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SHELTER-PETS's Photo SHELTER-PETS Posts: 2,985
4/25/14 9:25 A

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MY PM SNACK!!!

Chocolate-Banana Smoothie (Core)
Submitted by: REE2LOSE


Number of Servings: 4

Ingredients

2 cups fat free milk
1 ripe banana
1 pkg. (4-serving size) JELL-O Chocolate Flavor Fat Free Sugar Free Instant Pudding
2 cups ice

Directions

Pour milk into blender. Add remaining ingredients and blend on HIGH until smooth.
Add more milk if it is too thick.

Number of Servings: 4

Recipe submitted by SparkPeople user REE2LOSE.


 current weight: 161.9 
 
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SHELTER-PETS's Photo SHELTER-PETS Posts: 2,985
4/14/14 11:11 A

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Quit coffee (very hard) but NOW I drink all my water and then some!

 current weight: 161.9 
 
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JOVONN412's Photo JOVONN412 SparkPoints: (74,851)
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11/8/10 3:43 P

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Lose 20 Pounds: Successful Strategies

Here are four diet truths to help you achieve your goals:

Cutting out sweet drinks is non-negotiable. Sweet tea, soda, and flavored and sweetened milks, waters, and coffees all have to go. Drink plain water, low-fat milk, and sugar-free drinks instead. A study of 810 adults between 25 and 79 years old showed that after 18 months, those who cut out sweet drinks had greater weight loss than those who cut down on food calories. One possible reason: While your body lets you know when it is full of food, there is no way for your body to tell you when you’ve maxed out on liquid calories. Physical activity helps counting calories. Being physically active burns calories while it improves your overall health. Aim for 30 minutes a day most days of the week. A brisk 30- to 45-minute walk burns 100 to 200 calories. If you can burn 200 calories through exercise, you only have to cut out 300 calories in food or drink to reach your daily calorie-cutting goal. Strategically eating less drops weight. A study of 811 overweight people who participated in four popular diets found that whether diets were low-fat, high-protein, or a combination didn’t matter — weight-loss success depends on cutting out calories. In fact, you can continue to eat filling portions if you simply replace high-calorie foods with low-calorie foods that contain a lot of water, such as fruits and vegetables. A study of 97 obese women who ate either a low-fat diet or a low-fat diet with additional fruits and vegetables found that those who emphasized fruits and veggies lost up to five pounds more. Journaling leads to success. Counting calories is easier if you write down (or type in) what you eat, including serving sizes and details such as condiments you may have added. “Research has shown that exercise and journaling really make a difference in long-term weight management,” says Gail Curtis, assistant professor at Wake Forest University Health Sciences in Winston-Salem, N.C. A detailed journal will help you identify your successes and pinpoint where you can cut additional calories or replace high-calorie foods with low-calorie ones.

May Gods blessings be upon you and your families.


The only thing standing in the way of my success is ME! So I choose to move out the way and claim my Victory!


Jovonn







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6/17/10 11:44 A

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101 Low Fat Diet Tips


Low Fat General Diet Advice
Purchase a few Low Fat Diet cookbooks for inspiration or visit the low fat recipe section from www.dietandfitnesstoday.com.
Try not to simply cut out high fat foods to follow a low fat diet - try to replace them with a low fat healthy alternative.
Read food labels - you may find some healthy low fat surprises.
Choose low fat items when shopping - this is an easy idea and seems obvious but is often overlooked.
Make changes gradually to avoid feeling deprived.
Make a list before shopping and stick to it - do not add extra high fat snacks or treats.
Do not go shopping when you are hungry so that you buy with your head and not with your stomach.
Aim for variety in a low fat healthy diet - most families will only cook at the most ten different meals.
Engage the whole of your family with healthy low fat foods and a low fat diet - they will thank you for it in future life.
Learn to enjoy healthy, low fat cooking.
Make low fat cooking and a low fat diet part of a healthier lifestyle which includes regular exercise.
A low fat diet is not the only thing to consider you need a balanced and varied diet with essential nutrients. One of the best ways is to choose healthy foods and/or power foods.
Eat smaller portions of high fat foods eg meat and cheese and larger portions of vegetables. Cut back on the meat and add vegetables to spaghetti sauces and chilli, such as tomatoes, peppers mushrooms and kidney beans. You probably won't notice replacing 1/3 of meat with 1/3 more vegetables.
Be patient and make these changes over 6 months, eventually your tastes will adjust to a healthy lifestyle and you will find you notice more subtle flavours.
Eat natural foods - plenty of fruit and vegetables and try to avoid processed foods.
Check the cereal/museli bars, although they are advertised as healthy foods they can be both high in fat and in calories.
Visit fat information and fat frequently asked questions (faq) for details about the amount of fat required in a diet and to answer your other questions.
Be careful with foods that are labelled as lower or reduced fat as these may still contain large amounts of fat. See the fat faq for more information.
Avoid nuts that are high in saturated fats, such as coconuts and macadamia nuts.

