Updated Stats!

As of today 7/4/12, my weight is 133.4 lbs with a BMI of 22.9! That's a 21.5 lb loss so far! I am still in the healthy weight range.


*Starting weight was 154.9 with a BMI of 26.6 as of March 26, 2012.

10 Ways To Measure Perfect Portion Sizes

Need help with portion control? Visual aids are a great way to make sure you're really serving up a serving size, not two or three. 

One serving of meat is about three ounces, roughly the size of a deck of cards.

A one-cup serving of pasta or rice should be about the size of a tennis ball. You'll fill up faster on a serving of grains if you choose healthy whole grains whenever possible.

It takes about 850 peanuts to produce an 18-once jar of peanut butter, so a little of the stuff packs a powerful protein punch. Two tablespoons, about the size of a ping pong ball, is an appropriate serving size.

Vegetables from all colors of the rainbow are an important part of a healthy diet. A serving of cooked veggies is half a cup, or about the size of a baseball.

Dried fruit keeps longer than fresh fruit, but it also has 4 to 5 times the calories by weight. One serving of dried fruit is about 1/4 cup, or about the size of a large egg or ping pong ball.

When not covered in cheese and sour cream, potatoes aren't hard on the waistline and are high in potassium and vitamins C and B6. A perfectly portioned baked potato should be about the size of a computer mouse.

Don't go for a cartoon-sized stack of flapjacks – one compact disc-sized pancake is the recommended serving size.

A few cheese cubes and some fruit is the perfect mini-meal between lunch and dinner. To make sure you're noshing on the right amount, roll some dice. A serving of cheese is one ounce, or the size of six dice.

Fish is another important way to get protein on your plate. Each serving of fish should be roughly three ounces, or the size of a checkbook.

A fat serving such as olive oil, butter or salad dressing should be about the size of your thumb.

http://www.foodnetwork.com/healthy-eating/10-ways-to-measure-perfect-portion-sizes/pictures/index.html

To Weigh, Or Not To Weigh...That Is The Question

If you're trying to lose weight or simply don't want to gain unwanted pounds, how often should you weigh yourself? Many popular weight loss plans, such as Weight Watchers, do not recommend weighing yourself daily. Instead, they recommend stepping on the scales once per week or even less frequently. Our weight fluctuates somewhat from day-to-day, and daily weighing can lead to discouragement and potential diet sabotage if you see a higher number on the scale than you saw the day before. Most diet experts believe that a once-weekly or even monthly weigh-in is a more accurate reflection of weight control progress.

But a group of doctors who studied obese and overweight adults who were trying to lose weight as well as overweight adults who were trying to prevent weight gain found that those who weighed themselves more often lost more weight and prevented more weight gain over two years than those who weighed themselves less frequently. Contrary to the advice given in many popular weight loss regimens, this study suggests that at least some people can benefit from the accountability brought on by daily weigh-ins. Potential advantages of daily weighing include recognition of slow patterns of weight gain that may not be immediately apparent and the chance to modify lifestyle habits before the total weight gain becomes extreme and difficult to control.

The personality of the individual dieter likely plays a role in deciding how often to weigh oneself. If you're easily discouraged, daily weighing might cause you to give up your attempts if you don't see rapid progress. On the other hand, if you crave control and feedback, daily weighing might satisfy more of your needs and fuel your motivation. Whatever weigh-in frequency you choose, keep these tips in mind when stepping on the scale:

1. Weighing yourself first thing in the morning is usually best. Because of variations in food and fluid consumption, we often "gain" different amounts of weight throughout the day.

2. If you're weighing frequently, remember that daily fluctuations in weight are common. Just because you're heavier today than yesterday doesn't mean your weight control program isn't working. Don't become a slave to the numbers.

3. Monthly variations in weight are also common in menstruating women.

4. "Plateaus" in weight loss aren't necessarily bad. If you're exercising a lot, your weight may remain constant for a time even though you're still decreasing your body fat content and getting healthier.

5. Finally, cues other than the numbers on the scale are equally important. How do you feel? Are your clothes getting looser or tighter? Do you feel stronger, healthier, leaner? Your own perceptions can be the most valuable tools to help you track your weight control progress.

For additional information, please visit the Weight Loss Center.

Reference: Linde JA, et al. Self-weighing in weight gain prevention and weight loss trials. Annals of Behavioral Medicine 30(3), 2005.

