Category Archives: menu planning

Resources for healthful eating

This tiny book contains a wealth of helpful hints for weight control.

 As I’ve journeyed through the struggles of weight loss and am hanging tenaciously to maintenance, I’ve picked up some of my favorite reads to peruse again for support and encouragement.

Found in a local thrift story, “Dieting in Real Life: 101 Tips and Inspiration for a Healthier You”, by Ellen Sanna, quickly came one of my prime resources. I kept it by my bed, so I could read one or two of the author’s 101 tips daily. The book, about the size of my hand, contains much wisdom and knowledge (both spiritual and secular) condensed into quick-to-read topics. It is divided into five sections: Changing our attitudes, Changing our eating habits, Curbing our desires, Spending more calories, Dieting and our emotions.

Related quotes add emphasis and clarity, and data from pertinent studies and accepted nutritional data help readers make appropriate lifestyle modifications. She introduces each tip with a sentence overview, and then adds a paragraph or two of details. Here are a few of her intros:

  • “Keep your hunger from becoming overwhelming by eating small meals and snacks evenly distributed throughout the day.”
  • “Stop focusing only on your weight; focus on the rest of what life has to offer.”
  • “See your body as a valuable tool God has entrusted to you.”
  • “Only eat when you’re hungry, and stop eating when you’re full.”
  • “Don’t cut breakfast.”
  • “Keep a journal of what you eat.”
  • “Pray before you eat.”
  • “Don’t clean your plate.”
  • “The next time you are tempted to binge, imagine that someone you respect is watching you.”
  • Exercise when you get the urge to eat.”
  • “Don’t waste time feeling guilty.”

If you are interested in purchasing this book, which was written in 2003, you’ll probably have to check some place like eBay or Amazon. However, it’ll be well worth the effort to track down!

If you want to receives updates from Slimvictory, you can subscribe at the top of my page. Your comments are encouraged and appreciated!

 

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Planning a healthier Easter basket

Great news…you can assist the Easter Bunny this year! Just a little creative planning  can change a traditionally sugar-charged holiday into a healthier one.  Check my blog (written for my Sparkpeople.com page) below for some ideas, and then add your own.

http://www.sparkpeople.com/mypage_public_journal.asp?id=JUSFOLK.

Smiles from Slimvictory:)

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Eye-foolery

Simple tricks can help us eat less. Here’s a blog I published about the topic on my Sparkpeople.com page. If you’ve never checked out Sparkpeople, I highly recommend it – the nutrition/weight-loss/healthy-lifestyle tools are incredible!

Smiles from Slimvictory!

http://www.sparkpeople.com/mypage_public_journal.asp?id=JUSFOLK.

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When does 100 equal 10? (small changes matter)

You never know when you’re going to hear a brief tidbit of info that can be of significant importance. Recently, our local YMCA offered a program on healthy lifestyles with a focus on weight loss. As the dietician shared, I wrote down her info, much of which I already knew. One thing, however, stood out.

If we are overweight, most of us want to lose it quickly without much being required in the way of change, right? But if we’re honest, we could probably look back and see that our weight gain didn’t happen over a three-month period, or even a year’s time. You might notice that you added ten pounds every year or two, which didn’t make a noticeable change because it was so gradual (“Hmmm, these old pants are out of style anyway, I’ll go find some new ones that fit better”). Years ago, I came across a couple of my maternity outfits, and decided to try them on. To my chagrin, I couldn’t even zip up the back of the dress, and the pants wouldn’t fit over my thighs!

Ten pounds annually over a four to  five-year period…the simple math shows that to be a noticeable weight gain. But the truth is (as the dietician pointed out), we can easily lose ten pounds a year without any significant lifestyle change. How is that possible? Two ways: Cut 100 calories a day out of your food consumption or burn 100 extra calories daily through exercise (depending on your current weight that could be as little as a 15-minute walk at a decent pace).

100 calories is just about nothing! Serving sizes and calorie counts vary by brand, but here’s a rough estimate of items that are about 100 calories each: a piece of toast with spread, eight ounces of regular soft drink, ¾ ounce of a chocolate candy bar, two hot wings, ¼ cup ice cream, or (gasp!) ⅓ of a slice of pepperoni pizza.

So, since 3,500 calories equals a pound, if we do the math, subtracting this amount from our daily calorie intake will allow us to lose around 10 pounds in a year, or…adding these extra calories daily will make the scale show a 10 pound increase this time next year (and the next…). Just a little bit of time learning about calorie counts of your favorite foods can help you make wise decisions that’ll whittle the waistline; an easy-to-navigate site I often use is www.calorieking.com.  What choices will you choose to implement this week?

