Hey Folks … This is a really long post but worth reading 
Anyone who reads my threads knows that I have been challenged lately with staying on plan. Well, on top of this struggle when I went into my center this morning and my weight was down to the point that my plan was changed to plan 1 – which is extremely bittersweet for me, I mean we are talking less food then before and I was already struggling, BUT at the same time I would not being changed to this plan if I had not lost close to 18 pounds!
Anyway, to make a long story short – I knew that I needed to ask right then and there for actual help that would allow me to be “Free to Live” being only allowed 2 proteins, 2 vegetables, 2 fruits, 2 starches, 1 dairy, 1 fat, and 2 Lites! My councilor provided me with this wonderful success kit that you all may or may not have. Included in this success kit there were several wallet cards that are to be used to assist in living on plan. I think these cards are fantastic, as is the entire success kit, so I thought that I would share the cards with you all!
Tips for Picnics and BBQs
Stick with healthy foods that are grilled or baked – avoid fried foods.
Bring along a fun outdoor game like badminton. It will keep you and your friends active and having fun all day.
Bring along a healthy dish to share, like fruit salad or mixed greens.
Stay focused and aware if your food choices.
Keep in mind …
BBQ Chicken Breast (4oz) = 1P
Macaroni Salad (1/2 cup) = 2S & 2F
Coleslaw (1/2 cup) = 1S & 1F
Spinach Dip (2tbs) = 2F
Green Bean Casserole (1/2 cup) = 1V & 1F
Tips for Vacation
Call ahead to find out about the local restaurants. Ask for websites or phone numbers and see if they have healthy meal options or a “light” menu.
Sorbets, frozen yogurts, or fresh fruit are healthy options for desert.
Buy yourself a beautiful new outfit – it just might be enough to keep you aware of your food choices.
Keep in mind . . .
Crabcake (1 small) = 1/2P & 1S
Filet Mignon (6oz) = 2P
Roasted Red Potatoes (1/2 cup) = 1S
Pina Colada (1/2 cup) = 2S
Italian Ices (1/2 cup) = 1S
Tips for a Sports Bar/Club
Order a club soda with lime – no one will even notice it’s a non-alcoholic beverage.
If choosing an alcoholic beverage try a spritzer.
Stay focused and aware of your foods.
Keep in mind . . .
Chili (with beef) (1cup)= 1P & 1S
Grilled Chicken Sandwich without Mayo = 1.5P & 3S
Chicken Wings (3) = ½ P & 2F
Jalapeno Peppers (2) = 1S & 2F
Beer, regular (375ml) = 2S
Tips for an Amusement Park
Call ahead to see if there is a picnic area. You can bring your own cooler filled with fresh, healthy, food right from your menu.
Walk as much as possible. Most amusement parks have plenty of paths and open areas for walking.
Bring an LA Lite or LA Snack so you’re less likely to pick up a high-fat snack.
Keep in mind…
Corn Dog = 2S & 2F
French Fries, ½ of a small = 1S & 1F
Chicken Fingers (3) = 1P, 2S, & 1.5 F
Frozen Fruit Pop = 1F
Tips for Sporting Events and Concerts
Try to eat a well-balanced meal before the event to curb your appetite. During the event, relax and take a break from your everyday routine. Enjoy the game or show!
Bring along your LA Lites for a satisfying treat.
Pause before make a decision that may compromise your weight loss.
Keep in mind ….
Hot Dog, with bun = 1.5P, 2S & 2F
Soft Pretzel, ½ large = 2S
Peanuts, honey roasted (1oz) = 1P
Hot chocolate (250ml) = 2S
Beer, light (375ml) = 1S
Tips for a Get Together
Bring along a healthy appetizer.
Focus on how good you look and how great it will feel to get compliments.
Drink at least 2L of water throughout the day.
Stay focused and aware of your food choices.
Keep in mind…
Cheese & Crackers, 6 crackers and 1oz of cheese = 1S, 1D, & 1F
Veggies & Dip, 4pcs of celery, 6 baby carrots, 1tbs veggie dip = 1.5V & 1.5F
Brownie, plain homemade (2’’)= 1 S & 1F
Tortilla Chips (30g) & Salsa (50ml) = 1S & 1F
Wine (90ml) = 1Fruit
Tips for a Movie Theater
Try an LA Snack for a crunchy snack.
Ask for a large ice water or diet soda to sip during the show.
Stay focused and aware of your food choices.
Think twice about why you are eating. The smell of movie theater foods can be very luring.
Keep in mind …
Popcorn, small, ½ bag = 2S & 2F
Licorice, 3 vines = 2S
Chocolate kisses, 5 pieces= 1S & 1F
Peanut M&Ms. 1 bag/49g = 2S & 2F
Tips for the Mall
The restaurant guide has fine dining, as well as food court establishments to choose from.
Going shopping? Why not wear your favorite walking shoes or sneakers? Just walking fast while carrying your bags is a fun way to get a low impact workout.
Pick out an outfit that you’d love to wear. Once you reach your goal weight, go back and but it!
Keep in mind….
Pizza, 1 large plain or vegetable slice, pizza shop style = ½P, 2S, 1F
Garden Salad, no dressing (2cups) = 2V
Turkey & Cheese Sandwich, no mayo or spreads = 1P, 3S, 1D
Fresh Fruit Salad, 175ml = 1Fr
Cappuccino, non-fat, no sugar added, 375ml = 1D
Tips for a Birthday Party
Never go to a party hungry – eat a healthy snack before your go to curb your appetite.
Drink water before and during the party. This well help you feel full.
Focus on socializing, catching up with old friends – try not to hang around the snack table.
Bring along your LA Lite for a satisfying snack.
Keep in mind…
Pizza, 1 large plain or vegetable slice, pizza shop style = ½P, 2S, 1F
Ice Cream, regular 1/2cup = 1S & 2F
Birthday Cake, frosted 5cm square = 2S & 1F
Hamburger, plain 90g & half a bun = 1P & 1 S
Fruit punch, 175pl = 1S
Tips for Formal Dining
Focus on socializing, dancing, and enjoying yourself. It will keep your mind busy and less likely to give in to unhealthy food temptations.
Wear a slim outfit – it will keep your weight loss efforts on your mind!
Ask for dressings or sauces on the side, so you can decide how much or how little goes on your mean.
Keep in mind …
French Onion Soup, 1 cup = 1S,1D, & 2F
Grilled Salmon, 6 OZ = 2P
Garlic Mashed Potato, 125ml = 1S & 1F
Sorbet, 125ml = 1Fr & 1S
Champagne, 90ml = 1Fr
**Tips for Living**