Last Editorial Review: 11/29/2005

Medical Author: Melissa Conrad Stoppler, MD
Medical Editor: William C. Shiel, Jr., MD, FACP, FACR

Source: http://www.medicinenet.com/script/main/art.asp?articlekey=55489

- Posted From The Road

Updated Stats!

As of today 6/22/12, my weight is 134 lbs with a BMI of 23.0! That's a 20.9 lb loss so far! I am still in the healthy weight range.


*Starting weight was 154.9 with a BMI of 26.6 as of March 26, 2012.

Changing Things Up! The Update.

Booyah! I did it! I finally broke through my plateau and lost 1.1 lbs. I know the changes I made with my caloric intake and exercise routine paid off. I thank God for the wisdom to make the necessary changes. I've changed my plan again to keep my metabolism off balance and have already lost a ½ inch from my waist! I am just 4 lbs. and a ½  inch from my goal!!!

Temporarily Sidelined

Well guys, I somehow injured my back on Monday and decided to take a day or two of rest. I believed I over did it and did not listen to my body when it told me to slow down. As a result, my back aches. Seeking some relief, I took a dose of ibuprofen, grab the ice pack and got some bed rest. Tuesday I nursed it and rested. Wednesday I felt well enough to walk to the store for some soymilk. The fresh air and sunshine felt good despite the fact that my back began to ache a little on the walk. I rested some more when I returned home and felt well enough to lift a couple of hand weights and work my arms for 15 minutes. Today, I will play it by ear. The lesson I’ve learned is to listen to my body when it says to slow down or rest and do it. Ignoring the signs will lead to injury.

I’ve been working out 7 days a week since I started my weight loss journey and I will modify my workouts to ensure I allow my body adequate time to rest. It’s not about how long it takes to lose these last 5 lbs. but about how healthy I am. I have a healthy BMI of 23.2 and I am a fit 135.1 lbs. so I have time to drop the remaining few pounds without breaking my back (no pun intended). 

Q&A

Q: If I eat late at night, will these calories automatically turn into body fat?

A: The time of day isn't what affects how your body uses calories. It's the overall number of calories you eat and the calories you burn over the course of 24 hours that affects your weight.

Q: Does it matter how many calories I eat as long as I'm maintaining an active lifestyle.

A: While physical activity is a vital part of weight control, so is controlling the number of calories you eat. If you consume more calories than you use through normal daily activities and physical activity, you will still gain weight.

*http://www.cdc.gov/healthyweight/calories/index.html

- Posted From The Road

Pizza! Pizza!

RECIPE:

Pesto Pizza with White Beans and Roasted Red Peppers

Preheat the broiler. Spread 1 tablespoon pesto on 1 large whole-grain pita and place on a baking sheet. Top with 1/2 cup white beans and 1/2 cup chopped roasted red peppers. Sprinkle with 1 tablespoon grated Parmesan and broil 5 minutes.

*400 Calories

Recipe by Dawn Jackson Blatner, R.D., Fitness Magazine May 2012

Big Ups!

The road to a healthy and fit lifestyle is paved with many obstacles. Change is not always easy nor to initiate it. This new way of living takes work and is wrought with challenges that would break the uncommitted. We must face a scale that is sometimes stagnant or it keeps moving upwards and other times moving downward. There are times when we’re tempted with unhealthy food choices and sometimes give in and then fight to reclaim our efforts. We beat our bodies with vigorous exercise to burn the calories and fat. We occasionally struggle with self-doubt and push through. We’ve dealt with a lack of support when we need it the most and beam with joy when our like-minded friends cheer us on and offer reassurance. To top it off, all of this happened in just one day. Yes, we’re battered, bruised, sore, sweaty and tired but we get up the next day to do it all over again. So I say, “Big up!” because we’re awesome!

Keep going my friends, you're all doing great. 

So Tired!

Woo, I've updated my exercise routine from burning 300 - 325 calories a day to over 500 calories a day! It's been tough and a little hard to adjust to the strain. My muscles are little more sore and I feel tired. The up side to all of this is I'm burning more fat and that's the goal. This is my first week in and I have another week to go at this pace. I believe my next week will be a little bit easier. All in all the extra effort is so worth the strain. I'm gonna keep pushing. Will let you know how my second week plays out. Take care and get moving ya'll!

For update see "Temporarily Sidelined".

Satisfying Breakfast

RECIPE:

Chocolate-Cherry Smoothie

Blend 1 cup low-fat milk with 1/2 cup frozen unsweetened tart cherries and 1 tablespoon unsweetened cocoa powder. Serve with 1 slice toasted whole-grain bread spread with 2 teaspoons peanut butter.

