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Weight Loss Forum / General Topics / August 2004Help me balance my diet, please!
I've been (and still am, and will be for life) on Weight Watchers. I've reached my goal weight and have sucessfully remained here for about 10 months so far. However, I'm finding it harder to maintain my weight and it's veeeeerry slooooowly creeping up. I plugged my regular daily intake into Fitday and got a breakdown of 55% carb/25% protein/20% fat. I'd really like to get that a bit more balanced, or at least get some more protein and reduce the carbs a bit. WW is very focussed on the carbs, so I thought I'd come here for a wider range of opinions. Here's a standard daily menu for your contemplation: B: 2 Weetbix biscuits, low fat milk (2%), 2 tsp brown sugar, cranberry juice. Occasionally baked beans on toast or boiled eggs on toast, but these are usually on the weekends when I have more time. L: Home-made soup with lentils or beans and veges (about 1 cup), cheese sandwich on multigrain bread. The soup is replaced with salad in summer, and sometimes the sandwich is ham instead of cheese. D: Lean red meat, vegies (including a small potato). Also occasionally pasta, stir fries, burritos, but usually the same basic pattern. Snacks: Fruit (apples, mandarins, stone fruit when it's in season), dried fruit (sultanas and apricots), nuts (almonds), peanut butter on corn crackers, swiss miss type non-fat hot chocolate drink, marshmallows, low fat choc chip cookies, occasional dark chocolate and alcohol (wine), tea twice a day with a scant teaspoon of sugar in each cup. Exercise: 30 minute walk 5 times a week before breakfast. I've tried weights too, but can't seem to keep it up. I'll have to try working it into my routine some other way. I can see that my breakfast is the main carb-fest here. Any other suggestions would be great. Also, I'm Australian, so please only suggest real food, not packaged stuff, unless you live here too! And yes, I like sugar. I'm not about to give it up as there's no way I could maintain that for any length of time. Thanks for any suggestions you might have. Julie. 93.5/72.5/74 kg 205.7/159.5/168.2 lb > Exercise: 30 minute walk 5 times a week before breakfast. I've tried > weights too, but can't seem to keep it up. I'll have to try working it > into my routine some other way. I'm no expert on maintaining, but if you like what you're eating how about upping the exercise a bit? 45 minutes & 1.5 times the distance. Put out a little more sweat on your walks, and the extra 100-200kcal output will add up to maybe a kilogram over a month. > I can see that my breakfast is the main carb-fest here. Any other > suggestions would be great. carbs are fine if they don't take the place of more filling fare. Extreme low fat dieting is known to produce the effect that you are observing. What helps many people, and is likely to help you, is 1) replace junk carbs that you eat (crackers, bread etc), with good healthy fats. Try drinking full fat milk, eating fat and untrimmed meat, fatty fish like salmon or catfish, etc. Do not be afraid of saturated fat too much. A good balance of fats that includes saturated fats is healthy. 2) Eat enough low calorie vegetables. You will find ones that you like. The more the merrier. 3) Exercise daily, such as walk. I am sure that you are aware of the need for exercise, but it must be said. 4) Sugar. To me it is incarnation of evil and, without sugar, my life is much easier. I no longer crave it because I basically forgot how it tastes. If you could get to this point, you may find it easier to maintain. If not, then, tough for you. It all comes doen to priorities. 4) Eat enough protein to supply you, which is about .1-0.8 g/lb of body weight. Sugar also typically implies eating bad stuff like cookies, trans fats, etc. No one eats sugar by the spoon. Generally speaking, if your current diet is not working, it is time to make adjustments, so, I applaud you looking for alternatives to your current eating. i > Extreme low fat dieting is known to produce the effect that you are > observing. [quoted text clipped - 6 lines] > saturated fat too much. A good balance of fats that includes saturated > fats is healthy. Says you. Experts (as in people who aren't self proclaimed ignorant) still recommend cutting back on *saturated* fat, but definitely fats from fish, vegetable sources, seeds, and nuts are healthy and