Official Weight Loss Club Thread

[Muffie's Mom]

How to lower your cholesterol absolutely free

Recent cholesterol guidelines are recommending that most people aim for an LDL cholesterol level of 70 or lower. That's down from the previous suggestion of 100. And of course, the number one recommended way to lower your cholesterol, according to the popular press and pharmaceutical companies, is to take statin drugs. The more you take the better, they seem to be saying, and if your cholesterol isn't low enough yet, it simply means you need to take more statin drugs. And by the way, you're supposed to be taking these statin drugs for the rest of your life, as many physicians have now ridiculously sworn to do.

But let's get back to reality for a second here -- high cholesterol is not caused by a lack of statin drugs. High cholesterol is caused by lifestyle choices, such as consuming certain foods and avoiding physical exercise, and the only natural way to lower cholesterol also happens to be a completely cost-free way to do so: by changing the foods you purchase and consume and by engaging in regular physical exercise. Doing so will cause your cholesterol levels to plummet on their own, without needing dangerous prescription drugs.

The information I'll share with you here is exactly what I followed to achieve an LDL cholesterol of 67 and HDL cholesterol of 62. Of course, I wouldn't touch prescription drugs. These results were achieved through nothing but nutrition, superfoods and physical exercise.

There is little doubt that the recent guidelines about lowering cholesterol were timed to coincide with the recent marketing push for highly-profitable statin drugs; in fact, six of the nine board members who issued the cholesterol-lowering guidelines have financial ties to the pharmaceutical companies that manufacture these drugs, and yet they failed to disclose these financial ties in their report, violating ethical practices in medicine.

News headline

Statin drug proponents have financial ties to drug companies

Good doctors will tell people with high cholesterol to alter their lifestyle first. They will ask them about what they're eating and how much exercise they're getting, and recommend that they change foods to consume fewer cholesterol-raising foods and greater quantities of cholesterol-lowering foods. They will also recommend that their patients engage in frequent cardiovascular exercise, which of course has a positive impact on cholesterol.

Statin drugs should be the last resort, or a temporary treatment if used at all. They can help give the patient temporary assistance while they make lifestyle changes that will bring cholesterol back into balance on their own. But a lifetime on statin drugs is not a healthy strategy. Clearly the human body was not designed to survive on a daily intake of prescription drugs. So how do you actually lower your cholesterol for free? What's the nitty-gritty of the advice here? Let's get down to it.

First thing to do is remove foods from your diet that are causing high cholesterol in the first place. There are two ingredients to watch out for here. Number one is hydrogenated oils, also known as partially hydrogenated oils. These oils are found in most margarine products and virtually all baked goods such as cookies, crackers, pastries, and so on. They're even found in many salad dressings and soups, believe it or not. You actually have to read the ingredients labels and make sure you aren't ingesting hydrogenated oils.

It is the hydrogenation of these oils that makes them toxic to the human body. They belong to a class of ingredients known as metabolic disruptors. This is a class of ingredients that interferes with normal human metabolism and includes ingredients like sodium nitrite, MSG, aspartame, and white flour.

The second ingredient to avoid if you want to keep your cholesterol down is saturated animal fat -- the animal fat found in beef and other red meats. Certainly you don't want to be eating lard or anything cooked with lard, and you want to consider limiting or completely avoid consuming red meat.

[Muffie's Mom]

How Do I Stick to a Healthy Diet?

Enjoy food and practice moderation

Food is one of life's greatest pleasures. All foods, if eaten in moderation, can be a part of a healthy diet. If your favorite foods are high in fat, salt, sugar, and calories, limit how often you eat them, but don't cut them out entirely.

Eat smaller servings, eat them less often, or look for healthy substitutes.

The key to a healthy, balanced diet is moderation.

Eat a wide variety of foods, especially those high in nutrients, such as whole grains, fruits, vegetables, low-fat dairy products, fish, lean meats, and poultry.

Find creative ways to add fruits and vegetables to meals

Add apple chunks, pineapple, and raisins to tuna salad.

