I am sooooo proud of you Teri!!
 

Look at how you have CHANGED, girlfriend!! You have decided that you are now going to eat healthy for LIFE, and you are sticking to it!! I am SOOOOOO PROUD of you!!!! :D

Congratulations!!!
 

I am sooooo impressed!!! For all of you keeping statistics, you already know that the members of the YT Healthy Eating Club have lost a grand total of EIGHTY EIGHT POUNDS in January!!!! :D

:happyboun :bravo: :happyboun

WOW!!! I am so very impressed! Congratulations!!

Keep up the good work, everyone!! :thumbup: And for the folks who may be having a little trouble still, try and partner up with someone who may be able to help you right here on the thread. :hug: PM anyone who is a club member, and ask for advice. Feel free to ask for help and support!! That is why we are here!!

HUGS to ALL!! :D
:yorkietal

WOW that is impressive!!!! I am not getting the statistics update though...could you please add me to that mailing list :)

Healthy Snack Ideas
 

Keep Healthy Snacks Handy

Research actually shows that snacking in between meals, or even eating 4-5 smaller meals throughout the day, is better for you than the traditional two or three larger meal routine. That is, of course, if you are eating nutritious snacks instead of the all-too-popular vending machine potato chips and soda, which many of us are drawn to.

So really, it’s a matter of making good snack choices when it’s time for a food break. Power foods are always a good bet, because they usually combine high nutrients and lower calories. These could be anything from grains to dairy to fruits and vegetables.

Healthy snack choices start at the grocery store. That’s where the decision is made to eat healthy snacks – not at the office or on the coach, but at the grocery.

You still want to watch how much of these healthy snacks you eat. This is a snack, remember, not a meal. So buy, cut up or make single servings of any snack food you can. Here are some healthy snack ideas to consider next time you head to the grocery.

Healthy Snack Ideas

Yogurt
Fruit cup
Apple
Banana
Pear
Peach
Grapes
Plum
Orange
Berries
Watermelon
Raisins
Carrots
Celery
Broccoli
Mixed nuts
Tomato
Chicken noodle soup
Cauliflower
Green or red peppers
Peanut butter crackers
Nuts
Whole wheat cereal with skim milk
Trail mix
Oatmeal
Whole wheat bagel or toast
Pure bran muffins
Fruit smoothie
Spinach
Sweet potato
Broth-based vegetable soup
Skim and low-fat milk
Bean soup

Focus on Power Foods
 

Focus on Power Foods

Power foods are a combination of low calories and high nutrients, or foods that keep you feeling satisfied. Quite simply, you can make your calories work for you. The more efficiently you eat, the more you can eat before reaching your calorie limit.

The great part about power foods is that you are likely eating some of them already! And if not, parts of your diet can be easily replaced by other power foods. Adding just a few more power foods can make a big difference in your calorie intake and appetite.

At the top of the Power Food list are foods that contain proteins, fibers and complex carbohydrates. These foods have tons of nutrients that give you long-lasting energy without a lot of calories, all while making you feel fuller faster. However, there are power foods in every food group and plenty of options to choose from.

Good Power Foods

Grains
whole wheat cereal
oatmeal
whole wheat bread, pita, bagel, pasta
brown rice
deli rye
pure bran muffins
cream of wheat
raisin bread

Fruits/Veggies
oranges
berries (especially blueberries)
cantaloupe
watermelon
apples
avocado

chili peppers
spinach
sweet potatoes
tomatoes

Dairy/Protein
low fat or skim milk
low fat yogurt

salmon
tuna
chicken
almonds
peanuts
walnuts and hazelnuts
beans
eggs

Make Smart Substitutions

Why do so many people regularly eat potato chips and guzzle soda? Taste is partly to blame, but a big reason might be that people don’t have any good replacements.

Smart substitutions are small (seriously) changes to your diet that can really add up. Did you know that by using one teaspoon of mustard instead of mayonnaise, you save 54 calories? Or that one cup of airpopped popcorn has 100 fewer calories than one cup of buttered popcorn?

Suppose for dinner you want a pasta dish. You could either have fettuccine alfredo or spaghetti with tomato sauce. Both sound good, don’t they? Well guess what – the fettuccine packs 426 more calories! By simply subbing in the spaghetti, you save a bunch of calories and still eat a great tasting meal.

This is the basis for smart substitutions. None of the changes are earth-shattering, but they make your calorie goal a lot easier to reach. Some of them you might even prefer (such as mustard over mayonnaise). You don’t have to sub out every single fatty or high calorie food you eat, but a change here and there can be dynamite.

You’ll be amazed at the difference it can make. Even if you don’t do it all the time, if you make smart food substitutions a habit, you can speed up weight loss without putting yourself in dieter’s prison.

Here are some more suggestions for smart substitutions. Feel free to find your own and incorporate them to your daily diet.

Instead of Try

Regular potato chips Baked potato chips
Pudding Applesauce
Ice cream Non-fat frozen yogurt
Cream Evaporated milk
Whole milk Skim milk
Nachos w/ the works Tortilla chips & salsa
Chocolate Cocoa
Bagel w/ cream cheese Apple slices w/ peanut butter
Boiling w/ butter Boiling w/ chicken broth
Ground beef Ground turkey

Include Good Fats & Proteins
In Search of... Good Fats

Fat and protein. Our two sources of energy besides carbohydrates. So how much of each should we have? It’s simple: since all fats are bad and all proteins are good, never eat fats, always eat proteins. Right? Wrong.

There are "good" and "bad" fats, and some proteins are better than others. While both fats and proteins should make up a small percentage of your daily calorie intake (fat – 30%, protein – 15%), it’s important to eat the right kind of each to make sure they count.

Saturated fats are the bad ones. They increase cholesterol levels in the blood and should be limited and closely monitored in anyone's diet.

Saturated fats come from butter, cheese, shortening, some margarine, tropical oils and the fats in meat and poultry skin.

Unsaturated fats are generally regarded as the healthier type of fat, and they are good when they replace saturated fats in the diet.

There are two different types of unsaturated fats, monounsaturated and polyunsaturated.

Both help with healthy skin and the development of body cells, along with other benefits. Both also contain Omega-3, the fatty acid which helps fight heart disease and other heart problems.

Monounsaturated fats have been shown to increase levels of HDL cholesterol in the blood, the "good" cholesterol that helps to prevent heart attacks.

In moderation, monounsaturated fats can be a healthy part of your diet. Peanut butter, olive oil and canola oil are particularly high in monoun-saturated fat.

