Trick: Try the "twenty minute" rule... after you have eaten one serving of a snack (for example, a cheesestick or three oreos) and you still want more, don't eat anything for at least twenty minutes. In all probability, you won't want to eat something at that time or you'll get busy with something else and forget about it. If you find yourself watching the clock, be sure to drink some room temperature water to take the edge off.
Tip: Try to keep in mind that at least 4 points a day should be reserved for two servings of dairy, 2 points for two teaspoons of healthy (only canola, olive, flaxseed or safflower) oils, and 0-5 points for vegetables and/or fruit (most veggies are 0 points per serving). In other words, if you start with 28 points a day, you're really starting with at most 22 points. Don't underestimate the power of the essential 6 servings of water, 5 servings V/F, 2 servings dairy, and 2 teaspoons of oil. Along with those essentials, you should also eat whole grains, protein and a daily vitamin/mineral supplement and avoid excess sugars, fats and alcohol.
Recipe: Healthy, yummy fat free taco dip! In order, layer most of a can of fat free refried beans, an 8oz container of fat free sour cream, a 16oz bag of fat free shredded cheddar cheese, a sprinkling of chili powder to taste, shredded lettuce, diced tomato, and black olives. The whole lot is worth 16 points, so divide accordingly. Chop Don Marcos fat free flour tortillas into 6-8 triangles each and bake/microwave until hard to create your own chips! You can have up to two full tortillas for ZERO points! ...or use fat free or light tortilla chips or scoops to keep the points low.
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Tip: If you need to calculate points, but you don't have a points slider available, these are the guidelines: 0-25 calories = 0 points, 25-75 = 1 point, 75-125 = 2 points (every fifty calories after the first 25 will be one point). Then, add five calories for each gram of fat and subtract ten calories for each gram of fiber UP TO FOUR GRAMS. Fiber has calories, too, so you can't count every gram of fiber as freebie calories. Using these guidelines, you can accurately estimate how many points a food is while you're at the grocery store or restaurant.
I told Lindsay about this and she said I must post it to the group. A recipe that I really enjoy is Flat-Out Pizza. For future reference, assume that any ingredients I ever tell you come from Meijer, since that's really the only place I shop for food. Anyway, for the pizza... buy the Light (Carb-Down) Flat Out bread. Flat outs look a lot like an almost rectangular (and therefore longer) pita. Top it with some Boboli (or whatever) pizza sauce to taste (I use a half-baggie), light part-skim mozz cheese (1/4-1/2 cup), and any vegetables (or even fruit) that you like. Then bake for approx. 11 minutes. The WHOLE pizza will be (depending on your amount of cheese and whether you use pineapple) between 3-5 points... WOW!!!
Flat-Out = 1pt, Sauce = 1pt, 1/4 cup cheese = 1pt, pineapple = 1pt, veggies = 0pts
To add to the Flat-Out pizza comment, I forgot to mention to add Turkey Pepperoni for 1pt.
Yes, mowing the lawn with a push mower can be quite a chore. I shunned the job until I tried it and discovered what a work-out it was... okay, no surprise there, but it actually earns me all 4 activity points for the day! For someone my size, 60 minutes of mowing gets me 4 points. AND I can feel like I really accomplished something with my time.
Tips and Tricks: Well, I wrote myself a short letter today about how I feel being so overweight. I hope it will help me remember when I am tempted to go off my diet. Kristen, the pizza sounds great!!
ON JOURNALING: One way I tried to make journaling more fun was using a different color pen each day. I liked seeing all the pretty colors. Okay... that might sound lame, but it made me happy and helped me to look forward to writing in what I ate. :)
I'm eating my dinner of a Flat Out Pizza....Yum! I love it! And it's so big that half will be great for now, and later when I get those late-night munchies, I'll have the other half. Great idea, Kris!
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