*300 Calories

Recipes by Dawn Jackson Blatner, RD - Fitness Magazine May 2012

My Breakup Song To My Extra Weight

Sung to the tune of Mariah Carey’s “Shake it off”

Hoot, hoot, hoot, hoot

Everybody just, everybody just bounce

Hoot, hoot, hoot, hoot

Everybody just, everybody just bounce

I gotta shake you off, cause the feelin’ ain’t the same and you keep on playin’ games like you know you’re here to stay. I gotta shake you off. Just like the calgon commercial, you really need to get up outta here and go somewhere.

I gotta make that move to a body who appreciates all the hard work I do. Weight, I gotta shake you off. Gotta do what’s best for me and that means I gotta shake you off.

Hoot, hoot, hoot, hoot

Everybody just, everybody just bounce

Hoot, hoot, hoot, hoot

Everybody just, everybody just bounce

I gotta shake you off.

Changing Things Up!

Well, I'm 5 lbs. away from my goal weight of 130 lbs. and I'm stuck on another plateau. This is my second since I began this journey. My first plateau lasted 13 days and this one is exactly 13 days as well yet it feels longer. Although I've maintained my weight during this period, I'm ready to get to losing again and decided to change things up! 

Now my metabolism has gradually adapted to my reduced caloric intake and exercise routine resulting in no return of weight loss for my investment; but maintaining my current weight is a gain that I gladly accept. With this fact in mind, I decided to increase my daily caloric intake to a total of 2,000 calories and increase my exercise calories to 500, which will leave me with a total of 1,500 net calories. I'll also mix up my routines by adding extra cardio, weight training, resistance and intervals, which I will alternate daily so my muscles stay off balance. I don't want them to adapt to the workouts as they did during my first and second plateau. 

Here goes day one of the new game plan!!! Time to roll!

How to Get Past a Weight-Loss Plateau Without Cutting Calories

If you are diligently following a weight-loss plan that has suddenly stopped working, you are not alone. Weight-loss plateaus like this are common. Small changes to your fitness routine can help you keep moving toward your goals. Assuming you haven't allowed empty calories to sneak into your diet, cutting more calories is probably not the best way to get past your plateau; you actually may need to eat more.

Step 1

Talk to a nutritionist about your fitness goals and habits. If your caloric intake is below healthy levels, your body may be conserving calories to prevent starvation. A nutrition or fitness expert can help you determine whether you need to eat more often, incorporate more carbs or protein into your meals or stick to your current diet.

Step 2

Work out longer or more intensely each day. Add 15 minutes to your daily workout to burn more calories and stoke your metabolism higher.

Step 3

Interval train while you do cardio. Instead of running at one pace for as long as you can, try walking for one minute after each five minutes of running. You might be able to exercise for longer and run faster if you take short breaks like this, burning more calories overall.

Step 4

Lift weights one or two more days each week than you do currently. Building more muscle will boost your metabolism, because muscle tissue uses more calories each day than fat does. If lifting weights doesn't inspire you, talk to a trainer about alternate forms of strength training, or try yoga or Pilates.

Step 5

Stay motivated. Remind yourself why you are determined to lose weight. Write down inspiring reasons to maintain your efforts and read your list each day.

Tips and Warnings

Consider whether your original goals might have been unrealistic or unnecessary. If you are at a healthy weight now, the effort to break through the plateau might not be worth it. Don't attempt to exercise beyond your fitness level. Increase your stamina gradually.

*Article reviewed by Debbie C Last updated on: Sep 5, 2011 – Livestrong.com

••Photo Credit George Doyle/Stockbyte/Getty Images

Ways to Exercise to Get Over a Plateau in Weight Loss

Whether you have a lot to lose or a little, your weight-loss journey can seem like an endless road. When you hit a speed bump in the form of a plateau, you may just want to throw in the towel. But before you give up make sure you've done all you can to break your plateau.

SIGN ON FOR THE LONG HAUL

Many people realize a rapid weight loss in the first few weeks after beginning a weight-loss program. The Clinic attributes this initial surge to the body's release of stored glycogen, the storage form of sugar found in the muscles and liver. Because glycogen binds to water at a ratio of 1:4, for every unit of glycogen released, four units of water are lost. Once glycogen stores are normalized, weight loss slows down and the real work of losing weight begins. Many dieters give up at this point, but perseverance will result in a more gradual but steady drop in weight.

