WHEN SHOULD YOU EAT?

The answer to that is not, “whenever I feel like it”.  The first step of changing your life is learning why you eat and when you eat.  When I ask people when it’s time to eat I get a lost of diverse answers:  when I wake up;  I go by the clock; when I smell food; when I watch food ads on t.v.;  when I’m with friends: when I go to the show (ballgame, other sports events); when my stomach growls; when I see food (that’s the old “see food diet”); when everyone else is eating; when I’m feeling mad, sad, glad (or any other emotion); when I feel shakey; when I get a headache; and on and on and on.  Do you see YOU there?

So let’s get realistic and really pay attention to what I’m saying here.  It may be the key to you being successful in your weight loss. Look at the scale below:

1. Just Ate
2. Satisfied
3. thinking about food
4. could wait
5. hungry
6. to hungry to care
7. full
8. stuffed
9. Sick

So let’s try and make some sense of that.  After you eat (1) you should just be satisfied (2).  A lot of us eat so fast and so much that we end up at (7).  The way that happens is you wait too long to eat or you aren’t even conscience of what you’re eating.  Let’s say we do it this way:  We eat until we’re satisfied (2).  A couple of hours later we start thinking of food (3) Now’s a good time to have a snack.  If we wait a little longer we get to (4) we COULD wait but if we do we actually get (5) hungry and may eat too fast and too much.  If we wait until (6) too hungry to care, we can really get in trouble.  We’re experiencing hunger pains, shakiness, headaches and we’ll grab anything and scarff it down so fast we won’t even know we’ve eaten it and then we get that (7) full feeling.

See, in my way of thinking we don’t let ourselves get FULL, we just eat until we’re SATISFIED!  Our stomach is only as big as our fist so it doesn’t take a lot of food to get that satisfied feeling.  How do we know we’re satisfied?  We don’t have any of those feelings of hunger!  It takes the stomach 20 minutes to tell the brain it’s full so if we eat s – l – o – w we will eat less and be satisfied in that time.

Okay, so realistically we’ve been letting ourselves get to (5)hungry and (6) too hungry to care, a lot and then eating to (7) full or (8) stuffed or SOMETIMES (9 )sick, right?  If we use the above rules we’ll be eating every 2 1/2 to 3 hours which will give us 5 to 6 eating times a day which will keep our bodies fueled all day long, keeping our metabolism flowing and losing weight FASTER!  How do you do this and stay within your calorie allotment?

I only get 1,200 a day when I’m losing weight.  I’ll have around 300 calories three times and 100 calorie snacks during the day.  That’s just a gauge.  If I have a bigger dinner I’ll omit the third snack.  Play with your calories.  Divide them down to 3 meals and 2 or 3 snacks and THEN plan your meals. Keep those snacks as nutritious as you can like string cheese or some nuts or fruit.  You’ll do great!!  (check MY FAVORITE FOODS category for some suggestions).

If you have any comments or questions please leave them for me by clicking on the COMMENT or NO COMMENT (that just means none have been left yet) link to the right of this message.

MAKE IT A GREAT DAY!

GROCERY SHOPPING and READING LABELS

I put these two together because before I buy any food I check the label so we’ll cover them as one subject.

So…the first tip we always get is 

1. DON’T GO SHOPPING WHEN YOU’RE HUNGRY!That seems pretty menial but we don’t always pay heed to it, I know I don’t and end up paying for it when I don’t listen to my and others advise.  EVERYTHING looks good when you’re hungry and the brain stops functioning, so DO pay attention to this rule.  
2. SHOP THE PERIPHERAL FIRST.  That simply means go around the out aisles and counters first.  That’s where you’ll find your fruits and vegetables and meats and cheeses and other FRESH FOODS!  We want to get that cart filled up mostly with these foods BEFORE we hit the inside aisles!
3. SHOP WITH YOUR EYES FIRST!  Look up high on the shelves and then down low.  We normally see what’s before our eyes which is where we find the company’s THAT CAN BUY THE BEST SPACE ON THE SHELVES!  There are a lot of products you’ve never seen because you’ve never looked!
4. DON’T BUY THE SAME OLD, SAME OLD unless it’s a good healthy food that you love.  So many people go off “diets” because they get tired of eating the same foods over and over.  My question would be:  WHY?  Our rule is every time we shop we buy something new and, if we like it, it goes on my favorite foods list so we don’t forget it!  Haven’t you ever bought something, loved it, forgotten it and MONTHS later you see it again and say, “Boy, if I had had that in the house I could have stay on program”.  
5. So, START YOUR OWN SHOPPING LIST! Go through your kitchen today and write down all the foods you have that you LOVE and are HEALTHY (good calories, not too much fat, good fiber) and, when it’s time to go shopping look that list over and begin your shopping list for the week.
6. ALWAYS SHOP WITH A LIST so you don’t get off track and, except for the one or two new products, STICK TO IT!
7. In order to stick with a list PRE-PLAN YOUR MENUS FOR THE WEEK!  At least do the dinners since they’re the hardest.  If you don’t have the foods in the house YOU’LL EAT ANYTHING!

