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Thursday, June 23, 2011

BAD - Tortilla Terror
Interested in a Chipotle Chicken Burrito (tortilla, rice, pinto beans, cheese, chicken, sour cream & salsa)? Think of its 970 calories, 18 grams of saturated fat, and 2,200 mg of sodium as 3 6-inch Subway BLT Classic Subs! Getting the burrito with no cheese or sour cream cuts the saturated fat to 5-1/2 grams, but you still end up with 750 calories and more than a day's worth of sodium. Yikes!

GOOD - Broccoli
It has lots of vitamin C, carotenoids, and folic acid. Steam it just enough so that it's still firm and add a sprinkle of red pepper flakes and a spritz of lemon juice.

  Member Comments About This Blog Post:

MOM4407 6/23/2011 7:41PM

    2 Corn tortilla 100cals
2oz chicken 100 cals
1oz cheese 100 cals
1/2 c beans 150 cals
1T plain fat free yogurt 10 cals

smash the beans and eat it with the tortilla or toast the tortilla and make it a chalupa. Under 500 cals. put some tomatoes and salad on it. Yum and filling.

Great suggestions and good advice on being selective on what we eat.

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DDOORN 6/23/2011 9:23AM

    Fresh broccoli crowns are one of my regular go-to snacks at work...yum!


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RIKKI572 6/23/2011 7:48AM

    Thanks! emoticon

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Wednesday, June 22, 2011

Salt's on! On average, a cup of Campbell's Condensed soup had 850 mg of sodium. That's half a day's worth...assuming you eat only one of the 2-1/2 servings that the label says the can makes. Campbell's Healthy Request and Select Harvest, Progresso Reduce Sodium, and Healthy Choice slash the sodium to the 400's. Look for lower sodium lines in the 100's to 300's by Amy's, Imagine Foods, Pacific Natural Foods, and Tabatchnick.

Unsweetened Yogurt. Plain yogurt has a pleasant tartness that's a perfect foil for the natural sweetness of berries, bananas, or for your favorite breakfast cereal. It has more protein, potassiu, calcium, zinc, and vitamins B-6 and B-12 than sweetened yogurt. That's because it doesn't have to share the container with the sugary preserves or the sugar that's in many flavored yogurts.

  Member Comments About This Blog Post:

DDOORN 6/22/2011 9:45AM

    Dannon plain yogurt, full fat...my "go to" for breakfast along with an apple or banana. Yum!


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RIKKI572 6/22/2011 7:23AM

    We used to have a pantry full of canned soups. Now I make my own. It's a lot more work, but well worth it.
Thanks for sharing, and have yourself a wonderful day!

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SUNRISE14 6/22/2011 7:22AM

    emoticon You can put a small piece of potato in the soup and it will soak up alot of the sodium and then throw it away ! emoticon

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STARRPARENT 6/22/2011 7:06AM

    I used to eat a small cup of soup with a peanut butter sandwich. I only had a cup due to the sodium. It's amazing how much sodium is in processed foods!

Even when I make homemade soup - I buy lower sodium chicken broth so I can control how much goes in.

Thanks for the reminder!

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Tuesday, June 21, 2011

BAD - Triple Bypass
Can't decide what to pick from a restaurant menu? No worries. Now you can order not just one entree, but two...or three...all at once. Olive Garden's Tour of Italy - Homemade Lasagna, Lightly Breaded Chicken Parmigiana, and Creamy Fettucine Alfredo-comes with 1,450 calories, 33 grams of saturated fat, and 3,830 milligrams of sodium. Add a breadstick (150 calories and 400 mg of sodium) and a plate of Garden-Fresh Salad with dressing (350 calories and 1,930 mg of sodium) and you'll consume 2,000 calories (an entire days worth) and 6,160 mg of sodium (4 days worth) in a single meal!

GOOD - Mangoes
Just one cup of mango supplies three-quarters of a days vitamin C, one-quarter of a days vitamin A, a decent dose of blood-pressure-lowering potassium, and 3 grams of fiber. Bonus: mango is one of the fruits least likely to have harmful pesticide residue.

  Member Comments About This Blog Post:

DDOORN 6/21/2011 10:50AM

    Gotta love ALL fruits & veggies...! :-)


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DAWNDMOORE40 6/21/2011 8:42AM

    emoticonI haven't eaten at Olive Garden for so long, I can't remember the last time, but my family does occasionally go out and eat. I generally end up getting a salad, which I know still can have a whole lot of calories. I think a lot of people get fooled when hear the word "salad" on the menu. However, it sounds like it would be a better choice then the Tour of Italy! Ouch! emoticon emoticon emoticonfor sharing! emoticon

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GAILRUU 6/21/2011 8:06AM

    At least Applebees has a lower calorie menu to choose from. I have to admit that it isn't quite as tasty as the Oriental Chicken Salad, but it is satisfying and I generally eat there so I can enjoy the company of friends which is as much a part of going out to eat for me as the food.

