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These
are some tidbits I picked as I read the posts on the Provida
forums (Mary
Holmes' SMART TECHNIQUE and Michael
Thurmond's 6 WEEK BODY MAKEOVER). To remember these tips
and info sources and have them accessible for easy review, I've
collected them here:
Healthy
eating in a
nutshell:
A+ B+C
in 5 REQUIRED meals.
(A MUST: eat every 2 to 3 hours)
The 5 forbidden food groups: fat, salt, sugar, alcohol, and dairy.
-
A: Lean protein:
chicken and turkey breasts (whole/ground), egg whites, lean
red meat, lean pork, lean fish like halibut, flounder, orange roughy, cod
or sole, low-sodium canned tuna.
-
B: Complex carbs: rice, potatoes, yams, quinoa,
oatmeal, rice
noodles, jicama, no-salt rice cakes, or winter squash and fruit.
C: Vegetables. See: "Free"
Food: must be fresh
-
Type
A: AM/PM snack is fruit and protein. Protein with
every meal.
-
Eliminate
excess salt, sugar (and corn syrup, glucose, fructose), fat/oils,
dairy, wheat products, pasta and processed food.
-
100
oz per day of water (no substitutes). It is only OK to drink
Crystal Light, tea and coffee in addition to the 100 oz
per day of water. Add 8 oz for every 15 minutes of
working out.
-
Work
out at least 3 times a week with 1 hour of weight training and 2
times a week I like to take two 10-min walks in a day. ~jerniebert
-
Cardio
(20 minutes): 3 times/week and weights. Total 3 hrs/wk. ~Annie
-
Weigh
in once a week.
Annie's
typical menu that got to her goal weight (>100# in one year):
* 2 ounces chicken / 1/2 grapefruit in the morning
* 2 ounces chicken / pineapple chunks mid-am
* Stuffed pepper (recipe included with the program)
* 2 ounces chicken mixed fruit(peaches, melon,strawberries)
mid-pm
* Turkey chili over 1/2 baked potato dinner
* 2 ounces chicken 1/2 grapefruit evening snack
* I drink over 100 ounces of water daily
Food
Preparation Tips:
Rikki
M: Food Prep Tips I found the Glad disposable 1/2 cup containers are perfect to
hold my fruit. Great for fruit like crushed pineapple in its own
juice.~ rikki m
A:
Protein Annie's
Chili: I make the turkey chili ahead of time using 32 ounces
of ground turkey. My recipe is a bit different than the one they
give us.
* 2 lbs turkey
* 2 cups mushrooms
* 2 green peppers
* 1 onion
* 28 ounce can salt-free tomatoes
* 8 ounces salt-free tomato sauce
* Seasonings: Chili powder (salt-free), Italian seasonings,
garlic and pepper
Brown meat with peppers, onions, and mushrooms; then add the rest
and simmer. Split the chili in half and add 4 cups cooked rice to
half of it. Divide and freeze that into 8 servings. I take
the other half and freeze in 8 servings to use over half a
potato...I find it is quick and ready available. Chicken:
grill with lemon juice, garlic, rosemary. Turkey
sausage. Add garlic powder to breakfast sausage for more kick.
~ rikki m Fish broiled without butter:
I
bought frozen Orange Roughy, put a tad bit of Garlic Pam in the
skillet then wiped with a paper towel. Cut open a lemon and
sprinkled the juice over the fish and fried until done.
Preparation was simple. I did put a lid on the skillet, cooked it
frozen, took about 4 minutes each side. ~ goofytoes
Defrosting
fish in a hurry. Take the frozen fillet and put it in a Ziploc
bag (make SURE it's sealed tight) and place in a bowl of
cold water. It only takes 5 to 10 minutes to thaw depending on how
thick the fish is. I use this method all the time especially when
I forget to leave something out for dinner. It also works great
with scallops! ~Casey999
On broiling fish:
When cooking fish under the broiler, put it in a shallow pan
and pour about 1/2 cup of fish stock, white wine or marinade
around it so it won't dry out. Total cooking time is 2 minutes
for thin fillet and up to 10 minutes for thick fillets. Of course,
these times are for thawed fillets. One recipe that I found for
grilled mahi-mahi had total cooking time of 6-8 minutes. This may
help you figure total cooking time based on the thickness of the
piece of fish you are trying to cook.
