YOU on a Diet ( 11/01/07 - 02/29/08 )

[Wolfpax24]

Hey all- I did not do much posting yesterday-
I hope all had a great thanksgiving!
I am tweaking my w/o/e once again, to make it healthier.

You gals are awesome sharing these wonderful recipes.
thanks!

[jezzie]

I am tweaking my w/o/e once again, to make it healthier.

Did you create your plan based on any of the established LC plans?



•Soy Sauce Secrets

Trading in your saltshaker for a bottle of soy sauce may help reduce your risk of blood clots.

A recent study revealed that soy sauce contains antiplatelet compounds that may help thin the blood. This, in turn, could help reduce the risk of clotting and stroke. Just remember, however, that soy sauce is high in sodium. If you choose soy sauce to season your food, use it sparingly, just as you would table salt.

Regular soy sauce contains about 300 milligrams of sodium per teaspoon. To help you stay below the recommended limit of 2,400 milligrams of sodium per day, look for reduced-sodium soy sauce, which contains about 175 milligrams of sodium per teaspoon. Half a teaspoon of table salt contains about 1,000 milligrams of sodium.

RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.

[Wolfpax24]

jezzie--

I have used so many different low carbs plans, some known well- some not as well. The one I use now is Ellis ultimate diet secrets, where he says to make carbs 25% of calories. The trick is also to get lower fats too- sometimes hard to do, when eating less carbs but it is doable.

Overall I want my eating to be healthy. I don't want to regain weight I have lost as I have in the past. I want it to be something I can live with for always. I have been doing lots of researching. I want low carb,low fat, and low on the glycemic load index.

Give me the WORLD I SAY- THE WORLD!!!!

[jezzie]

Libby-Yoadie, Prairie-Yoadie, Pat and Pootie
Wolf: 'Healthy' is a great guideline for choosing/developing an eating plan.


Saturday's food

Pre-Breakfast:
2 cups half decaf with evaporated milk
raw almnds

Breakfast:
old fashioned oatmeal w/cinnamon & wildflower honey
banana

Snack:
6 oz. Vanilla soy milk, apple

Lunch:
PB&J sandwich on Rudy's 7 Grain w/Flax
romaine, red bell pepper salad w/ oil & vinegar

Snack:
4 oz. concord grape/cranberry 100% juice, banana

Dinner:
none ... slept through dinner

[jezzie]

•A Perfect Pear

You'll be doing your health a favor if you make pears one of your daily fruit helpings.

Studies show that getting more fruit fiber in your diet can lower your risk of colon cancer. Pears offer about 15% of the recommended daily intake of fiber. And with more than seven varieties available commercially in the United States, you'll be sure to find one you like.

A medium pear contains about 4 grams of dietary fiber as well as 200 milligrams of potassium. There are more than seven varieties of pears available commercially in the United States, including Anjou, Bartlett, Red Bartlett, Bosc, Comice, Forelle, and Seckel. Many varieties are available year-round.

Other fruits high in fiber include apples, oranges, and strawberries.

RealAge Benefit: Eating a diverse diet, including 4 servings of fruit per day, can make your RealAge as much as 4 years younger.

[pooticus]

Good morning Jezzie, Libby, Prairie and Pat!!!! to all!

Well gosh today was the family Thanksgiving. I think I'm becoming a curmudgeon. I loved being with my family but I actually found myself feeling resentful during the day of being "off of my schedule" as far as food goes (disordered thinking I believe). I have come to really enjoy the foods I eat on this diet and look forward to the assurances that I will lose weight while eating them.

Yesterday I felt like I had little control over food. Not that I was out of control but more that I had little say in it? Does that make sense? I made the best choices I could at the time and all in all didn't do too badly but I still resented not being able to have my own balanced meals.

So here is yesterday's food report with totals. All in all not too bad. Had 3 glasses of wine over the course of the late afternoon and evening. They were nice but I have also come to resent the empty calories in alcohol, too. I shoulda just declined the wine and gone in favor of my water but didn't want to be a party pooper.

