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Other Healthy Substitutes Other (Healthy) Ingredient Substitutions: Instead of butter try a 60/40 butter blend or reduced calorie margarine. Instead of sour cream try light or mock sour cream (recipe follows) Instead of 2 whole eggs try 1 whole egg plus 4 egg whites Instead of 2 egg whites try homemade egg substitute (recipe follows) Instead of whole milk try 2% or skim milk Instead of cream try evaporated or evaporated skim milk Instead of cream cheese try light cream cheese or Neufchatel Instead of whipped cream try homemade non-fat whipped topping (recipe follows) Instead of cottage cheese try non-fat ricotta cheese Instead of 1 ounce baking chocolate try 3 tablespoons powdered cocoa plus 1 tablespoon cooking oil Instead of mayonnaise try half light mayonnaise and half non-fat yogurt |
Wow!!!! Pat Pat Pat!!!!!!!!!! My goodness me, girl, what INCREDIBLE information you have given all of our members!! People, if you listen to Pat, and just take even a FEW of her suggestions to heart, you will change your eating habits for a lifetime! And if you have the courage to follow everything she says, you will feel better, have more energy, and probably live a longer, healthier life. I know it looks like a LOT of information, so digest it (yeah, I really said that!) slowly and in increments if you have to. The thread is here and hopefully will be here for you to come back and review anytime. PLEASE don't look at this as "OH TOO MUCH, I cannot do all that", throw your hands up and forget about it! Like a few of us have said, change SLOWLY! Do this in small increments. Change one or two things every meal (OH MY GOODNESS I LOVE THAT IDEA), and as you get comfortable with that, move onward down the healthy eating path! My husband just pointed out that once you start doing these things for a while, it just becomes second nature like any other good habit you have! Oh I am SOOOOOO excited for the weigh in on SUNDAY!! :D |
Cooking With Sugar Substitutes SWEET ONE (Acesulfame-k) 4 calories per packet 12 packets = 1 cup sugar 1 packet = 2 teaspoons sugar Can be used in cooking and baking without losing sweetness. For recipes, call 1-800-544-8610 EQUAL (Aspartame) 4 calories per packet 24 packets = 1 cup sugar 1 packet = 2 teaspoons sugar Loses sweetness when baked at high temperatures for a long time. Can be used in stir-fries or added during last few minutes of heating or cooking. Equal has developed some baked recipes to use the sweetener with no breakdown. Visit website for recipes. For recipes, call 1-800-323-5316 EQUAL SPOONFUL (Aspartame) 2 calories per teaspoon 1 cup = 1 cup sugar 1 teaspoon = 1 teaspoon sugar Loses sweetness when heated to high temperatures for long periods of time. Can be used spoon for spoon in place of sugar in same foods as Equal. Equal has developed some baked recipes to use the sweetener with no breakdown. Visit website for recipes. For recipes, call 1-800-323-5316 SPLENDA (Sucralose) 0 (zero) calories 1 cup = 1 cup sugar 1 teaspoon = 1 teaspoon sugar May not work well in recipes such as certain cakes that rely upon sugar for structure. Finished recipes may require refrigeration. See website for further details. Visit website for recipes. SWEET 'N LOW (Saccharin) 4 calories per packet 12 packets = 1 cup sugar 1 packet = 2 teaspoons sugar Can be used in cooking and baking without losing sweetness. For recipes, call 1-800-231-1123. In New York State call 1-800-336-0363 BROWN SWEET 'N LOW (Saccharin) 20 calories per teaspoon 4 teaspoons = 1 cup brown sugar 1 teaspoon = 1/4 cup brown sugar Can be used in cooking or baking without losing sweetness. Note that measurements differ from packet sweeteners. For recipes, call 1-800-231-1123. In New York State call 1-800-336-0363. |
Low Fat Substitutes Low Fat Substitutes Here are some low fat substitute suggestions, to reduce your dietary fat intake. Full Fat Food - Lower Fat Substitution Hard shortening, lard, or bacon grease - Olive, safflower, corn, sunflower, canola, or soybean oil. Creamy salad dressings like blue cheese - Oil and vinegar, lemon juice, or reduced-calorie dressings. Fats or oils for frying or sautéing - Nonstick cooking spray. Added fat, like oil, butter, margarine, or gravy - Herbs and spices, onion, garlic, low- fat broth, or wine. Mayonnaise - Sour cream Plain nonfat or low-fat yogurt or nonfat sour cream. Whole milk, nondairy creamers, half-and-half - Skim (nonfat) or low-fat (1 percent) milk. Hard full-fat cheeses - Lower-fat cheeses like part-skim ricotta, low-fat and cream cheese, Jarlsberg, cottage cheese, and Neufchatel. Full-fat Ice cream - Nonfat or low-fat frozen yogurt, ice milk, fruit ices, or sherbet. A whole egg - Two egg whites or 1/4 cup egg substitute. Fat in baking recipes - Equal amounts fruit puree like prune, or applesauce. Whipping or heavy cream - Evaporated skim milk or one part skim milk and one part cream. Frying - Bake or roast on a rack, broil, grill, steam, or microwave. |