Baking is another very easy method for low fat fish. Wrap the fish
in aluminum foil with some lemon slices and herbs for flavoring.
Bake at 425 degrees for 7-10 minutes. Thicker pieces of fish may
take up to 20 minutes. ~ rikki moreno
For emergencies: If you review your program
materials, you'll see that occasional use of protein bars
and protein powder is okay. The brand of protein bars mentioned is
Pure Protein. I use them on
occasion. Look for the bars
that have the red triangle in the upper left hand corner that say New
& Improved Taste. Trader Joe's carries the large bars
for $1.99. The 'Smores is my favorite now. ~ rikki m, lost 60 pounds in 7 months
B:
Complex carbs and fruits Potatoes:
Plain
baked potato, sweet potato, yams. Breakfast
Potatoes: REALLY good! Egg whites, garlic and McCormick
herb seasoning (salt-free, I use this on EVERYTHING), crushed red
pepper, and shredded potatoes, and cooked it all up in a
skillet.~sharky74 Rice: Rice
Pilaf: In my rice cooker I pour two cups of turkey or chicken
broth that I have kept from simmering my meats in the roaster.
Add 1 cup of Garden Harvest, long grain and wild rice pilaf which
I buy at Sam's Club in a 3.25 jug... it is legal and lots of
people use it on these threads... I add two chopped garlic, 1
quarter of an onion, pepper to taste. 3-4 chicken breasts
depending on the size of your rice cooker.. mine is a small one...
(If you haven't purchased on I recommend the Panasonic brand with
the extra steamer basket on top, I have the smaller version) The
rice cooker cooks for 30 minutes on high and then shuts off... let
the rice and chicken sit for another 30 minutes... then enjoy!!! ~pamk Spicy Rice
1 cup Garden Harvest Rice
2 cups broth (salt free)
3 tbsp - DAVE'S GOURMET "HURTIN' HABANERO HOT SAUCE" 5oz
bottle (NO SALT) OR DAVE'S GOURMET "HURTIN' JALAPENO SAUCE" 5oz bottle (NO
SALT) (From Tops Supermarket)
- 1 can 14.5 oz whole tomatoes salt free (I get mine at Wegmans in
their label or Wal-Mart also sells them in their label called Great
Value)
- Pepper to taste, 1 bay leaf, 1 dash of cumin, 1-3 tsp chili
powder
- 1/2 chopped onion, 1 chopped green pepper, 1/2 stick celery
chopped
- Italian spices mix optional and whatever else you might like to
spice it up to make like a Spanish rice....
- 3-4 chicken breasts
Hit the rice cooker button and it's done in 30 minutes... let it
sit for 30 more to flavor up. ~pamk Fruit:
Grapefruit,
frozen mixed berries, peaches, canned pineapple in own
juice, blueberries
and strawberries, cantaloupe.
Berry Slush:
1/2 cup mixed berries and 6-8 ice cubes, with a tablespoon of
lemon jucie and 1 sugar substitute. Mix in blender and enjoy.
~rechelle66
The Sorbet
has saved my life: I just put pineapple in the blender
then put ripe banana chunks into the now liquid pineapple until
blended smooth and then freeze it. Very yummy.~Leah St.John
On
Grapefruit: 123
grams (about 4.3 oz) of red grapefruit contains between 9-12 g
carbs by difference. The value is the same for pink grapefruit.
I eat about one and a half everyday. If
they are not sweet enough for you, I put a little bit of Splenda
on mine. One suggestion that I have is to eat it like a orange,
and not cut it through the equator. It can be hard to eat the
other way. Just a suggestion. I like the slices better than
struggling with the spoon to get the fruit out! ~annerachelle,
lost 45# in 4 months
Texas red
Grapefruit are my favorite!!!! I eat probably 2 a day. One with
breakfast and one for PM snack. I'm addicted! I lose very well
when having the grapefruit regularly. ~pinetree, lost 35# in 4
months
Inspiration:
The first week
of this plan was absolutely miserable for me. I hadn't figured out
which spices made my foods taste great and I had not flushed out
the salt that was hiding all over my body. BUT, I stuck to it.