a necessary part of a healthy diet. Otherwise you're looking at gall stones and other fun problems not to mention possible heart disease. It was one thing when you were just spouting this crap for yourself, but now you're pushing it on others. > 2) Eat enough low calorie vegetables. You will find ones that you > like. The more the merrier. [quoted text clipped - 13 lines] > Sugar also typically implies eating bad stuff like cookies, trans > fats, etc. No one eats sugar by the spoon. No one eats raw bacon or drinks uncooked egg beaters, except you. > Generally speaking, if your current diet is not working, it is time to > make adjustments, so, I applaud you looking for alternatives to your > current eating. > > i Jenn > I've been (and still am, and will be for life) on Weight Watchers. > I've reached my goal weight and have sucessfully remained here for [quoted text clipped - 11 lines] > juice. Occasionally baked beans on toast or boiled eggs on toast, but > these are usually on the weekends when I have more time. There are a few ways I make sure I can get my protien in the morning and others here use the same methods: - a scoop of protein powder in oatmeal or yogurt - make your eggs in advance and heat them up each morning (SBD has a mini-quiche recipe that's really tasty) - make a smoothie with tofu and fruit in a blender/food processor (fast and simple) > L: Home-made soup with lentils or beans and veges (about 1 cup), > cheese sandwich on multigrain bread. The soup is replaced with salad > in summer, and sometimes the sandwich is ham instead of cheese. If you're looking to up your protein, I'd continue to include a little ham or turkey or else have some without the bread and with your soup. I make a nice spread with lowfat cream cheese and herbs and spread a thin layer on the ham or turkey slice and roll it up, or else I roll it up with hummus and/or cheese. > D: Lean red meat, vegies (including a small potato). Also > occasionally pasta, stir fries, burritos, but usually the same basic > pattern. Dinner looks fine if you make sure you get plenty of veggies and some protein with your pasta. > Snacks: Fruit (apples, mandarins, stone fruit when it's in season), > dried fruit (sultanas and apricots), nuts (almonds), peanut butter on > corn crackers, swiss miss type non-fat hot chocolate drink, > marshmallows, low fat choc chip cookies, occasional dark chocolate and > alcohol (wine), tea twice a day with a scant teaspoon of sugar in each > cup. Try peanut butter on an apple. Another good snack is some low fat cottage cheese with splenda and cinnamon - if you like cottage cheese. > Exercise: 30 minute walk 5 times a week before breakfast. I've tried > weights too, but can't seem to keep it up. I'll have to try working it > into my routine some other way. There are a million ways to add strength training and you don't always need weights. Here's a great reference http://www.stumptuous.com/weights.html There is also a section on food that is an excellent nutrition resource. > I can see that my breakfast is the main carb-fest here. Any other > suggestions would be great. Also, I'm Australian, so please only > suggest real food, not packaged stuff, unless you live here too! And > yes, I like sugar. I'm not about to give it up as there's no way I > could maintain that for any length of time. While giving up sugar can be helpful, it's not mandatory, especially if you used it while losing weight. Just keep it in moderation and all is well. Some people have to give it up because it can be addictive-like. > Thanks for any suggestions you might have. > Julie. > > 93.5/72.5/74 kg > 205.7/159.5/168.2 lb Wow, you did great and the fact that you're getting on top of things before they get out of hand is really a positive thing. Most WW people I know will just go back to their points for a few weeks to get back down if they regain, but I totally agree with you that you need to find a WOE for maintenance. Give it time and it will come, don't expect things to happen overnight. Jenn > > I've been (and still am, and will be for life) on Weight Watchers. > > I've reached my goal weight and have sucessfully remained here for [quoted text clipped - 19 lines] > - make a smoothie with tofu and fruit in a blender/food processor (fast and > simple) These are great suggestions. I love the SBD mini-quiche recipe. It can be frozen and popped in the microwave for a quick and healthy breakfast. If you're