Ranaesheart Weight Loss Success Tips

How often do you eat breakfast?

2009-06-07T17:53:00.000-07:00

How often do you eat breakfast?

Take our poll .. How often do you eat breakfast?

Then .. tell us either "what" you had for breakfast OR your "favorite" breakfast. Perhaps we can come up with enough different ideas to create a Health Page for later reference.

IF YOU'RE NOT EATING BREAKFAST .. here is some information that may change your mind!

1. EATING BREAKFAST KEEPS US THIN. The National Weight Control Registry has compiled information from more than 3,000 people who have lost at least 60 pounds and kept it off for an average of 6 years. Feedback from those individuals showed that eating breakfast daily was a weight control strategy for 78% of the people in the registry. Those participants who experienced long-term success also shared that they eat a diet low in fat and exercise for an hour or more each day. Interestingly .. less than 5% of those who achieved success reported never eating breakfast. READ MORE...

No Strangers & No Mountains We Can’t Climb!

2009-05-25T17:50:00.000-07:00

No Strangers & No Mountains We Can’t Climb!

Motivation to lose weight is something we all struggle with from time to time and I am no exception. As I am writing this, I am watching the moving and passionate lyrical solo of a 12-year-old girl and, in her performance, my strength and determination is renewed. The expression in her dance, the ardent grace and beauty she exhibits shows a gracefulness and depth of spirit more powerful than her years.

How, I ask myself, did this young girl learn such expressive movement? Could it be from the years of dance, the practice and recitals? From talented teachers and gifted coaches or the steadfast support and encouragement of her mother and family? Or, could it be she simply loves to dance? There is an affirmative answer for each of these questions, however, there is more.

As gently as possible this child, on the threshold of adulthood, received the news that her parents were divorcing. A few months later, her 3-year-old sister was diagnosed with acute lymphocytic leukemia. Before long Kaleigh’s childhood home was for sale and the move to a new school was imminent; she was faced with the heartache of leaving old friends and the sadness that brings. This is enough to derail most adults, let alone a young girl. READ MORE...

With great love and commitment for her sister, Kaleigh had thoughts of setting her dancing goals aside. She wanted to spend as much time with her sister as possible and comfort her through hospitalizations, chemotherapy and surgical procedures. Her mother, however, was wise and insightful and encouraged Kaleigh to continue pursuing her dreams along with supporting her sister; to not let one prevent her from doing the other. She also provided her with the wisdom to channel everything she was feeling into her dance.

Kaleigh has taught me about making a goal, putting in the hard work to achieve it and never stopping, even when times are tough. She does not shrink from the pain or disappointments that tend to surface in life. She feels her emotions and chooses to express them in positive ways.

As I watch her movements, it reminds me of the grief we all feel when we are broken and hurting and there are times when our dreams seem nearly impossible. Then, with strength and resilience, she acknowledges her frailties and reaches way down deep inside to find the courage to heal, grow and reach for her dreams. In her youth, she has unlocked the secrets of tenacity, perseverance and the personal growth that is needed to claim the life we are meant to live.

What are you going to do with your life? Do you want to realize your goals and dreams? Do you want to lose weight, be healthy and live a longer life?

We can all learn a valuable lesson from this child. We do not need to stuff ourselves with food in an attempt to hide from our feelings. We have all been broken and, from time to time, lost sight of our dreams. But, there are no strangers and no outcasts. Together we can band together to gain all the strength, power and courage to believe and reach our goals. Won’t you join us so we can all share this journey together?

Just as Kaleigh learned, we need to take care of ourselves and be true to ourselves so we can be happy and healthy for those we love and care for. We are meant to live the best life we can and BE ALL that WE CAN BE!

As for me, my beautiful and beloved 12-year-old granddaughter, Kaleigh, reminded me of this. I am thankful and grateful each day for the blessings she brings to my life. My journey of weight loss continues with renewed strength and motivation; and, I sincerely hope yours does too.

Weight Loss Reality and Accountability – Succeeding Through Adversity

2009-05-13T16:36:00.000-07:00

Weight Loss Reality and Accountability – Succeeding Through Adversity

Although this blog is near and dear to my heart, I have not been online for a while due to an abundance of personal issues that have left me reeling. From the death of a very close personal friend, to my 3-year-old granddaughter’s leukemia diagnosis, to my employment ending, to severe financial difficulties, to having an abdominal wall abscess without insurance that is felt to be MRSA, I have found life to be a little challenging lately.

Throughout these events, and the myriad of feelings that surround them, I allowed my emotions to dictate my eating choices and I have gained approximately 20 pounds in the past 3-4 months.

Having an eating disorder is a life-long ailment and, like an alcoholic, it never goes away. You can, however, succeed by adopting a “can do” attitude, learning how to forgive yourself rather than punishing yourself and never, ever giving up. READ MORE...

Since this is a learning process and we are not perfect, bumps in the road are to be expected. From time to time, we will even face a derailment like the one I am sharing with you. These do not have to be seen as failures but as opportunities to learn better ways to handle similar situations in the future. Amazingly, when approached with a positive attitude and the mindset to explore the reasons behind these events, we build character, perseverance, strength and fortitude.

So today I acknowledge my human frailty and accept responsibility for where I am. With a renewed spirit, an understanding of the extreme emotional events it took for me to not only stumble but fall off the track, I refuse to let this go any further. I am in control of my future and I steadfastly believe in achieving my ultimate weight loss goal and the accompanying reward of improved health.

My destiny is in my hands … and your destiny is in yours! If you find yourself facing a bump in the road or a complete derailment, then please consider joining me in rectifying this today!

1. Get Weighed – Yes, it is time to stop ignoring the scale and realize exactly where we are. Time to be accountable and tell others so they, too, can hold us responsible. I will be weighing daily at the same time each morning and in the same clothes. If you are one who is not comfortable with weighing daily, then I encourage you to commit to weighing twice a week and recording it. You can view my weight tracker here.

2. Clean Your Cupboards - Throw out any trigger food and stock your pantry and refrigerator with lean meats, whole grains, fresh/frozen fruits and vegetables, low-fat dairy and a few snacks such as sugar-free Popsicles, 100-calorie popcorn or nuts. Be sure to eat before you go shopping and read the labels for the nutritional content.

3. Positive Vibes – Surround yourself with positive people and take the time to read, view or listen to positive quotes, videos or stories. This truly sets the tone for success! Our brains are sponges and, positive or negative, they soak up the emotions we expose them to. Post notes on your refrigerator and cupboards; it helps! Here’s what I found today .. “Plant the seeds of expectation in your mind; cultivate thoughts that anticipate achievement. Believe in yourself as being capable of overcoming all obstacles and weaknesses.” Norman Vincent Peale

4. Move! – Any kind of movement/exercise jump-starts our metabolism, releases endorphins to brighten our mood, gifts us with a sense of well-being and leaves us with a feeling of accomplishment and satisfaction. Today I chose to walk around the lake; 1.25 miles with ducks, geese and nature!