On the other hand, polyunsaturated fats are more likely to form free radicals and damage tissue. Polyunsaturated fat is found in high-fat fish such as tuna and salmon. Polyunsaturated fats are good for you, they just need to be monitored a little closer than monounsaturated.

Protein is made up of 22 amino acids, which are the building blocks of our body. Nine of these, called essential amino acids, cannot be manufactured by our bodies and must be obtained from food. Protein is a must for your diet.

There are no neat categories to break proteins into; some are just healthier than others.

We encourage an emphasis on nuts, eggs, and fish. Nuts are a great source of protein, and the fat content is unsaturated.

Eggs are thought to cause high cholesterol, but according to The Journal of the American Medical Association, it’s unlikely that eating one egg a day will cause heart disease.

When it comes to meat, here is the order from best to worst – fish, chicken, red meat.

Fish protein is the best because it contains the least amount of fat, but chicken is also very good.

Try to avoid red meat as much as possible; it’s recommended to eat red meat at the most once a week.

Also remember to watch those portion sizes.

Start Small with a Nutrition Fast Break
Get the Weight Loss Ball Rolling with One Push

The media associates a fast break with Magic Johnson and basketball. But a nutritional fast break is much different; except that both can lead to a slam dunk. It is a quick, easy goal that you focus on and track for two weeks, before any other heavy work is done. Why is this so important? Unlike almost every diet out there, it encourages you to start very small.

Starting small helps you to avoid burnout, something many diets can cause. To prove it, here’s a statistic for you – 95% of those who go on a diet gain any weight they lost back within a year. Many even gain more weight than before they started.

Your fast break can help you gain a healthy habit and reach your calorie and exercise goals at the same time. For example, consider two typical fast breaks. Eating a fruit and veggie each day will take you that much closer to reaching your tracked nutrient goals.

Exercising just 10 minutes per day can add up to a strong foundation for a developing exercise program. These are just two examples of how a fast break can get the momentum rolling.

By starting with just one or a few goals, you can easily ingrain a new habit into your life. Take brushing your teeth for example. Here’s an activity that takes 5-10 minutes (depending on how many times you brush) every single day for years on end. Ever get burned out? Doubtful. Why? Because it was a small thing that caught on with repetition.

This is designed to avoid burnout and instead create lifelong habits to keep weight off permanently. So by starting small with a fast break, you get off on the right foot and achieve a small win on your way to many more. And keep in mind; fast breaks do not have to be complicated or overzealous.

Here are some examples of possible fast breaks:

Drinking 8 cups of water
Eating a fruit and/or vegetable every day
Not eating 2 hours before bed
No soda or coffee
Eat breakfast every morning
No candy or potato chips

Control the Crazy Portions
Staring into the Bottomless Plate

Question: Is it possible to eat meals consisting entirely of healthy foods, such as carrots, fish, apples and whole wheat bread, and continue to gain weight?

Answer: Yes, because you can still eat too much, even if everything is good for you.

Portions have grown by leaps and bounds over the last couple of decades. Not surprisingly, our weight has followed right along with it. A huge part of the problem is that people tend to eat what’s in front of them, whether they’re hungry or not. To fight this problem, it’s important to find reasons to cut down on what you put on your plate in the first place.

Portion size is a major contributor to weight problems, whether you eat out or at home. Restaurants serve huge plates of food, consisting of several servings per person, making it easy to go way past the recommended amount per meal.

It does not stop when you eat at home. It’s been estimated that portion sizes in the past 20 years have increased in restaurants and at home by as much as 50%. Today, the average person eats 200 more calories each day than in the 1970s. Many store bought cookies are now more than 7 times bigger than the recommended serving size. Did you know that a typical dinner plate holds three servings of spaghetti, not just one? When you fill up your entire plate with food, you’re likely eating more than you bargained for.

On the bright side, portion size is something you can change, without getting rid of your favorite foods. All it takes is a few simple habits to control how much you eat during a sitting. Here are a few tips you can use when

Dining in or out:

Order an appetizer as an entree (main dish). Remember to stay away from fried foods though.

Split an entree with another person.

Order from the lunch menu at dinnertime.

Leftovers are okay. Feel free to wrap up half your meal to go

Order smaller sizes such as a half-order of pasta or a "petite" cut of meat.

Even so, portions may still be hefty. It's not unusual for a "smaller" portion of meat to be an 8-ounce serving.

In fast-food restaurants avoid "extra value" or "super size" meals, unless you split it with a friend. A regular small hamburger is usually equivalent to one serving of meat and two servings of grain.

AT HOME

Set the table with smaller plates. Since you can’t fit as many servings on your plate, filling the whole plate is no big deal. Smaller dishes also make the food look bigger, which has a proven effect on your level of hunger.

Skip seconds and get out the Tupperware.

Divide up single serving portions ahead of time, in sealable bags or containers.

Read the packaging! Follow the recommended serving size and eat only one.

Eat foods that curb hunger: oranges, apples, oatmeal, fish, brown pasta.

Eat Plenty of Complex Carbohydrates
Myths and Truths About the Power of Carbs

We get the question a lot: "Why do you recommend so many carbs?" In this age of low-carb diets, there’s a lot of confusion and misleading info about the benefits and drawbacks of carbohydrates. Let’s clear it up once and for all.

The FDA suggests that 55% of our daily calorie intake should come from carbohydrates. For all of those math majors out there, that means more than half. But here’s the confusion that many low-carb diets don’t spell out. What the FDA does not quantify is how much of that 55% should come from complex carbohydrates as opposed to simple carbohydrates.

There is a very real difference between simple and complex carbohydrates. Let’s look at them.

Simple carbohydrates, found in rice, pasta, white potatoes and some dairy products, contain sugars that are broken down quickly by your body. This will provide your body with a quick burst of energy, but if the carbohydrates are not used quickly, the sugar will turn to fat.

So in the long run, simple carbs make it harder to lose weight. Simple carbs and the sugar overload may also lead to type 2 diabetes. That’s why low-carb diets cut them out. But those diets often lump all carbs together.

Complex carbohydrates also contain sugars, but ones that contain longer, more complex chains. Because of these longer, more complex chains, the human body takes longer to break them down. This allows the body more time to use the carbohydrates, and as a result fewer of the carbs turn to fat. Vegetables, whole grain pastas and breads and beans all contain complex carbohydrates.

This means you can get the fueling benefits of carbohydrates and still lose weight – as long as they’re the right kinds of carbs.