So, there you have some BASIC rules but….let’s talk about what kind of foods to get according to labels.  What are the important things to look for on a label?

1. The first thing I look at are CALORIES!  
2. The second thing is HOW MANY SERVINGS PER CONTAINER!  These two things are really one thing in my mind.  Why?  Have you ever picked up a small package of something ( looks like a serving) and the calories are low and, after you’ve eaten it, gone back and found out it was something like 2 1/2 servings?  Too late to do something then.  Check out some candy apples – one serving, huh?  NOT! I’ve seen lots that are 2 SERVINGS!  Have you ever shared one?  Of course not!  Some bottles of beverages that LOOK like one serving are actually two!  I’ve even seen an ice cream BAR that was two servings.  Check!! You’ll be amazed!  If you know that once you buy that 2 1/2 serving chip bag that you’ll no doubt eat the whole thing PUT IT BACK AND PUT IT BACK FAST!!!
3. Okay, so next I want to see the fat count.  We need fat in our diet, actually it takes fat to burn fat, but we don’t need TOO much.  Thirty five to forty five grams a day is about right for most of us but we want HEALTHY FAT!  Limit saturated and  trans-fat (found in lots of packaged foods – it’s on the label as hydrogenated or partially hydrogenated oil and should be limited to 1 to 2 grams a DAY).  Then we have polyunsaturated and monounsaturated.  These are the GOOD fats.  To break it down – saturated fats lower the good cholesterol, trans-fats lower the good and raise the bad, polynsaturated lower the bad, monounsturated lower the bad and raise the good!  
4. Next step is CHECK THE FIBER.  If you’re buying whole grain foods and eating lots of fruits and vegetables you’re probably getting some good fiber.  Example – a white flour tortilla has practically no fiber, the whole grain one I use (La Tortilla Carb Cutting) has 7 grams of fiber.  My Fiber One bar has 9 grams.  Popcorn has around 4 grams for 3 1/2 cups.  You want at least 25 to 35 grams of fiber a day.  It fills you up and keeps you satisfied so you don’t eat too much!
5. The SUGAR count is something to check up on also.  Every four grams is one teaspoon so keep it down BUT check the ingredients for what kind of sugar.  An apple would have a sugar content if it had a label but it’s fructose so that’s okay!  We’ll talk about sugars in a later blog.
6. And last CHECK THE SODIUM!  A 2,000 calorie diet (which most of us are eating less than) should stay at or below 2,400 mg.  We all know that too much sodium is not good for our health BUT IT ALSO WILL MAKE YOU RETAIN FLUIDS AND SHOW IT ON THE SCALE.  Leave it to me to find the most important reason not to have too much sodium (kidding!).  But really, eat Chinese food one night and the next day you might be up a couple of pounds.  If you’re in my class I’ll always remind you to drink more and the real number will show the next week.

Okay guys!  If you have any questions about the above, leave a comment and I’ll answer it in an upcoming post or, if you need it, I’ll get right back to you.  Make it a great week!!

HOLIDAY EATING! coming soon

COMING SOON

MY FAVORITE FOODS

Here’s where you’ll find lists of foods that I’VE TRIED and wouldn’t do without, sort of staples in my home. They’ll always be listed in the FAVORITE FOODS category on the right so check them out.  They help me stay at my goal weight and, for the most part, are healthy foods that will contribute to a healthy and longer life!  Send me your favorites and I’ll try them and add them to the list.  This list will continually change as I find new foods.  So, just check the category you’re interested in and, this week, try some new foods!

FROZEN MEALS/FOODS

1. Kashi Chicken Florentine
2. Lean Cuisine Sante Fe Style Rice and Beans
3. Smart Ones Sante Fe Style Rice and Beans
4. Quorn Cranberry and Goat cheese Chik’n Cutlets
5. All Quorn Products!
6. Amy’s Rice Pasta Macaroni and Cheese
7. Kashi Mushroom Trio & Spinach Thin Crust Pizza!! Yummm!
8. Trader Joe’s Garden Vegetable Lasagne (more TJ’s under TJ’s foods)
9. Healthy Choice Cafe Steamers
10. Healthy Choice Frozen Meals
11. CHECK UNDER FROZEN/VEGETARIAN SINCE I END UP THERE A LOT
12. I’LL ADD MORE HERE LATER – SEND ME YOURS!!!