Would love to hear from each of you about where you are and where you’re going. Each journey is a personal choice yet we share the camaraderie of similar experiences and feelings that greatly enhance our path if we choose to share them with each other.

Very best wishes for your success … I BELIEVE IN YOU!!!

Valentine’s Day Wishes – The Valentine Only You Can Give!

2009-02-14T17:54:00.000-08:00

Valentine’s Day Wishes – The Valentine Only You Can Give!

Valentine’s Day is centered on sweethearts, candy, flowers, love and all things that make us feel warm and happy. However, when we are struggling with our weight, body image and self-worth, there are times this holiday makes those issues take center stage. This can manifest itself by over-indulging on chocolate, throwing our eating plans out the window and even trigger a binging episode. Not quite what we dreamed of when thinking of love, hearts, flowers and Valentine wishes READ MORE...

There is one special Valentine that only YOU can Give! It is the gift of realization and possibility, hope and faith.

When we realize that we may not be where we want to be or have the things we want to have on Valentine’s Day, it is natural and understandable that we may be surrounded with feelings of loneliness, sadness and/or hurt. We can acknowledge those feelings but we need to learn an appropriate response to them.

Over-eating and binging are NOT appropriate ways to deal with our emotions. Those behaviors only hurt us and stand in the way of achieving our weight loss goals. They stop us from achieving a healthy lifestyle and keep us from being the best we can be.
Let’s look at some ways to appropriately deal with these feelings.

Loneliness – Reach out to friends online, call your family, host a Valentine Party, step out of your comfort zone and do something completely different. Go to a museum, an art gallery, go see a play, visit a winery, go to a dance, sing karaoke, go to the bookstore, walk around the lake or join a bicycling club. Broaden your horizons and your circle of friends and drive loneliness away.

Sadness – Go to a movie or rent a video and consider inviting some people to enjoy it with you. A comedy, an action movie or a suspense thriller should chase sadness away. You may also elect to donate some time to a worthy charity like helping at the homeless shelter, Habitat for Humanity, the American Red Cross or United Way. Somehow seeing others less fortunate helps bring our lives into perspective. Volunteering not only helps others but also has a way of uplifting our spirit and providing us with feelings of self-worth and pride; it is a gift worth more than gold.

So, gently hold your heart in your hand and learn how to be kind to yourself. Allow your mind to feel the emotions that are present but learn to respond to them in a constructive way. Get your nails done, buy a new outfit or participate in a new activity! Celebrate your victory in handing your emotions in a positive manner!

Let this Valentine’s Day serve as the beginning point for a year-long adventure to Dream, Believe and Achieve your goals! This is the Valentine that only YOU can give to yourself! Very Happy Valentine’s Day! :)

An Historic Day - A New Beginning

2009-01-20T18:05:00.000-08:00

An Historic Day - A New Beginning

On this most historic day, with the inauguration of our 44th President of the United States, President Obama has shown us what can happen when we focus on our dreams, throw our doubts and fears aside, and work hard to achieve the dreams and aspirations that lie inside us. Today, this nation saw the dreams of Martin Luther King come to life as the first African American was sworn into the highest office in the land. At the time Martin Luther King dreamed of equality, how many people thought this could happen in our lifetimes ... in his lifetime had he not been assassinated???

We can learn lessons about our weight loss journeys from these men of history. We can follow their lead and celebrate our physical and emotional goals of weight loss, healthy eating and moderate exercise and bring out renewed health if we will only Believe. READ MORE...

Just as there were battles along the way with Rosa Parks, Brown vs the Board of Education, the Freedom Movement, the voting rights act we must learn that there are battles that we will face along the way as well. Some will be won and some will be lost ... it is our steadfast determination, faith in change and our persistent vigilence that will lead us to victory.

You see, in our weight loss efforts, we not only learn how to make better eating and exercise choices, we begin to change our own outlook about what we truly want to eat and what exercise means to us. As we select more proteins, complex carbohydrates, fresh fruits and vegetables and low-fat dairy, our bodies learn that this is not only acceptable but you begin to crave those foods. Slowly, the cravings for sweets, processed foods, chips, french fries and breaded and fried foods start falling to the wayside and are no longer our first choice. They begin to be our last choice and one that, when selected, we do so in moderation and at longer intervals. Exercise, while it can start out to be a dreaded word, becomes a way of life and one that we look forward to as a new adventure in experiencing all that life has to offer.

Just as President Obama called for each of us to be part of the change in our economy and our future, I ask each of you to be a part of the change in the health and well being of our futures. Let's use this historic day as a landmark to join together and slowly change our own opinions of what is possible. Let's make this year one we can look back on with success; that when this year ends we are better off healthwise than when we started. You see, just like the changes that have now happened in our nation, it doesn't happen overnight, but those changes are most achievable with patience and diligence.

Though we sometimes feel this journey is too difficult or we feel depressed and saddened with small failures, do not allow those small battles to overshadow your goals. Remember to Dream BIG and always, always look forward with the vision of your smaller, healthier, mobile, active self on the horizon and remember the dream Martin Luther King had for our country. If his dream can come true ... then so can yours ... so let this be your motivation to never ever give up until your dream has blossomed into reality for all to see and rejoice with you!

I Believe in YOU!!! This Community Believes in YOU!!!! Together we can do this!

Get R Done vs There’s Always Tomorrow – What’s Your Choice?

2008-12-29T17:22:00.000-08:00

Get R Done vs There’s Always Tomorrow – What’s Your Choice?

Today, two thoughts kept jumping around in my head .. “There’s Always Tomorrow” and “Get R Done!” After my indulgences over the holidays, I regained some of the weight I fought so hard to lose and was a little disappointed in my choices. I ate everything from chocolates, to cake to homemade chicken and noodles. Not writing things down, sidestepping the scale and electing to ignore my weight tracker led to my undoing and my recent weight loss failure.

These two thoughts represented to two forces doing battle in my head today. Hmmm .. which one will win? READ MORE...

Great Dreamers Learn Success from Failures!

2008-12-21T15:25:00.000-08:00

Great Dreamers Learn Success from Failures!

For some time now, I have been gaining and losing the same few pounds and, with the holidays at hand, it has been a few more up than down. Unwilling to return to my former lifestyle, physique and unhealthy ways, I have been contemplating the reasons behind this behavior.

