Weighty Wednesday

Trying to lose weight? Or just eat healthier? When you're eating out, the salad bar is your best bet, right? Maybe not. If you're not careful, you could end up with over 1,000 calories on that 'healthy' plate.

Try these helpful strategies to avoid a weighty disaster:

*Use a smaller plate; limit the number of trips you make.
*Start with the nutrient-rich dark green, leafy vegetables, such as spinach, romaine, and endive.
*Fill up your plate with vegetables like lettuce, cucumbers, peppers, broccoli and tomatoes.
*Pile on the protein with legumes, beans, lean meat, turkey, and crabmeat.
*Take just a small taste of the high-fat food items such as pasta salad, potato salad, macaroni salad, and coleslaw.
*Go easy on extras like croutons, chow mein noodles, crackers, nuts, seeds, crumbled bacon, and shredded cheeses.
*Dress your salad with 2 tablespoons of a low-calorie or light salad dressing, OR only 1 tablespoon of regular salad dressing. Or try a splash of flavored vinegar.
*If the salad bar contains soups, choose a broth-based version over a cream-style selection.
*Allow yourself just a small taste of the whipped topping-jello-fruit combinations.
*For dessert, return to the salad bar for a small plate of fruit topped with a little yogurt or cottage cheese.

SALAD BAR GUIDE

FOOD	AMOUNT	CALORIES	FAT GRAMS
VEGETABLES
Artichoke Hearts	1/4 Cup	20	Trace
Avocado	1/4 Cup	75	8
Bean Sprouts	1/4 Cup	8	Trace
Beets	1/4 Cup	15	0
Bell Pepper	2 Tbsp	3	Trace
Broccoli	1/4 Cup	6	Trace
Carrot, shredded	1/4 Cup	15	Trace
Cauliflower	1/4 Cup	6	Trace
Cucumber	1/4 Cup	4	Trace
Green Peas	2 Tbsp	30	Trace
Letttuce	1 Cup	10	Trace
Mushrooms	1/4 Cup	5	Trace
Olives, ripe	2 Tbsp	30	4
Radishes	2 Tbsp	2	Trace
Spinach	1 Cup	10	Trace
Tomato	1/4 Cup	15	Trace
---
FRUITS
Fruit cocktail, canned in juice	1/4 Cup	35	0
Mandarin Oranges, in juice	1/4 Cup	25	0
Melon, fresh	1/4 Cup	15	0
Peaches, canned in juice	1/4 Cup	25	0
Pineapple, canned in juice	1/4 Cup	35	0
Raisins	2 Tbsp	60	0
Strawberries, fresh	1/4 Cup	10	0
---
BEANS, NUTS, SEEDS
Chickpeas	1/4 Cup	40	<1
Kidney Beans	1/4 Cup	55	Trace
Sunflower Seeds	1 Tbsp	80	7
---
MEAT, POULTRY, FISH, EGGS
Eggs, chopped	2 Tbsp	25	2
Ham, chopped	1 oz	35	1
Shrimp	1 oz	30	<1
Turkey	1 oz	35	<1
Tuna, canned in water	1 oz	35	<1
---
CHEESE, DAIRY
Cottage Cheese, creamed	1/4 Cup	60	3
Cottage Cheese, 1% low fat	1/4 Cup	40	<1
Cheddar Cheese	2 Tbsp	55	5
Mozzarella Cheese	2 Tbsp	40	4
Parmesan Cheese	2 Tbsp	45	3
---
OTHERS
Chow Mein Noodles	1 Tbsp	15	<1
Croutons	1/4 Cup	27	4
Bacon Bits	1 Tbsp	25	2
---
MIXED SALADS
Cole Slaw	1/4 Cup	45	4
Macaroni Salad	1/4 Cup	100	10
Potato Salad	1/4 Cup	100	10
Tuna Salad	1/4 Cup	190	10
Three Bean Salad	1/4 Cup	60	0
---
DRESSINGS
Blue Cheese	2 Tbsp	155	15
Italian	2 Tbsp	160	15
French	2 Tbsp	135	15
Italian, low calorie	2 Tbsp	15	0
Lemon Juice	2 Tbsp	8	0
Oil and Vinegar	2 Tbsp	100	8
1000 Island	2 Tbsp	120	10
Vinegar	2 Tbsp	4	0

Read more...

Homesteaders Heart: Eating Healthy & Losing Weight- Let's take baby steps!

Click on over and lay some encouragement on Kim... and get some from her, as well! Homesteaders Heart: Eating Healthy & Losing Weight- Let's take baby steps!

I'm just one of millions who have resolved to lose weight this year. Some of you already know that I lost the 50 lbs that sneaked up on me, practically overnight, when my thyroid went on strike. Since then, I've been stuck on that plateau, but it's time now to break through and get myownself back to optimal weight. Depending on which calculator I use, I'm at the top of my ideal range right now. I should be about in the middle, though, so my 2009 goal is 20 lbs.

I always keep a cup of water on my nightstand, so I have a head start on Kim's initial suggestion. This week's to do list includes clearing a path to my treadmill and trampoline. That will also give me space for my Pilates and Richard Simmons workouts. I know, I know, but I had great success with Sweatin' to the Oldies back in the day. And it really is fun.

My worst habit is still undereating. Yes, believe it or not, that can also cause weight problems. If I'm not careful, I find the afternoon crawling by before I have breakfast. In my younger days, I could slide by like that, but now it takes a noticeable toll. So I've been really working on that the past few weeks, and feeling like a pig, though still not eating quite enough. It's always sumthin', isn't it? 8-}

Yes, we all start out the year with great determination which, for most of us, starts to fade after the first few weeks. I am determined that this will be THE year to follow through and acheive my goal. 2010 will be a 'milestone' year for me and I want to reach it in style. 8-]

My prayers are with all y'all who have made resolutions this year, whatever they may be.

May God give you...
For every storm a rainbow,
for every tear a smile,
for every care a promise
and a blessing in each trial.
For every problem life sends,
a faithful friend to share,
for every sigh a sweet song
and an answer for each prayer.
.......................- Irish blessing

Read more...