~*~ Making it through to maintenance ~*~

[Lurchy]

~*~ My Mediterranean Journey ~*~




Mediterranean Recipes

[Lurchy]

Metamorphosis is a biological process by which an animal physically develops after birth or hatching, involving a conspicuous and relatively abrupt change in the animal's form or structure through cell growth and differentiation. Some insects, amphibians, molluscs, crustaceans, echinoderms and tunicates undergo metamorphosis, which is usually (but not always) accompanied by a change of habitat or behaviour.

So, here I am... committing myself to a WOE that will produce a healthier me. I became conscious of my desire for change in early April of 2007. Not sure why it never seriously occured to me before that I could actually do something about the skin I was in. What got my attention was a book I had found on the Glycemic Index. From there I found LCF by happenstance. While reading here, I learned about the low carb lifestyle and how it has helped many people. I've also seen the support be invaluable. Since then, I've given totally low carb a try and that lifestyle isn't something I feel that I could live with long term. I did have success though while on it.

I really am not a huge meat eater and I found that consuming large amounts of fat gave me tummy troubles. But every weight loss plan needs foods within it that give you a sense of satiety. I am turning to whole grains for mine. Mind you, I have found through my learning process that avoiding white flours and sugars is best. This was also addressed in my book on the Glycemic Index. Armed with what I have learned to date... the journey begins.

[Lurchy]

Planning my menu for tomorrow... Breakfast will be whole wheat pancakes topped with lemon yogurt and blueberries. Lunch will be a sandwich made from whole wheat low carb bread, one slice smeared with a dab of sweet hot mustard and the other with whipped cream cheese, turkey slices, and cranberries and a small side spinach salad w/olive oil. Dinner will be broiled hawaiian shishkabobs (beef, cherry tomatoes, green peppers, onion, and pineapple) with a side of whole grain rice. I brush on french dressing and seasoning salt prior to broiling. Dessert will be fresh strawberries and splenda. If I feel the need for a snack, I have fresh veggies, 100 calorie packs of wheat thins, and a savory yogurt dip (drained yogurt, a dab of tomato paste, finely minced onion and garlic).

I'll be putting everything into fitday so that I end up with 1400-1600 calories.

Have a safe Memorial Day!

[Lurchy]

Mediterranean Diet for Heart Health

The Mediterranean diet is a heart-healthy eating plan combining elements of Mediterranean style cooking.
If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating, plus a splash of flavorful olive oil and perhaps a glass of good red wine, among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.

Most healthy diets include fruits and vegetables, fish and whole grains, and limit unhealthy fats. While these fundamental parts of a healthy diet remain tried and true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.

Benefits of the Mediterranean diet
The Mediterranean eating style significantly reduces the risk of further heart disease in individuals who had already had a heart attack. Remarkably, this benefit was not related to any significant difference in cholesterol levels — rather other components of the diet seem to work in concert to protect the body.

Key components of the Mediterranean diet include:

• Eating a generous amount of fruits and vegetables
• Consuming healthy fats such as olive oil and canola oil
• Eating small portions of nuts
• Drinking red wine, in moderation, for some
• Consuming very little red meat
• Eating fish on a regular basis
• Fruits, vegetables and grains

The traditional diet among some Mediterranean countries includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant-rich fruits and vegetables. This eating pattern has been associated with a lower level of low-density lipoprotein (LDL) oxidation — a change in LDL cholesterol (the "bad" cholesterol) that makes it more likely to build up deposits in your arteries.

Grains in the Mediterranean region typically contain very few unhealthy trans fats, and bread is an important part of the diet there. However, throughout the Mediterranean region, bread is eaten without butter or margarines, which contain saturated fat or trans fats.

Healthy fats
The Mediterranean diet doesn't view all fat as bad. The focus of the diet isn't to limit total fat consumption, but to make wise choices about the types of fat you eat.

The Mediterranean diet is similar to the American Heart Association's Step I diet, but it contains less cholesterol and has more fats that contain the beneficial linolenic acid (a type of omega-3 fatty acid). These fat sources include olive oil, canola oil and nuts, particularly walnuts. Fish — another source of omega-3 fatty acids — is eaten on a regular basis in the Mediterranean diet. Studies have shown that omega-3 fatty acids lower triglycerides and may provide an anti-inflammatory effect helping to stabilize the blood vessel lining. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans-fatty acids), both of which contribute to heart disease.

Choosing oils and fats
Olive oil. All types of olive oil provide monounsaturated fat, but "extra-virgin" or "virgin" oil are the least processed forms, and so contain the highest levels of the protective plant compounds that provide antioxidant effects.