Low Fat Cooking Techniques
Love cooking spray - Replace oil with Pam®, fry light or other vegetable cooking sprays. You only need a few sprays and several brands have added canloa and olive oil.
Stir it up - stir fry your vegetables in bouillon, tomato juice or broth, rather than oil. Chicken, beef or vegetable broth can give your vegetables a great flavour.
Quality cooking tools - If you do fry use a good quality non-stick frying pan since they can eliminate the need for oil.
Boil, broil, steam or bake instead of frying!
Throw out the deep fat fryer.
Use a trivet or stand when roasting to allow fat to drip out.
Measure oil out rather than pouring, you will use less.
Stir fry in a wok rather than shallow or deep frying.
Try poaching - Cooking fish or chicken in boiling water rather than frying it.
Pick good fats - Choose fats that are high in monounsaturated fatty acids (olive oil, canola oil, nuts, and avocados) or in essential fatty acids (flaxseed oil, fish, or fish oils) rather than butter, which is high in saturated fat. These good fats are essential for the proper functioning of the body.
Avoid over cooking vegetables so they retain flavour and do not need butter or margarine.
Learn to love the baked potato - it is a versatile meal if you use a variety of low fat toppings such as baked beans, low fat cottage cheese, low fat plain yoghurt and salsa.
Experiment with different ingredients and substitutions. Cooking is an art form and there is no right or wrong.
If you really do not want to give up high fat foods like fried chicken simply eat it less often.

General Low Fat Replacements
Use small amounts of strong hard cheese eg parmesan/romano on dishes like spagehetti rather than large amounts of mild cheese. The hard grating cheeses are lower in fat, and because of their strong flavour go much further. A tablespoon of parmesan cheese is only about 2 grams of fat and adds a great taste boost to many foods.
Choose high cocoa content dark chocolate rather than cheaper higher fat milk forms.
Use low fat/skimmed milk - did you know it actually contains more calcium than whole milk.
Replace potato chips and taco chips with raw vegetables.
Replace cream in a recipe with low fat diet yoghurt.
Replace high fat snacks such as potato chips, chocolates and cakes with fruit and vegetables.
Instead of oil, margarine or butter in baked foods, substitute an equal amount of plain (not sweetened) applesauce. You can save more than 900 calories and 100 grams of fat for each 1/2 cup used.
Serve meat with low fat accompaniments like cranberry relish, chilli sauce, chutney or a spicy mustard salsa.
Use fat-free plain yogurt in place of sour cream. While fat-free sour cream seems like the best substitute, it lacks the rich body and flavour of plain yogurt.
Good oil substitutes are low fat margarine, non-fat margarine, applesauce, pureed fruits, pureed vegetables. Prune puree is especially good with chocolate, spice and carrot cakes.
Substitute one egg with two egg whites - You can also use egg whites when a recipe calls for "egg substitute", since "egg substitute" is simply egg whites with some stabilizers and coloring in them! If you crave scrambled eggs, combining two egg whites with one whole egg it produces scrambled eggs with very little difference in taste.
Low fat chips are typically lower fat when thick and non-crinkle.
Boil roast potatoes first and spray lightly with oil before crisping in the oven.
Try a flan base instead of pastry since it contains 27g less fat.
For a rich, creamy sauce or soup that is low in fat and calories, use evaporated skim milk instead of heavy cream. You can save more than 80 grams of fat and 600 calories for every cup used.
Add coconut essence to low fat evaporated milk instead of using coconut cream in Thai cooking. Even the low fat coconut cream has a significant amount of saturated fat.
Use mustard instead of mayonnaise.
Replace donnuts with a low fat muffin.

Low Fat Food: Red Meat
Red meat does contain good nutrients but will typically be higher in fat so keep it to once and at most twice a week.
Always use lean meat.
Love me tender - Tenderize leaner meats using a marinade as they can often be tougher than fattier cuts. Red wine vinegar, soy sauce, crushed garlic, lime and fresh ginger are all good ideas.
Tenderise lean meats by simply pounding it.
Avoid processed meat such as sausages and peperoni try to keep it lean and natural.
Make your own beef burgers with lean meat and grill rather than fry.
If roasting meat bake the vegetables separately so the saturated fat is not absorbed.

Low Fat Food: White Meat
Always remove the skin from your poultry and trim the fat from your meats.
Make your own breadcrumbs.
Avoid fried chicken nuggets high fat and little actual chicken.