Don't let all this information blow you away! Please - it's meant for informational purposes only. If you want, print it off and keep it handy in your kitchen. Learn just little by little - one step at a time - day by day! Good luck everyone! |
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Good luck and have fun with it! |
Thought everyone may be alittle bit inspired if they can watch their progress with a ticker.. hopefully this worked.. http://tickers.TickerFactory.com/ezt...879/weight.png well this is my goal but it should have been placed inside?? So here is the link to choose your own and when you figure out how to insert it, please let me know!! how you did it? sorry I wished it would have worked? http://tickerfactory.com/ezticker/ticker_designer.php |
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The ticker measures your cumulated exercise progress towards your goal. For example you may have decided to run 10 miles per week and each day update your ticker to represent your level of exercise towards your goal. This weight loss ruler can track your weight loss towards your goal. Display your progress in pounds or kilograms. Configure Your Weight Tracker Ticker: Weight Units: PoundsKilograms Track: Weight Change Weight Your starting weight: Your current weight: Your target weight: |
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Welcome, Jessica! Quote:
Pat has given you loads of great info. My favorite for you would be the "how to begin" post. I see you love to cook, and that's awesome! You may need to make healthy substitutions for the higher fat/calorie ingredients you may be using. Pat has lots of info about that posted in this thread too. I wish you the best, Jessica! I want to see pictures of the wedding in October! Welcome to the club! :D |
This is pretty cool! Quote:
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Not to undermind Jaspermom's great aproach to nutritious eating, I would like to just offer some helpful teachings that did work for me, until I was released and on my own :eek: I fell from my driven path and found Jaspermom's Official Weight Loss Club Thread :D while I was involved with the chinese Tao wellness Medicine, my Dr Ooi (pronounced *wee*) would always say when I left his office, "Drink the Water" cider! Now this was not the complete process that helped my loss and recovery to better eating. But I lost 5 lbs the first week 4lbs the next then it slacks off to about 2 to 3 lbs! once your body is starting to adjust to the detoxing, your body will start to burn the fat at a much slower rate 1 -2 lbs a week until you reach your goal and to the better way of eating! you have to retrain yourself to eat nutritiously! I drank a 8oz glass of water with a tablespoon of organic apple cider vinegar first thing in the morning.. this starts off your metabolism & it also will cleanse your taste buds and this helps the sugar cravings & also curbs the appetite! If your the tough type hehe and can handle a tablespoon full strength from the bottle? :eek: much will come of this :p when you sit for your dinner have a cold glass of water w/or without lemon but with the cider in placement of your usual beverage and as you go along you can adjust it as much as you can handle. when you read the label on the organic cider you will be amazed of all its healings and benefits it can do! another good tip never eat when you are hungry :rolleyes: but I will let you get your >ewe's & gross< in on the cider body detoxing! |
Important!! Club Statistics Report info I have asked you all for your age, height, current weight, goal weight, and an email address if you wanted to get the statistic report weekly. I will gather all of your weigh-ins each week on Sunday, and chart them for each month until we all reach our goals! You can either PM me with your Sunday weight or you can post in this thread (so you can publicly celebrate! :D ) and I will retrieve it for the chart. Be aware, however, that everyone who has signed up and given me your stats including an email address will ALSO be able to see everyone's progress. If you don't want to share that information, PM me prior to Sunday and I will take your name and stats off the Stats report. However, I think that everyone who wants to share this information will be able to be to get some incentive from other people's progress. Some people are inspired by a little friendly competition! I am hoping everyone who has signed up is willing to share their progress with the group. I don't have a lot of email addresses yet. If you have not given me your email and you want to receive the progress report, please PM me. Hope everyone is doing really well with changing their eating habits for a lifetime! :D |
