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.

 

 

Curbing Those Evening Cravings

About 2PM every day I start craving carbohydrates.  My body kicks into full blown hunger mode if I don’t curb the obsession. 

Mornings are no problem at all, so occasionally I skip some of my 6 meal routine and think I am doing so well to lower my calories intake.  But it backfires when the craving hit and I go hunting for my favorite treats, all being extremely unhealthy, with loads of calories and very little nutritional value. 

You just can’t outsmart the glycemic-balanced food programs by either one-upping (starvation) or cheating “a bit” by sneaking in a little of your “old” food.

Having now lost 50 of the 80 pounds on the Take-Shape-for-Life nutritional program, I have learned how my body works for or against me. 

Here’s what I do to control the cravings: 

 1)      Eat six meals glycemic-balanced meals on schedule, so blood sugar stays even throughout the entire day.   

 2)      Have someone hide all the “trigger” foods that start a binge. 

 3)      Stay away from all fast food establishments or perhaps I should say traps. 

 4)      Don’t hang around the kitchen area while food is being prepared. 

 5)      Drink plenty of water or crystal light if you need some flavor. 

 6)      Weigh yourself daily on a scale that records 1/10^th of a pound so you know every day if you are progressing or falling back.

 7)      Set up all of your meals in the morning so you know what you will eat all day.

 8)      Exercise 5-6 days per week by walking 10,000 steps or the equivalent.  The endorphins will improve your mood which will make it easier to stay on track by not getting discouraged. 

 9)      Have friends or a weight-loss coach who you “report” your weight to at least weekly. 

 10)   Get excellent and doctor approved nutritional program material to study so you understand the science behind the diet and exercise routine you are on.   

Most days this works perfectly for me but I do fall off the wagon once in awhile.  Overall I have been able to lose weight pretty consistently for the past 7 months.  Controlling the cravings has been an important part of that success, eating the right food at the right time each day.  It has been a hoot watching my body reshape itself. 

My health has improved dramatically.  Yay for TSFL.     

Here's a link to my food program website if you would like more information:

http://weightlosspowerusers.com/content/video-testimonials 

"I Love Food"---New Update on my Weight-Loss Quest

I love food.  I love almost any kind of food.  I love how it tastes and feels in my mouth. Food is the essence of life; it sustains us, maintains us, and comforts us. We use food to celebrate, socialize, worship, and work.  Food does take over our life.  Controlling and taking charge of food is the most important part of finding your bodies best health and weight, and thereby happiness. 

It can be useful to think of food as medication.  It affects our body and mind in a similar way to medication.  We use medication with a doctor’s prescription, but we don’t think much about grazing on food almost mindlessly at times.  So how do we seize the moment and take back our life from the constant hunger-games (yes a poor pun, but couldn’t resist).

I have said it before and repeat it here:  gaining great health and weight is 80% the food we eat.  The rest is a good aerobic exercise program.  A food program is an essential part of taking back control of this non-stop part of our lives. 

I am now in my 7^th month on my food program.  I had tried about everything on the market to get control of my love for food and my weight without consistent success until I found the Take Shape for Life food program.  Every morning I set up my six small meals for between 1400-1800 calories and that is how I take control of my food and life. It has empowered me in ways I never thought about before; a sense of well being, confidence, enthusiasm for the tasks of the day, more appreciation for the world around me, energy, and consistent happiness. 

There is no longer the pull toward chocolate, sugared candy bars, cookies, ice cream, caffeine and energy drinks, or deserts. Now don’t get me wrong, I do slip up, particularly when I travel or celebrate family events.  But overall I have reset my system by disciplined control of my six meals a day.  I drink allot of water and crystal light.  This has become a life-style permanent habit.  My body doesn’t feel well when I slip up so I am naturally drawn back to my new habits. 

I have even been trying the maintenance food program for the past month to make sure I can maintain a consistent weight.  But I still have 30 more pounds to lose to get to my ultimate goal of 199 pounds.  So from May through July I will go back to my “diet” and walking program to get back to losing the rest to my goal weight.  It has been so nice to know that I know how to do this and full confidence I can kick it into gear any time I wish.  I have never really been confident that I could conquer my weight problems until I found TSFL. 

Here is a link to my website that gives more details on how it works: 
http://weightlosspowerusers.com/how-it-works

Low Calorie Snacks and Meals

Here's is a link to get recipes and ideas about how to cut calories from your daily food routine.  The recipes are at the bottom of the article. 

http://www.usatoday.com/news/health/weightloss/2010-01-03-diet-menus-recipes_N.htm

For low calorie snacks I use Kirkland Brand Fugi Apple Sices with only 35 calories per bag, or V8 drink at 75 calories per can, or an apple at 90 calories.  It's a quick snack that helps take away cravings so I don't binge at snack time.  I use to have a slim fast (I call them slim slows) but they are about 200 calories, so too many for me. 

I am trying for 1500 calories per day or less and keep my blood sugar consistent throughout the day.  5 small meals or snacks, plus a lean & green meal, such as a good salad fit my routine.  Drinking lots of water or 5 calorie crystal lite drinks.  The weight is still coming off.