Low Fat Food: Something Fishy
Eat fish more often and grill, microwave, steam, bake or poach rather than fry.
Choose fish canned in brine, water or tomatoes rather than oil.
Try a tuna steak rather than a burger.

Low Fat Food: Salads
Do not make the assumption that all salads are low in fat, yes they are healthy but watch the extras and dressings.
Most coleslaw and potato salad looks healthy but unless you go for a low fat alternative the main ingredient is mayonaise which you should avoid.
Make your own salad dressings with low fat yoghurt or low fat fromage fraise.
Avoid high fat salad ingredients such as salad dressing, bacon bits, high fat cheese and croutons.
Replace salad dressing with a dip such as salsa.

Low Fat Food: Vegetarian
Eat more vegetarian meals. Unless you use a lot of oil or load them up with cheese or cream sauces, it is very hard to make vegetarian meals anything other than low-fat!
Love the vegetables - vegetables are low in fat. Serve plain or sprinkle with chives, parsley or lemon juice.

Low Fat Food: Spices and marinades
Spice it up - don't forget to use the spices to ensure flavour, fresh herbs such as dill, tarragon, cilantro, and basil.
Try strong flavour sauces such as light soy sauce, worcestershire sauce or chilli sauce.
Replacing olive oil with yogurt in marinades to cut fat.

Low Fat Food: Sandwiches and snacks
Don't butter bread. You won't miss butter if your sandwich has a few tasty ingredients already.
Use low fat fillings eg turkey, lean ham, skinless chicken and plenty of salad.
Use strong flavours which do not require large amounts such as salsa and chutney.
Make your own popcorn for a low-calorie, low fat snack, but do not add melted butter try honey instead. Beware of high-fat microwave popcorn products.
Make a fruit smoothie, this is a great way to get lots of nutrients in a low fat recipe.

Low Fat Food: Desserts
When baking at home reduce fat by adding honey, buttermilk or low fat plain yoghurt for extra moisture.
The fat in pastry can be reduced by substituting half the butter, margarine or oil content with ricotta cheese.
Instead of puff or short crust pastry try filo pastry which is fat free. Use 2 to 3 layers of filo and spray with oil or brush with milk or yoghurt and bake.
Use sorbet or low fat frozen yogurt rather than ice cream
Pureed prunes or baby food prunes can be a fat replacement in baked chocolate foods such as brownies and cakes. They add a naturally sweet flavour and a chewy texture.
If frosting, replace the margarine or butter in your recipe with marshmallow cream.
When making cookies, why not cut the fat by cutting the amount of extras in the recipe, for example, only use 1/2 the amount of chips when making chocolate chip cookies, and use only half the amount of walnuts in the brownie recipe.
Top your desserts with custard and not cream. Generally this is lower in fat.
If making a pie use a lattice-top or open-top as this can reduce the amount of pie.
Try using more unusual fruits such as kiwifruit and mango.

Low Fat Diet: Something new
Balsamic Vinegar - Balsamic vinegar is a great salad dressing, all by itself. It is also great sprinkled on ripe tomatoes with shreds of basil on top.
Tofu - Substitute tofu for meat in your favorite recipes. Simply crush it with a fork or cut it into cubes and throw it into the pan. If you can't imagine eliminating meat completely, try replacing half the quantity of meat with tofu. It is definitely a healthy choice; tofu is made from soybeans, which are packed with protein and contain less fat than meat.
Lentils - Cooked lentils can also replace ground meat in recipes such as spaghetti sauce and beef casserole. Not only are they tasty but they're a great source of protein as well.

Low Fat Diet: Danger Zones
Avoid pre packaged food typically they contain high fat and high salt content.
Avoid fast food restaurants.

Low Fat Diet: Eating Out
Go Sushi but try and avoid the deep fried options.
At parties go for the sushi canapes rather than the pastry options such as sausages rolls.
Most restaurants are accommodating and will prepare something low-fat for you or will prepare dishes without adding extra oil.
Look for vegetarian dishes and pasta dishes. Unless a vegetarian or pasta dish is full of cheese or made with a cream sauce, it will usually be fairly low in fat.
Avoid creamy and cheese dishes in restaurants and go for the grilled options.
Ask for mash, baked potatoes or new potatoes rather than fries in a restaurant.
Go for the red tomato based sauces rather than the white creamy based dishes.


May Gods blessings be upon you and your families.


The only thing standing in the way of my success is ME! So I choose to move out the way and claim my Victory!


Jovonn







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12/2/09 9:51 P

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Excellent tips Autumn!! Thanks for sharing. I have to get back on track too. Keep those tips coming!!

May Gods blessings be upon you and your families.


