Seven Foods You Should Be Eating--from LivingStrong

Seven Healthy Snacks---
Click for a direct link to an article from LivingStrong, an affiliate of the Lance Armstrong Foundation http://www.livestrong.com/article/553652-the-7-best-healthy-snacks/?utm_source=newsletter&utm_medium=email&utm_campaign=05232012

Summer 2012 = How to do More Weight Loss

My challenge to all my friends is to lose 25 pounds during the summer of 2012. 

A good strategy for summer weight loss is to plan each day with as many outdoors events as possible.  Today I started with a 30 minute brisk walk in the morning.  Later I will spend time in the garden turning over the soil to prepare for planting in a week or so.  Believe me, for someone my age (59), it is aerobic to turn over the dirt with my four foot long shovel.  I will break more of a sweat doing that than I did on this morning’s walk.   

Jeannie wants to go for a walk this afternoon.  So I will go out one more time and all told will probably be burning over 500 calories doing my training for the day.  Now the trick is to not replace those calories with increased intake, like pop, or sugar or whatever.  My food program has kept me losing weight in a “steady” pattern for many months and it will help me stay on track. 

The most difficult hours each day are from 3PM to bedtime.  I drink water or 5 calorie per glass crystal light and stay away from the kitchen as much as possible.  My family helps by hiding all the trigger foods that start me on a food binge.  They have to be quite sneaky because I know most of the best hiding places.

Right now my daily goal is to beat eat about 1200 calories and 500 calories burned.  I know when I do this I am currently losing 2-5 lbs per week on average.  Now lest you think it is easy for me, I do struggle with food craving most days.  But as long as I win most of the daily battles I tend to keep losing weight.  Every now and then I hit a plateau and tread water for a week or so.  I have a strategy for breaking through those as well, which I have posted previously. 

Every individual has their own journey to change their health lifestyle, and I have mine figured out.  I know how to do this because of the help I received.  The food they provided helped get my caloric intake to a glycemic balance.  My health coach, Dr. Cliffton Brady, is outstanding.  The curriculum materials have taught me the science behind the program.  I never lost more the 25 lbs on any previous diet.  Nothing has worked long term like this program. 

Dr. Brady tells me he can now take on new clients, so I am interested in sending any of my friends who have asked questions about their particular health situation or medications to him.  I am grateful for his willingness to help my friends.  If you are interested in a consultation with him please let me know by email at vanordenr@gmail.com or by signing in at my weight loss website:
http://weightlosspowerusers.com/     

Great Response from my Sister who has lost more than 50 lbs...

A response from my sister, who has lost more than 50 lbs on TSFL:

I enjoyed reading about your weight loss pep talk.  I'm curious about your food cravings, etc.  I had a struggle getting "perfect" again.  ( I kept eating too many meals, too close together.)   Last week was my first perfect week since Christmas.  Seriously, I rocked.  I followed the program hook line and sinker to the tee.  As a result I lost 6.9 last week.  I am so happy, because now I feel I can really go for it.  I learned a couple of things recently which have changed.  I can have either 10 almonds or 7 walnut halves as a snack if needed.  That has helped save a couple evenings for me.  Most of the time I'm fine if I eat every three hours consistently.  I don't get hungry until the third hour.  If I get hungry before that, it's usually because I haven't had enough water.  I'm drinking 4 to 5,  32 oz. bottles of water each day.  I'm using ASEA bottles all around the house.  As long as I stick with consistent every three hours, the evenings really aren't so bad.  Deb mentioned that you eat every two hours.  Perhaps it's different for men.  Anyway, I just thought I'd share how I've had the most success:

6:00 a.m. - oatmeal - varied flavors

9:00 a.m. - shake - vanilla, strawberry or chocolate mint ice cream as a shake - I add a scoop Nature's Sunshine powdered greens (can't remember exact name.) and Liquid chlorophyll 

noon - Lean and Green meal

2:45 - 3:00 p.m. - shake - vanilla or strawberry or the chocolate mint ice cream as a shake

5:00 - 5:30 p.m. - usually a pudding I've made up in the fridge or a bar (bars don't keep me as satisfied, shakes are the best, puddings works as long as I have some water, too.)

7:00 - 7:30 p.m. Last meal of the day - shake or pudding 

8:30 - 9:30 Beddie-bye time.

For my shakes I add as much ice as I can with 16 oz. of liquid.  The more like an ice cream shake, the better for me.  When I do the Vanilla shakes I sometimes add a 1/2 tsp. of vanilla and then sprinkle nutmeg on top.  Love it.  

New Weight Loss Recipe---Chipotle Spiced Shrimp

Recipe: Chipotle Spiced Shrimp---by Mayo Clinic Staff

Dietitian's tip: Though shrimp is higher in cholesterol than most meat and poultry, it's lower in fat and saturated fat. And fat, not cholesterol, has the greatest effect on blood cholesterol. Shrimp also has omega-3 fatty acids, a type of fat that's good for your heart.

Serves 4

Ingredients

1/2 pound uncooked shrimp, peeled and deveined (about 32 shrimp)
2 tablespoons tomato paste
1 1/2 teaspoons water
1/2 teaspoon extra-virgin olive oil
1/2 teaspoon minced garlic
1/2 teaspoon chipotle chili powder
1/2 teaspoon fresh oregano, chopped

Directions

Rinse shrimp in cold water. Pat dry with a paper towel and set aside on a plate.

To make the marinade, whisk together the tomato paste, water and oil in a small bowl. Add garlic, chili powder and oregano. Mix well.

Using a brush, spread the marinade (it will be thick) on both sides of the shrimp. Place in the refrigerator.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Put the shrimp in a grill basket or on skewers and place on the grill. Turn the shrimp after 3 to 4 minutes. The cooking time varies depending on the heat of the fire, so watch carefully.

Transfer to a plate and serve immediately.

Nutritional analysis per serving

Serving size: 8 shrimp
Calories	73	Sodium	151 mg
Total fat	2 g	Total carbohydrate	3 g
Saturated fat	trace	Dietary fiber	1 g
Monounsaturated fat	1 g	Protein	12 g
Cholesterol	85 mg

More Detail on how to Lose Weight

A great response to my last post: 

http://saferetirementfreedom.blogspot.com/2012/05/great-help-for-health-quest.html

Peanut Butter Fudge --- Another Great Weight Loss Recipe

A Great Recipe for Peanut Butter Fudge

from the food program I am on

 

Summary

Yield	Servings
Prep time	10 minutes

Description

Peanut Butter Fudge

Ingredients

1	pk	Pudding (MF Chocolate)
1	pk	Hot Cocoa (MF)
2	T	Peanut Butter
1	T	Vanilla Extract
2	T	Chocolate Syrup (SF)
1⁄3	c	Non-Fat Milk (First add 1 T of Peanut Butter in 1/3 c)
2	pk	Splenda

Instructions

Mix all together until well blended. Then heat over LOW heat until peanut butter melts.
The mixture will be very thick/doughy. Pour into a Pam sprayed baking pan or whatever form you like that leaves about a 1/2" thick, even layer. Place in fridge for 45 minutes - 1 hour.