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BRENDAF761 6/21/2011 7:40AM

    Thanks for sharing! I'm sure most people have no clue how many calories they consume when eating out. Enjoy your day! emoticon

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RIKKI572 6/21/2011 7:31AM


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Monday, June 20, 2011

BAD - Artery Crust.

Judging by the label, Marie Callender's (16.5 oz) Chicken Pot Pie has 520 calories, 11 grams of saturated fat, and 800 mg of sodium. But look again. Those numbers are for only half a pie. Eat the entire pie, as most people probably do, and you're talking 1,040 calories, 22 grams of saturated fat (more than a day's worth), and 1,600 mg of sodium (an entire day's worth).

GOOD - Sweet Potatoes

A nutritional All-Star - one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

  Member Comments About This Blog Post:

DDOORN 6/20/2011 10:02AM

    I enjoy a baked sweet potato now & then...so nutritious and yummy! :-)


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MOM4407 6/20/2011 9:55AM

    I am with you. Sweet potatoes are the best.

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RIKKI572 6/20/2011 7:48AM

    I have learnt that when reading labels, the first thing you check is the so called "serving" size. It can be very decieving. Thanks for sharing, and have a great day!!

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Sunday, June 19, 2011

Can flexing your mental muscles work for you? The latest weigh-loss advantage is all in your head. Here's how to use your imagination to lose.

You may not think of daydreaming as a weight-loss tool. However, new research suggests that your mind, much like your food diary and your scale, can help you shed pounds. In fact, you may actually be able to help curb your cravings for certain foods-from chocolate to french fries-by mentally "eating" those foods.

The mind can be a powerful weapon in weight loss. For example, in the months before her son's wedding, Mary W., 58, of Houston, TX, took a few minutes every day to flex her mental muscle: "I saw myself walking my son down the aisle in a halter sundress" she recalls. "His father & I are divorced, and I kept picturing the look on my ex's face when he saw me." Envisioning herself in a revealing style she wouldn't normally wear was the incentive that Mary needed to stay on track for the big day. Similarly, Heather H., 31, of Portland, OR, conjures up scenarios to help maintain her weight loss. One of the images that keeps her accountable is a big far-fetched, but it works. "I imagine myself as a runway model," she says. "Why not?"

These mental exercises may seem impractical or out of character for you at first. But when your tried-and-true methods (tracking, weighing and measuring) get stale and you need to shake up your mind-set, the techniques are a fun way to reinvigorate your resolve. Try imagining a thinner version of yourself doing something you wouldn't normally do, such as completing a maraton or strutting confidently into your college reunion.

Pick a time every day to spend a few minutes with your future self. Find a quiet place, close your eyes, and let your imagination run wild. Doing it first thing in the morning sets the tone for the day. Enrich your scenarios by giving them a soundtrack; for example, if you want to fit into a smaller jean size, see yourself zipping them up, and then hear your husband say, "Wow, you look good in those jeans." Use these techniques often to maintain your focus. And as your goals change, invent new images that help you move closer to the finish line.

(Adapted from Weight Watchers Magazine)

emoticon emoticon

  Member Comments About This Blog Post:

NOMIS1 6/19/2011 12:57PM

    There is actuall a book I read many years ago called "Think yourself Thin. Unfortunately I gained a lot of the weight back, however, I know for sure it does work.

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ROBBIE53 6/19/2011 8:22AM

    What a great idea! Thanks fo sharing.

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PJSTIME 6/19/2011 7:51AM

    We all need a few minutes of quiet time to reflect and set the mood for the day. Thanks for sharing this reminder.

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CAREN_BLUEJEANS 6/19/2011 7:47AM

    I picture myself on the beach where I grew up, with my school friends. Sure, I'm older, but so are they. And I look great, thin, fit & healthy. I'm wearing a bikini, and everyone is telling me I look fabulous.

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MOM2PHILNKEEG 6/19/2011 7:32AM

    I think this method definitly works especially in combination with thinking about getting stronger not skinnier. The pounds just seems to come off!

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CAM2438 6/19/2011 7:27AM

    Attitude is such an important thing. It sounds as though you are doing great with yours. Keep up the good work!

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