The only thing standing in the way of my success is ME! So I choose to move out the way and claim my Victory!


Jovonn







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MORNINGGRACE's Photo MORNINGGRACE Posts: 264
11/13/09 9:31 A

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another,way,to,help,cut,calories,and,contr
ol,portions,is,to,use,a,smal,kiddie,pl
ate,every,time,you,eat,a,
meal.It,really,helps.Also,drink,a,full,g
lass,of,water,before,eating.

JOVONN412's Photo JOVONN412 SparkPoints: (74,851)
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8/7/08 9:33 A

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Wanna cut calories in HALF? YOU are in luck...

Filling your diet with foods that have low energy density (high water and fiber contents) can help you eat fewer calories without even realizing it. These foods give you larger portion sizes for fewer calories. Our good pal (and master bar-maker!) Dr. Melina Jampolis is here with FIVE fantastic tips for cutting calories in HALF (which means you can eat twice as much food for the same number of calories!). Good times!

1. You Say Tomato...

Chili is AWESOME but it can be a bit dense, and so the calories add up quickly. If you want to add volume to chili and get more bang for your calorie buck, mix a large can of cooked tomatoes (stewed, diced, or chopped) with a standard-sized can of chili. And if you start out with a low-fat veggie or turkey chili, your new chili blend will be super-low-cal!

Regular Canned Chili = 300 calories and 7g fat per cup
Chili/Tomato Blend = 150 calories and 3g fat per cup

Chili Savings - 150 calories and 4g fat per cup!

2. Sassy Salsa...

Everyone knows guacamole is delicious. But avocados (the main ingredient in guac -- doy!) are super-high in fat and aren't exactly low in calories either. Yes, we know it's good fat, but cutting some of the calories from guacamole is still a good thing. Add 1 1/2 cups of your favorite salsa (either jarred or fresh, but we prefer fresh!) to 1 cup of guacamole, and your new concoction will have half the calories in each serving. Weeeeee!

Regular Guacamole = 450 calories and 39g fat per cup
Salsa/Guac Blend = 225 calories and 16.5g fat per cup

Guac Savings - 225 calories and 22.5g fat per cup!

Received the above recipes from Hungry-Girl.com

May Gods blessings be upon you and your families.


The only thing standing in the way of my success is ME! So I choose to move out the way and claim my Victory!


Jovonn







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5/21/08 8:36 P

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Nutritionist Nancy Clark shares ten tips every runner should know if they want to lose some weight.



1. To lose 10 pounds of body fat a year, you need to eat 100 calories less per day. Cutting too many calories from your daily intake will sap your energy level and increase your hunger, making you more susceptible to splurging on high-calorie foods.

2. Don't skip breakfast. Eat within two hours of waking.

3. In fact, eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast.

4. Don't allow yourself to get hungry. Eat at least every four hours, and split a meal in half to make sure you properly fuel up pre- and postrun. For example, eat part of your breakfast before your morning run (a banana) and the rest of your breakfast afterward (a bagel with peanut butter).

5. Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fruits and vegetables; low-fat dairy and soy; and lean meats, fish, and nuts. Breads, cereals, and grains should be the foundation of each meal, with protein as an accompaniment.

6. Shoot for a gradual loss of body fat. You're more likely to put the weight back on (and more) if you drop weight too quickly.

7. Liquid calories add up fast and can lead to weight gain. Minimize the amount of sodas, juices, store-bought smoothies, sports drinks, coffee drinks, and alcohol you consume.

8. Eat closer to the earth, enjoying fruits, vegetables, and whole grains. Minimize the amount of processed foods you eat; they tend to offer less fiber and are less satiating.

9. If you can't resist fast food, ask for nutritional information before you make your choices (or check in advance via restaurant Web sites). Avoid any menu items with the words "fried," "crispy," and "special sauce," which are guaranteed to be high calorie.

10. Remember that the calories in the energy bars, sports drinks, and gels you consume during a run add up, even though you're running. Consume them only as needed.





May Gods blessings be upon you and your families.


The only thing standing in the way of my success is ME! So I choose to move out the way and claim my Victory!


Jovonn







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5/18/08 4:02 P

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Tuna, Asparagus and Feta Salad


1 Serving

This delicious salad provides about 3 portions of vegetables – a generous start on the daily recommendation of 5-7.

Ingredients:
2 cups romaine lettuce torn into pieces
1 Roma tomato, cut into 8 pieces
1/2 cup steamed asparagus pieces
1/2 can (3 ounces) white albacore tuna, drained
1 oz. feta cheese, crumbled
1/2 Tablespoon extra-virgin olive oil
1 Tablespoon balsamic vinegar

Instructions:
Mix the romaine, tomato and asparagus. Add the tuna and feta cheese. Sprinkle with the olive oil and toss to coat. Add the balsamic vinegar and toss again.