B-
24 oz Decaf Coffee - black

L-
12 Triscuit
1 oz Chicken, Breast - marinated - baked
1/2 Jalapeno
2 oz Hard Cheeses (Gruyere, Cheddar)
1/2 c Carrots

S-
None

D-
2c Green Salad - Romaine, Spinach, PurpOn
1/8 c Craisins
1 tsp Pecans - toasted
2 tsp Vinaigrette
1 - 1/2 oz Turkey, Breast
1/3 c Dressing w/Gravy
1/8 c Veggie Spaghetti
7 Asparagus Spears - small
1 Tbsp Olive Oil
1 Bite Sweet Potato Pie - less than forkful
3 Glasses Red Wine (3.5oz glasses)

Totals:
Total: 1259
Fat: 59 527 43%
Sat: 17 150 12%
Poly: 11 100 8%
Mono: 27 240 19%
Carbs: 88 294 24%
Fiber: 15 0 0%
Protein: 53 211 17%
Alcohol: 29 203 16%

All in all not toooooo terribly much damage but still a lot of empty pointless calories and very very very low fiber and high fat. :-/

Today is a clear liquid diet day in preparation of my surgery tomorrow. I also have to take a 1/2 bottle of Mag Citrate at lunch and evening to um, well clean my whistle so to speak. I found this really nice broth from Imagine Organics that is 2 for $5.00 for a 1liter box (cheaper than Swanson's Natural Goodness Box) and it's made from Organic Free Range Chickens. Has nothing besides broth made from chicken and veggies with no preservatives as I remember. Only 95g of Sodium per serving!!!! So I will have that today and hot water along with SugarFree Strawberry Jello. YUUUUUmmmmmy!

Here is what today's food will look like since I won't be posting for the next few days!

B-
24 oz Water - Hot
1c Broth - Imagine Organic Low Sodium
1 Jello - SugarFree - Strawberry

L-
1c Broth - Imagine Organic Low Sodium
1 Jello - SugarFree - Strawberry
24 oz Water - Hot
1/2 Bottle Mag Citrate

S-
24 oz Water - Hot
1c Broth - Imagine Organic Low Sodium
1 Jello - SugarFree - Strawberry

D-
24 oz Water - Hot
1c Broth - Imagine Organic Low Sodium
1 Jello - SugarFree - Strawberry
1/2 Bottle Mag Citrate

24 oz Water - Hot

Totals:
Total: 120
Fat: 4 36 36%
Sat: 0 0 0%
Poly: 0 0 0%
Mono: 0 0 0%
Carbs: 4 16 16%
Fiber: 0 0 0%
Protein: 12 48 48%
Alcohol: 0 0 0%

Hugs to all and have a happy LC day! Be good to yourself!

[PrairieMystic]

I love the yoad plan even though I've made a few U-turns lately with potatoe chips
I got the book a couple weeks ago but it somehow made it to my sons house, which I'm actually very pleased about. He's only 22 and at a healthy weight but apparently very health conscious too.
Sunday's WOE
B - toast with peanut butter and reduced sugar blueberry jam
S - homemade oatmeal cookie (very low sugar)
L - homeade beef and barley soup
S - apple
D - cleaning the fridge out today so a little bit of everything

Exercise- washing walls, and cleaning cupboards

[jezzie]

Today is a clear liquid diet day in preparation of my surgery tomorrow.

Good luck to you tomorrow. ..... Is the red jello allowed?

I'm going to guess your Personal Plan is based on Eat Fat, Get Thin?
Gosh I'm being awfully nosy the last couple of days. lol.

When I'm doing my brown rice in the crockpot I use the organic broth
and two of the no sodium bullion packets.
Which have sugar in them but relative to the amount of rice it's negligible.

Hi Prairie ...that's a tough way to get exercise.
.

[pooticus]

Originally Posted by jezzie

Good luck to you tomorrow. ..... Is the red jello allowed?

I'm going to guess your Personal Plan is based on Eat Fat, Get Thin?
Gosh I'm being awfully nosy the last couple of days. lol.

