Sunday, April 20, 2008

Self Challenge!

This is a long one:
But this is the Self Challenge as far as teaching your self to eat healthy:
Copy this and Print.. Its awesome!!

Eating right (and losing weight) has never been so easy! This yummy plan, from Katherine Brooking, R.D., requires no calorie counting and no eating gross "diet food." Just pick your bites from the selections below and eat them whenever you're hungry. That's it. Seriously. By Week 4, you'll feel lighter, leaner and more energized than ever.

(scroll down to the bottom of the post to see my cheat sheets!)

Meats, Fish, Beans

Choose 2 daily. Not only does eating protein make you feel full, but digesting it actually revs your metabolism. Burn, baby, burn.

1/2 cup canned white beans 75 calories
3/4 cup canned chickpeas or kidney beans 165 calories
3/4 cup vegetarian chili, such as Hormel 154 calories
3 oz lean beef (top round or sirloin tip) 168 calories
5 oz pork tenderloin 170 calories
4 oz wild salmon 166 calories
5 oz canned water-packed chunk-light tuna 165 calories
7 large shrimp 174 calories
5 oz chicken (182 calories) or turkey (172 calories) (white meat, skinless)
4 slices turkey bacon 168 calories

Lowfat/Non-Fat Dairy:

Choose 3 daily. Milk, cheese and yogurt contain protein, which stabilizes blood sugar, and calcium, which helps support bone health.

1/4 cup part-skim ricotta 85 calories
1/4 cup shredded part-skim mozzarella 85 calories
1/2 cup 1% cottage cheese 81 calories
3/4 cup 1% milk (78 calories) or 1 cup skim milk (84 calories)
1 oz feta cheese 75 calories
1 1/2 rounds Laughing Cow Mini Babybel Light cheese 75 calories
2 wedges Laughing Cow Light cheese 70 calories
1/4 cup grated Parmesan 86 calories
4 oz lowfat plain yogurt 73 calories
3/4 cup light, calcium-fortified soymilk 68 calories
6 tbsp lowfat shredded cheddar 73 calories

Whole Grains:

Choose 5 daily. The fiber in complex carbs keeps you satiated and helps curb cravings.

1 slice whole-grain bread 80 calories
2 slices reduced-calorie whole-grain bread 91 calories
1 small multigrain roll 74 calories
1/2 cup cooked wild rice 83 calories
1/3 cup cooked whole-wheat couscous 75 calories
1/3 cup cooked brown rice 72 calories
1/2 cup cooked whole-wheat pasta 87 calories
1/2 cup multigrain high-fiber cereal 80 calories
1/2 whole-wheat English muffin 66 calories
1 small (4-inch) whole-wheat pita 74 calories
1 small (6-inch) whole-wheat tortilla 71 calories
3 tbsp lowfat granola 79 calories
1/2 cup cooked oatmeal 75 calories
3 tbsp whole-wheat breadcrumbs 85 calories
3 whole-wheat crackers, such as Ak-Mak 70 calories
1 whole-grain frozen waffle, such as Kashi GoLean 85 calories
12 corn chips, such as Guiltless Gourmet 73 calories

Fruits & Veggies:

Choose 10 daily. Produce packs immunity-strengthening vitamins and minerals, along with fiber.

1/4 cup unsweetened applesauce 26 calories
1/2 small apple 28 calories
1/4 medium banana 26 calories
1/4 medium sweet potato 28 calories
1/4 medium white potato 33 calories
1/4 cup pear slices or 1/4 large pear 30 calories
1/3 cup blueberries 27 calories
1/3 cup diced butternut squash 27 calories
4 cups mixed greens (20 calories) or romaine (32 calories)
4 cups spinach (28 calories) or Swiss chard (27 calories)
1/2 small grapefruit or 1/4 large grapefruit 27 calories
3/4 cup chopped asparagus 30 calories
3/4 cup green beans 33 calories
1 cup sliced mushrooms 23 calories
3/4 cup snow peas 20 calories
1 cup broccoli florets 31 calories
1 cup cauliflower florets 25 calories
1 cup chopped bell pepper 30 calories
3/4 cup chopped tomatoes 24 calories
1 large carrot or 7 baby carrots 26 calories
1/2 cup balled watermelon 23 calories
1/2 cup cubed cantaloupe (27 calories) or honeydew (31 calories)
1/2 cup sliced strawberries 27 calories
1 cup sliced zucchini 18 calories
10 seedless grapes 34 calories
1/2 small peach 25 calories



Meal Ideas:

Breakfast:
Your morning meal includes complex carbs to give you energy for the day ahead.