Nutritional Information:

Per serving:
307 calories
16 g total fat (6 g sat)
62 mg cholesterol
16 g carbohydrate
32 g protein
4 g fiber
807 mg sodium

Tomorrow's Recipe: Frozen Banana Cream


- Recipe received by DrWeil.com.



May Gods blessings be upon you and your families.


The only thing standing in the way of my success is ME! So I choose to move out the way and claim my Victory!


Jovonn







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5/15/08 11:54 A

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Beans have the highest antioxidant content, period. Plus they're delicious, low cal, and they fill you up fast
By Cynthia Sass, RD , Cynthia Sass, MPH, MA, RD, CSSD is Prevention's Nutrition Director, Grocery Guru, and co-author of the Flat Belly Diet! Visit her blog.
If I could eat only one food for the rest of my life, it would definitely be beans. I love the way they taste, but they also fill me up for hours. Plus, they make me feel like a health champion. That's because beans have such an amazing nutrition track record. Bean eaters are associated with smaller waist sizes and a 22% lower risk of obesity. They also take in less "bad" fat and one-third more fiber than those who avoid these nutritional gems.



One cup of beans provides a whopping 13 g of fiber--which is half of what we need daily--with no saturated fat. Beans are loaded with protein (about 15 g per cup) and dozens of key nutrients, including a few most women fall short on--calcium, potassium, and magnesium. Studies also tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. And surprisingly, red, pinto, and kidney beans are the highest antioxidant food, beating out both blueberries and cranberries.



We've all heard the funny songs, but nutritionally speaking, beans are no joke. The latest Dietary Guidelines advise eating 3 cups every week, and the canned varieties do count! Keep bloating (and embarrassing gas) to a minimum by popping a Beano supplement before you eat or sipping peppermint tea after.

Buy canned: They're just as healthy
You may have heard that bagged beans are best, but they need to be soaked and then boiled for hours before they're ready to eat. Who has the time or patience for that? Bagged beans are generally less expensive (about $1 per 16-ounce bag versus $1.50 for a 15-ounce can) and have no added ingredients, including salt. But canned varieties, which are ready to eat, can be just as nutritious.



Go for low sodium
Canned low-sodium beans are exactly the same price, with two-thirds less sodium. That's a decrease from about 720 mg per cup (a third of the daily max of 2,300 mg) to 220 mg. Rinsing beans in a colander under cold water for 1 minute will wash away about a quarter of the sodium.



Look for vegetarian versions
Baked and refried are two of my personal favorites because both are seasoned and versatile. I sometimes eat baked beans (beans baked or stewed in sauce) on whole grain toast for breakfast, and I love using refried pinto and black beans in dips, burritos, and even dinner salads. But both varieties are traditionally prepared with lard or bits of pork, which add calories, cholesterol, sodium, and saturated fat. Luckily, you can easily find vegetarian versions of each these days. Choosing vegetarian refried beans reduces the saturated fat content from 16% of the daily value to zero per cup and adds a bonus 2 g of protein--and they taste just as delicious.



Avoid dented or bulging cans
Small dents and dings are okay, but if you find a badly dented or swollen can in your cupboard, or if a can spurts liquid when opened, toss it out right away using disposable gloves. These are all possible signs of botulism, a potentially deadly form of food poisoning that generated canned-food recalls as recently as last summer. If you're ever unsure, think, When in doubt, throw it out.



For more on food recalls, visit recalls.gov/food.html; for info on how to discard contaminated cans, check cdc.gov/botulism/botulism_faq.htm.




May Gods blessings be upon you and your families.


The only thing standing in the way of my success is ME! So I choose to move out the way and claim my Victory!


Jovonn







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1/5/08 9:48 P

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You're quite welcome! I'm glad that someone stopped by here to read the post and get something from it! I will be posting tips more often...

May Gods blessings be upon you and your families.


The only thing standing in the way of my success is ME! So I choose to move out the way and claim my Victory!


Jovonn







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SASSYNSAMBO's Photo SASSYNSAMBO SparkPoints: (0)
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1/2/08 11:50 P

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thanks for the post, i am trying very hard to eat within my calorie range, but its hard thanks again

Sassynsambo
____________________ Always Say A Prayer

Starting weight in
12/09/07 ---171.5
01/10/08 --- 161.5
01/13/08 --- 159
02/07/08 --- 156.5

With God All Things
Are Possible


 
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11/23/07 3:00 P

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Are You Eating Enough?
I know this isn't what you're used to hearing this time of year, but it's important to make sure everyone's got it straight. You're all trying not to go over your allotted calorie amounts for the week, but how many of you aren't eating enough calories? It may seem like a bright idea to cut a hundred or so calories from your diet each day, but that's a dangerous — and incorrect — assessment of your dietary needs.
It is absolutely 100 percent essential to eat enough calories! If you don't, it will destroy your metabolism. It's like telling your body that you're starving. If your body thinks it's starving, your metabolism will shut down.

