Official Weight Loss Club Thread

[Muffie's Mom]

Fool your mouth...Some low calorie substitutions for the high-calorie stuff

100-CALORIE SNACKS:

Crunchy

1 apple
5 bread sticks
½ cup cold cereal w/nonfat milk
½ English muffin w/butter or jam
2 cups fresh vegetables


Smooth/Creamy

1 Tbsp. peanut butter
1 cup unsweetened applesauce
½ cup 1% cottage cheese with peach slices
Nonfat frozen yogurt, 4 oz.


Sweet

3 graham crackers
1 cup water-packed fruit cocktail
About 30 grapes
20 whole strawberries
two thirds of a box of Cracker Jacks


Salty

10 Saltine crackers
5 Triscuits
Popcorn, lightly buttered and salted, 2 cups
Dill pickle (3¾" long) - only 5 calories

[Muffie's Mom]

Get a Handle on Emotional Eating

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 Bran muffin
Carrot sticks Fruit smoothie
Banana Applesauce
Broccoli Whole wheat toast

[Muffie's Mom]

Good Fats/Good Carbs

Everyone needs fats and carbohydrates--learn to pick the ones that are good for you

You can eat a great variety of foods in a great variety of recipes. This prevents repetition and boredom, two obstacles to long-term success.

Good Fats, Bad Fats

Fat is an important part of a healthy diet. There's more and more evidence that many fats are good for us and actually reduce the risk of heart attack and stroke. They also help our sugar and insulin metabolism and therefore contribute to our goals of long-term weight loss and weight maintenance. And because good fats make foods taste better, they help us enjoy the journey to a healthier lifestyle. But not all fats are created equal--there are good fats and bad fats.

"Good" fats include monounsaturated fats, found in olive and canola oils, peanuts and other nuts, peanut butter, and avocados. Monounsaturated fats lower total and "bad" LDL cholesterol--which accumulates in and clogs artery walls--while maintaining levels of "good" HDL cholesterol, which carries cholesterol from artery walls and delivers it to the liver for disposal.

Omega-3 fatty acids--polyunsaturated fats found in coldwater fish, canola oil, flaxseeds, walnuts, almonds, and macadamia nuts--also count as good fat. Recent studies have shown that populations that eat more omega-3s, such as Eskimos (whose diets are heavy on fish), have fewer serious health problems such as heart disease and diabetes. There is evidence that omega-3 oils help prevent or treat depression, arthritis, asthma, and colitis and help prevent cardiovascular deaths. You'll eat both monounsaturated fats and omega-3s in abundance in all three phases of the diet.

"Bad" fats include saturated fats--the heart-clogging kind found in butter, fatty red meats, and full-fat dairy products. "Very bad" fats are the manmade trans fats. Trans fats, which are created when hydrogen gas reacts with oil, are found in many packaged foods, including margarine, cookies, cakes, cake icings, doughnuts, and potato chips. Trans fats are worse than saturated fats; they are bad for our blood vessels, nervous systems, and waistline.

The FDA ruled that by 2006, food manufacturers must list the amount of trans fats in their products on the label. (The natural trans fats in meat and milk, which act very differently in the body than the manmade kind, will not require labeling.) Until then, here are a few ways to reduce your intake of trans fats and saturated fats, South Beach style.

Go natural.

Limit margarine, packaged foods, and fast food, which tend to contain high amounts of saturated and trans fats.

Make over your cooking methods.

Bake, broil, or grill rather than fry.

Lose the skin.

Remove the skin from chicken or turkey before you eat it.

Ditch the butter.

Cook with canola or olive oil instead of butter, margarine, or lard.

Slim down your dairy.

Switch from whole milk to fat-free or 1 percent.

[Muffie's Mom]

Good carbs vs. bad carbs

Your brother has warned you against eating potatoes. Your co-worker has shunned carbohydrates in favor of protein and fat. And you're left wondering how carbohydrates became the enemy.

"People tend to label foods as either good or bad," says Julie Metos, R.D., M.P.H., a registered dietitian with FitAdvisor Coaching Services. "But it's all about balance. Instead of picking apart an individual food or focusing on a trend, it's better to work for the long haul."

Unfair reputation

"The anticarbohydrate message grew out of the low-fat diet," Metos says. "The original goal of low-fat diets and weight management was to reduce the risk of cardiovascular diseases. Somehow that was contorted into weight loss."

For example, when people ate low-fat cookies, they mistakenly thought it was OK to eat an unlimited amount. Often, the cookies were low in fat, but not low in calories. When people gained weight, it was easy to blame the carbs without thinking about portion size, calories or sugar content.

Types of carbohydrates

There are two kinds of carbohydrates: complex and simple. Complex carbohydrates -- sometimes called "good carbs" -- tend to contain plenty of fiber, vitamins, minerals and other nutrients.

Often, complex carbohydrates are very dense. So, foods with this kind of carbohydrate can make you feel fuller with fewer calories.

Examples include:

brown rice
barley
buckwheat
beans
whole-grain pasta
leafy green vegetables

Simple carbohydrates are sometimes called "bad carbs." However, Metos says simple carbohydrates aren't really bad. They simply lack nutrients.