Throughout my journey, I have found that I must delve further into the “reasons” and the “whys”, identify them and then devise a method to rise above them. This is not an easy task and many times the answers are not readily forthcoming. However, in looking outside myself and allowing the profound thoughts and actions of those I admire, thoughts begin to surface. If I then ponder those thoughts, ask myself questions and open my mind to their meaning, answers that lie beneath the layers of fat and denial begin to spring forth into a new awakening. READ MORE...

Looking to history, there have been great dreamers; people who faced the seemingly impossible and yet overcame it because they allowed themselves to dream big and refused to limit their possibilities and expectations. One such person was Martin Luther King. He believed all men to be created equal, that the sons of former slaves and former slave owners would sit down together, that injustice and oppression would be transformed to freedom and justice and that people would not be judged by the color of their skin but by the content of their character.

During the time he was alive, those dreams seemed impossible to most. This man dreamed; he believed! And now, during the lifetime of his children, there is no longer segregation and the first African-American president was just elected by his character.

This mindset is one that we can all learn from; it is one I am adopting. It is a belief in ones self that we can and will achieve our goals. We must dream it and believe it and then steadfastly take action to bring that dream to reality.

Will we fail? Sure, from time to time. Did Martin Luther King experience failures? You bet; but he did not give up or stop his quest. Neither must we.

With approximately 40 pounds left to reach my goal, I am allowing the tenacity and determination of Dr. Martin Luther King to color my future path. I will not fall short of my dream and remain at a weight higher than my goal. No longer will I be content to be better than I was or settle into complacency after having lost almost half of me. I will dream big and I will not stop until I reach my goal and be the very best me I can be.

With the humblest and most heartfelt invitation, I ask you to consider joining me in this journey. If you elect to come along, we can focus on monthly goals of 3-5 pounds, focus on making lifestyle changes with healthier food choices and an active lifestyle (exercise) and celebrate our successes along the way. With the right attitude, you can and will reach your goals!

Develop success from failures. Discouragement and failure are two of the surest stepping stones to success. -Dale Carnegie

All men who have achieved great things have been great dreamers. -Orison Swett Marden

Wok Your Weight Away

2008-12-14T17:29:00.000-08:00

Wok Your Weight Away

This past week, while making my normal run around the cafeteria, I happened upon the Action station. This is an interactive station where you are allowed to select the type and amount of ingredients and then watch as it is prepared for you.

I was so thrilled with my calorie-friendly choices that I could barely wait to share them with you. And, as usual, my mind tends to expand on the ideas when I sleep. This has led to some interesting thoughts. READ MORE...

How many of you remember fondue pots? This used to be the craze when I was young. Whether it was a meat and vegetable fondue using cooking oil, bread and fruit fondue using cheese or a dessert fondue using fruits and cake dipped in chocolate, they provided interactive fun and camaraderie among friends and family.

So, I was thinking, why not come up with a healthy version of interactive food. This can be used for family gatherings, parties with friends or even at work get-togethers.

What about a Wok Party? Wok cooking is done relatively quickly and uses very little fluid. It seals in the flavors and the nutrients of the fruits and vegetables and makes the meal quite tasty. Very little oil is used when quickly turning and stirring the ingredients in a very hot pan and is commonly referred to as “stir-frying” or, in the Chinese culture, the chao (chow) method.

Here we go! Plan the festivities by having each person bring one or more of the stir-fry ingredients. Set out some cereal size bowls and, buffet style, line up an attractive array of food selections. Let your imagination run wild; the possibilities are endless!

Each person can then fill their bowl with their favorite ingredients and then watch in amazement, as their meal is prepared to their specifications! It’s not only healthy, but addresses the needs of vegetarians and meat lovers alike. It shows you care about meeting the needs and tastes of each guest and is a way for them to feel quite special. As for the wok master, you may be able to take turns being the wok chef or allow the person who normally claims the outside grilling duties to try their hand at wok cooking.

MAIN INGREDIENT SELECTIONS

Beef, 53 calories per oz
Chicken, 31 calories per oz
Fish, 27 calories per oz
Pork, 47 calories per oz
Shrimp, 30 calories per oz
Tofu, 41 calories per oz

ADDITIONS

Olive Oil, 39 calories per tsp
Minced Garlic, 4 calories per tsp

ACCOMPANYING SELECIONS

Baby Corn, 15 calories per oz
Bean Sprouts, 31 calories per cup
Broccoli, 31 calories per cup
Cabbage, 21 calories per cup
Carrots, 45 calories per cup
Green Beans, 18 calories per ½ cup
Green Peppers, 18 calories per cup
Lettuce, shredded, 8 calories per cup
Mushrooms, 8 calories per ½ cup
Onions, 48 calories per cup
Pea Pods, 41 calories per cup
Pineapple, 74 calories per cup
Water Chestnuts, 60 calories per ½ cup

TOPPINGS

Hot Pepper Flakes
Soy Sauce, 8 calories per TBSP

Serve with ½ (103 calories) to 1 cup (206 calories) of steamed white rice, and let the evening begin. There’s sure to be a lot of conversation and it is such a healthy, filling and tasty way to eat!

You may want to look for some spicy sauces to accompany or add to the stir-fry. Here are a few to consider:

Ginger Scallion Soy Sauce

Plum Sauce

A mere ¼ cup of sauce will go a long way in adding additional flavor and keeping the calories within acceptable limits. To obtain an acute calorie count on the sauces, simply add the calories of all the ingredients together and measure the total volume and divide accordingly.

Enjoy the holidays, try something new, have a party and be healthy together! Happy Holidays and Wok Your Weight Away!!!

Refuse To Be A Victim!

2008-12-10T17:50:00.000-08:00

Refuse To Be A Victim! - By Life Coach Annie

"We focus on the negatives, losing ourselves in the 'problem.' We point to our unhappy circumstances to rationalize our negative feelings. This is the easy way out. It takes, after all, very little effort to feel victimized."

-- Elizabeth Kubler-Ross

Nothing and no one can make us a victim. We do it to ourselves when we allow external circumstances to hold power over us.

Although we have no control over what happens to us, we ALWAYS have a choice in how we respond. We hold our power when we accept complete responsibility for our thoughts, feelings and actions.

"A man may fall many times but he won't be a failure until he says someone pushed him."

-- Elmer G. Letterman

"The most potent weapon in the hands of the oppressor is the mind of the oppressed."

-- Steven Biko

Juggling Priorities and Battling Emotions – How to Regroup

2008-12-01T17:27:00.000-08:00

Juggling Priorities and Battling Emotions – How to Regroup

During the past two weeks, much to my chagrin, this beloved blog has not received the attention it so richly deserves. While it remains one of the highest priorities in my life, and I truly believe it is part of the path my life is to take, I found myself failing at juggling the commitments and desires of my heart and life.