When I'm doing my brown rice in the crockpot I use the organic broth
and two of the no sodium bullion packets.
Which have sugar in them but relative to the amount of rice it's negligible.

Hi Prairie ...that's a tough way to get exercise.
.

Hi Jezzie, no not on EFGT. Those are my friends from when I was doing that diet. I'm on a special diet now made by my nutritionist because of fatty liver and also because of diabetes 2/pre-diabetes and for weight loss.

My daily goal numbers are this:

25-30% Fat/day (Mainly from Olive oil or Canola oil or naturally occuring oils in foods. Avoid saturated fats)
25-50 g of Fiber/day
40-60 g of Protein/day (ideally closer to 40-50g from things like yogurt, grains, veggies, poultry & finfish - organic antibiotic/hormone free/wild caught)
160-ish g of Low GI Carbs (mainly veggies and only whole grains)
1000-1200 cals
2 Multi-vits with Calcium and Vitamin D

so it's actually more close to Oz's YOU plan. I have just not been doing great lately on getting in all my calories for the day and on keeping my fat down. He wants me to eat at the same time every day if at all possible. He doesn't want me going longer than 4 hours between meals. He doesn't want me going lower than 1000 cals. He wants me on a low adrenergic diet with low low low saturated fats. He wants me on an alkaline diet because of my blood work (bloodwork shows my acid balance isn't good).

Here's what it said on my instruction sheet:

BOWEL PREPARATION:

The day before surgery:
Only clear liquids (Example: Jello, tea, water, juice, broth, 7-Up, Sprite - No Milk or Coffee).

4:00pm - Drink first 1/2 of bottle of Fleet Phosphosoda with a glass of water (I'm guessing that's like Mag Citrate?)

7:00pm - Drink the second 1/2 of bottle of Fleet Phosphosoda with a glass of water.

Do not eat or drink anything after midnight the day before surgery. Take required medications in the morning of surgery with a small sip of water.


So I don't know? I'm thinking I can have jello but maybe I should have orange flavor instead of strawberry? What do you think?

Thanks for the well-wishes Jezzie. I will miss you all!!

[jezzie]

Originally Posted by pooticus

So I don't know? I'm thinking I can have jello but maybe I should have orange flavor instead of strawberry? What do you think?

It's been years since I had surgery. (I think 23 years)

I was thinking of my five colonoscopy preps which are probably different.
I had lemon jello. ... So the gastro doc wouldn't mistake the jello for blood.
.

[pooticus]

Originally Posted by jezzie

It's been years since I had surgery. (I think 23 years)

I was thinking of my five colonoscopy preps which are probably different.
I had lemon jello. ... So the gastro doc wouldn't mistake the jello for blood.
.

I would bet you are right. I have a vague recollection of those instructions from when I was working at the hospital years ago while in college.

Do you think Orange flavor would be good enough? I don't really wanna go to the store lol. I do have some Knoxx I could make using liquid Splenda and Lemon or Orange flavoring!

Whaddayathink?

[jezzie]

Originally Posted by pooticus

Do you think Orange flavor would be good enough? I don't really wanna go to the store lol. I do have some Knoxx I could make using liquid Splenda and Lemon or Orange flavoring!

Whaddayathink?

I really don't like to give anything that seems like medical advice.

But to me ..... orange jello isn't as close to "clear" as lemon.
I guess your doctor wouldn't appreciate a Sunday call about jello.

[pooticus]

Originally Posted by jezzie

I really don't like to give anything that seems like medical advice.

But to me ..... orange jello isn't as close to "clear" as lemon.
I guess your doctor wouldn't appreciate a Sunday call about jello.

hahahaha! I don't imagine she would appreciate it! Maybe I will just abstain from jello. It's not as if I need it. And I can do just as well with the broth.

And I hear ya on the medical advice too. It's so hard to refrain from it, isn't it? Especially since I stayed at a Holiday Inn Express once!

[jezzie]

•Protein Power

Protein doesn't only help you build strong muscles, it can help keep your bones strong, too.