Note from Slimvictory: if you’d like to receive new articles as they post, you can subscribe on my homepage. Your comments are welcome and appreciated.

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Super-simple Tilapia Recipe

Fish and other lean protein can help produce weight loss. (Photo by Ann Maniscalco)

I had made up my mind I would not like tilapia…until I tasted some cooked in a rich, spicy, butter sauce. Deciding to try my hand at a healthier recipe, I came up with this:

  • Tilapia fillets (3-4 ounces each)
  • Parkay buttery spray
  • Cajun spice (I use Chef Paul Prudhomme’s Meat Magic)
  • Lemon pepper

Preheat oven (or toaster oven) to 350 degrees. Line pan with foil. Lightly spritz fillets with buttery spray on both sizes, and dust with spices. Cover and bake about 15 minutes; uncover and bake about 10 more minutes or until done.

I had also decided I was not going to like Mrs. Dash, but I made one fillet with the buttery spray and a good sprinkle of the Original Blend of Mrs. Dash, and found it to be incredibly tasty as well. Either way, a heart-healthy dish, for sure!

(Note from Slimvictory – if you’d like to receive my new articles as they post, please subscribe on my home page. Your comments are welcome and appreciated.)

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On-the-run breakfasts can still meet nutritional needs

Breakfast on the run can still jumpstart your day (Photo by Ann Maniscalco)

A bowl of steaming oatmeal with a fresh-cut orange and a side of cinnamon toast, eaten leisurely with a couple of mugs of coffee is my choice of a day-starter. However, many people probably consider a “day-starter” the time their ignition keys make their car engine turn over.

And often, we don’t take time to eat. Yes, we all know how important a good breakfast is. The word comes from “break the fast”, which is exactly what the morning meal does. We may have not eaten for close to twelve hours, our physical engine is running on empty, and our metabolism is definitely stalling out.  Fuel is needed, but the morning time-crunch can prevent that from happening.

It’s so easy to grab a sugary treat as we breeze through the local fast-food joint, or run in the gas station. A fuzzy brain and some hunger pangs about 10:00 a.m. will probably be the results of this choice. However, a little pre-planning at the grocery store can help us fuel up and get our metabolism revving. A protein/carb duo is a wise morning choice, but in lieu of scrambled eggs and a whole-wheat muffin, the pictured breakfast can hold you in good stead. The Fiber One Chewy Bar provides a whopping portion of fiber to keep you satisfied (with only a few grams of sugar), the “pre-packaged, ready-to-eat” banana  is easy to consume and provides additional fiber, and a cup of milk (skim or 1%) provides needed calcium and also a chug-a-lug of protein. So in this quick “meal” (which you could grab-and-go, and  consume in five minutes before entering your workplace), you have good portions of healthy carbs, fiber, protein and calcium, all for about 325 calories.  

The fruit and milk are a healthy given, and there are many choices of breakfast-type bars on the market. Careful label-reading is advised, though, as some are loaded with sugar.

All in favor of a quick, healthy breakfast, raise your keys!

(A note from Slimvictory: if you’d like to receive my new articles as they post, you can subscribe on my home page. Your comments are welcome and appreciated.)

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“Weighing” the calorie trade-offs

All calories are not created equal! Consider the pictured packet of dressing: it contains 250 calories of delicious creaminess to enhance a sizeable salad. Now let’s say you’re looking for a quick lunch, and you stop in your workplace cafeteria, pick up a greens-based salad and a pack of dressing, and chow down. As tasty as it will be, how many hours of hunger-relief are you going to get? By mid-afternoon or earlier, will your stomach be rumbling, sending you down the hall to peruse the vending-machine offerings?

Probably so. But consider the other food choices in the photo. A cup of this hearty chicken-and-dumplings and a medium-sized apple would “weigh-in” at about the same calories. (Now, I’m not talking about the glycemic index here, only a calorie-comparable, filling meal, and one that could be conveniently brought from home and quickly-nuked.) This would likely keep many of us with an average appetite satisfied longer, especially if we had a substantial breakfast, which is always a good idea.

Let’s take it a step further. When figuring your daily food-intake “budget”, suppose you want to stay around the 1400-calorie range. Many restaurant meals (often just an entrée) will come close to or exceed that number. Since most of us get hungry at least three times a day, if we choose to indulge in one of these mega-calorie meals, we have two choices: stay hungry or exceed our goal-intake. Spending a little time learning calorie counts of your commonly-consumed foods/meals can help you get more bang for your calorie-buck!

 (Note from Slimvictory – if you’d like to receive new posts by e-mail, please sign-up on my home page. Your comments are welcome and appreciated.)

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