With outside full-time employment, the Thanksgiving Challenge planned, and the holidays looming, I was afforded a once in a lifetime experience to meet 2 brothers, a sister and an extended family I’ve never met. While I’ve known of them for the past 40 years, I did not know if they knew of me. It offered us an extremely rare and fascinating experience filled with a roller coaster of emotions. There have been heartwarming and enthusiastic welcomes and disheartening disappointments and rejection. It is a journey I will share with you in the near future. READ MORE...

Holiday Celebrations – An Informed Choice!

2008-11-21T07:48:00.000-08:00

Holiday Celebrations – An Informed Choice!

The holidays can be a time of festivities and celebration and heartfelt memories with family and friends. It can also be a challenging time and can certainly tempt us to stray from our newly learned lifestyle changes and return to the false comfort and solace we have found in food.

The financial strain of this particular season adds additional stress and all of this combined can bring great highs and lows, happiness and depression, and can threaten to derail our weight loss efforts. Let’s see if we can examine what is happening, mentally and physically, and begin a plan of action to keep us on track or to rescue us if we fall. READ MORE...

The holiday season is bustling and our list of things to accomplish grows more than the time we have allotted. This brings stress, takes precious time and our plans to make a healthy dinner or exercise can fall by the wayside. It is understandable but too often we allow it to be the excuse that lets us drift from Thanksgiving to Christmas to New Year’s like a gigantic month long eating frenzy.

Stop for just a few minutes and take a deep breath. Slow down and let your brain think about what you truly want to do and where you want to be on January 1st. Do you really want to be 5-20 pounds heavier or would you like to be 5-15 pounds lighter? The choice is yours, but you owe it to yourself to examine the consequences of your behavior and make an informed and knowledgeable choice.

Plan for Success -

Take a look at all the things you want to do and compare it honestly with the time it takes to do it and decide what truly needs to be done and what does not. No one is expecting you to be Martha Stewart or Alton Brown. There are times you can enjoy the holiday more if you busy yourself less.

Realize that moderate exercise is needed and actually counteracts stress and revitalizes you. It also helps by elevating your mood and increases physical endurance.

Choose foods and portions wisely. If you are truly craving a seasonal treat, then eat a few bites very slowly, savor it and then stop. That is called intuitive eating and it allows you to satisfy those holiday cravings without derailing your efforts. You do need to implement control and learning this step is key in making a permanent transition to a healthy lifestyle.

If unable to abide by intuitive eating there are two options; either avoid the food altogether or eat with a friend and tell them you are only going to eat 3-4 bites and then discard the rest. Ask for their assistance and portion off 3-4 bites and remove the rest. If you’re tempted, pour water on the remaining portion; you won’t want it after that.

“The difference between a successful person and others is not the lack of strength, not a lack of knowledge, but rather in a lack of will.” Vince Lombardi

What will you choose? Will you be joining us and participating now … or in January?

Utah Firm Recalls Frozen Chicken Meals That May Contain Foreign Materials

2008-11-19T06:22:00.000-08:00

Utah Firm Recalls Frozen Chicken Meals That May Contain Foreign Materials

Recall Release CLASS I RECALL FSIS-RC-043-2008 HEALTH RISK: HIGH

Congressional and Public Affairs (202) 720-9113 Roger Sockman

WASHINGTON, Nov. 17, 2008 - Nestlé Prepared Foods Company, a Springville, Utah, establishment, is recalling approximately 879,565 pounds of frozen chicken meals that may contain foreign materials, the U.S. Department of Agriculture’s Food Safety and Inspection Service announced today.

The following products are subject to recall: READ MORE...

9.5-ounce packages of “LEAN CUISINE PESTO CHICKEN WITH BOW TIE PASTA” brand frozen meals. Printed on each side of each package is a production code of “8280595912” as well as a use-by date of “Best Before MAY 2010.”

10.5-ounce packages of “LEAN CUISINE CHICKEN MEDITERRANEAN” brand frozen meals. Printed on the side of each package is a production code of “8231595912” or “8241595912” as well as a use-by date of “Best before SEP 2010”; a production code of “8263595912,” “8269595911” or “8274595912,” as well as a use-by date of “Best before OCT 2010”; or, a production code of “8291595912” or “8301595912” as well as a use-by date of “Best before NOV 2010.”

12.5-ounce packages of “LEAN CUISINE CHICKEN TUSCAN” brand frozen meals. Printed on the side of each package is a production code of “8234595911” and a use-by date of “Best before SEP 2009”; a production code of “8253595911” or “8269595912” as well as a use-by date of “Best before OCT 2009”; or, a production code of “8292595911” or “8296595911” as well as a use-by date of “Best before NOV 2009.”

Each package also bears the USDA mark of inspection as well as the establishment number “EST P-9018.” The frozen chicken meals were produced on Aug. 18, Aug. 21, Aug. 28, Sept. 9, Sept. 19, Sept. 25, Sept. 30, Oct. 6, Oct. 17-18, Oct. 22 and Oct. 27 and were distributed to retail establishments nationwide.

The problem was discovered after the company received consumer complaints and a report of one injury. The company identified the objects as small pieces of hard plastic. FSIS has not received other reports of injury. Anyone concerned about an injury from consumption of the products should consult a medical professional.

Media with questions about the recall should contact Company Marketing Communications Manager Roz O’Hearn at (440) 264-5170. Consumers with questions about the recall should contact Nestlé Consumer Services Center at (800) 227-6188.

Consumers with food safety questions can "Ask Karen," the FSIS virtual representative available 24 hours a day at AskKaren.gov. The toll-free USDA Meat and Poultry Hotline 1-888-MPHotline (1-888-674-6854) is available in English and Spanish and can be reached from l0 a.m. to 4 p.m. (Eastern Time) Monday through Friday. Recorded food safety messages are available 24 hours a day.

www.fsis.usda.gov Food Safety Questions? Ask Karen! FSIS' automated response system can provide food safety information 24/7

Last Modified: November 17, 2008

USDA Recall Classifications

Class I - This is a health hazard situation where there is a reasonable probability that the use of the product will cause serious, adverse health consequences or death.

Class II - This is a health hazard situation where there is a remote probability of adverse health consequences from the use of the product.

Class III - This is a situation where the use of the product will not cause adverse health consequences.