Add lots of colorful vegetables, such as red cabbage, carrots, and spinach, to green salads. Top with orange, nectarine, or grapefruit slices.

Add green, red, or yellow pepper strips, carrots, cucumber, and broccoli to a pasta or potato salad.

Add vegetables to pizza and sandwiches, and add fruits to yogurt and cereals.

Make healthy choices when eating out

There are usually healthy options at every restaurant, even at fast-food places. The type of restaurant you choose can help you make healthy choices.

Ethnic restaurants, such as Indian, Thai, or Japanese, have lots of healthy dishes on the menu.

A vegetarian restaurant will obviously have more vegetable choices than a drive-through burger stand.

However, most fast-food chains are now offering more low-fat or healthier choices on the menu.

If you eat out a lot, try the following:

Order a veggie pizza with a whole-wheat crust or add lots of veggies to your pepperoni. Order a veggie pizza with grilled chicken instead of sausage or pepperoni. Ask for less cheese on your pizza.

Order a pasta with roasted vegetables, grilled chicken, or marinara sauce.

Avoid cream-based sauces.

Order a vegetable or grilled chicken wrap.

Order vegetable soup if available.

Choose a variety of vegetables from a salad bar.

Order foods that are broiled or poached rather than fried or breaded.

Cut back on butter or margarine used on bread. Better yet: dip bread in olive oil instead.

Order sauces, gravies, and salad dressings on the side so you can control how much you use.

Share appetizers, desserts, and even entrées with your dining partner.

Ask for salsa with a baked potato instead of sour cream, butter, cheese, or bacon.

Order a child's portion or take half of your meal home.

Order the smallest portions at fast-food restaurants (don't be tempted to take the big meal at a reduced price); opt for salads or a broiled chicken sandwich (skip the mayonnaise and cheese).

[Muffie's Mom]

Preparing Healthy Meals

What if I don't have time to cook?

Eating healthy doesn't have to take a lot of time. You can prepare a healthy meal just as quickly as an unhealthy one. It's just a matter of planning ahead, having the right foods on hand, and learning how to cook quick, healthy meals.

Ask friends or coworkers who eat healthfully how they manage to find time. Get family members involved and ask them to help prepare meals or do other tasks. Find a cookbook or collect recipes that feature time-saving ideas.

To make preparing meals more fun, take a cooking class with a friend or loved one. Learn to prepare healthy ethnic dishes, such as Mediterranean, Indian, and Japanese foods, that you can share with your family and friends.

Try following these tips for making fast, healthy meals and snacks:

Buy packaged, prewashed, ready-to-eat fresh vegetables, such as baby carrots, salad mixes, and chopped or shredded broccoli and cauliflower.

Buy packaged, presliced fruits, such as melon or pineapple.

Find recipes using foods that don't require a lot of cleaning and preparation, such as baby carrots, cherry tomatoes, or grapes.

Drink 100% fruit or vegetable juice as a snack.

Blend low-fat yogurt, fruit juice, and canned or frozen fruit to make a smoothie for breakfast or a snack.

Use frozen vegetables to make a stir fry with skinless chicken. Serve on top of a quick brown rice or whole-wheat pasta.

Add frozen vegetables to a jar of marinara spaghetti sauce and serve on whole-wheat pasta.

Cook potatoes or other vegetables in a microwave.

Cook vegetables and fruits over the grill. Drizzle them with olive oil and wrap in aluminum foil. Or put them on a skewer and cook directly on the grill.

Make a fast fruit salad with sliced bananas, apples, blueberries, and a can of mandarin oranges.

[yorkitails]

Hi I would love to get involved here. I have lost about ten pounds since the first of the year and hope to lose about 25 more. This looks like good incentive.

[Muffie's Mom]

Food Portions - How Much Is Enough?

Have you noticed that the size of muffins, candy bars, and soft drinks has grown over the years? How about portions of restaurant foods like pasta dishes, steaks, and french fries? As portion sizes grow, people tend to eat more-often more than they need to stay healthy.