TURN UP THE HEAT

If you are trying to lose weight by diet alone, your metabolism will gradually adapt to your reduced caloric intake by slowing down, causing weight to plateau. Maintaining your restricted calorie diet and adding daily physical activity will rev up your metabolism and knock you off your plateau. A combination of cardo and weight training is best. If you are already exercising, increase your intensity, duration or frequency of exercise. Consider interspersing sprint intervals of 30 to 60 seconds for every three minutes of moderate-intensity cardio. Up the weight load on your resistance workout and add extra sets.

CHANGE YOUR APPROACH

No matter what your exercise routine, if you do the same thing time after time, your body adapts and you get diminishing returns for your efforts. According to the American Council on Exercise, the best way to get off your plateau is to vary your routine. Change things up by trying new activities or doing alternative exercises for the same muscle groups. If you always take the Hip-Hop class, try a Zumba class or indoor cycling. If you always go through the gym's machine circuit, try free weights. If you always use the treadmill, try the elliptical trainer. Varying your workout keeps your muscles guessing and continues to challenge your body to adapt, preventing a plateau.

GET BACK TO BASICS

Even if you are seeing steady progress, sticking with a weight-loss program for a long period of time can get boring. It is not uncommon for folks to backslide a little. Whether you're sneaking candy off your co-worker's desk, allowing yourself a cheat day where you just pig out, skipping your workouts or you've just gotten careless about portion control and water consumption, being unfaithful to your program can stall your weight loss. Step back and reevaluate. According to Mayo Clinic's Dr. Donald Hensrud, people tend to underestimate how much they eat by at least 20 per cent. Go back to measuring your portions, drinking your water and hitting the gym faithfully. Get back to basics and you will see the results on the scale.

*Article reviewed by Contributing Writer Last updated on: Feb 8, 2012 – Livestrong.com

** Photo Credit Goodshoot/Goodshoot/Getty Images

Healthy Eating Made Easy

Quit playing hunger games. The new rules of dieting will surprise you -- and keep you slim and satisfied.

By Melissa Daly

Quality Versus Quantity

If you're anything like me, I'm betting this will sound familiar: You try to eat right. And you exercise regularly. But still those last five pounds don't want to budge. So what's up with that? Turns out, much of the conventional weight-loss wisdom is just plain wrong, many experts say. It's not about deprivation or getting more veggies or eliminating certain food groups from your diet. Instead it's about a smarter and more enjoyable way of eating every day that will give you energy, boost your mood, and help you reach your happy weight and stay there. Here top nutritionists spill the new diet dos they swear by.

Find your balance.

Calories in, calories out. We've been told that dropping pounds or maintaining our weight rests solely on this simple equation. Wrong! "In reality, not all calories are created equal," says dietitian Ashley Koff, RD, a coauthor of Mom Energy and a FITNESS advisory board member. "Quality is just as important as quantity." Here's why: Munching two 100-calorie packs of cookies for your midmorning snack gives you a total of two to three servings, or about 36 grams of carbs, and very little protein. Your body uses just 15 to 20 of those grams of carbs for energy, and unless you're highly active, it will probably store the rest, Koff explains. As a result, you end up gaining weight rather than losing it.

Stop the calorie obsession and focus more on balancing your nutrients. "Every time you eat, aim for ­unlimited amounts of nonstarchy vegetables and one serving each of carbs -- whole grains, fruits, or starchy vegetables, like carrots and corn -- protein, and healthy fat," Koff says. Consuming foods in every category gives your body a steady supply of energy all day with no fattening side effects. So instead of cookies for your prelunch snack, nosh on an apple and some nuts or vegetables and a little dip made from low-fat Greek yogurt.

Stop the endless grazing.

Some of us have done away with breakfast, lunch, and dinner in favor of the six small meals many experts tout as the key to staving off hunger and losing weight. But this strategy can easily backfire if small meals creep into traditional-size ones or turn into all-day snacking. The trouble is, when you're nibbling a little bit here and there, it's hard to keep track of how much you're putting away. "Plus if you're not getting full at any given time, it sets you up to consume even more overall. There's something psychologically and physically satisfying about eating a complete meal and having that truly full feeling rather than just taking the edge off your appetite every hour or two," says Marjorie Nolan, RD, a spokesperson for the Academy of Nutrition and Dietetics. At meals, it's typical to have several different dishes, but grazers may munch on just one thing, like pretzels. That means you can down a whole bag and still walk away unsatisfied, Nolan explains.