Another key advantage of complex carbohydrates is fiber. Fibrous foods have more bulk than low fiber foods, warding off hunger and keeping you satisfied. That means less eating and fewer calories! A fiber rich diet is also beneficial in alleviating and preventing conditions including constipation, diverticulosis, colon and rectal cancer, heart disease, breast cancer, diabetes, and obesity. And the best foods to get fiber from are complex carbohydrates.

It's recommended that you get 6-11 daily servings of carbs. Of course, we recommend that most if not all of them are complex carb servings like whole grains. Try to get 4-6 servings to start with and build from there. It might not be as hard as you think; a whole wheat bagel, for example, is actually two servings.

Finding room in your diet for complex carbohydrates can be very easy, because many of us already are eating plenty of carbohydrates. Now it’s just a matter of replacing your simple carbohydrates with complex ones. Here are a few complex carbohydrates that can fit snugly into your diet without missing a beat:

Bran or shredded wheat cereals
100% whole grain bread
Brown rice
Sweet potatoes
Whole wheat pasta
Spinach
Bran muffins

We all know it can be hard to give up white bread or your Lucky Charms cereal, but just a few substitutions in your diet can make a huge difference and get you rolling toward improved health.

Get a Handle on Emotional Eating
 

Get a Handle on Emotional Eating
The Secret Sabotage of Your Weight Loss Program

Ever been angry or upset one minute and then on your couch eating the next, unable to remember why you started eating or how long you had spent munching? If so, then you have entered the world of emotional eating. It’s something than can happen to anyone, and one of the most common dieting obstacles out there.

Emotional eating at its best passes after a few minutes. At its worst, it can take over your life and cause you to eat uncontrollably for extended periods of time. And according to nutritional experts, 75% of overeating is caused by emotions. So don’t worry, if you suffer from emotional eating, you are not alone.

People often eat to relieve stress or to get something off their minds. The kicker is that stress, and the insulin jump that goes with it, may actually cause you to crave high sugar, high carbohydrate foods – foods that go straight to your waistline and cause you even more stress.

Rather than munching, it's better to develop new skills for dealing with boredom, self-esteem issues and stress. Try to pinpoint the major reasons for your stress or unpleasant emotions, and see how you can turn the tide.

Here are a few suggestions to combat your emotions:

Get your trigger foods out of the house, get your crutch foods out of arms' reach

Go for a walk or jog. Physical activity relieves stress.

Do deep breathing and relaxation exercises

Keep a reminder of your goal handy

Talk to a friend

Visit and post on the support message boards

Surround yourself with positive re-enforcers, like pictures and people

Keep a journal that includes your best personal accomplishments

Track your eating patterns, including when and why you pick up food.

If you still seem to come back to food when your emotions get the best of you, you can at least be prepared. Eating large amounts of snacks is not a good thing. But if you eat low calorie foods, it’s not so bad. So stock the fridge with healthy alternatives, foods that have good nutritious value, are smaller in size, and will not pack on too many calories.

Here are a few food suggestions to keep within arms' reach:

Apple or orange slices
Carrot sticks
Banana
Broccoli
Whole wheat toast
Bran muffin
Fruit smoothie
Applesauce

Eating Healthy on a Budget
Save Money Without Sacrificing Quality

When you’re on a tight budget, the thought of preparing tasty, healthy meals on a regular basis can seem daunting. Not only is it easy to get sucked in by grocery merchandising tricks, but it’s also normal for most of us to fall into a mealtime rut, eating the same foods over and over. But you’re in control of your kitchen—and if you cook smart, you can enjoy the first-class meals you deserve.

You can save money and still have quality. If you’ve been using cost as an excuse to eat junk, you can kiss that excuse goodbye! With a little organi-zation and creativity, you can have the proverbial champagne when cooking on a beer budget. To start, here’s a quick review of basic tips of healthy eating:

Limit your intake of junk food and alcohol

Drink lots of water (at least 8 cups a day)

Limit salty and sugary foods

Avoid eating many foods that are high in saturated fats

Make “variety” the watchword of your eating

Next, set aside regular blocks of time for planning meals, making your grocery list, and shopping—tasks that are most often shortchanged in food prep. Include healthy snack ideas, as well as main menu items. Think about the time of day, day of week, and even week in the month that you shop.

Generally, the grocery is the least busy early in the morning, in the middle of the week, and on any day but the first day or two of the month (when many people receive pension or paychecks).

Don’t be afraid to surf the internet for recipes that use specific ingredients (plug the ingredient in as a keyword of your search), since you can often get good buys on breads, meats, and other items marked for quick sale before they go bad.

Stock your fridge and cupboards with items that are quick and easy to cook (yet kind to your wallet):

Beans and lentils, whether canned or dried, make nutritious, hearty soups, and can be a main course with the addition of fresh vegetables or rice.

Brown Rice is a great addition to leftover meat and veggies. Although brown rice is slightly more expensive than white, the nutritional payoff is well worth it.

Another inexpensive, easy-to-fix grain, millet, is best when bought fresh. Simply rinse and toast before using it in recipes.

Pasta, likewise, is quick and easy to prepare, and can be paired with veggies, meat, or a fresh salad. Have fun adding your own embellishments (mushrooms, spices, and herbs.) Choose whole-wheat pasta whenever available.

Soups can’t be beat for nutrition and convenience, especially since you can use canned or packet soups as your base, then add your own veggies and leftover meat. Again, try to experiment, adding your own herbs and spices.

Fresh vegetables and fruit should be bought at least once or twice each week, preferably in season, to ensure optimal taste and nutrition. You can also rely on canned/frozen varieties as handy additions to last-minute meals.

Veggies make great stir-fries and vegetable patties, while fruit is good for a quick nutritious snack.

Meat and fish can be kept on hand also for last-minute meals— try the newer tuna and salmon pouches, and shop for inexpensive cuts of meat that work well in stews and casseroles.

Condiments add flavor and interest to your dishes. Keep a selection of dried herbs, spices, curry powder, marinades, vinegars, tomato and soy sauces, along with stock cubes, in your cupboard. Experiment with the new, such as Japanese miso, an aged salty condiment made from soybeans and various other ingredients (found in the natural foods section, usually refrigerated).

Finally, a few more hints that can help you save a little green:

When cooking a big meal, make extra to freeze, or use later in the week for lunches or quick suppers. Double recipes, then freeze half.

Save your vegetable trimmings to make your own vegetable stock. Not only do you save money, but vegetable stock also makes a nutritious base for casseroles, soups, and Crockpot cooking.