Whole-grain Waffles With Yogurt, Banana and Nuts Toast 2 whole-grain toaster waffles (such as Kashi GoLean) and top with 8 oz lowfat plain yogurt; 3/4 medium banana, sliced; and 1 tbsp chopped walnuts. 453 calories

Yogurt Parfait Puree 1 cup frozen or fresh strawberries in a blender. Pour into a tall glass, alternating in layers with 8 oz lowfat plain yogurt and 1/3 cup fresh or thawed frozen blueberries or strawberries. Top with 1/3 cup lowfat granola and 2 tbsp sliced almonds. 463 calories

Oatmeal With Berries Prepare 1 cup cooked multigrain hot cereal (such as Quaker MultiGrain oatmeal). Add 1 1/2 cups frozen blueberries or strawberries to cereal as it cooks. Top with 1 tbsp unsalted chopped nuts (such as walnuts) and 1 tsp brown sugar. Serve with 3/4 cup 1% milk or 1 cup skim milk. 444 calories

English Muffin With Peanut Butter and Melon Split and toast a whole-wheat English muffin. Spread with 1 tbsp regular peanut butter. Serve with 1/2 cup cubed honeydew melon and 1 cup cubed cantaloupe. Enjoy with a homemade lowfat latte: Mix 4 oz hot coffee with 12 oz warm skim milk in a blender; sprinkle with cinnamon; add 1 tsp sugar, if desired. 434 calories

Cereal With Peach and Grapefruit Pour 1/2 cup high-fiber cereal into a bowl; top with a sliced peach; pour 1/2 cup skim milk or 4 oz lowfat plain yogurt on top. Serve with 1/2 small grapefruit, 3/4 cup 1% cottage cheese and 1 slice reduced-calorie whole-wheat toast, spread with 1 tbsp trans-fat-free margarine spread. 458 calories


Lunches:
Rather than squeeze all your veggies into dinner, have a healthy helping at noon.

Tuna Pita With Apple Salad Combine 5 oz drained, water-packed chunk-light tuna with 1 tbsp light mayo. Stuff into a small whole-wheat pita. Toss 4 cups mixed greens with 1 small sliced apple, 1 oz feta cheese and 1 tbsp reduced-calorie dressing. 502 calories

Squash Soup With Bean Salad Heat 3/4 cup prepared butternut squash soup. Serve with 4 whole-wheat crackers topped with 2 wedges Laughing Cow Light cheese and a salad of 2 cups mixed greens; 1/4 cup canned, rinsed white beans; 1/2 cup canned, rinsed kidney beans; 1 cup diced tomatoes; and 1 tbsp reduced-calorie dressing. 507 calories

Dijon Steak Salad Toss 2 cups greens, 1 cup sliced mushrooms, 1 cup diced bell peppers and 3/4 cup lightly steamed asparagus tips with 1 tsp olive oil, 1 tsp reduced-calorie salad dressing and 3 tsp Dijon mustard. Top with 3 oz cooked sirloin tip and 1 oz crumbled feta. Serve with 1 small whole-grain roll. 478 calories

BLT With Romaine Salad Toast 2 slices reduced-calorie whole-wheat bread; spread with 2 tsp light mayo. Top with 2 slices cooked turkey bacon, 2 1/2 oz cooked turkey breast, 3 slices tomato and 2 lettuce leaves. Toss 2 cups romaine with 2 tbsp reduced-calorie dressing, 1/2 sliced pear and 3 tbsp grated Parmesan. 509 calories

Vegetable Chili With Chips Heat 1 cup prepared vegetarian chili, adding 1/4 cup chopped onion and 1 cup diced green pepper as it cooks. Top with 1/3 cup shredded lowfat cheddar and serve with 12 corn chips (such as Guiltless Gourmet). Enjoy with a side dish of 2 cups steamed broccoli drizzled with 1 1/2 tsp olive oil. 510 calories


Dinner:

Eating protein in the evening helps you feel full so you can resist that midnight snack.

Pasta With Shrimp and Veggies Prepare 1 cup cooked whole-wheat pasta. Sauté 1 chopped garlic clove in 1 tbsp olive oil over medium heat for 1 minute. Add 7 raw shrimp, 1 cup chopped broccoli, 3/4 cup diced tomatoes and 3/4 cup snow peas. Sauté until shrimp is cooked through (about 3 minutes) and toss with pasta. Sprinkle with lemon juice. 514 calories

Grilled Salmon With Rice Prepare 1 cup cooked wild rice. Coat both sides of a 4-oz wild salmon fillet with olive oil cooking spray and grill 10 minutes over medium heat, turning once. Serve with dill sauce (1 tbsp fresh chopped dill with 2 tbsp nonfat plain yogurt). Serve salmon and rice with 1 cup each of steamed butternut squash and cauliflower, with 1 tbsp light trans-fat-free margarine spread for flavor. 567 calories

