Category Archives: nutrition data

An Updated List of Healthy-Lifestyle and Weight-Loss Resources

Thrift stores have proved a treasure-trove of resources for books to add to my “fitness library”. Averaging around a tenth of what these tomes would cost new, I’ve come across some great reads. If memory serves me right,  Mark Twain said, “I am a part of all that I have met”, and this holds true for my gleaning info from these well-written books.

From some sources, perhaps just a few thoughts might be what I’ve imprinted on my mind, while others have dozens of dog-eared pages I peruse from time-to-time. The First Place 4 Health materials, Thoroughly Fit, Bod 4 God, Never Say Diet, and Winning the Food Fight are written from a Christian perspective, and the others are secular reads.

All these (please see my updated “Resource Faves” at the top of my page) have an important place on my book shelf, as they’ve helped keep me focused on my weight-loss journey, which I’ve discovered has no end! Indeed, my healthy eating plan isn’t  a diet… something I “get on” and plan to “get off” at some time when my scale hits the number I’m seeking. It’s a lifestyle I plan (and pray) to continue as long as I have the physical and mental abilities to do so.

Yes, these resources are “part of all that I have met”, and I’m thankful that they’ve found their way into my possession!  Since this is my hundredth blog as Slimvictory, I thought this would be a good topic for this milestone!

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My favorite place to find “new” resources for my library!

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Filed under example, mindset, nutrition data, perspective

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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Filed under food, healthy eating, making changes, menu planning, nutrition data, physical fitness

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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Filed under calorie reduction, counting calories, decisions, exercise, food, healthy eating, healthy weight loss, label-reading, making changes, menu planning, nutrition data, physical fitness, snacks

LIGHT food on A&E show “HEAVY”?

As many of you are surely doing, I again tuned in for “Heavy” on A&E last week. Reasons for being overweight run the gamut, but it boils down to regularly overeating and/or eating too much of the wrong variety of foods.

Well, I’ve been waiting to see participants actually sit down to a meal, and on this latest show, it finally happened. After pushing themselves to the limit with gym exercises, walking and swimming, the featured guy and gal sat down to a spartan  dinner.  We were just given a quick glance at the plates, but the discouraged expression on the faces of the two diners was certainly evident. A glimpse at the meal showed what looked to be an average-size bowl of greens-based salad, about a half-cup scoop of  something I’m assuming was a protein source or possibly a protein/grain combo, a tiny serving of vegetables, and a drink. Perhaps this was not the whole meal, but that’s all viewers were shown. (One of the elite spa’s employees did mention that participants’ daily calorie quota ranged between 1200 and 1800 calories, which is certainly a reasonable amount for those wanting to lose weight.) 

But from my perspective, those who see this kind of meal, and think such a strict regimen is what is required to rid themselves of excess poundage are being given an unrealistic model.  My calorie goal is 1400 daily, and my lightest meal of most any day is around 350 calories, which, well-planned, provides me nourishment and satiety for a few hours. Here’s an example of two meals that add up to around 750 to 800 calories, leaving around 600 calories for the other meal and a couple of snacks:  Breakfast – 2/3 cup oatmeal, 1 slice 50-calorie whole wheat toast, 2 tsp. vegetable-oil spread and a bit of jelly, 1 cup 1% milk, coffee, and a piece of small fruit. Lunch – about 3-ounces lean protein, 1 fat serving, 2 non-starchy veggies (half-cup servings), 1 to 2 grain/starch servings and a fruit.

It has been exciting and impressive to see the results and changes in both weight and attitude in “Heavy” participants at the end of 6 months, but the process being a role model on how weight loss is done wouldn’t be one that’d draw many devotees. I’m hoping, on future shows, to see meals that would give encouragement to the everyday Joe or Joni, that calorie-reduction does not have to equal deprivation.

Surely one of the program’s goals is to see participants lose as much as possible in the 6-month time frame. However, for those who – armed with knives and forks – are doing daily battle in kitchens and cafeterias across the country, there is hope: by eating wisely and healthfully, and exercising most days, a person could realistically expect to shed around two pounds a week (over 50 pounds in six months, which is a great accomplishment), and provide a LIFESTYLE one could live with. Your thoughts?

 (A note from Slimvictory: if you’d like to receive new articles as they post, please sign up on my home page. 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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Filed under calorie reduction, counting calories, food, healthy eating, healthy weight loss, meal preparation, menu planning, nutrition data, recipes

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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Filed under calorie reduction, counting calories, food, fruit, healthy eating, healthy weight loss, label-reading, meal preparation, menu planning, nutrition data

“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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Filed under calorie reduction, counting calories, decisions, food, label-reading, making changes, meal preparation, menu planning, nutrition data