Not eating enough calories will also force the body to cannibalize muscle and hold on to fat. The body considers muscle to be expendable during periods of starvation, and it considers fat to be necessary to insulate your organs for survival.

Finally, a deficit of daily calories will lead to a horrible cycle of yo-yo dieting. You'll starve yourself and end up losing muscle, and when you begin to eat the right amount of calories, your body will pack on the pounds in anticipation of another "famine."

What can you do to break the cycle? If you're a woman, set your calories at 1,400 steady — don't vary them. I almost NEVER say that, but in order to get your metabolism back up to speed and set your body right again, you're going to need consistency and time.

Stay on this calorie allowance and exercise at least five hours a week. You probably won't lose weight for at least four weeks, but the good news is that you won't gain either, and hopefully we will have gotten your metabolism back on track permanently. After about four weeks or so, you should start to lose weight, and then you can begin to vary your daily calorie intake — as long as you never drop below 1,200 calories. Now, go get something to eat!



May Gods blessings be upon you and your families.


The only thing standing in the way of my success is ME! So I choose to move out the way and claim my Victory!


Jovonn







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11/17/07 10:43 P

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Try these strategies to overcome barriers to exercise:

Lack of time

Identify available time slots. Keep track of your daily activities for one week, and identify at least three 30-minutes time slots you could use for physical activity.
Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, walk the dog, and exercise while you watch TV.
Carve out fitness appointments. For example, walk, jog, or swim during your lunch hour, or take fitness breaks instead of coffee breaks.
Select activities requiring minimal prep time, such as walking, jogging or climbing stairs.

Lack of social support

Explain your interest in physical activity to friends and family. Ask them to support your efforts.
Invite friends and family members to exercise with you. Plan social activities involving exercise.
Develop new friendships with physically active people. Join a group, such as the YMCA or a hiking club.

Lack of energy

Schedule physical activity for times in the day or week when you feel energetic.
Convince yourself that if you give it a chance, physical activity will increase your energy level; then, try it. Commit one month to the endeavor and then assess if you feel more energetic. Unless you are overly rigorous in your workouts, you'll have far more energy than you did before.

Lack of motivation

Plan ahead. Make exercise a regular part of your daily or weekly schedule and write it on your calendar.
Make a regular date with a friend for an active get-together, and write it on both your calendars.
Join an exercise group or class that meets regularly.

Fear of injury

Always spend a few minutes doing light activity before and after your exercise session. Warming up and cooling down help prevent injury.
Learn how to exercise appropriately considering your age, fitness level, skill level, and health status. You can have one session with a trainer, get a prescription for physical therapy, take a book out of the library or start with an exercise video.
Choose activities involving minimum risk such as walking.

Lack of skill

Select activities requiring no new skills, such as walking, climbing stairs or jogging.
Exercise with friends who are at the same skill level as you are.
Find a friend who is willing to teach you some new skills.
Take a class to develop new skills.

Lack of resources

Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or calisthenics.
Identify inexpensive, convenient resources available in your community such as programs at colleges, community centers, the parks and recreation department, at work or at a YMCA or YWCA.

Poor weather conditions

Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, gymnasium games, etc.)
Rather than relying on them as the basis of your routine, consider any outdoor activities that depend on weather conditions (cross-country skiing, outdoor swimming, outdoor tennis, etc.) as "bonuses"—extra activities possible when weather and circumstances permit.


May Gods blessings be upon you and your families.


The only thing standing in the way of my success is ME! So I choose to move out the way and claim my Victory!


Jovonn







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8/29/07 4:13 P

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When it comes to healthy eating, what you’re sipping may be just as important as what you’re chewing. Beverage options abound, and so do claims about the benefits of some drinks. It used to be “coffee or tea, ma’am?” Now you can start your morning with a Cinnamon Dolce Latte or a Mountain Dew, wash down lunch with Red Bull or tap water, and unwind at night with green tea or warm milk.