TRADER JOE’S FOODS

1. Frozen BBQ Chicken Pizza
2. Frozen Biryani Curried Rice
3. Frozen Cherries
4. Frozen Chicken Orange Mandarin (my fav)
5. Frozen Fire Roasted Bell Peppers and Onions
6. Frozen French Green Beans – their best seller
7. Frozen Haas Avocado Halves – what a great idea!
8. Frozen Italiano Stir Fry
9. Frozen Mahi Mahi Fish – very mild
10. Frozen Mango Fruit Chunks – great snach
11. Frozen Meatless Meatballs
12. Frozen Melange a Trois Vegetables (strips of peppers for stir frys)
13. Frozen Nouveaux Meatless Patties – the best yet
14. Frozen Organic Brown Rice (in packets)
15. Frozen Pasta Italiano with Eggpant & Zucchini – 1/2 bag 240 calories – another fav!
16. Frozen Pineapple Fruit Tidbits
17. Frozen Roasted Vegetable Enchiladas – 130 calories (260 calories for the whole container)
18. Frozen Shrimp
19. Frozen Shrimp Egg Rolls
20. Frozen Sweet Potato French Fries
21. Frozen Potato Pancakes
22. Frozen White Ruffy Fish
23. Frozen Breaded ChickenLESS Nuggets
24. Frozen Garden Vegetable Lasagne
25. Frozen Stir-Fry Vegetables
26. TJ’s meringues (like Miss Meringues, only cheaper)
27. TJ’s Multiseed flatbread crackers
28. TJ’s organic blueberry fruit spread – to die for!
29. TJ’s pumpkin butter -seasonal
30. Refrigerated – Fancy Brand String Cheese
31. Refrigerated – Applegate sliced herbed turkey
32. Refrigerated – BBQ Shredded White meat chicken
33. Refrigerated – Goat cheese log w/cranberries – yummm (great on salads) – seasonal
34. Refrigerated – Monterrey Jack Snack Sticks (real cheese in portion size sticks)
35. Refrigerated – Shredded Soy 3 cheese blend
36. Refrigerated – Vermont Goat Cheese Log (melts on burgers)
37. Refrigerated – chicken tenders
38. Refrigerated – Corman Light Spreadable Butter
39. Refrigerated – Red Pepper Hummus
40. Refrigerated – Spinach/Fontina Chicken Sausage
41. Refrigerated – Sushi Rolls
42. Refrigerated – Santorini Style Egg White Salad w/spinach, feta & parmesan cheese
43. Refrigerated – Spicy Ranchero Egg White Salad
44. Refrigerated – Eggless Egg Salad (tofu)
45. Refrigerated – Chicken-less Pulled Chicken
46. Refrigerated – Chicken-less Strips
47. Refrigerated – Just of Leaves of Lettuce
48. Shelf – Apricot Sauce
49. Shelf – Better ‘n Peanut Butter – 2 1/2 grams fat compared to 16 in regular!!!
50. Shelf – Bombay Indian Potatoes
51. Shelf – Four cheese Lasagna (nuke for a minute or so) Filling!
52. Shelf – Roasted Red Pepper Tomato Soup – my VERY favorite soup!!
53. Shelf – Creamy Corn and Roasted Pepper Soup (1/09 – my NEW fav!)
54. Shelf – Butternut Squash and Apple Soup
55. Shelf – Raisin Bran Cluster Cereal
56. Shelf – Fruit Salsas
57. Shelf – 94% natural butter flavor Microwave Popcorn (130 calories a bag!)
58. Shelf – Peach Sauce (my fav)
59. Shelf – Whole Wheat Hamburger Buns
60. Shelf – Blueberry Fiber Mini Cakes (12 g. fiber – 80 calories)
61. Shelf – Meringues, regular and mini (1 cal. each for mini)
62. Shelf – Whole Wheat Penne Pasta with Meatballs – 1 1/2 min. in microwave for a really great dish
63. Shelf – Fully Cooked Roast Beef Hash

As you can see we shop a lot at Trader Joe’s.  Some items are “come and go”, some may not be available in your state but there’s enough here to give you a sample of different foods.  Send me your favorites to try!

BEANS, SOUPS, NUT BUTTERS, SALAD DRESSINGS

Okay, so it’s a dumb grouping but I didn’t have enough of any of these to make their own category.  

BEANS:  I use canned!

 

1. Black Beans
2. Pinto Beans
3. Garbonzo Beans
4. Kidney Beans
5. Baked Beans (watch the calories)
6. Edamame (soy beansw)
7. Fat Free Refried Beans
8. Hummus (refrigerated section)

 

SOUPS:  canned soups are high in sodium so be careful

 

1. Campbell’s Select Harvest Light
2. Progresso Light
3. Amy’s Light (sodium)
4. Campbell’s Low Fat Cream of…..
5. Kitchen Basics or Swanson’s Chicken Broth (low sodium, low fat)
6. Trader Joe’s ROASTED TOMATO SOUP – my VERY favorite!!
7. Trader Joe’s Corn and Roasted Pepper Soup – my NEW very favorite!