a lifetime member you might want to check out the Core Plan recently introduced by WW. It has much less emphasis on carbs. Beverly > > L: Home-made soup with lentils or beans and veges (about 1 cup), > > cheese sandwich on multigrain bread. The soup is replaced with salad [quoted text clipped - 55 lines] > > Jenn > > B: 2 Weetbix biscuits, low fat milk (2%), 2 tsp brown sugar, cranberry > > juice. Occasionally baked beans on toast or boiled eggs on toast, but [quoted text clipped - 7 lines] > - make a smoothie with tofu and fruit in a blender/food processor (fast and > simple) I was trying to figure out what 'SBD' was - South Beach Diet, yes? How many eggs can I get away with per week? For some reason I hesitate having 1 every day. I could do the protein powder thing too. I'll have to see if I can find one I like. > > L: Home-made soup with lentils or beans and veges (about 1 cup), > > cheese sandwich on multigrain bread. The soup is replaced with salad [quoted text clipped - 5 lines] > the ham or turkey slice and roll it up, or else I roll it up with hummus > and/or cheese. Not a bad plan. It's getting into salad weather too, so I could add that to the salad and ditch the bread. > > D: Lean red meat, vegies (including a small potato). Also > > occasionally pasta, stir fries, burritos, but usually the same basic > > pattern. > > Dinner looks fine if you make sure you get plenty of veggies and some > protein with your pasta. We have pasta about once a fortnight or so, usually with lean mince. > > Snacks: Fruit (apples, mandarins, stone fruit when it's in season), > > dried fruit (sultanas and apricots), nuts (almonds), peanut butter on [quoted text clipped - 5 lines] > Try peanut butter on an apple. Another good snack is some low fat cottage > cheese with splenda and cinnamon - if you like cottage cheese. That's not something I've tried, but I could give it a go. I've also started seeing smooth cottage cheese around which might work better - I hate the texture of the regular stuff. > > Exercise: 30 minute walk 5 times a week before breakfast. I've tried > > weights too, but can't seem to keep it up. I'll have to try working it [quoted text clipped - 3 lines] > weights. Here's a great reference http://www.stumptuous.com/weights.html > There is also a section on food that is an excellent nutrition resource. I recommend Krista's site to anyone who asks me about exercise and weights. I have weights at home. I just need to pick the darn things up occasionally!! > > I can see that my breakfast is the main carb-fest here. Any other > > suggestions would be great. Also, I'm Australian, so please only [quoted text clipped - 5 lines] > used it while losing weight. Just keep it in moderation and all is well. > Some people have to give it up because it can be addictive-like. I think I can control my sugar cravings, and I really can't imagine life without it. > > Thanks for any suggestions you might have. > > Julie. [quoted text clipped - 5 lines] > they get out of hand is really a positive thing. Most WW people I know will > just go back to their points for a few weeks to get back down if they > regain, but I totally agree with you that you need to find a WOE for > maintenance. Give it time and it will come, don't expect things to happen > overnight. I probably will go back to points counting for a bit too, but I'd like to incorporate some changes too. I lost at a rate of 0.6lbs/week, so I'm used to being patient :) > Jenn Thanks for the suggestions Jenn. Julie. >> > B: 2 Weetbix biscuits, low fat milk (2%), 2 tsp brown sugar, > cranberry [quoted text clipped - 16 lines] > having 1 every day. I could do the protein powder thing too. I'll > have to see if I can find one I like. Yes, it's South Beach Diet. There really aren't restrictions on eggs if you have none from your physician. My husband eats 3-4 a day (breakfast and lunch combined), but I eat them sparingly because they're just too rich for me at times. I use an egg substitute called Egg Beaters that is primarily egg whites. I also just use egg whites. For protein powder, I get mine online and the brand I like best is Designer Whey, though it's a personal preference. Just get small containers and try some. I generally start with a vanilla flavor since it's innocuous and can have stuff added like cocoa powder or almond extract or fruit to flavor it differently. There are also soy protein powders if you want to add more soy to