Lifestyle Changes LISTEN UP EVERYONE INTERESTED IN CHANGING LIFESTYLES FOR EATING! If you want to be a part of our group and learn how to eat better to improve your lifestyle and your health for yourself and family, make sure that you give "JASPERS MOM" (above) a private message with your stats or put it here in a reply to her message. Our group just got started on New Years Day. So anyone that's interested, come on and join us. It is not to late to get started. The more - the merrier! We're all out to help and support each other. New people can still join. Remember - this is NOT a diet - it's not a fad! This will change for the rest of your life. I've been doing it for 14 years now! I've already done it and you've read about all the serious health problems I have had, lived through and survived. To look at me, you'd never guess that I have serious health problems. Come on now and send those stats to Jaspers Mom. Good luck to everyone in the group - hope you have success. Remember to take one day at a time. Make little changes each day but keep up those changes thereafter. No one will even know you've made changes if you don't tell them what you're doing! |
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Thanks! :D |
VILLETTE, the portions that everyone talks about, I need to catch up with everyone and I kinda need to verify some things about the portion I wanted to find out if they are about the same as I was eating? 4oz of protein 1/2 cup to 1 cup green veggies no yellow! all green and for salad do not use a lot of lettuce use cabbage, brocoli, spinach along with 1/2 cup veggies (raw) is this about the same we are doing? :confused: thanks |
Alls I have to say is that I LOVE YOU PEOPLE! lol seems like we are all going thru the same things, and everyone here is just so supportive of one another! :love: |
That's exactly the way I look at it - we're all a support group and will be helping one another. Welcome to the group - glad to have you. Pat |
Is there anything else out there that would like to be a part of our Lifestyle Changes Group? We are learning to eat healthier for the rest of our life. You still have time to join us as we're still in our 1st week. Anyone that has not sent their email address and stats to Glad please do so ASAP as she's doing a chart that will be sent to everyone after they report on Sundays. Good luck in making daily changes - go slow and easy at first - that'll make it easier and you'll be more prone to stick with it. When you make a change, stick with it thereafter. Don't go back to old ways, please! You won't be helping yourself. It wouldn't hurt to go back and read the posts that already have good tips in them. If you want to, do a copy and paste in Word and print them off. That's the best idea yet rather than try to remember it all. Good luck. :number1ri That's right, put yourself as # 1 ! |
Sorry I meant Jaspersmom! Quote:
Jaspersmom! Sorry |
If you want, just go ahead & PM her. She'll be glad to help you. Won't you, Glad? :D |
LOL, here I am! Sorry, I couldn't sign on yesterday because I was so busy! Had a 9 person dinner party last night to introduce my Vermont son who is visting for 5 days to my North Carolina friends. We had Fat Free Veggie Lasagna, (recipe coming soon to the Healthy Recipe thread) green salad, rolls, and fat free sugar free angel food cake with berries and fat free cool whip!!!!! mmmmmmmmmmm it was awesome! Everyone stayed until 10 pm and we laughed our butts off!! Jbarile, I know that Pat measures portions, but I do not. I use a common sense approach to all of this, as opposed to a scientific approach. I pile the veggies on my plate, and limit the meats and the starches. I use fat free everything as much as possible, and sugar free everything when I can. It works! PM Pat (Muffies Mom) and she can give you more info on weights and measures. Hope it's going well for everyone!! TODAY IS WEIGH IN DAY!! |
Glad you said that - after being sick all week and hardly eating I'm actually looking forward to the scale - talk about jump starting myself....I've probably had 3 meals this week and all 3 were veggies and plain chicken. :D :D Now all I got to do is start drinking water...not my fav....I'd way rather have diet pepsi :D |
Today Is Weigh In Day!!! OK, everyone!! The proof is on the scale!! Let's see if all the hard work everyone has done this week is reflected on the bathroom scale! You can either post here if you wish to celebrate your success in public, or PM me if you want to be on the chart in private to share with members only. Anyone who wants to post publicly or privately, please post your Sunday WEIGHT and the pounds lost. I have the chart with the beginning stats, so I need your Sunday weight every Sunday. If you have not yet PMed me with your email address, please do so I can send you the chart and you can see everyone's progress. CAUTION!!! DO NOT be upset if you have not lost any weight, or sad if you find you have GAINED weight. This is an ongoing change, and some folks see results sooner than others. PM me witih your weight anyway. We are here to support you, and we will help you do this! You just have to keep on keeping on! :p OK!!!! Let's hear it!! WHAT DO YOU WEIGH?? :D |
