys will do the job they're supposed to do. If you're feeling tired or are having trouble losing weight, talk to your health care provider. Using the steps above (and ruling out any underlying conditions) will help you feel your best. Your body will thank you! Article created on: 10/18/2006

What About Carbs?

The Million Dollar Question
How do you include carbohydrates in you diet in a safe, effective, and controlled way? The “Please KISS Me” (Please Keep It So Simple for Me) plan for carbohydrate control is a wonderful tool that only contains 3 simple rules:

RULE 1: Include the following in your diet:

* Fruits: 2-4 servings daily
* Vegetables: 3-5 servings daily
* Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily
* Legumes, beans and peas: 1-2 servings daily
* Low-fat and non-fat dairy products: 3 servings daily

RULE 2: Limit the following to less than 2 servings daily:

* Fruit Juice
* Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)
* White rice
* French fries
* Fried vegetables

RULE 3: Eliminate the following from your diet or eat only on occasion:

* Sugary desserts, cookies, cakes, pies, candies
* Doughnuts and pastries
* Chips, cola and carbonated beverages
* Sugar, honey, syrup, jam, jelly, molasses

That’s it! A simple, effective carbohydrate-controlling plan that, when combined with your SparkDiet, allows you to reap the countless benefits of complex carbohydrates and fiber while enhancing your health and maintaining a healthy weight. The long term result will be a healthy you!

Why We're Fat

The following blog entry was created by Craig Harper. I wanted to reproduce it here because I wanted it in a place I could find it and read it easily from time to time.

"If you live in Australia, the US, the UK, Canada or New Zealand, then you live in the same place as me; Fat City. Fat City of course, being more of a collective mindset, and a culture of eating too much and moving too little, than any geographical location, or ‘literal’ place. And while it’s not a literal place, it is very real. If you know what I mean.

The weight of the average Australian increases by about 0.4kg (1lb) per year, every year, and it’s a pretty similar figure in most Western countries. It’s predicted that Australia (where I live) will be a totally obese population by 2050. There’s a thought. What an achievement. This is the forecast, despite the fact that we are now more educated, more informed and more aware, than we’ve ever been before. The truth is, in 2008 we are constantly bombarded with more and more information and education about diet, lifestyle, exercise, obesity, general health and all its variables, yet still, we grow.

As an Exercise Scientist, observer of humanity, and ex-fat bloke, there are plenty of things which fascinate me about living in Fat City (the culture, the habits, the behaviors, the thinking, the excuses, the lies, the marketing, the trends, the media), but here’s my short list:

1. We’ve never be more informed, educated, resourced or equipped to combat obesity, yet we’ve never been fatter. We live in the information age, yet we do nothing with it. I’m amused by those who suggest that obesity is primarily an education problem, when in reality, it is (for the majority) a self-control problem. Self control: yes, that crazy, outdated notion I’ve spoken of many times before. We are inundated with education but we choose not to learn. Real ‘learning’ would have resulted in a large-scale positive change in behavior, and of course, decline in obesity levels. It hasn’t. In fact, if there was a positive correlation between the increase in education and the decline of global obesity, then we would see virtually no obesity at all. But… if we wanted to be cheeky and use ’selective science’ (as many ‘experts’ do), we could actually conclude that the increase in education may have resulted in the increase in obesity. After all, there is a direct relationship: more education, more obesity. Yes I’m being sarcastic, but you understand my point. When it comes to diet and exercise, we know what to do, but we don’t do what we know.

2. I am constantly amazed at our ability (as a society) to complicate the simple. How many more books, programs and breakthrough weight-loss discoveries do we need? Really? Here’s a wacky concept, increase energy expenditure (exercise, general activity) and decrease energy intake (stop eating so much crap). A little scientific I know, but hey, it just might work. Of course it’s simple, but it requires genuine and consistent effort. Simple, of course, not to be confused with ‘easy’. And therein lies the problem. Which leads me to point three.

3. Our obsession with the quick fix. We don’t wanna work for those results. We want someone or something to do it for us. We are precious and lazy. We are addicted to the shortcut. Give me the pill, powder, potion, product or surgeon that will make me beautiful. I am allergic to sweat and hard work it’s so ‘1985′. We are a culture obsessed with ‘easy’ and sometimes creating amazing requires a little effort. Or a lot. And we hate that. Sorry about that. I’ll try and change it.

4. We love playing the ‘blame game’. We would rather justify, rationalize, explain and blame someone or something for our obesity, than take complete responsibility for our fat selves. Of course it’s not our fault. We are poor victims of situations, circumstances and genetics. So not fair. If what we do to our body (lifestyle, food, exercise) is the biggest influence on our level of fitness and fatness (which it is), then obesity is typically the result of poor decision making, rather than poor genetics. Even people with poor genetics can get in great shape, if they work with their genetics and manipulate the variables the right way.

5. I laugh when people get grumpy at me for telling the truth; what they don’t want to hear.“Okay John, it will only take two weeks to lose that hundred pounds and that huge gut you built over the last thirty years, and yes, it will be easy, fun and painless. You will definitely look incredible by next Tuesday. Wednesday, tops. In fact, just leave your body here; I’ll do it for you.”

6. I marvel that people pay thousands of dollars per year to walk/run on a treadmill with a built in TV, radio and fan, when they could get the same physiological benefit (or better) heading out their front door and returning thirty minutes later. No driving to the gym, no petrol costs, no waiting for machines, no travel time.

7. Our inability to finish things. We start jogging. We stop. We go on a diet. We go off it. We join a gym. We go five times. We make resolutions. We don’t follow through. We lose fat. We regain it. We start. We stop. We get fit. We get unfit. We operate on emotion. We always find a ‘reason’ to give up. We experience momentary motivation, but we never truly commit. Real commitment (”I will do this no matter what”) creates life-long change, not temporary weight loss or occasional fitness. We’re great at starting, crap at finishing.

8. The Victim. “But you don’t understand my life, body, time restraints, problems, situation, history, challenges, injuries, medical conditions.” Your problem isn’t your body; it’s your thinking. Get your mind in shape and your body will follow."

Credits:
Craig Harper (B.Ex.Sci.) is a qualified exercise scientist, author, columnist, radio presenter, television host, motivational speaker and university lecturer. For the past 25 years he has been a leading presenter, educator, motivator and commentator in the areas of personal and professional development. You can visit Craig's blog at Motivational Speaker.