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Diet Tip Newsletter June 26, 2001
Published every Tuesday
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LIMIT TELEVISION TO 1 SHOW PER DAY
There is a correlation between obesity and time spent watching
television. Instead of wasting precious time watching television, fill your leisure time with active participation. Challenge yourself to sit as little as possible. Play with your young kids, take short walks, visit friends, improve your garden, exercise 30 minutes on your home treadmill or exercise bike. Do anything that keeps you moving and motivated.
9 TIPS TO WEIGHT LOSS
Written by our fellow subscriber, Marie
(1) I don't use the word "diet" because diet is something one goes on and off. I refer to my plan as watching my weight. I am always conscious of what I eat to make sure it is good for me. This is not only to lose weight, but also to prevent high blood pressure, cholesterol, cancer and other health problems if I can.
(2) I set long-term goals to reach my desired weight. Losing as little
as one to two pounds a month...and keeping it off is more important to
me than losing 10 and gaining them all back. Besides, losing weight
this way does not seem like I am depriving myself. I eat because I enjoy food.
(3) I keep track of everything I eat each day, including social events.
If I am going out to dinner, I cut back on other meals throughout the
day. When I go overboard a little, I do not let it bother me. I know that if I cut right back the next day, I will lose again.
(4) I have followed so many plans in the past that I know the healthy
foods and what I must include in my daily intake to lose weight. I have
been successfully losing weight without deprivation because I am not
cutting out foods. Instead, I cut my portions of all food intake by
1/3. To keep my metabolism going, I leave some of each meal for a snack of
usually fruit, vegetables, or some fiber food at late morning, afternoon, and very early evening.
When I have a craving for desserts, I allow myself a sliver of cake or pie to be eaten usually with my meal. That satisfies me for many days. I keep
sliver portions of desserts in the basement freezer so as not to tempt
me, and take them out only when I want them.
WEIGHT LOSS TIPS 5 THROUGH 9
(5) I make it a point to drink 8 glasses of water per day.
(6) Because I'm a senior citizen, it's harder to lose a lot of weight
easily. I am an active person, do my own house and lawn work, and also
try to include several miles of walking with a friend about 4 days or more per week, weather permitting.
(7) When I have sandwiches, I make them open-face using whole grain
breads. If my meal includes some other carbohydrate such as pasta or
potato, I do not eat bread or rolls with the meal.
(8) One of my main problems was always undoing all the good I did during the day by overeating after dinner. I now control this by being sure that I eat a well-balanced, satisfying dinner. If I must have something later because of hunger, I make sure it is a light, satisfying, nutritious fiber snack such as fruit, vegetable, oatmeal, Triscuits or popcorn along with tea. I stay away from what I know are trigger foods for me.
(9) Many say you should not weigh yourself each day. That never worked
for me, so I do keep track of what I weigh each day. Also, another
very good method I use is to pick out a few pieces of clothing that I
want to look good in again and keep that vision in my mind as I work
toward reaching my goal.
QUESTION and ANSWER (Q&A)
Question
I was exercising and eating right until I went on vacation. I got out of my routine and ate things I would normally not eat. Now that I'm home, I feel that I have gained 10 pounds though the scale only shows a few pounds. I feel guilty and need to get back on track. What should I do?
Answer
Your mental state means EVERYTHING when trying to lose weight. It's very common to go on vacation and get off track. Everyone runs into that problem. Now that you're home, stick to your meal plan until you get back in the rhythm. Then you can become more liberal with your eating.
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LOW FAT RECIPE
Sweet Potato Casserole
4 medium sweet potatoes, peeled, cooked (about 1-3/4 pounds)
1/2 to 1 cup fat-free sour cream
1 teaspoon vanilla
5-1/2 teaspoons Equal® for Recipes
or 18 packets Equal® sweetener
or 3/4 cup Equal® Spoonful™
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 cup coarsely chopped pecans (optional)
Mash sweet potatoes with potato masher or beat with electric mixer until smooth. Mix in remaining ingredients, except pecans. Spoon sweet potato mixture into ungreased 1-quart casserole or souffle dish; sprinkle with pecans.
Bake, uncovered, at 350oF until hot throughout, about 30 minutes.
Makes 6 servings (about 1/2 cup each).
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Nutrition information per serving:
165 cal., 4 g pro., 38 g carb., 0 g fat, 0 mg chol., 27 mg sodium
Food Exchanges: 2-1/2 bread
41% calorie reduction from traditional recipe
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Note: You can use Stevia as a herbal substitute for Nutrasweet. You
can also use regular sugar. 1 packet of equal = 2 teaspoons of sugar.
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