Larger food portions have more calories. Eating more calories than you need may lead to weight gain. Too much weight gain can put you at risk for weight-related diseases like type 2 diabetes, heart disease, and some cancers.

Managing your weight calls for more than just choosing a healthful variety of foods like vegetables, fruits, grains (especially whole grains), beans, and low-fat meat, poultry, and dairy products. It also calls for looking at how much and how often you eat. This brochure shows you how to use serving sizes to help you eat just enough for you.

What's the difference between a portion and a serving?

A "portion" is how much food you choose to eat, whether in a restaurant, from a package, or in your own kitchen. A "serving" is a standard amount set by the U.S. Government, or sometimes by others for recipes, cookbooks, or diet plans. There are two commonly used standards for serving sizes:

The United States Department of Agriculture (USDA) Food Guide Pyramid is a healthy eating plan for people ages 2 and over. It shows the recommended number of servings to eat from each of five food groups every day to meet your nutrition needs, and it defines serving sizes. (For more information, see The Food Guide Pyramid under Additional Reading.)

The Food and Drug Administration (FDA) Nutrition Facts Label is printed on most packaged foods. It tells you how many calories and how much fat, carbohydrate, sodium, and other nutrients are in one serving of the food. The serving size is based on the amount of food people say they usually eat in one sitting. This size is often different than the serving sizes in the Food Guide Pyramid.

How do I know how big my portions are?

For foods that don't have a Nutrition Facts label, such as ground beef, use a kitchen scale to measure the food in ounces (according to the Food Guide Pyramid, one serving of meat, chicken, turkey, or fish is 2 to 3 ounces).

The portion size that you are used to eating may be equal to two or three standard servings. Take a look at this Nutrition Facts label for cookies. The serving size is two cookies, but if you eat four cookies, you are eating two servings-and double the calories, fat, and other nutrients in a standard serving.

To see how many servings a package contains, check the "servings per container" listed on the Nutrition Facts label. You may be surprised to find that small containers often have more than one serving inside.

Learning to recognize standard serving sizes can help you judge how much you are eating. When cooking for yourself, use measuring cups and spoons to measure your usual food portions and compare them to standard serving sizes from Nutrition Facts labels for a week or so. Put the measured food on a plate before you start eating. This will help you see what one standard serving of a food looks like compared to how much you normally eat.

Another way to keep track of your portions is to use a food diary. Writing down when, what, how much, where, and why you eat can help you be aware of the amount of food you are eating and the times you tend to eat too much. The chart below shows what 1 day of a person's food diary might look like.

After reading the food diary, you can see that this person chose sensible portion sizes for breakfast and lunch-she ate to satisfy her hunger. She had a large chocolate bar in the afternoon for emotional reasons-boredom, not in response to hunger. If you tend to eat when you are not hungry, try doing something else, like taking a break to walk around the block or call a friend, instead of eating.

By 8 p.m., this person was very hungry and ate large portions of higher-fat, higher-calorie foods. If she had made an early evening snack of fruit or pretzels, she might have been less hungry at 8 p.m. and eaten less. She also may have eaten more than she needed because she was at a social event, and was not paying attention to how much she was eating. Through your diary, you can become aware of the times and reasons you eat too much, and try to make different choices in the future.

How can I control portions at home?

You do not need to measure and count everything you eat for the rest of your life - just long enough to recognize standard serving sizes. Try these other ideas to help you control portions at home:

Take a standard serving out of the package and eat it off a plate instead of eating straight out of a large box or bag.

Avoid eating in front of the TV or while busy with other activities. Pay attention to what you are eating and fully enjoy the smell and taste of your foods.

Eat slowly so your brain can get the message that your stomach is full.

Take seconds of vegetables or salads instead of higher-fat, higher-calorie parts of a meal such as meats or desserts.