Reprinted from the USDA Food Safety and Inspection Service

Thanksgiving Weight Loss Challenge

2008-11-17T04:47:00.000-08:00

Stability Work – A Challenge of Balance

2008-11-13T17:51:00.000-08:00

Stability Work – A Challenge of Balance - By Tina Marciochi

Because the nerves fire the muscles, they must be challenged as well. This is achieved by placing the body in a controlled unstable environment, which in turn requires balance.

To work on stability you must implement exercises that constantly challenges internal balance and stabilization mechanisms of the body. Limits of stability are the distance outside the base of support that a person can go without losing control of their center of gravity. This must be constantly stressed in order to improve dynamic balance and neuromuscular efficiency. This is achieved by increasing thresholds of balance utilizing exercises with controlled instability such as a one legged squat. The unstable environment works on neuromuscular stabilization and increases the amount of sensory feedback in the nervous system. READ MORE...

School or Weight Loss – Is There a Difference?

2008-11-10T17:32:00.000-08:00

School or Weight Loss – Is There a Difference?

Time after time, I hear people make inquiries about how to lose weight quickly with true desperation and urgency in their words. I, too, must confess there was a time when I engaged in that behavior as well and I am left to ponder where this “quick fix” mentality comes from.

Perhaps it comes from the fast paced world we live in with drive through restaurants, cleaners, coffee houses and convenience stores. Maybe it is the short term thought process that tells us, “I want it now” or “I deserve it now.” However, isn’t this the same flawed thought process that allowed us to devour the food at hand without regard for the consequences? Or, perhaps it happens in those fleeting moments when we raise our head from the sand and realize the shape we’re in. During those times, I believe we so desperately want to change that we look valiantly for a miracle cure to rescue us. READ MORE...

Let’s stop and think a moment and take a look at the reality of the situation. Why is it we would expect, or even believe it is possible, to fix something overnight that took many months or a lifetime to obtain? Do we implement this thought process in any other avenue of our life? An analogy came to mind that I hope will help us gain some perspective.

Let’s say you enter college with the purpose of obtaining a Bachelor’s degree. It is a two-year program and we understand it is going to take two years to accomplish it. We get our class schedule, show up for class and understand we have homework. If we fail to participate in class or do the assigned homework, we realize our progress will be hampered and we will not achieve the highest marks possible. Each week we go to class, learn a few chapters, patiently and thankfully. Then, we move forward slowly, steadfastly and with determination that in two years we will earn a degree.

So, let’s apply the “quick fix” philosophy to this scenario. Can you imagine trying to accomplish this in a few months, like we are hoping to find a way to lose weight quickly? Would we really take all the books that we read in the course of those two years and expect to read them and digest their contents in a few months? And, if someone told you it was possible to achieve your degree in two months, would you believe it was possible or would you know that it was a flim-flam salesperson trying to pull the wool over your eyes?

If you think it is silly and unrealistic to earn a degree in two months, it is just as silly and unrealistic to believe we can lose weight that way as well.

Now, let’s apply the school philosophy to that of weight loss and make a workable plan of action.

- Enter weight loss knowing it is going to take time and there is no “quick fix” that is reasonable.

- Relax and take each day at a time, realizing that each day is a stepping-stone to the next and that a series of stepping-stones builds the path to your goal.

- Go to class, show up for class and realize you have homework. Learn new habits, new recipes and new thought processes. Be an active participant in learning and show up for exercise. Search new information, learn nutrition and find online support; it is part of your homework.

- Understand that if you do not participate in healthier eating or moderate exercise, your progress will be hampered and the results you are anticipating will be slower in arriving.

- Learn to take baby steps; make small changes. Each change, just like knowledge, builds upon each other. A series of small changes turns into a large change and a series of large changes turns into successfully achieving your goals.

- Take each day as it comes and stop obsessing about a “quick fix.” You don’t go to school each day and fret about the degree that is out in the future; don’t do that with your weight loss journey either. Enjoy the days, the lessons and the friendships along the way.

- Avoid the mindset and “quick fix” advertisements; they are like the claims of a used car salesman. Hard work pays off in results and they are attainable with effort and determination.

Very best wishes as you move forward in your journey. You can earn a diploma and achieve top honors in your weight loss and lifestyle adventure.

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Part 2 of the series entitled “The Deprivation Mindset” has been published. As promised here is the link ; it is well worth the read.

Other articles of interest:

Remembering Baby Steps

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Changing Your Mindset – From Failure to Success!

2008-11-04T18:23:00.001-08:00

Changing Your Mindset – From Failure to Success!

Most of you who visit this blog know that I am all about optimism, the power of positive thinking and implementing our “can do” attitudes to change our lives. I wholeheartedly believe each and every one of us has the ability and the duty to face our fears, realize our dreams and be the very best we can be.

Part of that metamorphosis involves tapping into our life-long thoughts and opening our minds to allow a new way of thinking, asking probing questions, answering them and developing a new plan of behavior.

This week, when visiting a friends blog, Low-Carbing and General Health News, I had the unique opportunity and good fortune to find another blog from Ron, aka The Former Donut Junkie. His blog, Life Without Donuts , featured an article that truly described feelings I had to learn to come to terms with. READ MORE...

Personal Growth and Weight Loss Success!

2008-11-02T16:09:00.000-08:00

Personal Growth and Weight Loss Success!

The age old question, is it nature or nurture? Am I obese because genetically I may be predisposed to this body type or those fat cells; is my metabolism simply more efficient than someone else? Or, did the environment I was raised in determine the size of my girth? Am I more apt to be heavy because I eat southern fried foods or pasta versus lean chicken and steamed vegetables?

Well, there can be many debates on this issue. Each may play a role in where we are; however, I will give you one other thing to think about.

Despite the fact that our bone structure and some of our metabolism may be genetically predisposed; and given the fact that the cuisines we grew up with may indeed have played a part in the tastes we are accustomed to … and each type of cuisine carries with it varying calories and nutritional consequences … I offer you a third alternative. READ MORE...

Learn the Tricks to Survive the Treats!

2008-10-30T10:16:00.000-07:00

Learn the Tricks to Survive the Treats!

Halloween is the first of many holidays unfolding before us that promises to tempt our resolve. Do we eat the candy for Halloween? What about stuffing ourselves at Thanksgiving or all those yuletide parties?

Well, the truth is, WE make the choices that determine our future! Try asking yourself this ... Do you want to greet the new year having remained on a healthy plan, losing weight and being the belle of the ball or the striking prince? Wouldn't it be great to have people come up and notice the difference and say, "My, YOU look stunning .. how are you doing that with the holidays?" READ MORE...

Why Sabotage Yourself?

2008-10-25T19:57:00.001-07:00

Why Sabotage Yourself?