your diet. >> Try peanut butter on an apple. Another good snack is some low fat > cottage [quoted text clipped - 3 lines] > started seeing smooth cottage cheese around which might work better - I > hate the texture of the regular stuff. You could also put it in the blender - I do that when I want a change. Fat free ricotta cheese has a different kind of texture, less sodium, and less protein than cottage cheese and it makes a good dessert when flavored with something. > I recommend Krista's site to anyone who asks me about exercise and > weights. I have weights at home. I just need to pick the darn things > up occasionally!! Yep, they don't do much sitting on the floor by themselves do they? ;) > Thanks for the suggestions Jenn. > > Julie. No problem! I hope you find them useful :) Jenn > >> > B: 2 Weetbix biscuits, low fat milk (2%), 2 tsp brown sugar, > > cranberry [quoted text clipped - 22 lines] > me at times. I use an egg substitute called Egg Beaters that is primarily > egg whites. I also just use egg whites. Got it, and have found some variations on the web. It looks good, and definitely something I could do in advance. I do like my eggs and I'm now not going to feel bad about eating them more. I think it's the richness that's making me think they're not a good idea too. A mix of whole eggs and egg whites in a quiche thingy might be the go. > > That's not something I've tried, but I could give it a go. I've also > > started seeing smooth cottage cheese around which might work better - I [quoted text clipped - 4 lines] > protein than cottage cheese and it makes a good dessert when flavored with > something. Mmmm... ricotta. Would make a good dessert with fruit and would increase the dairy somewhat too. > > I recommend Krista's site to anyone who asks me about exercise and > > weights. I have weights at home. I just need to pick the darn things > > up occasionally!! > > Yep, they don't do much sitting on the floor by themselves do they? ;) I did read a study once that said that people who *thought* about exercise performed better than those who didn't. I think it was three basketball teams - one who actually practiced, one who thought about practicing and one who did nothing. I'm hoping my muscles understand that by having the weights in the house they should be growing. I must have sterner words with them :) > No problem! I hope you find them useful :) Input from different people is always useful and appreciated. Julie. > Got it, and have found some variations on the web. It looks good, and > definitely something I could do in advance. I do like my eggs and I'm now > not going to feel bad about eating them more. I think it's the richness > that's making me think they're not a good idea too. A mix of whole eggs and > egg whites in a quiche thingy might be the go. Julie, there is good evidence that eating eggs does not raise heart risk. Scientists tries feeding people up to 4 eggs per day, and observed rise in both HDL and LDL, so that their ratio improved. There is more than one such study, and they all give the same result. A suggestion to restrict eating eggs was based on a conjecture that since they contain cholesterol, and cholesterol is a bad thing, then eating eggs must be bad. Authors of this conjecture forgot that our bodies produce several times more cholesterol than we ingest. Example: ``CONCLUSIONS: Insulin resistance without and with obesity is associated with elevated LDL-C as well as elevated triglyceride and low HDL-C. The elevated LDL-C cannot be explained by dietary sensitivity, because the LDL-C rise with egg feeding is less in IR persons regardless of obesity status, probably attributable to diminished cholesterol absorption. The results suggest that dietary management of insulin resistance and obesity can focus more on restricting calories and less on restricting dietary fat.'' Randomized Controlled Trial PMID: 12816878 i > I plugged my regular daily intake into Fitday and got a > breakdown of > 55% carb/25% protein/20% fat. I'd really like to get > that a bit more > balanced, or at least get some more protein and reduce > the carbs a bit. snippage Hi Julie! I lost 45 pounds doing WW point system, and lost the last eight (for a total of 53) by eating balanced and exercising (which I didn't do on WW). I've maintained 115 for the last year. I use Fitday.com to track my calorie intake, carbs, protein, fat, and fiber. A typical day looks like this: Breakfast: Apple, small, dipped in Peanut butter, 1 tbs Snack: Cheddar cheese, 1 oz; Trail mix, 1/4 cup Lunch: Big tossed salad with assorted vegetables, Croutons; Fat Free Ranch Dressing, 2 tbs Snack: Tuna, water pack, 6.5 oz can (just S&P) Water: 120 oz Dinner: Pork steak or cutlet, broiled, 5 oz; 1 ear corn; 1 Whole tomato; Green beans, steamed, 2 cups; Butter, 1 Tbs Totals: 1223 cals 52g fat 101g carb 98g protein which ended up being 39% fat, 28% carb, 33% protein I also had 18 grams of fiber. It took me a while to convince myself to eat more fat, but I find that I'm more satisfied than when I ate carrots and broccoli all day long because they were "free" foods. Good luck! Amy > I've been (and still am, and will be for life) on Weight Watchers. > I've reached my goal weight and have sucessfully remained here for > about 10 months so far. However, I'm finding it harder to maintain my > weight and it's veeeeerry slooooowly creeping up. Have they introduced the new WW Core Plan in your area? It was just introduced here in the US recently and the more I read about it the more I like it. It's focus is healthy unprocessed foods. You might get some ideas on tweaking your diet from it as it seems to be less focused on carbs. Beverly > I plugged my regular daily intake into Fitday and got a breakdown of > 55% carb/25% protein/20% fat. I'd really like to get that a bit more [quoted text clipped - 37 lines] > 93.5/72.5/74 kg > 205.7/159.5/168.2 lb > > I've been (and still am, and will be for life) on Weight Watchers. > > I've reached my goal weight and have sucessfully remained here for [quoted text clipped - 7 lines] > > Beverly Nope, no core plan in Australia. I think I understand the basic concept, but haven't seen the list of 'no count' foods yet. I'll have to see if I can find out some more details. It might be a good way of controlling the snacks. Julie. > I've been (and still am, and will be for life) on Weight Watchers. > I've reached my goal weight and have sucessfully remained here for [quoted text clipped - 11 lines] > juice. Occasionally baked beans on toast or boiled eggs on toast, but > these are usually on the weekends when I have more time. I had to just toss the breakfast cereal and juice concept out the window. Now I eat oatmeal mixed with protein powder or an omelot with cheese and veggies or 1/2 whole wheat bagel with lox and cream cheese. I might occasionally have half a whole wheat english muffin with peanutbutter on it. What I'm aiming for is whole grains combined with proteins and fats. > L: Home-made soup with lentils or beans and veges (about 1 cup), > cheese sandwich on multigrain bread. The soup is replaced with salad > in summer, and sometimes the sandwich is ham instead of cheese. I did this for about 10 years. What really helped me here was to toss the sandwich. Now I eat chunks of meat on salad nearly every day in the summer, and in the winter I'll have chunks of meat in soup or chunks of meat with steamed vegetables. I vary what's on the salad a bit, but I tend to spray it with a spritz of toasted sesame oil for a dressing. It helped a lot to give up those low-fat dressings - my salads need healthy fat! The chunks of meat are leftover from whatever I had the night before: grilled fish, grilled chicken, grilled pork... or if I don't have anything else I'll open up a can of tuna or salmon and chunk it on there. It's remarkably versatile and I can eat this every day for six months without getting tired of it. I just change when the weather changes. > D: Lean red meat, vegies (including a small potato). Also > occasionally pasta, stir fries, burritos, but usually the same basic > pattern. I really had to give up pasta. I save it for when I'm particularly craving it. It's just too many calories for refined flour where a portion isn't even filling. I don't eat red meat that often, either, and I wonder why you mentioned specified it - do you grow you own mutton or something? By far my most common meal is grilled or broiled chicken or fish with rice and either a salad or steamed vegetables. I rarely have potatoes or bread. Today I made fajitas. I used chicken breast, four different colors of peppers and a sweet onion and stir-fried it together and put it on flour tortillas. Unfortunately I used a commercial fajita sauce (just to save time) and it was horrid, so don't do that. :-) > Snacks: Fruit (apples, mandarins, stone fruit when it's in season), > dried