When cooking in large batches, freeze food that you will not serve right away. This way, you won't be tempted to finish eating the whole batch before the food goes bad. And you'll have ready-made food for another day. Freeze in single-meal-sized containers.

Try to eat three sensible meals at regular times throughout the day. Skipping meals may lead you to eat larger portions of high-calorie, high-fat foods at your next meal or snack. Eat breakfast every day.

Keep snacking to a minimum. Eating many snacks throughout the day may lead to weight gain.

When you do have a treat like chips, cookies, or ice cream, eat only one serving, eat it slowly, and enjoy it!

Is getting more food for your money always a good value? Have you noticed that it only costs a few cents more to get a larger size of fries or soft drink? Getting a larger portion of food for just a little extra money may seem like a good value, but you end up with more food and calories than you need.

Before you buy your next "value combo," be sure you are making the best choice for your health and your wallet. If you are with someone else, share the large-size meal. If you are eating alone, skip the special deal and just order what you need.

How can I control portions when eating out?

Research shows that the more often a person eats out, the more body fat he or she has. Try to prepare more meals at home. Eat out and get take-out foods less often. When you do eat away from home, try these tips to help you control portions:

Share your meal, order a half-portion, or order an appetizer as a main meal.

Take half or more of your meal home. You can even ask for your half-meal to be boxed up before you begin eating so you will not be tempted to eat more than you need.

Stop eating when you begin to feel full. Focus on enjoying the setting and your friends or family for the rest of the meal.

Avoid large beverages, such as "supersize" soft drinks. They have a large number of calories. Order the small size, choose a calorie-free beverage, or drink water with a slice of lemon.

When traveling, bring along nutritious foods that will not spoil such as fresh fruit, small cans of fruit, peanut butter and jelly (spread both thin) sandwiches, whole grain crackers, carrot sticks, air-popped popcorn, and bottled water.

If you stop at a fast food restaurant, choose one that serves salads, or order the small burger with lettuce and tomato.

Have water or nonfat milk with your meal instead of a soft drink. If you want french fries, order the small size.

Remember...

The amount of calories you eat affects your weight and health. In addition to selecting a healthful variety of foods, look at the size of the portions you eat. Choosing nutritious foods and keeping portion sizes sensible may help you reach and stay at a healthy weight.

[teri88]

Originally Posted by yorkitails

Hi I would love to get involved here. I have lost about ten pounds since the first of the year and hope to lose about 25 more. This looks like good incentive.

Hi Yorkietails, you will love working with Pat and Glad, they are the best. PM Jaspersmom and she will put you in the group. good luck!

[Muffie's Mom]

Originally Posted by yorkitails

Hi I would love to get involved here. I have lost about ten pounds since the first of the year and hope to lose about 25 more. This looks like good incentive.

I must mention right away that we are NOT a diet plan just to lose weight.

We are changing our way of living regarding HEALTHY eating and exercising.

This is NOT for a short period of time. This is for the rest of our lives.

If you'd like to be a part of our group, please PM (send a personal message) to Glad (Jasper Mom).

She'll want your stats: Age, current weight, your goal weight and your email address.

If you haven't already read the thread, start reading from the very beginning and print off what you think you'll need.

[Muffie's Mom]

HOW TO CHANGE YOUR EATING HABITS

If you analyze the lifestyle of healthy people (model, celebrities, and of course, many people around you), what strikes you most is the organized nature of life. There is a lot more discipline and they keep to their habits so that every thing in life goes a lot more smoothly. You can enjoy such a peaceful life by following simple techniques that these people employ as part of their daily living. Give up the bad ones and acquire some new ones.

How often have we wondered how we can get rid of bad eating habits (think French fries, potato chips, and desserts) and completely change our diets? Sometimes, it is our loved ones who want us to change and, on other occasions, it is people who can not tell us but wish that we would get rid of a habit.

It is not easy, as we all know it. As someone said, "We would stop to exist if not for our habits, good or bad." He said that it is hard both to acquire and get rid of habits.