Many simple carbohydrates have been highly processed and refined, which leaves them with fewer nutrients than whole grains. Refined grains also lack the fiber of whole grains, so they're not likely to fill you up quickly. As a result, it can be easier to overeat.

Examples of simple carbohydrates include:

white rice
white bread
white flour
many types of candy
soft drinks

Carbohydrates aren't fattening

"It's a myth that carbohydrates are fattening," Metos says. "In fact, carbohydrates are low in fat and calories." However, if you eat carbs in large amounts, you can rack up the fat and calories quickly.

Sometimes, what we put on our food is the problem. For example, covering a potato with butter and sour cream or slathering tablespoons of mayonnaise on your sandwich can increase your intake of fat and calories significantly.

No matter what you eat, it's possible to gain weight if you're consuming too many calories. As a general rule, stick to a reasonable portion size for the particular food you're eating. Look at the food label or refer to the food guide pyramid for guidance.

Making a shift

"Many Americans get most of their simple carbs from soft drinks and candy," Metos says. "If you want more fiber and nutrients, consider using simple carbohydrates to supplement your diet."

Check packages for the word "whole," and choose foods with at least 3 grams of fiber per serving.

Instead of eating white rice with your meal, mix in some brown rice.

Choose whole-grain versions of bread, cereals and pasta. Add wild rice or barley to your favorite soup. Or, swap your sugar cereal for bran flakes.

Fine-tuning your carbohydrate intake

The glycemic index may help you examine your carbohydrate intake even closer. This system ranks carbohydrates based on how your body digests and absorbs them.

Here is a general guide for ranking common foods:

high glycemic index: potatoes, carrots, bread, sports drinks
moderate glycemic index: bagels, oatmeal, cookies, rice cakes
low glycemic index: pasta, beans, nuts, brown rice, dairy products
lowest glycemic index: meat, poultry, fish

The untested theory states that foods with high glycemic rates are absorbed quickly. This may promote fat storage and cause you to overeat. However, people may respond differently to certain foods.

To reduce the possible effects from a high-glycemic food, you may want to pair it with a low-glycemic option. For example, if potatoes are on the menu, consider adding beans to the meal. Choosing carbohydrates with plenty of fiber also may help minimize the potential effects of glycemic foods.

Think variety

The bottom line? If you're watching your carb intake, don't feel compelled to deprive yourself of an occasional serving of dessert bread or sugary cereal.

Just remember to reach for healthier options as often as you can. Of course, it's best to consult your doctor before making any changes in your diet, particularly if you have a chronic medical condition.

[Muffie's Mom]

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

[kewtee]

Originally Posted by Muffie's Mom

Get a Handle on Emotional Eating

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 Bran muffin
Carrot sticks Fruit smoothie
Banana Applesauce
Broccoli Whole wheat toast

Pat

I work with emotional eaters as part of my job and have very good results. If you want my input on the subject, feel free to say so. I won't write them without your concent, since my methods differ somewhat from what you write and this is, as you said, your thread.

[Muffie's Mom]

Originally Posted by kewtee

Pat

I work with emotional eaters as part of my job and have very good results. If you want my input on the subject, feel free to say so. I won't write them without your concent, since my methods differ somewhat from what you write and this is, as you said, your thread.

Glad is pretty much in charge of the thread. Please check with her.

God bless you.

[Muffie's Mom]

Travel to Heaven

This 85 year old couple, having been married almost 60 years, had died in a car crash. They had been in good health the last ten years mainly due to her interest in health food, and exercise.

When they reached the pearly gates, St. Peter took them to their mansion which was decked out with a beautiful kitchen and master bath suite and Jacuzzi. As they "oohed and aahed" the old man asked Peter how much all this was going to cost.

"It's free," Peter replied, "this is Heaven."

Next they went out back to survey the championship golf course that the home backed up to. They would have golfing privileges everyday and each week the course changed to a new one representing the great golf courses on earth.

The old man asked, "what are the green fees?".

Peter's reply, "This is heaven, you play for free."

Next they went to the club house and saw the lavish buffet lunch with the cuisine's of the world laid out.

"How much to eat?" asked the old man.

"Don't you understand yet? This is heaven, it is free!" Peter replied with some exasperation.

"Well, where are the low fat and low cholesterol tables?" the old man asked timidly.

Peter lectured, "That's the best part...you can eat as much as you like of whatever you like and you never get fat and you never get sick. This is Heaven."

With that the old man went into a fit of anger, throwing down his hat and stomping on it, and shrieking wildly. Peter and his wife both tried to calm him down, asking him what was wrong.

The old man looked at his wife and said, "This is all your fault. If it weren't for your blasted bran muffins, I could have been here ten years ago!"