Buying in bulk is almost always cheaper; you can freeze perishable items (such as meat, milk, and even bread) in smaller portions to use as needed.

It’s always a good idea to buy non-perishable items in bulk (canned foods, dried beans and grains, etc.).

Use less expensive cuts of meat for casseroles that you slow cook; add extra vegetables and beans to make the meal go further.

Capitalize on one-pot dishes, which generally save prep time, money, and dishwashing, and often make great leftovers.

Look high and low (literally) to find the less expensive generic or store brands on grocery shelves, often very similar to higher-priced brand names though packaged under different labels. Stores deliberately place the highest-priced brand-name items at eye level, but if you compare the cost per unit, you’ll be able to figure out the most cost-effective purchase. You can even try your own taste tests— blind, of course— to see where you can save money without sacrificing flavor.

Take advantage of specials on staples—broth, soups, pasta, rice, canned veggies, even bread and meat. Many of these items have a long shelf life or can be frozen for short periods of time.

Limit your dining out, especially when it comes to fast food, since you’ll find yourself spending unnecessarily on items that are high in fat, salt, and calories, which short-change you in the nutrition department.

There’s no magic formula to cooking on a budget. Like anything else worthwhile in life, it takes a little planning, creativity, and work. But if you think of the rewards—better health and more money—you’ll find it’s worth the effort. No doubt you’ll still have days when you fall back on that quick-fix packaged food or the local burger drive-thru. But if you look at cooking as an adventure, you’ll also have days when you find yourself pleased at what you’ve accomplished—as you serve dinner to rave reviews from family and friends!

Congratulations to everyone for their weight loss for the month of January. That was wonderful. Remember, don't expect miracles for big numbers. You want to lose slow and easy so it'll stay off.

Make sure you're doing some form of exercise even if it's just walking.

Keep up the good work everyone. I'm proud of how hard you're trying and your success so far.

Super Foods for a Super You
Include these Foods for Maximum Body Benefits

These foods benefit the body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.

Include them often when planning your meals and snacks.

Vegetables
Red, yellow, and orange peppers
Mushrooms
Romaine Lettuce
Carrots, baby and regular
Kale and other greens
Garlic
Onions
Broccoli
Cauliflower
Sweet potatoes
Spinach
Green onions
Winter squash
Cabbage
Beets
Tomatoes

Fruits
Apples
Red grapefruit
Melons, any kind
Dried apricots
Red grapes
Prunes
Oranges
Berries, any kind

Dairy
Skim or 1% milk
Low fat yogurt with active cultures
Low fat cottage cheese

Meats and Seafood
Fresh fish, unbreaded
Salmon, canned or fresh
Tuna, canned or fresh
Lean, fresh beef, poultry or pork
Eggs
Soup beans, caned or dried
Veggie burgers
Nuts and seeds

Grains
100% whole wheat bread, bagels, pitas
Whole wheat pasta
Cornmeal
Millet
Bulgur
Brown rice
Whole wheat pancake mix
Oatmeal
Shredded Wheat
Dry cereal with >3 grams fiber
Low fat Triscuit crackers
Wasa fiber rye crackers

Miscellaneous
Extra virgin olive oil
Black olives
Dark (not milk) chocolate
Green tea
Salsa
Calcium-fortified juice

Easy Ways to Get 5 Fruits & Veggies Each Day
 

Easy Ways to Get 5 Fruits & Veggies Each Day
Tricks for Healthy Treats

"Eat your fruits and vegetables." We've heard it all of our lives. If only it were so simple.

Our bodies crave fruits and vegetables more than just about any other food because we tend to get far fewer of them than we need. We often think we'd survive just fine on 2-3 servings a day – or less. But the Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day! What you’re missing could be the difference between just surviving and all out thriving.

With just a little thought and a tiny bit of effort in snack preparation, you can make these nutritious foods more convenient and accessible.

Tips and Tricks

Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.

Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.

Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.

Use chunky salsa instead of thick, creamy snack dips.

Drink 100% juice instead of addictive coffee, tea, or soda.

Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.

Add frozen veggies to any pasta dish. It's an easy way to get in another serving of the good stuff.

Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.

Dried fruit is just as portable as potato chips -- and less messy. It tastes especially good when added to basic trail mix.

When cooking vegetables, makes 2-3 times more than you need and immdiately store the extra away for tomorrow. It'll save you time later on.

Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.

If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.

Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.

Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.

Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.

Besides being packed full of nutrients, fruits and vegetables can also be quite filling. They may even ward off any empty calorie snacking that might follow! Don’t be discouraged by the recommended 5 servings a day. The guide below shows that one serving is less than what you might think.

One serving equals:

1 medium piece of fruit
½ cup fruit or vegetables (raw, cooked, canned, or frozen)
1 cup of leafy salad greens
¼ cup of dried fruit
¾ cup or 6 oz. of 100% juice

Lunch Strategies for Work
 

Lunch Strategies for Work
The Best Choices When You Don't Have Time to Pack

If you've read "Fun and Filling Lunches To-Go" then you already have some great ideas for packing a healthy, filling, and tasty lunch. But some days, packing your own meal isn't an option. When you're not able to brown-bag it, don’t let that excuse derail your healthy diet! Instead, make smart choices:

If your only option is fast food, pick a broiled chicken breast sandwich, but skip the high-fat sauces. Or, try the salad bar, but keep portions of dressing, cheese, and high-fat meats (like pepperoni) under control. Limit mayonnaise salads, including coleslaw, potato, egg and chicken salads.

Beware of all-you-can-eat “deals” that will sabotage your hard-won healthy choices.

"Strategies for Salad Bar Survival" points out even more good picks!

For appetizers, avoid the crispy, creamy, and cheesy, and go for to broth-based soups or fresh fruit cups. Better yet, pick a healthy appetizer (a thin-crust veggie pizza, for example) as your entrée.

In choosing an entrée, look for keywords: grilled, steamed, poached, and broiled. Order with special instructions such as light on the sauces or butter, sauce on the side (so you can control the portions), or simply no sauce. "Cajun" or "blackened" items usually make good choices, because they are spicy, but low in fat.

For more "green flag" and "red flag" words, check out "Know your Menu Watch Words".

Keep portion sizes realistic. You may even find it helpful to ask for a to-go box with your order so that you can divide your food immediately after it comes, thus avoiding the temptation to continue nibbling after you’re really full.

Read "Control the Crazy Portions" for more tips on recognizing and measuring proper serving sizes.