Nuts.
Nuts are high in fat — up to 80 percent of their calories — but tree nuts, including walnuts, pecans, almonds and hazel nuts, are low in saturated fat. Walnuts also contain omega-3 fatty acids. Nuts are high in calories, so they should not be eaten in large amounts — generally no more than a handful a day. For the best nutrition, avoid honey-roasted or heavily salted nuts.

Wine
The health effects of alcohol have been debated for many years, and some doctors are reluctant to encourage alcohol consumption because of the health consequences of excessive drinking. However, light intake of alcohol is associated with a reduced risk of heart disease.

Red wine has an aspirin-like effect, reducing the blood's ability to clot, and also contains antioxidants. The Mediterranean diet typically includes some red wine, but this should be consumed only in moderation. This means no more than one 5-ounce glass of wine daily for women (or men over age 65), and no more than two 5-ounce glasses of wine daily for men under age 65. Any more than this increases the risk of health problems, including increased risk of certain types of cancer.

If you are unable to limit your alcohol intake to the amounts defined above, you have a personal or family history of alcohol abuse, or you have liver disease, refrain from drinking wine or any other alcohol. Keep in mind that red wine may also trigger migraines in some people.

Putting it all together
You can successfully incorporate the Mediterranean diet into your life by being an informed consumer and a smart shopper. Choose plenty of fresh fruits and vegetables, limit intake of red meat, eat fish — not fried or laden with butter or heavy sauces — at least once a week, don't be afraid of healthy fats such as olive oil, nuts and canola oil (but use these in moderation because of their high calorie content), and reduce or eliminate saturated fat and trans fats (also known as hydrogenated or partially hydrogenated oils) from your diet. Read food labels to see what you're really buying. Here are some specific steps you can take:

Eat natural peanut butter, rather than the kind with hydrogenated fat added.
Use butter sparingly, and don't think that "low fat" or "cholesterol-free" on the label means a product is necessarily good for you. Many of these items are made with trans fats.

Eat a variety of whole fruits and vegetables every day. Ultimately, strive for seven to 10 servings a day. Keep baby carrots, apples and bananas on hand for quick, satisfying snacks. Fruit salads are a wonderful way to eat a variety of healthy — and tasty — fruit.

Use canola or olive oil in cooking. Try olive oil for salad dressing and as a healthy replacement for butter or margarine. After cooking pasta, add a touch of olive oil, some garlic and green onions for flavoring. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter.

Substitute fish and poultry for red meat. Avoid sausage, bacon and other high-fat meats.

Limit higher fat dairy products such as whole or 2% milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese.

Eat fish once or twice a week. Water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid fried fish, unless it's sauteed in a small amount of olive oil.

Keep walnuts, almonds, pecans and Brazil nuts on hand for a quick snack.

If it's OK with your doctor, go ahead and have a glass of red wine at dinner with your pasta or fish. If you don't drink alcohol, you don't need to start.
Once you experience the delicious and healthy choices the Mediterranean diet has to offer, it just might become your favorite diet.

www.mayoclinic.com

[Lurchy]

Today's eats:

B: harvest wheat muffin & yogurt
S: coffee, sf white mocha syrup, skim milk
L: spinach salad w/moz cheese, cherry tomatoes, & olive oil, chicken veggie soup (used the last part of a rotisserie chicken), plain iced tea
S: blueberry shake w/7 Essentials, SB peanut butter cookie
D: baked tin foil pouch... fish fillet, asparagus, 1/2 sweet potato, onion slice, skim milk

[Lurchy]

Yanno, the discussion of "survival of the fittest" had come up on another thread and as I went to reply, I found the thread closed. Not sure what that was about. Anyway, I feel strongly about not wasting the life of any creature. Knowing that science does indeed place relevance on survival of the fittest, I found this article:

Rethinking natural selection

Most of the current discussion of evolutionary theory focuses on individual selection or, as it is sometimes phrased, survival of the fittest. Only the most successful individuals will pass on their genes to further generations, thus weeding out over time (or selecting "against") genetic traits that do not enhance an individual's chances of survival.

This sociobiological view explains "selfish" altruism, which generates reciprocal acts or otherwise facilitates survival within a group.

"But sociobiology and individual selection do not explain 'unselfish' unselfish behavior. By this I mean behavior that benefits others but potentially leaves the individual no opportunity to pass on his own genetic legacy," says Sussman. "To explain that, we must give more consideration to group selection and the benefits of sociality."

