| Enjoy Eating! Eat What You LIKE! |
| Let's be perfectly clear about this - if any of those weight loss products or plans actually worked - no one would be overweight anymore, let alone the numbers of overweight people growing at rates higher than at any other time in history! Yes - this includes Atkins, Weight Watchers, Jenny Craig, Slim Fast, all of them! If you can't wait to "go off" something - it's a "diet" and no matter what anyone promises you, diets do not work! The true measure of "permanent" weight loss is whether or not it's still off two years later. If you've ever lost weight on a plan, product or program and are still looking for weight loss options right now, then something didn't work. It's not your fault - but if you try to do it again, and again... well, how long until you know better? Stop Dieting! It won't work! |
| It's as simple as this If you have diabetes or other health complications, be doubly sure to check with your doctor first ! |
| Snack Time - Three Times! Between breakfast and lunch - have an apple or banana with up to a tablespoon of natural peanut butter or soy butter spread on it (try it, you'll like it!). It counts as two more servings for your daily recommended intake of 5 servings of fruit! You are going to surpass this and absolutely glow!!!! After lunch, before dinner, have a crumpet or half an english muffin spread with a teaspoon of peanut or soy butter, regular butter or jam. Honestly, a teaspoon will be enough! You'll be surprised at how little it really takes to provide the flavors you like. It's just another step in re-training yourself for life, for health and without giving up those things you like! Grab an apple - or orange, banana, some more berries, melon....EAT YOUR FRUIT! After dinner, before bedtime a cup of melon, berries, unsweetened pineapple, an orange, apple, banana, a couple of kiwis, cup of grapes, couple of plums, great big peach, 2 or 3 apricots....and if you'd like, 1/2 cup of ice cream (please choose a low fat or no sugar added version), or serving of cheese (a serving of hard cheese like cheddar is about the size of two dice). . . but don't skip the fruit! By now - you've gotten up to 8 servings of fruit for the day ! Your skin will be glowing, your hair will grow and shine, you'll be hydrated, you shouldn't crave sweets too much and you'll be pumping up your anti-oxidants! |
| Breakfast: Whole grains are absolutely not that difficult to get! You only need to read the first couple of ingredients on the label (not the front panel, the actual ingredients label). Many cereals are whole grain, like Life, Cheerios, Toasted Oat Flakes and of course, any oatmeal, even those flavored packets! Just be sure to choose a product that allows you to have a full cup for about 200 calories (without the milk) and that's less than 25% fat. It's wise to keep the sugar low, but hey, the important thing is the whole grains, so go ahead, have frosted shredded wheat! - Switch to non-fat milk, or try soy milk (vanilla actually tastes much closer to 'real milk' according to many people) . Flavored soy milks in your coffee are a terrific alternative to non-dairy, highly sweetened flavored 'creams' too. Include a fruit, like an orange, banana or apple, a cup of melon or berries and you've hit two of your five recommended 'servings' of fruit for the day! How easy is that? You'll be surprised at how full and satisfied you feel, for longer into the day! Eat breakfast like this for just a week, without missing a day, and you'll notice a change in how much you eat at the end of the day! LESS! Yes, late-in-the-day-eaters tend to eat less at the end of the day if they start it out with breakfasts of whole grains ! - And it helps make you 'regular' - |
| Lunch & Dinner are going to be similar. A protein serving is about the size of a deck of playing cards, or two cassette tapes. Ideally this should be chicken or fish, like salmon; however, a very lean meat is fine too. By the way, pork is not "white meat" - those are just ads trying to make it seem healthier. It's not. Period. Vegetables like a big, giant salad of spinach, or other dark, leafy greens with carrots, tomatoes, hey, if it's green - it's probably good for you (avocados should be limited to one a day, or one every-other day). Don't drench a healthy salad with dressings. Learn to like it for what it is! A tablespoon of olive or soy oil with splash of wine vinegar, balsamic vinegar, lemon juice, etc. - goes a long way! The secret? Mix it well! The more you toss it, the more it evenly spreads. Put it in a bag or container and gently, frequently shake it! Be sure to enjoy your salad within 30 minutes of putting the dressing on it or it could be all soggy. Have a slice of whole grain bread - stay away from the diet stuff ok? Enjoy the real thing! Or, instead, have a serving of rice or pasta - that's about the size of your palm (no, you don't get to include the fingers!). If you're going to put a sauce on anything, learn-learn-learn to like just the flavor, not the amount! Put aside a little bathroom sized paper cup of whatever sauce (except for tomato or marinara sauce) and try just dipping each forkful in that first and keep trying to make it last for the whole meal. Pretty soon you'll be doing this and having some left over! Tomato or marinara sauces can be enjoyed in 1/2 cup servings or more (are they low fat? Meatless?)....a half cup is more than you think. So, what fruit are you having with this? Hey! How about a fruit salad of apples, bananas, oranges, grapes and even some melon or pineapple? You don't need a dressing for this stuff! Or maybe a bunch of strawberries in some nonfat frozen whipped topping? |
| What to drink? Having your coffee is just fine, but don't try to get away with those 'frapp' a whipped cream a-things in many coffee shops! These are little more than ice cream sundaes and if you want one once a week for a treat - that's ok! But every day? Oh heck no! Also stay away from diet sodas! Waste of space and taste! If you want a soda, have a real soda and enjoy it! Even two ! Otherwise, opt for water, no sugar or low sugar tea, iced coffee with no or low sugar, fruit juices cut with sparkling water (no calorie) or ice...even nonfat soy milks of any flavor (1 cup in a blender with 5 ice cubes and a dash of vanilla, cinnamon or nutmeg - well blended - and it's like a milkshake!) |
| Candy and Nuts? Yes! Want a candy bar? Handful of nuts? Go ahead! Pudding? Cake? Sure, have what you want! Get your favorite candy bar (the personal size, not one of those giant things - let's be real!) and make your decision: Eat it all at once, or make it last throughout the day, but you get one a day! If you want a regular slice of cake (make it no wider than the length of your thumb, no matter how big/small your thumb is), then save the candy bar for the next day. Want pudding? Have one of those snack pack sized puddings and only half your candy bar. You get the idea. Be reasonable. Oh and the nuts? TWO handfuls a week of walnuts, cashews, almonds (those are ideal) or even peanuts. Don't try to sneak in candy coated or highly salted, oiled kinds....stick to them in their natural (although roasted) state. |
| Learn to like foods the way they want to taste - not necessarily the way you've learned to make them taste! |
| Atkins or Sugar Busters? Jenny or Weight Watchers? Caveman or Biblical ? Slim Fast, Pills, Powders ? Check That Diet Out Here |