Research shows that getting an adequate amount of protein in your diet may help you maintain your bone mineral density as you age. A recent study revealed that people who consumed the least amount of protein had the greatest loss of bone mineral density over time. Approximately 15% of your daily calories should come from protein.

Low protein intake is associated with reduced bone mineral density in the leg and spine in the elderly. But getting 15% of your daily calories from protein may help protect your bones. To get 15% of daily calories from protein, a person who consumes 2,000 calories per day would need to have approximately 300 of those calories come from protein.

Three hundred calories of protein would be equivalent to about 3/4 cup of roasted, skinless chicken breast or a 4-ounce steak. You also can get protein from non-meat sources, such as tofu, beans, cheese, and nuts.

However, the number of grams of protein people should consume per day differs depending on their age, weight and height, and activity levels.

RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

[jezzie]

Sunday's foods:

Pre-Breakfast:
2 cups half decaf with evaporated milk
raw almnds, banana

Breakfast:
old fashioned oatmeal w/cinnamon, wildflower honey
orange

Snack:
6 oz. Vanilla soy milk, Granny Smith apple

Lunch:
whole grain pasta w/hot pepper sauce, Parmesan
salad w/ extra virgin olive oil, apple cider vinegar

Snack:
6 oz. concord grape/cranberry 100% juice

Dinner:
salmon baked in olive oil and wine vinegar
broccoli

[jezzie]

•3 Reasons to Eat More Squash

Besides being a colorful side on your turkey plate, squash also comes loaded with good-for-you nutrients. Here are three good reasons to lap up that leftover squash:

1. Better blood pressure: Squash is rich in potassium, a mineral known for helping keep BP under control.

2. Healthier knees: Winter squash is high in beta cryptoxanthin and vitamin C, two nutrients credited with helping save joints.

3. Better appetite control: Squash is low in calories (as long as you don't douse it in butter and brown sugar) and high in fiber -- and together that can mean you eat fewer calories and feel fuller longer. The extra fiber can also be super helpful for sluggish bowels.

Versatile Veggie

Not sure how to use up that extra acorn or butternut squash? Start with these delicious dishes:

* Use it in a hearty, healthy soup along with your turkey leftovers.
* Substitute squash for spinach in your lasagna.
* Stew never tasted (or smelled) so good!
Get your slow cooker out for some Squash, Chickpea, and Red Lentil Stew

RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.

[jezzie]

Garlicy/Pecan Fried Chicken

* 1 lb boneless chicken breast
* 2 oz pecans
* 1/2 tsp salt
* 2 tsp spices (I use a combination)
* 4 cloves garlic
* 1/2 tsp ground pepper
* 1/2 tsp sugar
* 1 cup buttermilk
* 2 cups wheat flour
* 1/2 tsp garlic powder
* 1/4 tsp oregano
* 1/4 tsp ground pepper
* 1 tsp salt
* vegetable shortening for frying

1. The key is the marinade. A great deal of this will end up sticking to the chicken when you fry it, but it also flavors the chicken and makes it more moist. Place the pecans, 1 tsp salt, the spices, the garlic cloves, half the pepper, the sugar and the buttermilk in a blender. Pulse and blend until the garlic and pecans are chopped up very finely.

2. Place the chicken in a nonreactive bowl and pour the buttermilk mix over it. Mix everything so that all the chicken is evenly coated. Place the bowl in the fridge and marinate for at least two hours and up to eight hours or more. Stir thing every once in a while.

3. Get the flour coating ready. In a strong plastic food storage bag, or a doubled weak bag, place the flour and the remaining spices. Shake it up a bit to get things evenly mixed.

4. Get your fry pan ready by heating enough shortening to reach halfway up your chicken pieces to a good fry temperature. It will be hot enough when a pinch of flour will sizzle a bit when dropped in.

5. When you're ready, take a piece of chicken, making sure to coat it with buttermilk as much as you can, and place it in the bag of flour. Shake the bag to get the piece totally caked in flour. Doing this too much is better than not doing it enough.
When it's good and caked, take the piece out and put it into the hot oil.