Try to avoid vending machines. If it’s your only option (or you’re just tempted beyond belief), choose the healthier items: wheat crackers, pretzels, yogurt, string cheese, or dried fruit. If there are no healthy choices—take the initiative! Survey your fellow workers, then submit a respectful request that machines include at least a few healthy items.

HERE IT IS: Cut Calories Without Dieting!
 

Cut Calories Without Dieting
Cut Fat and Calories Without Deprivation

The word "diet" doesn’t always mean eating less to lose weight—although that’s what we commonly associate it with today. Someone "on a diet" is trying to eat less, or stop eating sweets to fit into a smaller pant size.

Diet has another meaning. It also describes the food that you normally consume—following a vegetarian diet, an American diet, or "My diet consists of meat and potatoes." Improving your normal diet by making gradual, but permanent changes is a healthier way to lose weight than by just restricting calories.

Low calorie and fad diets can have serious health implications—insufficient vitamin and nutritional intake, lethargy, slowed metabolism, hormonal effects, and even dehydration. Dieters commonly experience intense feelings of hunger and deprivation, which can lead to "cheating" or bingeing over time.

Here are a few tips to help you decrease your caloric intake without "dieting" or feeling deprived:

Don’t eyeball it - Studies show that people tend to underestimate how much they really eat every day. In doing so, we consume too many calories without realizing it. Research shows that keeping a log by recording exercise and food intake is one of the best predictors of successful weight loss.

A written record can point out your eating patterns (eating in front of the TV or in the car, eating the same breakfast every day), triggers (stress, sadness, boredom, time of day), and areas where nutritional changes can be made. You may find that you are eating less fruits than you thought or drinking too much soda, for example. Then you’ll know where you can implement healthy changes.

Reading food labels is key to healthy portion sizes. At a quick glance, a bottle of juice (or bag of chips, candy bar, or frozen entrée) may appear to contain 100 calories, but a closer look will reveal that the package includes two or more servings, which doubles the caloric content.

After familiarizing yourself with portion sizes, be sure to measure. Be exact if cooking at home, but when eating out, think about common objects. Two tablespoons of peanut butter, mayo, or dressing is about the size of a golf ball. A serving of meat is the size of a deck of cards or the palm of your hand. A medium piece of fruit is similar to a baseball.

Having trouble stopping at one serving of pretzels or chips? Buy single-serving packages of your favorite foods for built-in portion control, or measure out single servings into baggies or containers.

Hold the fat. It’s important to remember that not all fats are bad. Certain oils (olive, canola), and nuts are nutritious and healthy to eat. However, fat does have more than twice the calories per gram than carbohydrates and protein (9, 4, and 4, respectively). And generally, people consume too much and the wrong kinds of fats, which means excessive calories.

When cooking, limit the amount of oil you use by using a non-stick pan. You can also use spray-able oils (avoid substitutes and go for the real olive and canola oil sprays) to coat your pans with virtually zero calories. A MISTO sprayer, available in department stores, can evenly distribute 1/2 teaspoon of oil or salad dressing, compared to the 2-3 teaspoons that you would usually pour on for the same purpose—a savings of 100 calories.

Skimp on butters, dressings, and creams, using just enough for taste. Try a baked potato flavored with salsa rather than butter, and forgo the "secret sauce" on your favorite burger. Search for lite or reduced-fat versions of certain condiments, like dressings and sauces. One serving of lite mayo has less than half the calories (85) of regular mayo (200), but is almost identical taste and texture.

Blotting the fat from greasy foods like cheese pizza or burgers is also worth the effort. One could easily soak up a teaspoon of grease, 5 grams of fat, and 40 calories from two slices of pizza alone.

Add flavor to foods without excess calories and fat by using herb , fresh or dried. An added bonus: studies show that spicy foods, flavored with red peppers or chili peppers, may boost metabolism and help you to stop eating sooner.

When cutting out high-fat and high-calorie foods, replace them with fruits and vegetables. These essentials are low in calories, but high in volume, fiber and nutrients, which can give a feeling of fullness. They make great snacks and are easy to pack. Stick to whole foods as much as possible. A potato is a better option than an order of fries, just as an apple is healthier than a slice of apple pie.

Drink water, not alcohol - Not only does alcohol contain 7 calories per gram, but it also lowers self-control when it comes to food. Limit your alcohol intake and your body will thank you. Save alcohol for a post-meal indulgence, rather than drinking it before or with food. Studies show that alcohol lowers inhibitions and control when it comes to eating, causing people to eat more than those who waited to drink after finishing a meal.

Drink water throughout the day, before, and during meals to help curb your appetite. Often times, people think they are hungry when they are actually thirsty or dehydrated. Dehydration can slow metabolism, but the process of drinking water and warming it to body temperature involves energy and burns calories. Plus, being well hydrated gives body at least 10 minutes more energy for exercise, according to a study in the International Journal of Sports Medicine.

To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day (which can be achieved by reducing calories, exercising more, or a combination of both). For a healthy lifestyle, not a diet, that is easy to stick with, try incorporating some or all of these easy strategies to reduce calories without giving up the pleasures of eating.

Healthier Ways to Follow a Recipe
 

Healthier Ways to Follow a Recipe
Smart Substitution: Baking Ingredients

It’s dinner time again and all of your tried and true recipes your family loves call for cups of oil, sticks of butter, and several ounces of whole milk. But you have the solution – smart substitutions.

Cookware

For starters, invest in a good set of non-stick pans and skillets. These alone will help cut down the amount of oil you use to cook. Most of the time, you won’t even need to coat the pan with oil to achieve perfectly good food items. Another substitution is to avoid frying. Methods such as baking and broiling will greatly diminish, if not eliminate, the amount of oil or butter you need.

Eliminate the Oil

A lot of recipes call for an unnecessary amount of butter and oil, so just cut back. When cooking up some vegetable or meat, and the recipe demands oil, try instead some vegetable broth, or even some wine. If you absolutely need oil, use olive oil, a healthier alternative than vegetable oils. Read more about olive oil.

Egg-cellent

Eggs are bursting not just with protein, but with vitamin D and other minerals as well. However, they are also full of cholesterol. More specifically, the yolk is full of cholesterol. An easy way around this pitfall, especially for those concerned about high levels of cholesterol, is to toss the yolk. If a recipe calls for 2 eggs, keep the yolk of one and pitch the other. This alone will cut your cholesterol in half.

From the cow

Dairy products are also ingredients that can be easily substituted. Instead of regular sour cream, try a low fat version. Another option is yogurt. If you feel the flavor isn’t quite right that way, combine the two. You’ll hardly notice a difference.