Beef Teriyaki Stir-fry Prepare 2/3 cup cooked brown rice. Sauté 1 chopped garlic clove in 1 tbsp canola oil in a medium pan until golden brown (about 1 minute). Add 2 tbsp low-sodium teriyaki sauce, 2 oz beef broth, 1/2 cup julienned carrots, 1/2 cup sliced mushrooms, 1/2 cup broccoli and 1/2 cup green beans; cook 4 to 5 minutes. Add 3 oz cooked sliced sirloin tip and cook 2 minutes. Serve with rice. 518 calories

Chicken Fajitas Sauté 1/4 cup sliced onion in 3/4 tbsp canola oil in a small skillet until golden; add 2 cups chopped bell peppers; cook until tender. Divide 5 oz cooked skinless chicken breasts between two 6-inch whole-wheat tortillas. Top each with half of veggies, prepared salsa and 2 tsp lowfat plain yogurt. Fold closed. 560 calories

Apple-Spice Pork Heat oven to 325°. Combine 1/4 cup unsweetened applesauce, 2 tsp Dijon mustard, 1/2 tsp thyme. Coat 5 oz pork tenderloin with mixture; sprinkle with 1 tbsp breadcrumbs. Roast in a baking pan until internal temperature reaches 160°, 15 to 20 minutes. Enjoy with 2/3 cup cooked whole-wheat couscous and 4 cups Swiss chard sautéed in 1 tbsp olive oil and garlic. 538 calories


Snacks:

Indulging makes you less inclined to binge. So savor a small portion each day of your fave goody, be it cheese or chocolate, rather than having a giant helping. Or use the dessert options below as part of your daily mix-and-match meals. Satisfy those cravings!
Sweet

5 Archway Ginger Snaps 150 calories
1/2 cup Breyer/Dreyer's Double Churn Light vanilla, Neapolitan or coffee ice cream topped with 2 tsp sprinkles 138 calories
14 Chips Ahoy Mini Chocolate Chip Cookies 150 calories
4 oz Dannon La Crème yogurt (any flavor) 140 calories
3 Dove Dark Chocolate Miniatures 126 calories
3/4 cup fruit sorbet 138 calories
2 glazed chocolate cake (150 calories) or 3 jelly-filled (144 calories) Dunkin' Donuts Munchkins
17 gummi bears (148 calories) or 4 Twizzlers (160 calories)
1 Healthy Choice Caramel Swirl Ice Cream Sandwich 150 calories
4 oz Kozy Shack Original Rice Pudding 130 calories
1/2 cup lowfat frozen yogurt 160 calories
11 Peanut M&M's (143 calories) or 31 plain M&M's (140 calories)
3 Reese's Peanut Butter Cup Miniatures 126 calories
16 oz Starbucks Cinnamon Dolce Frappuccino Light 140 calories
7 pieces Starburst Fruit Chews 140 calories
1 Skinny Cow Chocolate, Mint or Strawberry Ice Cream Sandwich 140 calories
2 Snickers Fun Size bars 160 calories
Savory

3 cups air-popped popcorn sprinkled with 2 tbsp grated Parmesan 136 calories
1 oz Baked Lays (11 chips) with 1 tbsp onion dip 140 calories
1 pack Doritos Nacho Cheese 100 Calorie Mini Bites with 2 tbsp reduced-calorie dip 160 calories
12 oz light beer (such as Amstel Light) 103 calories
1 small pear with 1/2 oz Brie 133 calories
1 oz pepper Jack with 2 whole-wheat crackers 170 calories
6 oz red or white wine 147 calories
26 Rold Gold Cheddar Tiny Twists 143 calories
24 Snyder's Snaps Pretzels 120 calories
4 oz wine with 1 oz lowfat cheddar 147 calories


Healthy Fats:

Choose 2 daily. Monounsaturated and polyunsaturated fats add flavor to food; plus, eating them may reduce your risk for heart disease.

1 tbsp canola, olive or vegetable oil 120 calories
3 tbsp reduced-fat salad dressing 114 calories
1 tbsp peanut butter 96 calories
3 tbsp slivered almonds 117 calories
2 tbsp hulled sunflower seeds 104 calories
2 tbsp chopped walnuts 98 calories
2 tbsp light, trans-fat-free margarine spread 95 calories
2 tbsp light mayonnaise 97 calories
1/3 small avocado 106 calories


These are the cheat sheets I made for myself.. copying the one in the magazine!

Click on them to enlarge and print if you want to...
ALl you have to do is mark off the box once you have eaten that food... simple Huh

Small One to print and travel with...

Large one... I plan on Laminating and putting on my fridge!

3 comments:

destinydai said...

That grilled salmon recipe looks fantastic - does the cooking time need to increase by a minute or so on each side, if you were cooking a 6 oz. fillet?

Darrin said...

Geez you've put a lot of time into your content. Thank you! This is going to really help me out next week (and going forward)

Chelsey said...

I like your post and everything you share with us is current and very informative.
Extenze