Here are some of the things that you can do to change your life through good eating habits as part of your new diet:

1. Make up your mind

You have to be convinced about what you are trying to do. Think for a while and write down the pros and cons of the change. If the pros outweigh the cons, you may not require a lot of convincing to move forward.

2. Identify the barrier

Many of us do step one and still cannot move forward. The reason is because of the inertia that we all seem to have in plenty and that is what makes us reluctant to change. Rather than getting depressed, identify what is the reason for moving forward with your plan. Once you know the barrier, it is easy to overcome it.

Make a public commitment and plan it, including contingency plans, and request those around you to help you by pointing out if you are being undisciplined. When you tell your friends and family members that you are eating healthy, then every time you eat unhealthy, hopefully someone will remind you that you are not following your new way of eating.

3. Act

Once you have figured it out, just ACT on it. There will be problems but be prepared to face them as they come rather than worrying about them and doing nothing. If you miss your plan once in a while because of factors beyond your control, don't worry. Look at the big picture.

4. Streamline the process

Now that you have been acting on your plan for a while, you know the problems and all the good feelings you have had from success, learn from these and improve your process. Change your meals schedule, bring a healthy lunch to work rather than buying some junk in the cafeteria, chart the course of your diet daily, and then measure results by looking at weight, body fat %, etc.

5. Enjoy your new life

It is clear that you have made it. Just keep doing it and enjoy the new you. Look at other things that you have been thinking of changing and see if you could duplicate your success. If not, just feel good about it. Promise yourself a vacation or a new wardrobe or anything else that you have been thinking of once you reach your desired weight.

[Muffie's Mom]

Healthy eating can be a positive experience

Eating healthily does not mean taste has to be compromised. Giving up one's favorite foods or sacrificing taste in meals is not necessary. One third of consumers are contemplating a healthier diet, the other two thirds are happy with what they eat and don't want to attempt any improvements.

The challenge is to give eating healthily a positive image.

Common obstacles

Lack of time, due to irregular working hours and a busy lifestyle, is the most cited obstacle to people adopting healthier eating habits.

Younger people and those in employment feel they are much too busy to change to a healthier diet.

Those in particular between 15 and 34 years of age think eating healthily means compromising on taste.

They are reluctant to give up their favorite foods for what they believe to be unappealing 'healthy' foods.

The majority of people surveyed believe healthy eating is difficult and too much trouble.

Lack of willpower to make the necessary changes, because of the bother involved, is one of the most frequently cited obstacles quoted by those interviewed.

Thinking positively

Knowledge on how to improve eating habits is generally good but the will to change is weak.

10 Tips for healthy eating

Eat a variety of foods

Base your diet on plenty of food rich in carbohydrates

Enjoy plenty of fruits and vegetables

Maintain a healthy body weight and feel good

Eat moderate portions - reduce, don't eliminate foods

Eat regularly

Drink plenty of fluids

Get on the move

Start now - and make changes gradually

Remember, there are no good or bad foods

[red98vett]

Thanks Pat for all this good information !!

I'll share that last night I had Mexican food and FORCED myself to not feel guilty while I ate...but I sure do this morning !

We were celebrating - our big flooring job that is going on right now was on tv last night ! of course it was on the Spanish Station but hey...our Installers were tv stars yesterday and i just BET they did a wonderful job yesterday while they were on camera ...which helps ME in turn because happy people will go that extra mile.

[Muffie's Mom]

This is one of my favorite subjects to talk about...Health and Fitness! I receive alot of emails from all over. Everyone wants to know how I stay in great shape. What do I do, how do I eat, etc.

It's not easy for alot of people. It takes discipline.

I have grown accustomed to eating healthy. If you have never even tried or rarely eat low fat, fat free foods, it's incredibly difficult to change your eating habits, even more so, enjoy what you are eating when you don't eat that way or have never eaten healthy. It's something that just grows on you over a period of time.

Too much of a good thing, isn't necessarily a good thing and just because you load up on low fat and fat free foods, doesn't mean you will maintain or lose weight either. Not only do calories and fat count, but so do carbs and sugars which convert into fat as well.