Fry one side completely and then fry the other. (about 4 minutes each side) Don't flip things back and forth. Don't crowd the pieces at all. Give them plenty of room. As each piece is done, drain it on paper towels. Cut open the first piece to make sure you're timing things right.

[jezzie]

Squash Stew

Ingredients

* 3/4 cup dried chickpeas
* 2 1/2 pounds butternut squash, peeled, seeded and cut into 1-inch cubes
* 2 large carrots, peeled and cut into 1/2-inch pieces
* 1 large onion, chopped
* 1 cup red lentils
* 4 cups vegetable broth
* 2 tablespoons tomato paste
* 1 tablespoon minced peeled fresh ginger
* 1 teaspoon ground cumin
* 1/2 teaspoon salt
* 1/4 teaspoon freshly ground pepper
* 1/4 cup lime juice
* 1/2 cup chopped roasted unsalted peanuts
* 1/4 cup packed fresh cilantro leaves, chopped

Directions

1. Soak chickpeas in enough cold water to cover them by 2 inches for 6 hours or overnight. (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour.) Drain when ready to use.
2. Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, and pepper in a 6-quart slow cooker.
3. Put on the lid and cook on low until the chickpeas are tender and the lentils have begun to break down, 5 to 6 1/2 hours.
4. Stir in lime juice. Serve sprinkled with peanuts and cilantro over brown rice.

[jezzie]

Turkey & Squash Soup
6 servings

2 teaspoons canola oil
2 leeks, trimmed, thoroughly cleaned and chopped (3 1/2 cups)
3 cloves garlic, finely chopped
5 cups reduced-sodium chicken broth
2 pounds butternut squash (2 medium), peeled, seeded and cut into 1-inch cubes
2 tablespoons chopped fresh thyme or 2 teaspoons dried thyme leaves
1 pound turkey cutlets, cut into 1/2-by-2-inch strips
2 cups frozen corn kernels
2 tablespoons lime juice
1/2 teaspoon crushed red pepper
freshly ground pepper

1. Heat oil in a large heavy pot over medium-high heat. Add leeks; cook, stirring often until the vegetables begin to soften, 3 to 4 minutes. Add garlic and cook, stirring constantly, 1 minute more.
2. Stir in broth, squash, thyme; cover and bring to a boil. Reduce heat to medium-low and cook until the vegetables are tender, about 10 minutes.
3. Add turkey and corn; return the broth to a simmer. Simmer until the turkey is just cooked through (about 4 minutes). Add lime juice and crushed red pepper. Gently warm the soup until heated through.

[jezzie]

Monday's Food

Pre-Breakfast:
2 cups half decaf with evaporated milk
raw almnds, banana

Breakfast:
slow-cook oatmeal w/cinnamon, wildflower honey
orange

Snack:
concord grape/cranberry 100% juice
Granny Smith apple

Lunch:
pizza on whole wheat tortilla
salad w/ extra virgin olive oil, red wine vinegar

Snack:
6 oz. Vanilla soy milk, banana

Dinner:
crockpot spicy pumpkin/bean soup with brown rice

[jezzie]

Can't wait ..... Wednesday's Oprah Show .....

The Woman Who Lost 530 Pounds

The most jaw-dropping weight loss stories we've ever had! Whether you have 5 or 100 pounds to lose,
our new challenge will get you started!



•It's a Real Stretch

Keeping your body limber may help you fend off arthritis.

Very flexible people may be less likely to develop arthritis in their joints compared to their stiffer peers, according to research. Flexible people also appear to have better bone mineral density. Retain your flexibility as you age by doing a set of all-over body stretches each day.

Good exercises for maintaining your flexibility include yoga, tai chi, and swimming. These exercises can increase strength and flexibility without injuring joints. A series of gentle stretches that you do on your own also can help keep your limbs limber.

RealAge Benefit: A physical activity program that builds stamina, strength, and flexibility can make your RealAge as much as 8.1 years younger.

[PrairieMystic]

mm i think the squash stew would be good with black beans too!
I'm not a big fan of chick peas unless its in hummus *yumm*