Charles Darwin himself believed that morality plays a role in human evolution by natural selection. A high standard of morality may give the individual and his children no advantage over other group members, Darwin wrote, yet it works to give his tribe an advantage over other tribes.

Thus, over time, groups whose members value morality or practice unselfish altruism are more likely to survive and thrive, passing on the genetic traits that encourage ethical behavior such as empathy, fairness and generosity.

[Lurchy]

This is a photo of my youngest. He is 4 yo (for another month). While I love him to pieces, he is not much help in my weight loss journey, lol.

[Lurchy]

Well, three full days of work coming up and planning ahead. Will, of course, be packing my food. Twelve hours is sooo long to be there, but I do enjoy my four days off every week.

Planned eats for the next three days:

S: Coffee w/sf white mocha syrup, skim milk
B: Harvest muffin & yogurt
L: SB tv dinner, small apple
S: Coffee w/sf white mocha syrup, skim milk
S: Grapefruit, splenda, SB snack bar
D: SB canberry walnut chicken salad kit or veggies and hummus

[Lurchy]

Oh my gosh... what a horrid day at work Friday was. It took me all of Saturday to download my anger, disappointment, and frustrations. I'm still not sure I'm over it. I actually left that day believing that I would not go back! I am better now though, and hopefully with my next couple of days off, I'll be able to reorganize my thoughts.

Needless to say, my eating has been sporadic. I couldn't eat anything Friday afternoon or night. On Saturday, I just wanted to sleep to somehow make everything okay again. I finally had to get out of the house. We went and paid bills and then browsed the dollar store. It was actually fun. Picked up a set of 6 towels and 12 washcloths, some actual "old school" curlers, lol, mango shower gel, and lots of cheap eats. They had green beans, canned tuna and white chicken, slim jims, canned fruits, pasta, and snacks for the little guy. From there we went to the discount bread store. Picked up whole wheat low calorie bread, whole wheat hot dog buns, and two yummy dried bean soup mixes.

Before heading home, we stopped off at McDonalds. It was cool out and the little guy begged to play at their indoor playland. He had a plain hamburger, apple slices, and milk and I had a bacon ranch grilled chicken salad with a diet soda.

Today I have laundry and house cleaning to do as well as a trip the regular grocery store to pick up some fresh meat and veggies to round out the cheap eats from the dollar store. It's actually fun to see how frugal one can be and still have a good quality diet.

Will post menus after I see what I find at the grocery store.

[Lurchy]

What foods are in the Grain group?

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Grains are divided into 2 subgroups, whole grains and refined grains.

Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include:

• whole-wheat flour
• bulgur (cracked wheat)
• oatmeal
• whole cornmeal
• brown rice

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:

• white flour
• degermed cornmeal
• white bread
• white rice

Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.

Whole grains:
brown rice
buckwheat
bulgur (cracked wheat)
oatmeal
popcorn

Ready-to-eat breakfast cereals:
whole wheat cereal flakes
muesli

whole grain barley
whole grain cornmeal
whole rye
whole wheat bread
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns and rolls
whole wheat tortillas
wild rice

Less common whole grains:
amaranth
millet
quinoa
sorghum
triticale

Refined grains:
cornbread*
corn tortillas*
couscous*
crackers*
flour tortillas*
grits
noodles*
Pasta*
spaghetti
macaroni
pitas*
pretzels

Ready-to-eat breakfast cereals
corn flakes

white bread
white sandwich buns and rolls
white rice

*Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains.

Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.

[Lurchy]

What foods are in the Vegetable group?

Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Vegetables are organized into 5 subgroups, based on their nutrient content. Some commonly eaten vegetables in each subgroup are:

Dark green vegetables

bok choy
broccoli
collard greens
dark green leafy lettuce
kale
mesclun
mustard greens
romaine lettuce
spinach
turnip greens
watercress


Orange vegetables

acorn squash
butternut squash
carrots
hubbard squash
pumpkin
sweetpotatoes


Dry beans and peas

black beans
black-eyed peas
garbanzo beans (chickpeas)
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from soybeans)
white beans

Starchy vegetables

corn
green peas
lima beans (green)
potatoes


Other vegetables

artichokes
asparagus
bean sprouts
beets
Brussels sprouts
cabbage
cauliflower
celery
cucumbers
eggplant
green beans
green or red peppers
iceberg (head) lettuce
mushrooms
okra
onions
parsnips
tomatoes
tomato juice
vegetable juice
turnips
wax beans
zucchini

[Lurchy]

What foods are in the Fruit group?

Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten fruits are:

Apples
Apricots
Avocado
Bananas

Berries:
strawberries
blueberries
raspberries
cherries

Grapefruit
Grapes
Kiwi fruit
Lemons
Limes
Mangoes

Melons:
cantaloupe
honeydew
watermelon

Mixed fruits:
fruit cocktail

Nectarines
Oranges
Peaches
Pears
Papaya
Pineapple
Plums
Prunes
Raisins
Tangerines

100% Fruit juice:
orange
apple
grape
grapefruit

[Lurchy]

What foods are in the Milk group?

All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat.

Some commonly eaten choices in the milk, yogurt, and cheese group are:

Milk*
All fluid milk:
fat-free (skim)
low fat (1%)
reduced fat (2%)
whole milk

flavored milks:
chocolate
strawberry

lactose reduced milks
lactose free milks

Milk-based desserts*
Puddings made with milk
ice milk
frozen yogurt
ice cream

Cheese*
Hard natural cheeses:
cheddar
mozzarella
Swiss
parmesan

soft cheeses
ricotta
cottage cheese

processed cheeses
American

Yogurt*
All yogurt
Fat-free
low fat
reduced fat
whole milk yogurt

*Selection Tips

Choose fat-free or low-fat milk, yogurt, and cheese. If you choose milk or yogurt that is not fat-free, or cheese that is not low-fat, the fat in the product counts as part of the discretionary calorie allowance.

If sweetened milk products are chosen (flavored milk, yogurt, drinkable yogurt, desserts), the added sugars also count as part of the discretionary calorie allowance.

For those who are lactose intolerant, lactose-free and lower-lactose products are available. These include hard cheeses and yogurt. Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages such as soy beverages or orange juice may provide calcium, but may not provide the other nutrients found in milk and milk products.

[Lurchy]

What foods are in the Meat group?

All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group.

Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.

Some commonly eaten choices in the Meat and Beans group, with selection tips, are:

Meats*
Lean cuts of:
beef
ham
lamb
pork
veal

Game meats:
bison
rabbit
venison

Lean ground meats:
beef
pork
lamb

Lean luncheon meats

Organ meats:
liver
giblets

Poultry*
chicken
duck
goose
turkey
ground chicken and turkey

Eggs*
chicken eggs
duck eggs

Dry beans and peas:
black beans
black-eyed peas
chickpeas (garbanzo beans)
falafel
kidney beans
lentils
lima beans (mature)
navy beans
pinto beans
soy beans
split peas
tofu (bean curd made from soy beans)
white beans

bean burgers:
garden burgers
veggie burgers

tempeh
texturized vegetable protein (TVP)


Nuts & seeds*
almonds
cashews
hazelnuts (filberts)
mixed nuts
peanuts
peanut butter
pecans
pistachios
pumpkin seeds
sesame seeds
sunflower seeds
walnuts

Fish*

Finfish such as:
catfish
cod
flounder
haddock
halibut
herring
mackerel
pollock
porgy
salmon
sea bass
snapper
swordfish
trout
tuna

Shellfish such as:
clams
crab
crayfish
lobster
mussels
octopus
oysters
scallops
squid (calamari)
shrimp

Canned fish such as:
anchovies
clams
tuna
sardines

*Selection Tips

Choose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat in the product counts as part of the discretionary calorie allowance.

If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts as part of the discretionary calorie allowance. Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring, more often. Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but egg whites are cholesterol-free.

Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __”, which mean that a sodium-containing solution has been added to the product.

Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this food group. To help meet vitamin E recommendations, make these your nut and seed choices more often.

[Lurchy]

What are Oils?

Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Some common oils are:

• canola oil
• corn oil
• cottonseed oil
• olive oil
• safflower oil
• soybean oil
• sunflower oil

Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like:

• nuts
• olives
• some fish
• avocados

Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Amounts of trans fat will be required on labels as of 2006. Many products already provide this information.

Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no foods from plants sources contain cholesterol.

A few plant oils, however, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.

Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are:

• butter
• beef fat (tallow, suet)
• chicken fat
• pork fat (lard)
• stick margarine
• shortening

[Lurchy]

What are Discretionary Calories?

You need a certain number of calories to keep your body functioning and provide energy for physical activities. Think of the calories you need for energy like money you have to spend. Each person has a total calorie “budget.” This budget can be divided into “essentials” and “extras.”