fruit (sultanas and apricots), nuts (almonds), peanut butter on > corn crackers, swiss miss type non-fat hot chocolate drink, > marshmallows, low fat choc chip cookies, occasional dark chocolate and > alcohol (wine), tea twice a day with a scant teaspoon of sugar in each > cup. The only thing that's awful there are the low fat choc. chip cookies. I'm not wild about the corn crackers, either, simply because they're probably pretty processed and high in calories for what they give you. Dried fruit is on my "caution" list because it's so high calorie, plus I really do try to balance my snacks with some protein and fats. I might eat dried fruit in a trail mix with some nuts. If I were you I'd put the peanut butter on apple slices. Also try skimmed milk cottage cheese or hard boiled eggs in snacks. I also like tinned fish - ever put anchovies on crackers? (Don't try to kiss anyone afterwards.) > Exercise: 30 minute walk 5 times a week before breakfast. I've tried > weights too, but can't seem to keep it up. I'll have to try working it > into my routine some other way. I don't do weights at home very often. I seem to need to go to the gym, and I love weightlifting. I don't know how to tell you to do it, but just keep trying to work it in and you'll find what works for you eventually. > I can see that my breakfast is the main carb-fest here. Actually, I thought your lunch was. Two slabs of bread or a carb-filled soup... it would be good if you were open to non-traditional lunches, in my opinion. > Any other > suggestions would be great. I'd change to skim milk if I were you. 2% milk isn't "low-fat" anywhere but on their label. :-) It seems like an awful change when you contemplate it, but after a week or two you don't mind a bit. Good luck! Dally > > B: 2 Weetbix biscuits, low fat milk (2%), 2 tsp brown sugar, cranberry > > juice. Occasionally baked beans on toast or boiled eggs on toast, but [quoted text clipped - 6 lines] > peanutbutter on it. What I'm aiming for is whole grains combined with > proteins and fats. I do like my breakfast cereal, but I think you're right, I might just have to stop buying the stuff and see what else I can come up with. > > L: Home-made soup with lentils or beans and veges (about 1 cup), > > cheese sandwich on multigrain bread. The soup is replaced with salad [quoted text clipped - 11 lines] > there. It's remarkably versatile and I can eat this every day for six > months without getting tired of it. I just change when the weather changes. Hmmm... toss the sandwich. Probably a good plan. I think it's a hold over from when I didn't make my own lunch and had a sandwich every day. I shall experiment with some of those more meat-y options. I don't get sick of the same thing every day either just so long as I like it! > > D: Lean red meat, vegies (including a small potato). Also > > occasionally pasta, stir fries, burritos, but usually the same basic [quoted text clipped - 5 lines] > and I wonder why you mentioned specified it - do you grow you own mutton > or something? I only mentioned the red meat specifically because that's what we eat. We eat very little chicken and fish just because we have a fabulous butcher and it's much easier to make plain steak taste good than plain chicken. Also, the boyfriend is getting revenge for the cow that trampled him in India leaving him with a cracked rib.... > By far my most common meal is grilled or broiled chicken or fish with > rice and either a salad or steamed vegetables. I rarely have potatoes > or bread. Ours is pretty much the same with the substitution of a potato for the rice and a small steak for the chicken or fish. > Today I made fajitas. I used chicken breast, four different colors of > peppers and a sweet onion and stir-fried it together and put it on flour > tortillas. Unfortunately I used a commercial fajita sauce (just to save > time) and it was horrid, so don't do that. :-) They sound good (bar the sauce!). That'd be a good portable lunch too. > > Snacks: Fruit (apples, mandarins, stone fruit when it's in season), > > dried fruit (sultanas and apricots), nuts (almonds), peanut butter on [quoted text clipped - 9 lines] > really do try to balance my snacks with some protein and fats. I might > eat dried fruit in a trail mix with some nuts. The choc chip cookies are the best thing I've found to satisfy that "something chocolate, something crunchy" urge I get. I only eat one (about 1.25" round) or