We've all heard that we should drink at least 64 ounces of fluids a day, or the equivalent of 8 glasses of water. So how about something we don’t know? Like whether coffee counts toward the total. Or if drinking milk improves your health. The truth is, the answers aren’t so simple. Some experts say caffeinated beverages count toward daily intake. Others say no way. Milk, too, is a complicated matter

Here’s something we’re sure of: What you drink can dramatically alter your waistline. Starting your day with a Venti Java Chip Frappuccino from Starbucks (650 calories) is actually worse, from a calorie standpoint, than grabbing sausage, egg, and cheese McGriddles at McDonald’s (560 calories). Sipping soda all day is akin to sucking on candy. A martini before dinner may have more calories than dessert.

Here are a few juicy tips:

1. Stay away from sugary soft drinks, which can pack 150 calories per 12-ounce serving. Diet sodas are a better alternative, but artificial sweeteners can frustrate your body’s ability to regulate calorie intake.

2. Stick to skim milk if you like lightening your coffee or tea. A cup of whole milk has almost twice as many calories as skim, and no greater calcium benefit.

3. Find out what’s in the drinks you order. If you’d never put 4 teaspoons of sugar in a coffee drink, don’t let your local barista do it either.

If you drink 100 percent fruit juice or V-8, each glass counts as a fruit and veggie serving. How many servings of fruits and veggies did you eat this week?



May Gods blessings be upon you and your families.


The only thing standing in the way of my success is ME! So I choose to move out the way and claim my Victory!


Jovonn







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8/22/07 8:33 P

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Give whole wheat pasta a try. Top it with an antioxidant-rich uncooked tomato sauce

Pasta with Uncooked Tomato, Basil and Mozzarella Sauce Recipe adapted from Gourmet Magazine





1 1/2 pounds ripe tomatoes (about 3), seeded and chopped
2 garlic cloves, minced
1/2 cup packed fresh basil leaves, chopped coarse
1/2 pound fresh or processed mozzarella, diced
1/2 cup extra-virgin olive oil
2 tablespoons balsamic or red-wine vinegar
Salt and freshly ground black pepper
1 pound dried shaped-pasta of choice, i.e. penne, farfelle, rigatoni or medium shells

In a large bowl combine the tomatoes, garlic, basil, mozzarella, oil, vinegar, salt and pepper to taste and let the sauce stand, covered at room temperature for at least 1 hour and up to 4 hours. Just before serving, in a kettle of boiling salted water cook the pasta until it is al dente, drain it well, and add to the sauce. Toss the pasta well with the sauce. Adjust seasoning with salt and pepper.



May Gods blessings be upon you and your families.


The only thing standing in the way of my success is ME! So I choose to move out the way and claim my Victory!


Jovonn







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7/17/07 11:09 P

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STRAWBERRY LIME ICE (LOW CARB RECIPE)

8 servings Prep: 5 minutes
Freeze: 4 hours
View Nutrition Facts Ingredients
1 16-ounce package frozen unsweetened whole strawberries, thawed
1/2 cup water
1/4 cup lime juice
Sugar substitute to equal 1/2 cup sugar

Directions
1. In a blender or food processor combine strawberries, water, lime juice, and sugar substitute. Cover and blend or process until smooth. Transfer mixture to a freezer container. Cover and freeze for 4 hours or until firm.

2. To serve, let stand at room temperature for 15 minutes. Use a large metal spoon or ice cream scoop to scrape ice into dessert dishes. Makes 8 servings.



May Gods blessings be upon you and your families.


The only thing standing in the way of my success is ME! So I choose to move out the way and claim my Victory!


Jovonn







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7/17/07 10:51 P

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How Many Calories do You really need Daily?


Research has shown that one
way to improve your chances
of keeping weight off over
the long term is to stick
with a regular schedule of
meals and snacks.

To tip the energy balance in favor of weight loss, start by determining how many calories you should consume each day. To do so, you need to know how many calories you need to maintain your current weight. Doing this requires a few simple calculations.

First, multiply your current weight by 15 -- that's roughly the number of calories per pound of body weight needed to maintain your current weight if you are moderately active. Moderately active means getting at least 30 minutes of physical activity a day in the form of exercise (walking at a brisk pace, climbing stairs, or active, physical gardening). Let's say you're a woman who is 5 feet, 2 inches tall and weighs 150 pounds, and you need to lose about 12 pounds to put you in a healthy weight range. If you multiply 150 by 15, you will get 2,250, which is the number of calories per day that you need in order to maintain your current weight (weight-maintenance calories). To lose weight, you will need to get below that total.

For example, to lose one to two pounds a week -- a rate that experts consider safe -- your food consumption should provide 500-1,000 calories less than your total weight-maintenance calories. If you need 2,250 calories a day to maintain your current weight, reduce your daily calories to 1,250-1,750. If you are sedentary, you will also need to build more activity into your day. In order to lose at least a pound a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. However, calorie intake should not fall below 1,200 a day in women, or 1,500 a day in men, except under the supervision of a health professional. Eating too few calories can endanger your health by depriving you of needed nutrients




May Gods blessings be upon you and your families.