Somewhere around the second week, with absolutely zero salt added,
something really strange happened to my taste buds. Suddenly,
fruit was so indescribably delicious I couldn't believe it.
Everything I ate had a wonderful, delicate flavor that I had never
noticed before, foods I had always thought I hated suddenly became
appetizing and since that day I have rarely regretted being on
plan. ~ casey 999
C:
Vegetables A:
asparagus, broccoli, turnips, collard greens, cabbage, snow peas,
cauliflower, mushrooms, spaghetti squash. Carrots are high in
sugar that gets in bloodstream faster, making you hungry sooner.
Celery is high in sodium. Green
beans. Onions
sautéed in water, steamed broccoli. No beans, except pinto beans.
Dressings: Lemon
juice. Hot sauce for zing.
Balsamic, cider, unseasoned Japanese, and red wine vinegar for
variety.
For creamy/spicy dressings, pureed cucumber with garlic powder,
white vinegar, onion and Splenda
Rice
Vinegar Dressing: I've been making a "dressing" from rice vinegar,
Trader Joe's 21 Seasoning Salute and a few drops of habenero sauce
(I like spicy!). This works out great since the dried onion
rehydrates in the vinegar. Kind of like a herb dressing or Italian
dressing, but without the oil. ~ rikki m
Flavors
- Spices and Sweeteners:
Wine, garlic,
rosemary, crushed red pepper.
Mrs. Dash, garlic powder, Emeril Essences, Italian Seasonings.
Does that mean that I never use things that has some added
salt? No, I do in moderation. I love Tabasco and use it once a
week, I sometimes use a little bit of mustard now. But my weight
loss has slowed down a little and it's ok. ~ chrismpv, lost 70 in
5 months
I measured the 1/2 cup of rice and then added spices.
1. Curry powder (wonderful with chicken too)
2. Cumin, garlic powder & red pepper
3. Cinnamon and Splenda
4. Italian seasonings and a little tomato
5. Stuff a green pepper with ground turkey, rice and tomatoes
~ drowland
http://www.thespicehouse.com/
http://www.mccormick.com
http://www.mrspice.com/
BBQ
Sauces: Bobby Seale
Rikki
Moreno: On sweeteners
wishmethin:
On cocoa
HEALTHY EATING ARTICLES:
SUPPLEMENTS:
Coral
Calcium: Decrease carb cravings
INSTEAD OF
FOOD GIFTS:
Keliga's
Certificates
Socks
with heat inserts $15 from Bed, Bath and Beyond
Food
tools: There are some tools that, although not necessary, are
VERY useful. Consider picking these up if you don't have them:
1. George Forman Grill or a Turbo Cooker
2. Food scale (this is important)
3. Veggie and rice steamer
4. Non-stick pan (if you don't have one)
5. Lots of baggies and tupperware
~margarite Invest
in a good food scale and George
Foreman grill. Many of us swear by our GF
grills. Tender chicken breast in about 4-6 minutes.
Turkey sausage in 3 minutes.~rikki m
Scales: I checked out a
lot online, and bought a Salter scale through
appliances.com for around $50 (including shipping) -and I had it
in less than a week. It only shuts off after a minute if it is at
zero, shuts off after three minutes if it is left at another
weight that long. It's a nice looking stainless steel model, and
it came with a ten year warranty. So far it is working out great.~tenderpaw
Cast iron grill
pan: I marinated
chicken breasts in balsamic vinegar, liquid smoke, garlic and Mrs.
Dash and then cooked it in my grill pan. SOOOOOO YuMMMMMMMMMMMY. I
want to share something with everyone. I have a cast iron grill
pan I purchased from Williams Sonoma online. Paid $24. Best thing
I ever bought. Because it is not non-stick it makes your food
taste like it has been cooked on the grill. It is fabulous. All
you do is season it in the beginning like you would any cast iron
pan and the rest is good eating. I haven't cooked on my outdoor
grill since I got it. You can do hamburgers, steaks and some fish
If it is not real flaky. I do grilled scallops and shrimp also
peppers and onions. Its wonderful try it. ~hotbabe 1951
For my sore
butt: exercise
bike sheepskin seat cover
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