When you go to bed, do you tell yourself that you’re going to get up in the morning, watch what you eat and make plans to partake in exercise? Do you dream of your success of wearing smaller, stylish clothes and feeling wonderful being the belle of the ball? Do you imagine yourself as slim, sleek and healthy and long for the day you will realize success? These are all good things to do and will help assure your success.

This is perhaps a more important question. Do you wake up in the morning and decide not to exercise? How many excuses have you made? Let me list a few for you. I’m too tired. I’m too busy. I’ll do it tomorrow. Sound familiar? READ MORE...

Do you start out the day thinking you will “be good” and then before lunch give in and eat the burger and fries rather than choosing the salad with low fat dressing and a grilled chicken breast? Do you go on to have a private conversation in which you talk yourself into blowing the entire day and then vow to start again tomorrow or, worse yet, give up entirely?

Well, you’re not alone. I did this for many years before I realized I was my own worst enemy. The question finally came to me, “Why are you sabotaging yourself?” It was one I had to ponder. Why was a piece of cake more important to me than being healthy? Why was fried chicken more important than a size smaller? Why were those chips more important than being able to be fit and play with my grandchildren? Was this food more important when compared to those? Heck no! So, what was going on?

My relationship with food was an emotional one. Somehow I had equated the comfortable satiated feeling after eating with being filled up inside. The food made me feel contented, but it was a false contentment. In doing so, it was my hopes and dreams that I was denying.

When I realized this, it allowed me to address the underlying emotional issues and make a plan to change my behavior. Please, take the time to ask yourself the question … Why Are You Sabotaging Yourself?

You, alone, have the power to change your future. You have an amazing brain to think and question and to forge new avenues of behavior. In addition, we offer you a place for friendship, to exchange knowledge and to come for support and motivation. YOU Can make better choices and YOU Can win this battle. YOU Can learn to be kind to yourself and make yourself a priority.

These are the simple steps I took and that you can implement:

- Before eating, read the Cherokee poem and ask yourself, “Which wolf are you going to feed?”

- When the horrible urge to eat everything in the house comes raging through you, stopped and looked at what the “real” problem is and identify the emotion.

- Take time to appreciate the emotion for what it is and realize that feeling that emotion does not have to harm you in your weight loss efforts. It hurts your feelings and you can survive that. Better days are ahead. Don’t think so? Look back over the past and see how life has had its ups and downs and remember a previous time when you thought things were horrible only to find out they got better and, in hindsight, either weren’t as bad as you had imagined or you survived and grew in strength and perseverance.

- Make a rescue plan of what steps to implement when a certain emotion begins to thwart your efforts. Sadness – Pull out your list of things that make you happy and indulge in those activities. Loneliness – Go to your Internet support community and reach out, invite some friends over or go to the library or science center and meet some new ones.

- Make a choice to be an active participant in gathering all the good things in life and bringing them to you. Be healthy, happy and set your sights on turning those new goals into reality. Don’t be the stumbling blocks to your future; be the stepping-stones to your success!!!

Popcorn – The Chip of Dieters!

2008-10-22T08:37:00.000-07:00

Popcorn – The Chip of Dieters!

As we begin transitioning from an unhealthy lifestyle, it is important to learn how to make substitutions that work. It is part of learning that we can still have the flavor, the crunch and the texture of foods we enjoy; we simply need to experience them in a slightly different way. So, rather than Doritos, potato chips or cheese curls, popcorn is the new chip of dieters!

Eating popcorn provides you with high fiber content, is fat free and contains no sodium or sugar. Besides the benefits of being a healthy snack and helping us with the munchies, the May 2008 issue of the Journal of the American Dietetic Association (JADA) reported that those of us who consumer popcorn have approximately a 250 percent higher intake of whole grains and a 22 percent higher intake of fiber than non-popcorn eaters. Nutritionist Kirstin Reimers reminds us that, “popcorn contains more fiber per gram than many other whole grain foods, including oatmeal, whole wheat bread and brown rice.” READ MORE...

That said you do have to be careful how you prepare it and what you put on it. To prepare popcorn, you may want to use a minimal amount of healthy oil, such as EVOO (Extra Virgin Olive Oil) for “kettle cooking” or use an air popper.

Popcorn: Oil-popped, white popcorn, 55 calories per 1 cup
Popcorn: Air-popped, white popcorn, 31 calories per 1 cup

Try it both ways and see what one you prefer. A multitude of flavors can be added to popcorn without accumulating the calories of heavy butter and high calorie toppings.

Now as for toppings, here are a few ideas and some helpful instructions!

- When you’ve completed popping your corn, place the kernels in an over-sized bowl so you’ll be able to mix the seasonings well without having kernels cascade over the rim.

- Mix the flavoring ingredients together before adding to your popcorn.

- Remember, you can use a little spray butter to help make the toppings stick to your popcorn.

- When using one of the 100-calorie microwave bags, just add the topping immediately after taking it out of the microwave, close the bag, shake it and enjoy!

- After adding wet ingredients, like Worcestershire sauce or Tabasco sauce, wrap popcorn in a double-layer pouch of tinfoil, seal tightly and place in a 300-degree oven for 10 minutes, shaking once halfway through baking.

Pizza Popcorn:
1) Lawry’s seasoning, parmesan cheese
2) 2 Tbsp parmesan cheese, 1 tsp garlic powder, 1 tsp Italian herb seasoning, 1 tsp paprika, ½ tsp salt, dash pepper

Flavored Popcorn :
1) Season with cumin or tamari
2) Combine dill weed and Worcestershire sauce

Fruit Flavored Popcorn:
1) Sprinkle with sugar-free Jello-O

Ranch Popcorn :
1) 1 Package Ranch flavored dry salad dressing mix, 2 tsp dill weed (optional)

Cinnamon Popcorn:
1) Cinnamon and Splenda

Chili Popcorn:
1) Chili Powder

Chinese Popcorn:
1) Chinese 5 spice mixture and Splenda

TexMex Popcorn:
1) 2 tsp ground chili powder, 2 tsp paprika, 2 tsp ground cumin

Spicy Popcorn:
1) Parmesan cheese and fresh ground black pepper

Nacho Popcorn:
1) 2 tsp ground cumin, 2 tsp garlic powder, 2 tsp onion powder, 2 tsp Worcestershire sauce, ¼ tsp Tabasco sauce, optional

So, put away the chips and explore all the wonders of our new and healthy lifestyle! You can have a multitude of flavors and are limited only by your taste and imagination.

Take baby steps and make a change at a time. They add up to significant changes that, combined, change our lives.

Please feel free to share creative ideas with us! Bon Appetito!!

New Gym Member? Reward Yourself With A Trainer!