 

NUT BUTTERS

 

1. IM HEALTHY Peanut Butter
2. Better ‘n Peanut Butter (we got at Trader Joe’s – 100 calories for 2 tablespoons and LOW fat!!!)
3. Almond Butter
4. and to go with them….Polaner Fruit Spreads!

 

SALAD DRESSINGS

 

1. Wish-Bone Salad Spritzers – only one calorie a spray!  I like the Balsamic Breeaze and Caesar Delight
2. Newman’s Salad Spritzers
3. Ken’s Steak House Fat Free Raspberry Pecan – 50 calories for 2 T. SO MEASURE
4. EATING RIGHT (Safeway’s Brand) Poppyseed & Caramelizer Onion – 60 calories for 2 T. but my fav!!
5. EATING RIGHT Fresh Garlic Caesar – 40 calories for 2 T.

MY FAVORITE FRUITS

Fruit is probably the best snack you can get and, since you need 3 to 5 servings a day…..enjoy!

1. Asian Pears
2. Cantaloupe
3. Clementines
4. Fuji Apples, Gala’s – those are MY favorites but try all different varieties – if you don’t like one you may like another as in….I don’t think delicious are delicious!
5. Grapes – try them frozen for a great snack.  Just clean, take off the stem, stick in a ziploc bag and freeze.  Kids love them!
6. Honeydew
7. Oranges
8. Pineapple, fresh 
9. Pluots (plum/apricot)
10. Watermelon (with salt!!)
11. Frozen Strawberries and Frozen Bananas are ALWAYS in my freezer for protein shakes
12. Canned Pumpkin (for crustless pumpkin pie!)
13. Canned crushed pineapple and pineapple chunks (drain and freeze the chunks for a snack)
14. Canned mandarin oranges

MY FAVORITE MEATS, SEAFOOD, POULTRY

I’m not a big meat eater but there are some I like a lot.  

1. Skinless, boneless, chicken breast – we barbeque a lot here in Tucson!  Make a bunch, measure, put in freezer bags and freeze for when you’re too busy to cook!
2. Pork tenderloin – really the other “white meat”.  Costco’s is 4 oz. for 110 calories.  You can’t beat that.
3. Aidell’s or Kirkland Chicken and Turkey Sausage
4. Jenny’Os Ground Turkey BREAST – the regular ground turkey can have as much fat as ground beef!  Always read the labels.  Forget the turkey breast in the freezer section in the “tubes”
5. Turkey Breast (it doesn’t have to be Thanksgiving to buy turkey but we just get the frozen breast, cook it, take off the skin and……go for it!
6. Gorton’s grilled fish fillets
7. Imitation Crab Meat (with cocktail sauce and rice crackers, yummm)
8. Salmon Steaks, frozen or fresh
9. Salmon, Canned, Red
10. Starkist Tuna in the packages – seasoned and great as  ”take to work or school for lunch” 
11. Frozen cooked shrimp (for stir-frys)

MY FAVORITE VEGETARIAN – FROZEN

You won’t see lots of meats in that category on my list since we eat a lot of vegetarian foods.  In some cases I’ll just list some of my favorite products and the the brand so you can check the rest of the products in that brand  yourself. Also check under the category TRADER JOE’S since we get a lot of our vegetarian food there.

1. Amy’s –  check them out
2. Amy’s Breakfast Burritos
3. Amy’s Cheese Free Pizza
4. Amy’s Wheat Free Pizza
5. Amy’s Rice Macaroni and Cheese
6. Boca – frozen – check them out
7. Boca Breakfast Patty’s
8. Boca Burger
9. Boca Ground Burger – use in place of ground beef
10. Boca Pizza
11. Gardenburger – Flame Grilled Burgers – some of the best burgers!
12. Gardenburger Meatless Meatballs
13. Gardenburger Meatless Riblet
14. Green Giant Harvest Burger for Recipes
15. Health is Wealth Munchees
16. Smart Ones Vegetarian Lasagna
17. Morning Star Farms Buffalo Wings
18. Wholesome and Hearty Gardenburger
19. Smart Ones Sante Fe Style Rice and Beans (nuke and then put over a big bowl of lettuce and top with salsa for a whole lot of food with about 300 calories)
20. Lean Cuisine Sante Fe Style Rice and Beans
21. Amy’s Bowls – Brown Rice and Vegetables
22. Amy’s Pocket Sandwich – Roasted Vegetables
23. Boca Meatless Lasagna
24. Morningstar Farms Bacon Strips