Yes, I am a total healthnut! I love working out regularly and eating healthy. Think about how much more energy you would have if you changed your diet? LOTS!! I know alot of people who don't want to hear me say this, but educate yourself on what is healthy and what isn't. Read the Nutrition Labels on the back of products when you grocery shop. Look up the Nutrition Facts on websites before you go out to eat. Believe it or not, there are a lot more stuff out there you can eat at a fast food joint or restaurant that is lower in fat, calories and carbs.

You'd be surprised. I strongly encourage you to do this. By educating yourself, you make better choices. Believe me not everything that is healthy taste like Brussel Sprouts. I wish we all could eat whatever we wanted and never had to worry about our health and body, but unfortunately that isn't the case.

Hey, we all get a craving once in a while to splurge and we deserve to. You can't completely cut off your favorite foods forever!

EXERCISE REGULARLY! This is very crucial to staying Healthy and in Shape. There are so many different types of workouts, find one that suits you and one that you will stick to and enjoy. Try to find at least 2 or 3 different routines, so you can swop during the week and you won't get bored, TRUST ME.

**PLEASE CONSULT YOUR PHYSICIAN FIRST BEFORE STARTING A WORKOUT PROGRAM**

WATCH your carb, sugar, calorie and fat intake! Carb and sugars are most important, since they are extras in meals and convert to fat easily if the energy isn't burned somehow during the day.

Carb and sugars are crucial, so don't cut them out completely. Make sure you eat balanced and NEVER starve yourself. You lose energy and muscle mass, something crucial especially if you workout regularly and most important if you lift weights.

You need to replace what you burn after a workout with a sufficient amount of carbs and sugars as well. This will assist in helping you develop muscle tone and in staying firm.

EATING TOO MUCH! Something we need to be careful of. Most of us like to eat until we are full or even to the point of misery. Remember, your stomach is a muscle and it can stretch.

It takes 20 minutes for your brain to register whether you are full or not. That is why you need to listen to it. Eat slower, eat until you are comfortable and satisfied.

SPLURGE! If you must, but be careful. Even if you do eat something high in fat and totally unhealthy, it's ok to do so every now and then. Having a slice of your favorite cake, or a couple of pieces of pizza, but not the whole pie, know what I mean?

Don't feel guilty, we all deserve to have the goodies once in a while. If you're like me and stubborn, but have a sweet tooth or a junk food craving, this is what I opt for: Instead of Cheetos, have a small bag of Baked Chips. If you want candy, I usually opt for the Peppermint Patty instead of the Peanut Butter Cups. Remember there are always alternate foods that are alot better for you instead.

FRUITS AND PROTEIN BARS

Be careful, remember I said before that too much of a good thing isn't necessarily all that good for you . Fruit is very good for you, and yes, it does contain natural sugars, but don't forget that sugar converts into fat.

Don't overlook the carbs or calories either. A handful of grapes is about 90 calories. You would think you could eat as much of it as possible and never gain a pound, not the case. Yes, fruit is good for you, that is why I throw some in my protein shake after a workout. Fruit fills you up because it is high in water content, one reason why I don't eat very much of it. I don't wanna' go around feeling like a Hippo all day long.

Some Protein Bars are high in sugars and carbs as well. In some Protein Bars, there are actually more carbs and sugars than protein which defeats the purpose of the bar altogether.

ORGANIC

Yes I do believe that anything organic is the best or at least better for you instead of the processed foods found in grocery stores. Now you can buy organic products in most grocery stores. Yes, organic is definitely more expensive, but if you can afford it, get it. T his doesn't mean that everything in your fridge needs to be of organic nature, neither does it mean, that if you don't eat organic foods that you aren't a healthy person either. Organic foods are not chemically processed, therefore, alot better to put into your body. However, if you step outside, breathe in pollution, you are not exactly better off either.