Instead of picking at food all day, shoot for three meals and two snacks or five mini meals. Be sure to combine a few tastes and textures at each sitting, like carrot sticks and whole wheat crackers dipped in hummus, or half a sandwich. Plan small meals in advance so you aren't tempted by -- or stuck with -- whatever open bag happens to be within reach. And write down what you eat so you keep tabs on just how much you're consuming.

Give yourself an afternoon treat.

Good news: It's healthier to hit the vending machine than to go hungry. The typical stretch between lunch and dinner is too long for blood ­sugar levels to remain stable without a calorie infusion, says nutritionist Dawn Jackson Blatner, RD, a FITNESS advisory board member. Your best bet: "If you tend to get famished at 3 p.m., don't fight it, plan for it," she says. Keep healthy snacks like apples, almonds, string cheese, and pears at the office and you won't have to scramble for something to eat.

If you didn't bring your own, no biggie, just choose wisely at the machine. "Sunflower seeds and peanuts are superhealthy, a chocolate chip granola bar is a smarter cocoa fix than a candy bar, and baked chips or popcorn is better than regular chips for a salty crunch," Blatner says. Pass up fruit snacks in favor of the real thing from the corner deli. Absolutely gotta have chocolate candy? Opt for a plain Hershey's bar or peanut M&M'S which are slightly lower in calories and saturated fat and sugar and have slightly more fiber and protein than other bars.

What to Eat

Stock your kitchen for success.

You can buy all the veggies you want, but that doesn't mean you're going to eat them, especially if they're hidden away in the produce drawer. "Healthy eating is about having the right foods ready and waiting for you," says nutritionist David Grotto, RD, the author of 101 Foods That Could Save Your Life and a FITNESS advisory board member. "Bust fruits and veggies out of crisper prison, wash them, cut them up, and put them at the front of the center shelf in your fridge. You're more likely to eat whatever is directly in your line of sight." Keep the following foods on hand to make whipping up a healthy meal or snack easier than ordering takeout.

Milk
Research has shown that two glasses of nonfat milk after exercise helps you gain more muscle and lose more fat.

Full-fat cheese
Go for a little bit of the good stuff instead of too much of the skinnier version. "You'll end up eating more of the low-fat cheese if you're not fully satisfied by it," Grotto says.

Greek yogurt
"It has more protein than regular yogurt, and it's extra creamy. Use it in place of sour cream or crème fraîche in chilis, ­sauces, potatoes, and dips," Grotto says.

Frozen vegetables
Just three minutes in the microwave and they're ready for you to add them to salads, soups, or stir-fries or to munch on them for a snack with a little hummus or salsa.

Healthy frozen meals
Look for entrees of less than 400 calories, with at least three grams of fiber and less than 500 milligrams of sodium.

Low-sodium lunch meat
Eat it in sandwiches made from whole-grain bread, or roll it up with veggies and hummus in the middle.

Cleaned and portioned frozen fish fillets
"Once it's defrosted, salmon takes just minutes to prepare," Grotto says.

Canned beans
"Rinse and then put a handful into soups, stews, and salads for protein and fiber galore," Grotto suggests.

Whole-grain cereal, crackers, and pasta
Chose ones with at least five grams of protein and three grams of fiber. The protein will keep you feeling satisfied, and the fiber delivers long-lasting fullness.

Peanut butter
"It's packed with protein and antioxidants, especially resveratrol, which has been found to help fight cancer and heart disease," Grotto says.

Canola oil
This heart-healthy monounsaturated fat is the perfect choice for sautéing because it has a high smoking point. "Store it in the fridge, because oils become rancid when exposed to heat and air," Grotto advises.

Eat more potatoes.

Sounds like diet blasphemy, right? During the low-carb craze, it was drummed into our heads that spuds packed on pounds, so we avoided them at all costs. But now the thinking has changed -- and how! Potatoes are actually a nutrient powerhouse, says Elisa Zied, RD, the author of Nutrition at Your Fingertips. "They're loaded with vitamin C and potassium, and they're a good source of fiber, which fills us up and helps keep cholesterol levels healthy," she explains. "Potatoes with red or purple skins also contain carotenoids and other antioxidants that fight damage from free radicals that can cause disease." In recent research, purple potatoes have also been shown to reduce blood pressure without causing weight gain.

Stop shunning spuds and start adding them to your plate. One ­medium potato (or a cup of diced or mashed) counts as one serving of vegetables. Because potatoes are starchy, round out your meal with a colorful second veggie, like broccoli or tomatoes.