Before you pour in the cup of whole milk, take just a second. You’ll be reducing the fat by simply using a low or non-fat version instead. (Hint: you can do this all of the time, not just when baking!)

Cheeses are a little bit trickier. Sample some low fat versions, but depending on the type of cheese that you are using, it might not melt as well as the full fat variety. Different cheeses behave differently when you cut out the fat. Some work and some do not.

Ditch the meat

Substitute vegetables for meat. If a recipe calls for 2 pounds of chicken, reduce this to 1.5 pounds and add in some extra veggies. Chances are that nobody will even notice a difference in the meal. In the end, be creative!

Don’t be scared to try out new things in the kitchen, even if it might take a few attempts to get it right.

Healthier Ways To Eat When Traveling
 

Healthier Ways to Eat When Traveling
Smart Substitution: Foods for the Road

It’s hard to eat healthy on the road. You’re driving hours to your final destination and the last thing you’re worried about is what you’re eating. All too often people focus on arriving as quickly as possible and overlook taking care of their own bodies. And it leads to exhaustion before you even arrive.

There are many tactics at your disposal to ensure a refreshed and invigorated feeling when you arrive. Believe it or not, nutrition is pretty basic.

Step No. 1 – drink plenty of water. Dehydration can cause fatigue and make you feel just plain lousy. Yes, this will mean more rest stops and bathroom breaks. Trust us, it will be worth it in the long run. As a special note, alcohol causes dehydration. Drinking alcohol on the plane (or even the night before your trip) is not the wisest course of action. If you do order a glass of wine or two, make sure to match every drink with an extra cup of water.

Try eating an extra-healthy meal the night before leaving. Your body will be better prepared to handle the rigors of traveling.

Load up on foods you think you might be skimping on during the trip, such as fruits and vegetables. Don’t go overboard on the calories; just make sure you’re getting as much out of your meal as you can, nutrient-wise.

We all know that rest area food and airplane meals aren’t so great. Either they taste horrible, or are so loaded with the bad stuff (fat, grease, sodium) that you know you’ll be doing your body a disservice by consuming them.

So what can you do? Bring some food with you! That doesn’t mean packing an oversized cooler (although you can if you have room in the car).

It means bringing small, easy to pack, easy to eat, nourishing foods. Items such as nuts, fruit, energy bars, granola, or raw veggies are simple snack ideas. Individually wrapped items are especially useful when traveling. Pull one out, munch down, and at the next stop, pitch the wrapper (in a trash can of course).

It’s key to eat at regular intervals throughout the day. Don’t skip meals just because you’re "making good time." You’ll need the energy.

When it comes down to it, use your head. Try to eat as healthy as you can, just as you would any other day.

Portable Snacking Tips & Ideas
 

Portable Snacking Tips & Ideas
Remember the 'Healthy' with the 'To-Go'

Eating is no longer an activity only experienced around the table with friends and family. Quick, how many times this past week have you eaten on the run? No place is safe either – the car, your desk, maybe even the shower! Our time is strapped and we need food that’s easy to grab ‘n’ go. And during this mad-chaos of finding food on our way out the door, one detail is easy to forget – making sure that the choices we make are healthy.

Unfortunately, it’s mostly the bad stuff that falls into the "fast" and "easy" categories – chips, candy bars, sodas, etc. Well, what if we took some time and ingenuity to make our own healthy snacks portable and easy for on-the-go eating? DON'T BUY THEM THEN THEY WON'T BE AVAILABE TO YOU!!!!

I’m talking about things that can fit into the top drawer at work (not jelly beans or Kisses!) or snacks prepared ahead of time that can be popped into a lunch bag. Yes, some of these items WILL require some thinking ahead. Some might even require refrigeration or special containers. But they are fast, simple, and easy. Most take less than 5 minutes to prepare. You’ll also be thankful that you’ve saved yourself the cash that normally goes to vending machines or convenience stores. Your body will be grateful as well. The benefits of health outweigh the costs.

Check out these suggestions. If you’ve come up with your own, please share!

Celery sticks with peanut butter and several raisins on top

Rice cakes with peanut butter (good for getting a protein punch)

Low-fat cheese cubes

Hardboiled eggs

Deviled egg (wrapped in plastic wrap)

Fruit yogurt cup (add in some fresh fruits or nuts for a boost

Trail mix

Nuts or nut mix (stick to just a handful)

Vegetable sticks with a little packet of dip (lowfat salad dressing packets found in salad bars work as easy-to-pack dip)

Broccoli or cauliflower bites

Half of a turkey or tuna sandwich on whole-wheat bread

Cucumber slices (lightly salted or with nonfat Italian dressing)

Yogurt and granola

Leftover chicken or turkey slices (great to eat cold)

Healthy fiber-rich or grain cereal (great to eat dry from a baggie)

Pickles (wrapped in foil or plastic wrap)

Box of raisins or other dried fruit

Half a large whole wheat bagel with light cream cheese

Apples, bananas, strawberries (any fruit works, these are naturally portable)

Mixed berries (these freeze well in plastic bags)

Whole-wheat crackers and low-fat string cheese

Grapes in a baggie

Fruit smoothie in a thermos

Tuna and cottage cheese in mini-containers

The trick here is to be prepared and get creative!

Get your fresh fruits and vegetables on the weekend in preparation for the week’s snacking.

Keep small-sized plastic containers for packing up small portions.

Take note of the healthy foods you need to keep stocked in the house for future quick and healthy snack preparation.

These will become automatic items for your grocery list.

You may find that you start to replace a few nonessential, calorie-wasting items with your new healthy snack list.

Healthy and Quick Breakfast Ideas
 

Healthy and Quick Breakfast Ideas
Eat Right, Even When There's No Time

If you’ve heard it once, you’ve heard it 937 times: Breakfast is the most important meal of the day. Why? You just spend eight hours with no food or water. You’re dehydrated, your blood sugar is low and you have little energy. And now it’s time to hurry the kids off to school before the eight-hour workday. More so than any other point in the day, you need nourishment. Right now.

Besides, eating breakfast actually helps you lose weight. Those who skip the meal tend to snack before lunch and throughout the day, usually on unhealthy, high-calorie foods. Breakfast eaters typically cruise until lunch, while beaming with energy.

So what are some unhealthy breakfast ideas? Scratch that – healthy and quick ideas? Here are some of our favorites:

Prepare a casserole the night before. Pop it in the microwave when you wake up and it will be ready to go when you are.

