Hi everyone!
Susan -- I hope you feel better! Sorry to hear how sick you are. YUCK!
Lynn -- How is the Sonoma Diet going? Are you still doing that?
Laurie -- I think your hair will lighten up in a weeks time. I saw your post and thought I would respond now.
Phyllis -- Where are you? Is your son in town? I guess so....check in if you can.
I am doing ok. I splurged over the weekend but I managed to get back on track. Of course, the scale is back to 130. GRRRR!
I saw this menu on a website and thought I would try to stay close to the foods on here for a week (if I can) and see what happens:
Quote:
Foods for Weight Loss
Here are some suggestions from Sasson for meals and snacks that are loaded with the nutrients your body needs and that will keep those hunger pangs at bay.
Scrambled Eggs, Toast, and Strawberries
Fasting or skipping meals does not lead to successful, long-term weight loss. A healthy breakfast gets your body going, boosts your metabolism, and helps to regulate your appetite for the rest of the day. So scramble a few eggs, which are a great source of protein, vitamins A, B2, and B12, phosphorus, and iron.
Add some whole wheat toast and fresh strawberries for fiber, plus almost 150 percent of the RDA for vitamin C in the berries. Using a little bit of butter or margarine on the toast or for cooking the eggs will help your body absorb fat-soluble vitamins.
Recommended Serving Size: 2 medium eggs, about 130 calories or 1 medium egg and the egg white from 1 egg, about 80 calories 2 slices whole wheat toast, about 138 calories 1 pat butter, about 36 calories or 1 pat of margarine, about 32 calories 1 cup of strawberries, about 49 calories
Nectarines and Almonds
Having the right midmorning snack will keep your metabolism humming and your energy levels up, and will help you avoid eating too much at lunch out of extreme hunger. A medium nectarine along with some almonds gives you fiber, protein, a variety of vitamins and minerals, and heart-healthy fat.
Recommended Serving Size: 1 medium nectarine, about 60 calories 6-8 almonds, about 40-60 calories
Colorful Spinach, Veggie, and Chicken Salad
Throw together a spinach salad with cucumbers, carrots, red peppers, cherry tomatoes, and some cooked chicken breast. Top it with an olive-oil-based vinaigrette dressing for a low-fat, low-cal, and filling lunch. Vitamin- and mineral-rich spinach provides over 50 percent of your RDA for vitamin A, plus dietary fiber and iron. As a rule, colorful vegetables are more nutritious, and this combination is rich in fiber, tons of vitamins. and the phytochemicals that may help prevent chronic disease. Finally, the protein in the chicken will keep you full until your midday snack.
Recommended Serving Size: 1 cup spinach, about 7 calories 1/2 cup sliced cucumber, about 12 calories 1/4 cup grated carrots, about 10 calories 1/2 cup red peppers, about 12 calories 6-8 cherry tomatoes, about 18-24 calories 2 oz. chicken strips, about 75 calories 2 tablespoons vinaigrette dressing (with olive or canola oil), about 90 calories
Yogurt and Grapes Snack
You'll get calcium, protein, fiber, and vitamin C from this super snack. Plus, grapes pack cancer-fighting antioxidants.
Recommended Serving Size: 6 oz. low-fat yogurt, about 160 calories 10 grapes, about 50 calories
Tuna Steak and Broccoli
This dinner will satisfy your taste buds and fill you up without adding on the calories. Fresh tuna is a great source of heart-healthy fat and omega-3 fatty acid, which helps prevent heart disease and stroke. Broccoli, a cruciferous vegetable, gives you over 80 percent of the RDA for vitamin C, 30 percent of your daily calcium, and disease-fighting phytochemicals. A side dish of Spanish rice is an excellent complement to the fish.
Recommended Serving Size: 3 oz. cooked broiled or grilled tuna steak, about 118 calories 1 cup broccoli, about 25 calories 1/2 cup Spanish rice, about 140 calories
Low-Fat Vanilla Ice Cream with Fruit Topping
Don't deprive yourself of that tasty dessert you crave. This one is refreshing and satisfying but is also a source of calcium, as well as some vitamins and minerals. Just remember to watch your portion size.
Recommended Serving Size: 1/2 cup low-fat vanilla ice cream, about 120 calories 1/2 cup mixed fruit, about 60 calories
Lisa Sasson, MS, RD, is Assistant Clinical Professor, NYU Department of Nutrition, Food Studies, and Public Health; a Registered Dietitian; and a member of the American Dietetic Association. She also has a private practice for people with diet and weight-control issues.