My point is, why increase the chances of a shorter life span when you can maintain a much healthier lifestyle and not receive a double whammy, just by making better choices in the way you eat?

[Muffie's Mom]

Convenience Food Tips

While it would be ideal to make all of our own snacks and meals from scratch everyday, the plain and simple truth is that most of us simply do not have that kind of time. This is where we turn to convenience foods to meet our dietary and weight loss needs. However, the right convenience foods in the right amounts can easily be integrated into almost any diet.

Shop Smart - Never shop on an empty stomach. This will only make it harder for you to make choices that are in your best interests.

Always be prepared with a thorough shopping list and do not divert from it.

If an aisle is full of tempting goodies but has nothing on your list, simply walk right by it, instead of down it.

If you see something healthy that you would like, but it's not on your list, jot it down and add it to the list next time. This will provide you with something to look forward to.

Reach for the smaller bags and boxes of what you need when possible. The less food you have leftover in your kitchen translates into less temptation.

Read Labels - All convenience foods are not the same. Depending on your chosen diet, some will fit much better into your routine than others. This is why it's important to become an informed consumer and never place anything in your grocery basket unless you've read the label and determined it's in your best interests to buy it.

Many snack foods come in different versions - low fat, reduced fat, low calorie, low carbohydrate, low salt, etc. Choose the variety that best fits your dieting needs.

Remember that different labels can mean entirely different things.

The following list may help you discern between them:

No calorie: Less than 5 calories per serving
Low calorie: Less than 40 calories per serving (or less than 120 calories per meal)
Reduced calorie: 25% less calories than the same amount of a similar food

No fat: Less than 0.5g fat per serving
Low fat: Less than 3g fat per serving (less than 30% of calories from fat per meal)
Low saturated fat: Less than 1g fat per serving
Reduced fat: 25% less fat than the same amount of a similar food

No cholesterol: Less than 2mg cholesterol per serving
Low cholesterol: Less than 20mg cholesterol per serving
Reduced cholesterol: 25% less cholesterol than the same amount of a similar food

No salt: Less than 5mg sodium per serving
Low salt: Less than 140mg sodium per serving
Reduced salt: 25% less sodium than the same amount of a similar food

No sugar: Less than 0.5g sugar per serving
Low sugar: No requirementsÑmake sure to read the label
Reduced sugar: 25% less sugar than the same amount of a similar food

As you can see, eating six servings of a no-fat food can actually total as much as 3g of fat. For someone who is severely restricting their fat intake, this can greatly hinder their progress. It's best to be informed and make wise shopping decisions. Take charge and be responsible.

Trim the Fat - Just because a macaroni and cheese frozen dinner is oozing extra cheese doesn't mean you have to eat it. A common sense approach to preparing and consuming convenience foods can go a long way to making them healthier.

When you take a frozen meal out halfway to stir it, remove or blot away any excess oils and fats. Transfer to a real plate when finished, so you can discard the excess sauces.

If rice or pasta calls for a heaping tablespoon of butter, opt instead for a conservative teaspoon of soy margarine or olive oil.

Ultimately your rice will taste the same and you won't have all those extra calories to contend with.

Milk and cookies is a long-time favorite, but try for milk and crackers next time. Experiment with jellies and spreads instead of the usual mayonnaise and butter for toppings.

Portion Control - It's easy to lose track of how much you've eaten when you drink or eat straight from the container. Stay on track by carefully measuring out serving sizes before you begin eating.

When you do buy items like chips or pretzels, locate the appropriate serving size on the nutrition label.

As soon as you arrive home, divide the larger bag into individual servings in small plastic baggies.

In this same spirit, when snacking on any food, separate a single serving's worth and put it aside in a plate or bowl. Then immediately put the food away, before you begin eating, to avoid temptation.

Try not to make the original packages easily accessible. Purchasing a bag re-sealer is more effective than using chip clips, because you are less likely to cut open a bag than to simply unclip it. Heavy-duty tape and hard-to-open containers can also do the trick.