Incorporate complex carbohydrates, such as whole wheat toast and bagels. Spread peanut butter and raisins on top of either for added flavor.

Bake bran muffins early in the week, then grab one or two each morning. Or check out a local bakery for healthy varieties.

Make waffles Sunday morning and freeze the leftovers. You can pop ‘em in the toaster for a homemade breakfast. Also, grocery stores sell frozen whole grain selections.

Have you ever tried a tortilla for breakfast? Wrap up cold turkey and cheese, grab an apple and you’re on your way.

Don’t forget cold cereal. We’re not talking about those covered with sugar, but the healthy variety. Items such as Wheaties and Cheerios are always good choices. There are also some very good BRAN choices (high fiber).

Do you love eggs, but have high cholesterol or worry about their saturated fat? Cut out a lot of the “bad” stuff, while still getting a dose of protein, by only using the egg white (Egg Beaters).

Make a shake or a smoothie. Blend fruit and yogurt and then drink it in the car. A side option is a small bag of finger foods, such as a mixture of granola and grapes.

Fun and Filling Lunches To-Go
 

Fun and Filling Lunches To-Go
Brown Bags Don't Have to be Boring

It’s Sunday night and, like millions of workers and students across the land, you’re once again rummaging through a cluttered refrigerator looking for something appetizing to pack for tomorrow’s lunch. Or worse, it’s Monday morning, and you’re grabbing whatever you can find—often predictable and boring, and not necessarily nutritious.

If this sounds like you, perk up! With just a bit of planning, you can pack a lunch with both nutrition and pizzazz. Try these tips to make your lunch-to-go filling and fun:

Pick a variety of foods. Include items with fiber, such as fruits, vegetables, whole grains, and crackers. Try to incorporate foods from at least three of the four major food groups: dairy, protein, fruits and vegetables, and bread and grains.

Choose healthier alternatives as much as possible. Go for less processed foods, which are lower in sodium, fat, and sugar. For example, a fresh apple is better than apple juice or apple pie; a turkey sandwich is leaner than a high-fat, bologna sandwich. When choosing chips or other salty snacks, go for baked rather than fried.

Convert leftovers into healthy lunch items. Last night’s pork roast can be cut up into chunks, then mixed with rice and vegetables for a satisfying midday meal. Access to a refrigerator and a microwave mean even more choices: you can have soup (look for low-fat, low-sodium brands or bring your own healthy homemade) or a salad with such touches as apples, raisins, sunflowers, nuts, jalapeño peppers, chickpeas, beans, cauliflower, corn or other vegetables.

Think both thirst and nutrition when it comes to beverages. Low fat or skim milk boasts protein, calcium, and riboflavin; fruit juices (look for 100 percent juice) have various vitamins and minerals as do vegetable juices, but beware—they’re often saturated with sodium. Likewise, beware of sugary fruit drinks (whose vitamins comes from fortification). But try not to forget that old standby, water—the healthiest drink of all.

Break out of predictable patterns. The old sandwich, chips, and cookie combo is a hard routine to break. Instead, vary the items you pack from each food group.

Instead of basic white bread, for example, try bagels, rolls, tortillas, pitas, English muffins, or multigrain bread.

For meat, swap a veggie sandwich made with green onions, carrots, artichokes, or cucumber slices.

Vary condiments and spreads too—try yogurt or hummus spreads, which not only have high nutritional value but are also a tasty change of pace.

Pamper your taste buds . If the thought of plain produce makes you cringe, try pairing raw vegetables or fresh fruits with appealing condiments, such as yogurt or ranch dip, cream cheese, etc.

Avoid prepackaged cheese-and-crackers and similar treats. Besides being overpriced, they’re generally high in sodium, fat and calories. Instead, create your own! This way you know exactly what you’re getting, and you can choose healthier versions, such as wheat crackers.

Making your midday meal a healthy one can be a challenge, especially if you’re stuck at the office. But with a little planning and a dollop of creativity, you can enjoy a nutritious break—one that’ll fuel you throughout the rest of your hectic day.

Easy Ways to Boost Fiber Intake
 

Easy Ways to Boost Fiber Intake
It's Easier Than You Think!

Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important. However, many Americans don’t get the much needed 25 to 30 grams recommended daily for a healthy diet. Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon.

What is Fiber? Fiber is the fibrous part of a plant food that your body cannot digest. Therefore, when it passes through the digestive system, it acts as a broom, sweeping out all unnecessary waste leftovers from digestible food. Fiber can be found naturally in many foods, and in supplement form.

Here are some easy ways to add fiber to your diet:

Replace your white bread with whole wheat bread.

Many breads are packed with fiber—after all, just ½ cup of whole wheat flour packs more than 7 grams. Look for the words "whole wheat" at the top of the ingredients list, but remember to read those nutritional labels carefully. Just because a loaf of bread claims to be "whole grain" or "wheat" doesn’t mean it includes a healthy dose of fiber in the package. Many of those eye-catching labels will reveal only 1 gram of dietary fiber, meaning that the bread is made mostly from white flour, not whole wheat.

Leave the sugary cereals on the shelves.

Whole grain cereals and bran flakes are usually jam-packed with fiber—about 5 grams in one ¾ cup serving! Fiber One cereal by General Mills is a great choice, packing 14 grams of fiber in each serving! If you’re having a hard time swallowing these healthier varieties, try adding a little sweetness with fresh fruit, vanilla soy milk, a touch of honey, or a sugar-free sweetener.

Pass the beans, please. Beans and legumes are always a healthy choice, usually containing 6-7 grams of fiber per ½ cup serving (cooked). Plus, you can easily add them to just about any meal. Heated as a side, in soups or chili, added to salads, or in place of meat in a main dish, beans have a healthy combination of fiber, protein, and healthy fat that keeps you feeling fuller longer.

Sweeten with fruit; add volume with vegetables.

Fruits and vegetables are notorious "diet" foods, but should be must-eat staples of everyone’s diet. These tasty wonders are high in volume, low in calories, and high in fiber—a great combination for any dieter who wants to fill up without breaking his calorie budget.

One cup of fresh red raspberries holds a whopping 8 grams of fiber and blackberries are close behind at about 7.5 grams. Pears, prunes, and apples all measure up at about 4 grams of fiber per serving.