2008-10-15T16:45:00.000-07:00

New Gym Member? Reward Yourself With A Trainer! - By Tina Marciochi

At many fine clubs, new members may be given two complimentary sessions with a trainer. These visits help members familiarize themselves with the gym and allow them to gain personal knowledge of the benefits a personal trainer can offer.

The first visit usually entails garnering information regarding the health of the individual, which is recorded on a PAR-Q. That is an acronym for Physical Activity Readiness Questionnaire and covers matters including medications, joint injuries, blood pressure problems and physician clearance. As a trainer we have access to such instruments as blood pressure cuffs, body fat percentage gauges and sometimes we institute a step routine to determine how well the heart recovers after a cardio workout. If a member has a blood pressure above normal, they must get clearance from their doctor in order to proceed with training. READ MORE...

At this juncture we discuss their body fat percentage and weight issues. This time is also used to assess their commitment level to losing weight and toning up. We talk about past successes and failures and many times it is discovered they’ve joined a gym before unsuccessfully. So many people quit because they don’t know what to do and they don’t rapidly see the results they anticipated. This causes motivation issues.

The second session is normally spent introducing them to various machines. I can’t tell you how many times clients have told me there are so many things to remember while working out. That is why I am there; to guide them and make their workouts effective and safe. The machines have many settings and stances to fully work the muscles intended. I am a very hands on trainer and will point to the muscles that should be working. As I see the targeted muscles fail, I stop the client and provide instructions on how to engage the proper muscles. If the wrong form is allowed to continue, other muscle groups will take over increasing the chance of injury.

While I’m not a “sales person”, I do sincerely care and wish to help others and I am a fantastic trainer. There is a litany of reasons of why people should workout with a trainer but I just can’t push people into doing so who have sunk their last dime into joining the gym.

When you join a gym, try figuring in the cost of hiring a trainer for at least four sessions. Do two sessions one week to get a program. Then, after the two weeks, use another two sessions to develop another program. Otherwise, your body will become stale by using the same routine over and over again.

Here’s an analogy I use that helps people understand. If you attend a college course and the professor presents the same information over and over again, you will become bored. Your body adapts and becomes bored as well and you will cease to see results. This is where people without trainers quit. They think, “This isn’t working.”

The truth is there is no magic bullet. However, with the guidance of a trainer and the determination and commitment of a member, the long-term effects of training can be realized. Avail yourself a trainer and I promise you will see results and continue on your journey to health!

Please join Ranaesheart.com in welcoming Tina Marciochi. We’re thrilled to have Tina join us and are thankful for her contribution in helping others. You can find out more about Tina or contact her here.

Talk About Regrouping!

2008-10-12T15:32:00.000-07:00

Talk About Regrouping!

To be successful in our weight loss journey, there comes a time when we must regroup and reestablish the reasons we began this path that leads us to health. It is an important part of the process that inevitably comes our way and how we deal with this step is the true measure of our success!

At these crossroads, we are faced with a choice. Do we take the path that continues or do we give up and turn around? Crossroads test our resolve, however, it is in passing this test that we build inner strength and character and learn we are stronger than we thought possible. The resulting benefit is increased self-esteem, growth in our spirit and a body that is leaner and healthier. READ MORE...

There are times we experience feelings of failure because we’ve eaten something we have deemed “bad” or have regained a few pounds. Feelings of sadness, depression, anger or loneliness may be prevalent, which threaten to hamper our resolve. This is a point when thoughts come floating through our minds that allow doubt to come creeping in. We ask ourselves, “Are our efforts worthwhile?” or “Should we give up?” The urge to return to our old engrained ways and seek comfort in food can be strong. Many people lose faith and elect to turn around at this point. They do not realize that the comfort they seek is temporary and false; and that no one could do more damage to them than they are doing to themselves with that decision.

To choose the path that continues is most empowering; it is the belief in yourself that you can and will attain your goal. It is a quiet resolve that burns inside us and refuses to be put out when a little rain falls. It is acceptance of our failures and the understanding that we are human, not meant or expected to be perfect. It is a growth in knowledge that allows us to understand the road less traveled is the path that opens life’s beauty and potential before us. It is realizing the journey itself is a most precious gift and cherishing the days that comprise it.

Today I am regrouping. I have reminded myself of the reasons I started this journey and established a new goal and overall timeline.

Throughout this 27-month journey, I’ve been learning how to be kind to me and to forge my own path. So, at this very moment, I have made a firm commitment to keep growing and to steadfastly push beyond those old feelings and insecurities to claim this victory for me. We must not allow ourselves to shrink from the vast possibilities and opportunities that lie in store for us nor can we cling to the failures of our past; they are behind us. We each have one solitary life and we must promise to live it to the fullest and healthiest.

Health is paramount and I needed to remind myself of that if I am to live my passion and pay forward the kindnesses that have been shown to me. In order for our minds and bodies to stay fit and work to achieve our goals, we must pay attention to our physical need for exercise. We have to reaffirm that no matter how busy life may seem, we have got to make time to exercise a minimum of 20-30 minutes a day, 5 days a week. We must have the strength of body and sharpness of mind that only comes from physical activity.

Short-term, I am focusing on 3 pounds to lose throughout the challenge. Long-term, I’ve decided to quit taking it easy and to really put in the effort to complete my weight loss goal by Valentine’s Day. This is the second time in my weight loss journey that I have shied away when I neared a major goal. It is kind of like being afraid to succeed, perhaps because I failed for so long. However, I am the only one who is in control of my destiny and I will eagerly and courageously reclaim my life and my victory! Don’t let anyone, especially you; deter you from your destiny to succeed!

I’ll leave you with some thoughts to ponder … to your health and your success …

“The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those which fail.” - Napoleon Hill

“I can't imagine a person becoming a success who doesn't give this game of life everything he's got.” - Walter Cronkite

“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; un-rewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.” - Calvin Coolidge

“A man can fail many times, but he isn't a failure till he gives up.” - Unknown

“Enthusiasm is more important than any other commodity. It will find solutions when none are apparent, and it will achieve success where none is thought possible.” - Unknown

How to Get Started?

2008-10-11T06:57:00.000-07:00

How to Get Started?

Matt from DietsInReview.com joins us as a guest blogger today.Matt Johnson, a professional trainer, is the fitness expert at DietsInReview.com, where he shares insight and guidance for staying fit and living a healthy, active life. DietsInReview.com also provides healthy recipes, weight loss tools, health news and more than 475 diet reviews.

Beginning to exercise is one of the hardest things to do, but you need to do it. Exercising is a must for everyone and anyone, no matter what shape, size, or disability you may have. The first step to getting started is make time for yourself. Clear your schedule during that hour or so and commit yourself to working out during that time. READ MORE...