[teri88]

Well, tomorrow is weigh-in day, and for the first time I'm actually looking forward to it! I just FEEL good. I'm making the healthy choices almost every time and I'm very proud of myself. Thank you Glad for getting me started. I have to share a funny story. I've mentioned before that the hardest part about eating healthy is my husband. To him food = love and he just didn't seem to get it that I didn't want junk in the house. He thought I secretly wanted it and he would bring it in and leave it around so I could "sneak" it. Finally after a good heart to heart talk he started to understand that I WANT to improve my eating to improve my health. I am not able to do the grocery shopping because of my weak muscels, so he does it. This week, he asked me exactly what did I want from the store. I told him veggies, lots of them. I said it was ok to buy frozen, probably best because they would last longer and there was a bigger variety this time of year. Well he came home all proud of his "healthy shopping" and started to empty the bags. The veggies? Well, there was broccolli in CHEESE sauce, peas in BUTTER sauce, CREAMED corn. I just had to laugh! I told him we have a long ways to go in educating him about healthy eating! At least he tried!!!!!

[Muffie's Mom]

Well, his heart was in the right place, wasn't it!

As least you have him thinking in the right direction. You just need to fine tune him a little bit.

Maybe you can teach him to read the labels, too!

[Jaspermom]

Originally Posted by teri88

Well, tomorrow is weigh-in day, and for the first time I'm actually looking forward to it! I just FEEL good. I'm making the healthy choices almost every time and I'm very proud of myself.

Congrats, Teri! You SHOULD be proud!! You are doing soooo well!!

(hubby went shopping)

Originally Posted by teri88

Well he came home all proud of his "healthy shopping" and started to empty the bags. The veggies? Well, there was broccolli in CHEESE sauce, peas in BUTTER sauce, CREAMED corn. I just had to laugh! I told him we have a long ways to go in educating him about healthy eating! At least he tried!!!!!

LOLOL!!! How cute!!! Yup, he tried! I am so glad you are there to help him!

Keep up the great work, Teri!! Here's to Healthy Eating for Life!!

[teri88]

Originally Posted by Muffie's Mom

Well, his heart was in the right place, wasn't it!

As least you have him thinking in the right direction. You just need to fine tune him a little bit.

Maybe you can teach him to read the labels, too!

lol. He is starting to think in the right direction. He was telling me about a lady in front of him at the checkout. He said he watched her put up soda, juice, cookies, chips, ice cream. And he was thinking to himself "Where is your food?"

There may be hope for him yet!

[teri88]

Originally Posted by Muffie's Mom

Travel to Heaven

This 85 year old couple, having been married almost 60 years, had died in a car crash. They had been in good health the last ten years mainly due to her interest in health food, and exercise.

When they reached the pearly gates, St. Peter took them to their mansion which was decked out with a beautiful kitchen and master bath suite and Jacuzzi. As they "oohed and aahed" the old man asked Peter how much all this was going to cost.

"It's free," Peter replied, "this is Heaven."

Next they went out back to survey the championship golf course that the home backed up to. They would have golfing privileges everyday and each week the course changed to a new one representing the great golf courses on earth.

The old man asked, "what are the green fees?".

Peter's reply, "This is heaven, you play for free."

Next they went to the club house and saw the lavish buffet lunch with the cuisine's of the world laid out.

"How much to eat?" asked the old man.

"Don't you understand yet? This is heaven, it is free!" Peter replied with some exasperation.

"Well, where are the low fat and low cholesterol tables?" the old man asked timidly.

Peter lectured, "That's the best part...you can eat as much as you like of whatever you like and you never get fat and you never get sick. This is Heaven."

With that the old man went into a fit of anger, throwing down his hat and stomping on it, and shrieking wildly. Peter and his wife both tried to calm him down, asking him what was wrong.

The old man looked at his wife and said, "This is all your fault. If it weren't for your blasted bran muffins, I could have been here ten years ago!"

Oh I love this story! I just called to read it to my sister. Her husband has had a heart attack and a stroke and she watches every morsel he puts in his mouth. She laughed and then said "Don't read it to Tom"

[Muffie's Mom]

Originally Posted by teri88

lol. He is starting to think in the right direction. He was telling me about a lady in front of him at the checkout. He said he watched her put up soda, juice, cookies, chips, ice cream. And he was thinking to himself "Where is your food?"

There may be hope for him yet!

You really have gotten to him, Teri! Good for you, girl! Keep on talking!! ha

Keep up the good work. We're proud of you.

[kewtee]

I wish I could be part of the program because you're all doing such a marvelous job! I am proud to see the enthusiasm in your writings and I get thrilled when I read about your succes

I wish I could contribute, but my english does not do me any justice in these matters, I simply can't explain myself. I have been looking to see if I could find the research I was talking about, but only found a review from the published article from the professor who researches in exercise:
"The objectively measured level of fitness and self-reported physical activity both have a prognostic relationship with death from all causes, independently of BMI."
It doesn't mean that you shouldn't eat healthy, on the contrary, exercise just gets a completely new perspective on this.
So you see, the healthy living is indeed important on more than one level
And that's not even half of it, since other findings are that depression can be treated with exercise as well!
But I have written her and asked if she has the articles in english and if she does I will post them (depending on how long they are).

If you are curious her name is Bente Klarlund Pedersen and she is the leader of the national public health council (again, what is the name of cuch a council in english? I have no idea!) You can try a search on the net yourself if you wish and maybe you'll get lucky and find more info than I did...

I hope this can be viewed as a small contribution to this great initiative - keep it up