RE: Eat More For Less

[Guest guest]

Oh our salads are works of art! Not only are they delicious, but they are

beautiful. Here's what I like to put into my salad:

lettuce (variety of kinds, but romaine if variety is too expensive)

peppers (red, orange, and yellow assortment I get at Costco)

cucumbers

mushrooms

pepperocini, sliced

carrots

purple onion

green onion (yeah, both)

tomatoes

I never, unless it is the main meal, count salads for points. I figure if I

lost over 100 pounds and have kept it off this long, I'm not going to

suddenly shoot back to 222 over an extra 80 calories of salad. I have salad

with lunch and dinner almost every day.

> Eat More For Less

>

> I was reading a fitness magazine this morning while eating

> breakfast. A doctor (female) had lost 72 pounds by modifying

> her diet and adding exercise to her life. Awesome! In a

> little box on the side of the article was a section called " The Diet " .

>

> The Diet:

> Breakfast is a protein bar

> Lunch: turkey on multigrain bread and an apple

> Dinner: Grilled chicken, salad, couscous and asparagus

> Snacks: protein bars and nonfat yogurt

>

> I'm looking at that and I'm thinking, " No wonder people don't

> want to go on 'diets'! If this is all I ate in a day I'd

> starve. I'd honestly rather be fat! "

>

> Constrasting this article with an article I read in a recent

> Weight Watchers magazine I wanted to say " Yay! Weight

> Watchers GETS it! " People need and want to eat healthy food.

> They need to feel satisfied and fulfilled with a meal. In the

> Weight Watchers article they do meal makeovers, taking a

> small meal and making it larger and more satisfying by

> replacing higher calorie foods with low cal foods, adding in

> 0 point value foods to supplement the meal, and making the

> meal a real " meal " not just a snack masquerading as a meal.

>

> I'm all for big meals. I'm also all for meals many times a

> day. Having been on Weight Watchers since February 2002 I

> have learned how to make the most of my points. It's like

> creative budgeting when we're tight on funds. We can go out

> and blow our last $20 on a new CD and a candy bar, or we can

> turn on the radio (0 point foods), pick apples from the

> neighbor's tree (with permission, of course), and spend our

> $20 on something more valuable.

>

> I don't post my journals because I have had people " pick " at

> them in the past. My journals are huge, but I tend to stay

> within a certain point range for my meals/snacks.

>

> Breakfast: 4-5 points

> Lunch: 5-7 points

> Dinner: 6-8 points

> Snacks: 10-15

>

> I always get someone sniping at me about " too many snacks "

> but in reality my snacks are simply small meals in between my

> main meals that keep my blood sugar level, my digestive

> system happy, and my energy up.

>

> So let's take a look at some low point, high satisfaction

> meals that I enjoy. I'd love to hear other people's low

> point, high satisfaction meals.

>

> Breakfasts:

> 2 Special K Eggo Waffles (2)

> 1 cup blueberries split (1)

> 1/2 cup Fiber One (0)

> 8 oz. Fat Free No Sugar Added Key Lime Yogurt (2)

>

> I heat up half the blueberries and add splenda and use that

> as the topping on the waffles. The rest of the blueberries

> are mixed with the yogurt and fiber one. Talk about a filling

> meal! All this for 5 points.

>

> English muffin (2)

> FF Margarine (0)

> 1/3 c egg beaters with some Mrs. Dash and chili powder (.5)

> 1/2 wedge laughing cow cheese (.5)

> Put this together for a McMuffin type breakfast. Add a piced

> of fruit and it's a 4 point meal.

>

> Joan's Breakfast Bread Pudding is 4 points for the entire

> dish. It makes 2 servings.

>

> Lunch:

> Yesterday for lunch I had a HUGE sandwich...I mean huge. It

> was one of those " Wow, do you think you can eat all of that "

> type sandwiches. Dagwood would have been proud.

>

> 2 slices Sara Lee Delightful Wheat Bread (1)

> 4 oz 98% ff deli turkey (2)

> 1/4 avocado (2)

> 1/2 wedge Laughing Cow Cheese (.5)

> lettuce, tomatoes, pickle slice, onion slice, mushroom

> slicse, and cucumber slices Added 1 cup grapes and 1 serving

> of fat free Pringles and we're talking a HUGE 7.5 point meal

>

> Smart Ones 3 point meal

> Salad (0)

> Fat free Italian dressing (0)

> Piece of fruit (1)

> Quaker lowfat peanut butter chocolate chunk granola bar (2)

> Total 6 point meal, very filling

>

> 2 fat free hot dogs (1.5)

> 2 slices Sara Lee Delightful Wheat Bread (1)

> 1 serving FF Pringles (1)

> Salad with FF Italian dressing (0)

> Grapes (1)

> Total 4.5 point meal

>

> Dinners:

> 4 oz. lean chicken breast (2)

> Salad with FF Italian dressing (0)

> Vegetable serving (0)

> 1 cup white rice (4)

> Delicious 6 point meal (if you add a little FF Italian

> dressing to the chicken it's delicious!)

>

> 2 oz lean chicken breast (1)

> double serving of salad (1 if you're being honest)

> 1 serving nonfat oriental dressing (1)

> 1 Tbs almond slices (2)

> 5 point HUGE salad that makes a meal

>

> 2 oz 4% lean ground beef (1.5)

> 1/2 cup black beans (1)

> 1/4 cup salsa split

> 2 Tbs fat free sour cream (.5)

> 2 small, thin, corn tortillas (1)

> Taco seasoning

> Double serving of salad (1 if you're counting)

> Cook up the meat with the beans and seasoning. Mix half the

> salsa with sour cream for the dressing. Spray the tortillas

> with Pam and chili powder and bake to make " chips " and you

> have a HUGE taco salad meal for 5 points.

>

> Snacks:

> 1/2 cup Dreyer's Fat Free Ice Cream (2)

> 1/2 cup strawberries (0)

> 1 small slice angel food cake (1)

> Cool whip free (0)

>

> 2 slices Sara Lee Delightful Wheat Bread (1)

> 1 Tbs peanut butter (2)

> Peanut butter toast...the original feel good food! Plus

> peanut butter is so good for you.

>

> Carrot sticks and 1 Tbs peanut butter (2)

>

> Apple cored (1)

> 2 Tbs raisens (1)

> Splenda

> Stuff the cored apple with the raisens and sprinkle splenda,

> cinmamon and maybe a touch of nutmeg on top, cook in

> microwave for 1-1.5 minutes.

>

> " Diet " doesn't have to be a four letter word! After over a

> year at goal I have found that the more I eat, as long as I

> watch serving size and point content, the easier it is to

> stay on target and keep my goal weight. Ignore those articles

> that tell you to eat less to lose weight...you need to eat

> less CALORIES, not less FOOD. Eat more healthy, nutritious,

> delicious, low-fat, low-calorie foods for better weight loss

> and higher satisfaction.

>

>

>

>

>

>

> ~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'~'

> Tory Klementsen, MCP A+

> Career and Technology Educator

> www.teechur.com

> www.msteechur.com

> -The successful person will do the things that the

> unsuccessful person will not.

>

>

>

>

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