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Food Portions Made Easy Food Portions Made Easy For many people, determining food portions can be very challenging at times, especially when you find yourself eating away from home frequently. To become a better judge of portion sizes, refer to the table below. 3 ounces of meat = deck of cards 3 ounces of fish = size of a hot dog bun 1 oz. of cheese = 4 stacked dice ½ cup ice cream = 1 racquet ball 1 cup pasta = 1 baseball 1Tbsp. peanut butter or cream cheese = size of three dice 1 oz. nuts = 2 shot glasses full A medium apple or peach = 1 tennis ball 1 cup fruit = 1 baseball ½ cup rice or mashed potatoes = 1 racquet ball 1 medium potato = the size of a computer mouse Shortcuts for saving time and making portion sizes more accurate: Using a standard liquid measuring cup, portion out a 4 oz. serving of liquid into a drinking cup and mark a line with tape or a permanent marker. Repeat this step again, measuring out an 8 oz. portion of liquid. You can use the same glass to do both. This will help to assure more accurate blood glucose readings later on without having to use a measuring cup each time you pour yourself a serving of juice or milk. If you choose to use measuring tools, be sure to use a liquid measuring cup for liquids and a standard measuring cup (usually plastic or metal) for solid foods. Also, be sure to use actual measuring spoons and not your everyday soup or cereal spoon. A small kitchen scale that weighs in ounces and grams can be purchased inexpensively at many stores and is useful in determining accurate portions of meat, cheese, fruit, and bagels.When you first get started, measure and weigh your foods a lot. Then, check yourself several times a week after that. For snack items like pretzels or a cereal snack mix or popcorn, pre-portion 1 (15mg carb) serving into individual sealable serving bags. This allows you to stop eating once you have consumed a certain amount and makes carbohydrate counting much easier for that food item. If you have a heavy hand when measuring out foods like ice cream, cake or other types of snack items, try buying them in individual servings instead. When eating in a restaurant, ask the waitperson to bring a take-home food container with the meal. When the food arrives, portion half of it in the container for later and eat the remaining portion on your plate. This eliminates the guilt of leaving food on your plate and prevents overeating. Weekly Weigh-In Chart Measuring Progress When losing weight, people often rely only on the weight scales to keep track of their overall change in size. However, inches lost through exercise will also reflect fat loss. It's best to weigh in at least one time per week, but noticeable changes in body measurement usually don't reveal themselves that quickly and can be taken one time per month. When comparing results, you may sometimes notice that your weight has stayed the same but your measurements have changed, keep in mind, inches lost through exercise will also reflect how well the diet program is working. |
More Food Portions Food Portions 1 teaspoon (5 ml) - about the size of the top half of your thumb 1 ounce (28 g) - approximately inch cube of cheese - volume of four stacked dice - slice of cheese is about the size of a 3 1/2 inch computer disk - chunk of cheese is about as thick as 2 dominoes - 1 handful (palm) of nuts 2 ounces (57 g) - 1 small chicken leg or thigh - 1/2 cup of cottage cheese or tuna 3 ounces (85 g) - serving of meat is about the size of a deck of playing cards (3 exchanges) - 1/2 of whole chicken breast - 1 medium pork chop - 1 small hamburger - unbreaded fish fillet 1/2 cup (118 ml) - fruit or vegetables can fit in the palm of your hand - about the volume of a tennis ball 1 cup (236 ml) - about the size of a woman's fist - breakfast cereal goes halfway up the side of a standard cereal bowl - broccoli is about the size of a light bulb - 1 medium apple = A tennis ball -------------------------------------------------------------------------- Weigh, or measure your food until you are able to estimate portions correctly. Accurately estimating food portions can be difficult if you are dieting, or hungry. |
Here It Is!! Here us a good website to go to check out plate portion sizes. Really good one! It has for meats, dairy products, grains, foods with sugar, condiments, beverages, yellow foods list, meats (trimmed), low fat dairy products, starch, grains, sweet fruits, melons, acid fruit, sub-acid fruit, more condiments, sweeteners and beverages. Man, they didn't miss anything, did they? http://www.umassmed.edu/behavmed/upl...afficlight.doc |
That list was so good that I printed it off for myself!*! Good luck to everyone. Has everyone sent Glad a PM with their stats for the week? |
It WAS good - I have a question - HOW do you guys feel about Lean Cuisine ? They are precooked frozen dinners and I was wondering if they're ok for substituting for a meal ? need to know cause I just had one for dinner last night :) |
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