two every few days. The dried fruit is carefully portioned out with some almonds so I don't OD. > If I were you I'd put the peanut butter on apple slices. Also try > skimmed milk cottage cheese or hard boiled eggs in snacks. I also like > tinned fish - ever put anchovies on crackers? (Don't try to kiss anyone > afterwards.) I do like anchovies I think - it's been a while! And you're the second person suggesting peanut butter on apple slices - there's gotta be something in that. > > Exercise: 30 minute walk 5 times a week before breakfast. I've tried > > weights too, but can't seem to keep it up. I'll have to try working it [quoted text clipped - 4 lines] > just keep trying to work it in and you'll find what works for you > eventually. I've tried gyms before and never seem to be able to make it a habit. The hassle of getting there just makes it harder. Something's just got to click (or rather, I need to do it enough so that it does click) into a routine. > > I can see that my breakfast is the main carb-fest here. > > Actually, I thought your lunch was. Two slabs of bread or a carb-filled > soup... it would be good if you were open to non-traditional lunches, in > my opinion. This is true. Until I put dinner into Fitday my carbs % is pretty darned high. I shall put more protein into lunch too. > > Any other > > suggestions would be great. > > I'd change to skim milk if I were you. 2% milk isn't "low-fat" anywhere > but on their label. :-) It seems like an awful change when you > contemplate it, but after a week or two you don't mind a bit. If I get rid of the cereal for breakfast then that removes the milk altogether. Skim milk is whitish grey coloured water if you ask me :) I will see how the rest of the menu fits together and consider the milk thing. One change at a time :) Thanks for your input, it's much apreciated. Julie. > I do like my breakfast cereal, but I think you're right, I might just have > to stop buying the stuff and see what else I can come up with. There are lower carb, higher fiber cereals out there too. You can get them made of soy, flax, and all kinds of grains. If it's something you really like, I'm sure you could find a way to incorporate it wisely. From what you've said so far, you have a pretty good handle on things. >> > L: Home-made soup with lentils or beans and veges (about 1 cup), >> > cheese sandwich on multigrain bread. The soup is replaced with salad >> > in summer, and sometimes the sandwich is ham instead of cheese. > I only mentioned the red meat specifically because that's what we eat. We > eat very little chicken and fish just because we have a fabulous butcher > and > it's much easier to make plain steak taste good than plain chicken. Also, > the boyfriend is getting revenge for the cow that trampled him in India > leaving him with a cracked rib.... The only red meat cut I eat is tenderloin. I love it, but I can't eat it too often. Venison sorta counts as a red meat, but it's game so it's different. I eat that too - again though mostly the loin. > I do like anchovies I think - it's been a while! And you're the second > person suggesting peanut butter on apple slices - there's gotta be > something > in that. I confess - I stole that from Dally :) (but there *is* something to it yum!) When I'm in the mood for cream cheese frosting (one of my prior bad habits), I whip up some lowfat cream cheese with splenda and some vanilla extract and use it as an apple dip. > If I get rid of the cereal for breakfast then that removes the milk > altogether. Skim milk is whitish grey coloured water if you ask me :) I > will see how the rest of the menu fits together and consider the milk > thing. > One change at a time :) One way to make the change is to combine skim with your 2% (like a 50/50 mix) and then gradually reduce the amount of 2% you put into the mix. I can't deal with milk so I've learned to drink soy milk. Jenn >> I do like my breakfast cereal, but I think you're right, I might just have >> to stop buying the stuff and see what else I can come up with. [quoted text clipped - 3 lines] >like, I'm sure you could find a way to incorporate it wisely. From what >you've said so far, you have a pretty good handle on things. I was going to suggest this too, though JulieB is in Australia and I don't know whether these products are available there. (I'm in the US.) Chris 262/141/ (145-150) |
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