Fast Food - Ideally, fast food should be avoided. However, the ever-expanding menus at many of the top fast-food chains are now offering many options that can fit into a variety of diet plans.

Look for grilled meals instead of fried. Opt for alternate sides instead of French fries if possible. Many chains offer salad and yogurt options as well.

Ask for substitutions if a menu item is not quite ideal. For example, you can request a hamburger without a bun, or you can request a bun without a hamburger.

If you cannot get the substitution, make modifications yourself before eating, i.e. throw the hamburger bun in a nearby garbage bin or discard half your French fries.

Make Your Own - There's no rule that says only store-bought, pre-packaged foods are convenient. Take time on the weekend or on days off to do some conscientious grocery shopping and cook one or two large meals of something healthy that you enjoy. Separate into serving sizes and refrigerate (or freeze) as necessary.

Buy fruits, vegetables, deli meats, and cheeses to snack on, and prepare them ahead of time by slicing into bite-sized pieces. Separate into serving sizes and store to use as snacks during the week; since they now require no preparation, you'll be more likely to reach for the carrot sticks and less likely to reach for more processed convenience foods. Your own frozen vegetables make a delicious side dish in a snap.

Voila! Now you have your own frozen dinners (or lunches, or snacks) with much healthier contents.

[Muffie's Mom]

TO PRINT A LIST OF HEALTHY FOODS FOR GROCERY SHOPPING, GO TO:

http://nutrition.about.com/library/bl_grocery.htm

[KELLYLYNN]

Originally Posted by Muffie's Mom

TO PRINT A LIST OF HEALTHY FOODS FOR GROCERY SHOPPING, GO TO:

http://nutrition.about.com/library/bl_grocery.htm

Just printed the list, thanks Pat

[Muffie's Mom]

Healthy Frozen Dinners

Believe it or not, frozen dinners have been around for 50 years. In fact, the first frozen meal-in-a-box was created by Swanson in 1954, when 10 railroad cars of unsold Thanksgiving turkey threatened to go bad. The concept caught on quickly and has been going strong ever since.

Sure, pulling a box out of the freezer and popping it into the microwave for a few minutes is quick, easy and convenient, but is it healthy? Well, the good news is that there are now many healthy frozen dinner options.

In fact, more and more food companies are creating healthy, low-calorie, low-fat, low-sodium dinners to satisfy the demands of the growing number of health-conscious consumers.

Many are even displaying the nutrition information in full view on the front of the box in order to allow consumers to easily and quickly evaluate a meal's healthiness.


What to Look For

But before we get into specifics, let's take a look at what constitutes a "healthy" frozen dinner.

First, look for dinners that contain a good portion of vegetables; many have less than a tablespoon, while an adequate portion for adults is one cup. If you find your favorite frozen meal to be lacking in veggies, you can always add your own -- fresh, frozen or canned -- or have a small side salad.

As for calorie content, you will find frozen meals ranging anywhere from 200 to a couple of thousand calories - more than you should be eating in a day! The number of calories you should look for really depends on your weight goals.

If you are trying to lose or maintain your weight, look for meals that range from 350 to 500 calories, depending on your activity level.

If you want to add veggies or a salad, choose a meal with slightly fewer calories to compensate.

But keep in mind that less isn't always more; choosing very low-calorie meals will leave you hungry and more likely to snack later on. However, if you are trying to gain weight or if it isn't really a concern for you, you can choose frozen dinners that are higher in calories. Just don't go overboard; high-calorie often indicates high-fat and the presence of other unhealthy ingredients.

Speaking of fat, look for meals in which less than 30% of the total calories come from fat, and less than 10% come from saturated fat.

Also, keep a close eye on the sodium content; some frozen dinners have more than half the 2,400 mg maximum recommended daily intake of sodium in a single meal. Look for choices that have no more than 200 mg of sodium per 100 calories, and try not to exceed a total of 800 mg.

Finally, as mentioned above, feel free to add some veggies or have fruit for dessert in order to get an extra vitamin and fiber kick.