With a financial budget, the essentials are items like rent and food. The extras are things like movies and vacations. In a calorie budget, the “essentials” are the minimum calories required to meet your nutrient needs. By selecting the lowest fat and no-sugar-added forms of foods in each food group you would make the best nutrient “buys.” Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs. These calories are the “extras” that can be used on luxuries like solid fats, added sugars, and alcohol, or on more food from any food group. They are your “discretionary calories.”

Each person has an allowance for some discretionary calories. But, many people have used up this allowance before lunch-time! Most discretionary calorie allowances are very small, between 100 and 300 calories, especially for those who are not physically active. For many people, the discretionary calorie allowance is totally used by the foods they choose in each food group, such as higher fat meats, cheeses, whole milk, or sweetened bakery products.

You can use your discretionary calorie allowance to:

• Eat more foods from any food group than the food guide recommends.
• Eat higher calorie forms of foods—those that contain solid fats or added sugars. Examples are whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt.
• Add fats or sweeteners to foods. Examples are sauces, salad dressings, sugar, syrup, and butter.
• Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda, wine, and beer.

For example, assume your calorie budget is 2,000 calories per day. Of these calories, you need to spend at least 1,735 calories for essential nutrients, if you choose foods without added fat and sugar. Then you have 265 discretionary calories left. You may use these on “luxury” versions of the foods in each group, such as higher fat meat or sweetened cereal. Or, you can spend them on sweets, sauces, or beverages. Many people overspend their discretionary calorie allowance, choosing more added fats, sugars, and alcohol than their budget allows.

[Lurchy]

What is Physical Activity?

Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.

Moderate physical activities include:

• Walking briskly (about 3 ½ miles per hour)
• Hiking
• Gardening/yard work
• Dancing
• Golf (walking and carrying clubs)
• Bicycling (less than 10 miles per hour)
• Weight training (general light workout)

Vigorous physical activities include:

• Running/jogging (5 miles per hour)
• Bicycling (more than 10 miles per hour)
• Swimming (freestyle laps)
• Aerobics
• Walking very fast (4 ½ miles per hour)
• Heavy yard work, such as chopping wood
• Weight lifting (vigorous effort)
• Basketball (competitive)

Some physical activities are not intense enough to help you meet the recommendations. Although you are moving, these activities do not increase your heart rate, so you should not count these towards the 30 or more minutes a day that you should strive for. These include walking at a casual pace, such as while grocery shopping, and doing light household chores.

[Lurchy]

How many calories do I need?

Calorie Levels

How many servings from each food group?

Food Group Servings

1000 Calorie Plan

Results
Worksheet

1200 Calorie Plan

Results
Worksheet

1400 Calorie Plan

Results
Worksheet

1600 Calorie Plan

Results
Worksheet

1800 Calorie Plan

Results
Worksheet

2000 Calorie Plan

Results
Worksheet

2200 Calorie Plan

Results
Worksheet

2400 Calorie Plan

Results
Worksheet

2600 Calorie Plan

Results
Worksheet

2800 Calorie Plan

Results
Worksheet

[Lurchy]

Asian Tofu Salad

3 tablespoons canola oil
2 tablespoons rice vinegar
1 tablespoon honey
2 teaspoons reduced-sodium soy sauce
1 teaspoon toasted sesame oil
1 teaspoon minced fresh ginger
1/2 teaspoon salt
1 (14 ounce) package extra-firm, water-packed tofu, rinsed, patted dry and cut into 1-inch cubes
8 cups mixed salad greens
2 medium carrots, peeled, halved lengthwise and sliced
1 large cucumber, chopped

Whisk canola oil, vinegar, honey, soy sauce, sesame oil, ginger and salt in a bowl.
Place tofu and 2 tablespoons of the dressing in a large nonstick skillet. Cook over medium-high heat, turning every 2 to 3 minutes, until golden brown, 12 to 15 minutes total. Remove from the heat, add 1 tablespoon of the dressing to the pan and stir to coat.
Toss greens, carrots and cucumber with the remaining dressing. Serve immediately, topped with the warm tofu.
Yield: 4 servings

The best thing about tofu - besides its nutritional value - is the way it carries other flavors, such as the tanginess of this sesame dressing. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea.

The dressing will keep, covered, in the refrigerator for up to 2 days. Whisk just before using.

Calories: 297 cal
Carbohydrates: 15 g
Dietary Fiber: 5 g
Fat: 20 g
Protein: 17 g
Sugars: 7 g

[Lurchy]

Was doing some reading today on Caloric Cycling. Evidently body builders use this technique to keep from hitting a weight loss plateau. There was an online calculator that would determine how many calories to adjust and when to do the adjusting. It also included the appropriate amounts of carbs, proteins, an