It May Feel Impossible – But Quitting Is Not An Option!

2008-10-08T19:01:00.000-07:00

It May Feel Impossible – But Quitting Is Not An Option!

Whether we are morbidly obese and have more than a hundred pounds to lose or whether we have a stubborn 15-20 pounds keeping us from our ideal weight, we can experience feelings of frustration and hopelessness. From a morbidly obese perspective, the sheer number of pounds ahead of us can seem so overwhelming that we are discouraged before we even start. From the perspective of someone trying to lose those last stubborn pounds, we can become quite disenchanted when they hold on, as if cemented to us, and our efforts don’t seem to produce our desired results.

I have now been at both ends of the spectrum and have first hand knowledge of these feelings. What I can very happily share with you is that it is possible to overcome these feelings and to shed the unwanted pounds. It takes dedication, perseverance, support, encouragement, motivation, self-talk, friendships and a “can do” attitude that adopts the philosophy that “quitting is not an option!” READ MORE...

Start by focusing on small attainable goals consisting of 2-5 pounds. For those of you who are morbidly obese, do not look beyond that point.

In either case, as your mind starts to think of the task at hand being too burdensome, I want you to remember a story taught to me in childhood … one of Aesop’s fables.

An old man on the point of death summoned his sons around him to give them some parting advice. He ordered them to bring in a bundle of sticks, and said to his eldest son: “Break it.”

The son strained and strained, but with all his efforts was unable to break the bundle. The other sons also tried, but none succeeded.

“Untie the bundle,” said the father, “and each of you take a stick.” When they had done so, he told them: “Now, break,” and each stick was easily broken.

You see there are several lessons we can learn from this.

1. Just like the bundle of sticks could not be broken at once, we cannot shed the unwanted pounds hastily. We can focus on 2-5 pounds and then achieve our goal, one pound at a time.”

2. As the sons worked together and each took turns in breaking a stick, we can join together; there is strength in union. There will be periods of time when the going gets tough, but your friends can provide encouragement and empathy during those times and fill you with the motivation to break one stick at a time.

3. Stay engaged in your support community before, during and after the periodic challenges. United we stand, divided we fall.

4. We all tumble occasionally. Forgive yourself quickly, reach out for group support and get back up. Quitting is not an option! You only fail if you stop trying.

In my youth, my parents gave me the childhood dream of having a pony! His name was Caesar. He was a brown and white Shetland. While he was small in stature, he had the spirit of a wild mustang and, in the manner he approached the other horses, he must have thought he was as big as a draft horse.

One day, while riding to my grandparent’s farm, he uncharacteristically put his head down and bucked me off. I cried and vowed never to ride him again. My mother talked to me and explained it was necessary for me to get up and get back on. While I initially balked at the idea, I yielded to her wisdom. The lesson she instilled in me was to face my fears and not give up when the ride was bumpy. The emotional benefit, and longest lasting lesson, was the feeling of accomplishment and pride when I conquered my apprehension and gained self-confidence.

Adopt a “can do” attitude and made a pledge that “quitting is not an option!” Stop expecting overnight changes and enjoy each day of your journey. The lessons that are learned, the people you meet and the experiences you face are more valuable than a king’s ransom and you will be profoundly changed!

Clean Your Cupboard and Get On Track!

2008-10-06T19:52:00.001-07:00

Clean Your Cupboard and Get On Track!

Time to clean the cobwebs out of your cupboards along with the unhealthy foods that have either been hiding or are prominently displayed front and center. We are making way and preparing for your success and at the same time removing temptation! This is the easiest way to help yourself with weight loss and the transition to a healthier way of eating.

Now everyone’s cupboards are full of many things and what may be a temptation for me may not be for you. Now, if you have trigger foods around, please do yourself a favor and get rid of them, at least in the early phases. We’ll introduce them and the concept of intuitive eating just a little later once we’ve experienced some success and are a little further down our path. READ MORE...

This article is meant to address the question, “How do I get started?” So, here are a few ideas of things you may want to remove and some ideas of what you can replace them with.

BREAKFAST

-Replace sugary cereals and with whole grains like Cheerios and oatmeal.
-Remove hot chocolate and replace with tea or coffee, perhaps implement a sugar free creamer or syrup.
-Exchange whole milk for 2% milk OR 2% milk for skim milk.
-Replace white bread with whole grain breads like rye, wheat, 7-grain, etc.

LUNCH

-Remove white pastas and replace with whole-wheat brands.
-Exchange fatty lunchmeats (bologna and salami) for deli sliced turkey or chicken.
-Replace salad dressings with rice vinegar and a pinch of flax oil OR Paul Neuman low-calorie dressings
-Replace creamy soups with vegetable soups OR Campbell’s Select soups
-Replace fried chicken or fish sandwiches with soup and some fruit or salad

DINNER/SUPPER

-Replace hamburgers with grilled chicken or turkey breast
-Remove white rice for whole wheat or wild rice
-Exchange processed foods for their natural counterparts; try cooking more from scratch
-Replace French fries with boiled or baked potatoes and top with spray butter, a slice of low-fat cheese (35-50 calories) or use olive oil, onion, salt & pepper
-Replace battered fish with steamed or baked
-Do away with vegetables in fat laden sauces and eat vegetables in their natural state, either fresh or frozen. Canned vegetables are also okay, but they are high in salt and usually do not contain the same flavor as fresh or frozen.

SNACKS

-Exchange chips for 100-calorie bags of popcorn or rice cakes
-Do away with nachos and cheese and add baked corn chips and salsa
-Eat fruits and vegetables or lean meats

CONDIMENTS

-Replace butter with a dash of herb infused rice vinegar or spray butter
-Discard hydrogenated products and replace with olive oil

DESSERTS

-Exchange pie for fresh fruit
-Replace ice cream with sugar-free Popsicles or fudgesickles (35 calories)
-Throw away turnovers and enjoy applesauce with cinnamon and nutmeg
-Discard candy, chocolate and cookies for now; you really don’t need them around.

DRINKS

-Replace pop with flavored water or tea
-Exchange high sugar juices for the actual fruit or iced green tea

These are just a few ideas to get you started. Just like cleaning your closets of those unwanted clothes as you get new ones, we need to clean our cupboards and refrigerator of our old food habits to make way for new ones. And oh, the rewards are awesome!!!

You’ll feel better, be more alert, have more energy, lose weight and have a better feeling of self and well-being. Here’s to your health or, as Julia would say, Sante!

A special “thank you” to Julia Spring for her contribution to this article and the enjoyment we shared in “brainstorming” the basics.