Vegetables are a little lower on the totem pole for fiber, but still a great source. Acorn squash (1/2 cup baked) and artichoke hearts (1/2 cup cooked) provide about 4.5 grams of fiber, and a baked potato (with the skin) comes in at just fewer than 4 grams. Get 2 grams of fiber in a serving of broccoli, asparagus, cabbage, carrots, green beans, spinach, lettuce, or tomatoes.

Supplement, but as a last resort.

If you’ve tracked your food for awhile and are still coming up short, talk with your doctor about the need to supplement your diet. Fiber supplements come in capsules, biscuits, and even drink mixes. These will usually range from about 4-10 grams of fiber per serving, and can be found in the vitamin or supplement section of your grocery store. But fiber supplements, like vitamins, do not replace your body’s need for healthy foods.

More Fiber-Rich Tips

Choose fresh fruit and/or vegetables over juice.

To get more fiber and nutrients, eat the skin of cleaned fruits and vegetables.

Include bran and whole grain breads daily.

Drink more water to accommodate your increased fiber intake to reduce indigestion.

Eat less processed foods and more whole foods.

Try to meet your fiber requirements with foods rather than supplements.

A large increase in fiber over a short period of time could result in bloating, diarrhea, gas, and all-around discomfort. It is better to add fiber to your diet gradually over a recommended period of about three weeks, to avoid abdominal problems.

I'm trying to hit a lot of areas for healthy eating.

I want to be able to help a lot of people in all aspects.

If there is something I haven't brought up yet, please PM me and let me know what it is you need and I'll be happy to add whatever it is.

Good luck to everyone in making your changes in eating healthy.

It really isn't that hard once you get used to it.

Have you tried out the 10 day free trial of Diet Organizer so you can track your foods? The special discount rate is only for until 10 Feb.

You'll Like This One: Healthier Ways To Eat Dessert
 

Healthier Ways to Eat Dessert
Smart Substitution: Dessert

Eating healthy is not hard work. There is no way around that. You try so hard to bring about changes in the way you look and feel, but for many this means giving up the foods that they love the most. But, you don’t have to do this! If you are restricting yourself so much that it becomes more of a hindrance than a help, your good habits are not going to last long. So what does this mean? That’s right, folks . . . you can still eat dessert. And enjoy it! Learn some smart substitutions to make your dessert a healthy part of your day.

The key to including dessert is to enjoy that sweet treat without overloading on calories, fat, and sugar. Desserts can often make it hard to lose or maintain weight. But who wants to give up their favorite foods? Willpower is hard to fight against.

As with many things in life, moderation is key, so you’ll need to stop yourself before you overindulge. Try sensible portions; you can eat 1 slice of pie and still be in your calorie range for the day.

Not every chocolate cake or banana nut muffin is created equal. Look for things without a lot of butter, nuts, or creamy frosting. Since feeling guilty can ruin a good meal, why not try some of our ideas instead of your “regular” desserts?

Try:

Low fat cookie

Frozen 100% juice bar

Fresh berries with low fat creamer

A few pieces of chocolate

Frozen grapes

Angel food cake

Pudding made with skim milk

Nondairy frozen dessert

Low fat ice cream or sorbet

Pieces of fruit

If you are the one doing the cooking, there are lots of ways to make your favorite recipes healthier.

Use:

Egg substitutes or egg whites instead of whole eggs.

Apple sauce or prune puree instead of oil when baking to naturally trap moisture into your cakes and breads.

Less sugar. A lot of recipes call for much more sugar than is needed. You might even like it better!

Fruit-based desserts. Although you still have to be careful, these desserts often have less calories and fat than a chocolate or cream based one.

Ok everyone - I finally moved on the scale - down to 143 at 5'6" and that makes FIVE lbs ....Don't give up ...this has taken me over a month and I just know I'll see more this month....Whooooopeeeeeeeeeee

FIVE potatos GONE ! Keep up the good work and everyone pat themselves on the back ! :D

YEA FOR VILLETTE!!!!! I'm proud of you. See that scale does begin to move after awhile.

Thanks for hanging in there. It is good for you.

I'm proud of you. Keep up the good work!

Ok I have a FAT question that I really need help with! I know that this might not sound bad to a lot of the members but this has been an ongoing problem and I cannot get rid of the FAT that still remains around and on my midriff this fold that rolls over your waist! I have tried just about everything! treadmill situps crunchs! I have been keeping my weight down but what am I doing wrong? my waist will not go down!
Im at 123lbs 5'2 with 35"waist :eek: I think the 10lbs I need to loose is sitting dormant on my midriff??? what can I do??? Im frustrated I don't see any results Im not gaining but then my waist has been the same for over a few month's I really expected to loose this too!

I have some sad news for you!
Only a scalpel can make you loose weight in a specific place of your body. Most women wants to loose weight on their tummy and thies, but their breasts loose weight first =(
The only way you can get rid of ANY fat is to LOOSE weight. And NOT just eating right, but exercising so your muscles help you loose it. I am sorry I don't have the energy to read the whole thread, so I don't know if anyone already said this:
Muscles use more energy than fat, this means: if you exercise regularly (just 3½ hours in all during a week where you get your pulse high) and you eat less calories than you spend, you will loose weight. Ant the tire around your waist will come off too in time :)
But you can't exercise it away.

But remember: exercising is more important than eating right if you have to choose, since being fat and in goold shape is much better than being thin and out of shape - comparing those 2 will gicve you the result that the fat person has less sickdays and lives longer. We have a overweight researcher in Denmark who has made a lot of studies about this.
So is one day you don't have time to cook right AND exercise, choose th exercise over the healthy meal :)

And another thing: when you make changes in your eating habits, only make changes that you can live with for the rest of your life. Going on a diet will maybe make you loose some weight, but if you go back to your old lifestyle afterwards, you will put it all and more back on :)
I see that so often in my clinic :(

Oh yes - another thing for those who think it's hard to shop right!

Look at the label where it says what is in the thing you are holding. Check that there is NO SUGAR in it. Check that there is no CREAM in it. Finally check that there is less than 10% FAT in it.
Then it's all good! :)

I lost 5 kilo in 4 weeks just by doing this and I hadn't even started exercising then :)

When I first started eating healthy I was shocked at how much food had added sugar. It is a taste reinforcer and therefore put into a lot of things, even ketchup! So check it all and get used to buying the right ingredients.
I think you have a lot of things with artificial sweetener in them. We don't know yet what they do to our bodies, some say Aspartam (Diet Coke and Pepsi) give cancer, but we don't know for sure. I am personally not willing to take the chance and stay away from all products with ANY artificial sweetener, but the choice is up to you...it's a gamble...

Good luck shopping!