The only thing standing in the way of my success is ME! So I choose to move out the way and claim my Victory!


Jovonn







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7/13/07 10:27 P

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7 Smart Snacks for Diet Success

Think you can't snack when you're trying to lose weight? Think again. These healthy, low-calorie snacks will satisfy your diet cravings and help you reach your weight-loss goals.
By Lisa Kovalovich Whitmore




For many women, dieting equals food restriction. Snacks? They usually get eliminated in the name of saving calories. But snacking when you're watching your weight is actually a good idea. "[When dieting,] people often wait too long in between meals, so by the time they eat, they're so hungry, their portions or choices are out of control," says Linda McLachlan, RD, CDN, a New Jersey dietitian with Nutrition Matters, LLC. "Snacking helps keep you satisfied and wards off cravings." Here, seven low-calorie snacks to help you with your diet goals:


Homemade Trail Mix
"Diet-friendly snacking doesn't necessarily have to be low-fat," says McLachlan. What's more important: Portion size. A homemade trail mix of walnuts, mini chocolate chips, and raisins is a snack that's satisfying (thanks to the sweetness and fat) and healthy for a dieter if portion sizes are kept in check. "Mix a palm full of walnuts with a pinch of chocolate chips and a pinch of raisins -- it's not always realistic to measure," says McLachlan.

Recommended serving size: about 1 ounce of walnuts and about a teaspoon each of raisins and chocolate chips
Calories: about 250


Apple Slices with Lowfat Cheese
Packed with fiber, water, and antioxidants, fruits and vegetables are great choices for diet-friendly snacking. But the standard banana or carrots and ranch dip can get old quick. Instead, try a sliced apple with a lowfat cheese wedge, like Laughing Cow Light. "Having a little extra fat is good in a snack because it sustains you longer," says McLachlan.

Recommended serving size: 1 medium apple with 1 Laughing Cow Light cheese wedge
Calories: about 105


Graham Crackers with Peanut Butter
Feeling in the mood for cookies? While one standard Oreo or Chips Ahoy won't likely derail your diet, it's tough to stop at one. That's where a good substitute comes in. McLachlan recommends 2 graham cracker squares spread with light peanut butter. You'll get a mix of sweet and salty flavors, plus a protein and fat boost from the peanut butter, which will keep you full till your next meal.

Recommended serving size: 2 graham cracker squares with 1 tablespoon light peanut butter
Calories: 155


Tomato Soup with Baby Carrots
A mini-meal snack is a good idea when dinner is a long way off. The combo of tomato soup and baby carrots is not just filling; it also gives you lots of body-healthy nutrients, like potassium, cancer-fighting lycopene, and beta-carotene. Try a microwavable soup cup that you can stash in your car's cup holder. (Concerned about sodium? Pour about a quarter of the soup down the drain and dilute the rest with water, says McLachlan.)

Recommended serving size: 1 Campbell's Soup at Hand Tomato Soup and 1 cup baby carrots
Calories: 190


Frozen Tamale Pie
Believe it or not, a calorie-controlled frozen meal can be a great afternoon snack! Amy's Mexican Tamale Pie, for example, is chock-full of great carbs (in the form of beans and polenta) to give you energy; protein, to keep you satisfied; and veggies, to contribute antioxidants and vitamins. What's more, it's low-fat and filling!

Recommended serving size: 1 Amy's Mexican Tamale Pie
Calories: 150


Egg Salad
If you need your snack to have real staying power, go for a combo of good protein and a little bit of fat. A homemade egg salad is a great choice. Chop up one whole egg and one egg white, then mix with a tablespoon of reduced fat mayonnaise. The high-quality protein in the eggs will fuel your body for hours, while the fat helps slow digestion, so you'll feel full and energized longer.

Recommended serving size: 1 whole egg and one white plus 1 tablespoon reduced-fat mayonnaise
Calories: 145


Canned Mandarin Oranges with Light Whipped Topping
For a sweet fix, try mixing mandarin oranges canned in their own juice with a couple tablespoons of light whipped topping. The oranges give a great hit of vitamin C and other antioxidants, and the light whipped topping gives the snack an indulgent feel (a feeling you often miss when you're watching what you eat). "This is a good substitute for ice cream when you're dieting," adds McLachlan.

Recommended serving size: 1/2 cup canned mandarin oranges with 2 tablespoons light whipped topping
Calories: 50


Originally published on FitnessMagazine.com, January 2006.





May Gods blessings be upon you and your families.


The only thing standing in the way of my success is ME! So I choose to move out the way and claim my Victory!


Jovonn







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