How to Stay on Track

Be a restaurant snob.

You already know to pick grilled over fried; ask for less cream, butter, or oil in your food; and request that half your meal be wrapped in a doggie bag. But there are other smart ways to prevent dining out from blowing your good intentions, says Katherine Tallmadge, RD, the author of Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations. Try her strategies:

Keep an open mind. Italian food is heavy, Asian is light -- right? Not so fast. "With Thai or Chinese, there's a lot of deep frying and also tons of oil in stir-fries," Tallmadge explains. Italian dishes like grilled fish or pasta primavera, though, tend to use less. Open to something new? "Try Vietnamese, which is full of grilled meats and vegetables, soups, and salads," Tallmadge says.

Go out to lunch. "If you're going to indulge, do it midday rather than in the evening," Tallmadge advises. "That way, you can cut back at dinner to even out your calories for the day. Bonus: Lunch is usually cheaper, so you can afford a nicer place. Speaking of which...

Spend smarter. With any cuisine, fancier often means healthier. "Higher-end places use good-quality ingredients in smaller amounts, while midlevel and lower-end places frequently overuse lower-quality meats and cheeses in huge portions," Tallmadge says. Save your cash for one outing a week to a swanky spot instead of three stops at a chain.

Split up your order. Ask to start with a salad or vegetable soup -- and eat it -- before choosing your main course. "Doing this will help you make a better decision," Tallmadge says. In all likelihood, you may only be hungry enough for an appetizer rather than a full entrée.

Weigh in weekly.

Some experts claim that the scale keeps dieters accountable; others believe it makes them frustrated, demoralized, and focused on pounds instead of wellness. The bottom line: How often you should take a reading comes down to knowing yourself, says Madelyn Fernstrom, PhD, the founding director of the University of Pittsburgh's Medical Center's Weight Management Center and a FITNESS advisory board member. "Research indicates that once a week is good and once a day is probably even better for some people. But if seeing a number that's even slightly off makes you want to throw up your hands -- especially toward a box of Girl Scout cookies -- use a different gauge, like the fit of your favorite jeans.

To benefit from weighing in, pick one day and time each week to do it, like first thing in the morning, when you're naked and after you've hit the bathroom, when most people typically weigh the least. If you don't like the readout, consider the reasons it might be up: Got your period? Had salty food for dinner last night? If none of those applies, look at where you stand for the month. "Plus or minus less than two pounds during the course of a month is essentially weight-neutral. You're doing great; you've discovered how to maintain," Fernstrom says.

Pull out of a diet tailspin.

Many women are prone to all-or-nothing thinking when it comes to food. You know, you do great all week, then one big cupcake at the office birthday party and, well, the day is shot, so you may as well order greasy takeout for dinner. "People don't gain weight from one diet lapse, but rather from how they respond to it," says FITNESS advisory board member Kathy McManus, RD, director of the department of nutrition at Brigham and Women's Hospital in Boston. "Instead of feeling like a failure and giving up on the rest of the day, shake it off and move on." The way to do that is not by punishing yourself with celery for dinner. "Just set one specific, positive goal for the next day, like eating two pieces of fruit," McManus says, then carry on as usual. "You'll be surprised how accomplishing one simple thing can restore your courage and put you back on track for success."

Originally published in FITNESS magazine, May 2012.

Orange Chicken with Asparagus

A yummy 500 calorie dinner!!

 
Heat 1 tablespoon sesame oil in a large skillet over medium heat. Sauté 4 ounces chicken, sliced into 1/2-inch strips; 1 minced garlic clove; and 1/4 teaspoon red pepper flakes 7 minutes. Add 2 cups chopped asparagus and cook 3 minutes more. In a small bowl, whisk together 1 teaspoon reduced-sodium soy sauce, 1 teaspoon honey, 1 teaspoon sesame seeds, and juice and zest of 1 orange. Add to skillet and cook 1 minute. Serve over 1/2 cup cooked brown rice.

*Recipe by Dawn Jackson Blatner, RD (Fitness Magazine, May 2012)

Reading Labels

Talk about an eye opener. I never realized the calorie content of the foods I ate. For example, a 12 oz can of cola has 165 calories! When you're counting calories this is important. If you have a daily caloric intake of 1500 calories every soda you consume takes away from your food budget. Eliminating that sugary soda allows you to have a tasty snack or an extra side added to your meal. The key is to make wise choices to have a successful weight loss and maintenance.

- Posted From The Road