Weight Loss Transformation: Week 2, Day 6 Meal Plan

It is Saturday. The hustle and bustle of the week is over. It is time to relax and enjoy a meal slowly and really savor the flavor. Tomorrow is weigh day again! I am still eager to hear comments on how you are enjoying the meals and the recipes and, of course, I would love to hear your success stories as well.

Week 2, Day 6 Meal Plan

BREAKFAST

1 scrambled egg = 1 (P)

2 slices of Weight Watchers multigrain bread = 1 (B)

1 container of fat-free or low fat yogurt = 1 (M)

Coffee or tea

SNACK

1 cup blackberries = 1 (Fr). I always sprinkle a packet of sweetener on my berries. It makes them a lot sweeter and juicier.

LUNCH

Veggie Pita = 2 (B), 1 (F), (V) For this, you can use your favorite frozen veggie combinations or fresh veggies if you prefer. Just make sure there are no peas or corn in the mixes are these are starchy veggies. Steam you veggies until tender-crisp and season them with your favorite dried herbs. When ready, stuff you pita with the veggies until it is busting at the seams. If you can't get all the veggies in, just use the remaining veggies as a side dish. Drizzle 1 tablespoon of low-fat Italian dressing on top of the hot veggies once they are in the pita and enjoy.

Water, coffee, tea or diet pop

SNACK

1/2 banana = 1 (Fr)

3/4 cup fat free or 1% milk = 3/4 (M)

DINNER

Sole with Vegetable-Rice Stuffing - see recipe below = 1/4 (M), 1 (F), 3 (P), 1 (B), 20 optional calories.

1/2 cup cooked rice = 1 (B). Cook rice in low-sodium chicken broth as it adds a mountain of flavor.

Garden salad with 1 teaspoon of your favorite fat-free dressing = 1 (F)

Water or diet pop.

Recipe - Sole with Vegetable-Rice Stuffing

1/4 cup each finely chopped celery, finely chopped onion, and shredded carrot

1 tablespoon plus 1 teaspoon reduced-calorie margarine, divided

1 cup cooked regular long-grain rice

1/4 cup plain low-fat yogurt

1 tablespoon fresh grated lemon peel

1/4 teaspoon each thyme leaves and paprika

2 sole fillets, 1/4 pound each**

1 teaspoon all-purpose flour

1/2 cup bottled clam juice

1 tablespoon dry white table wine.

1. In 1-quart microwavable casserole combine celery, onion, carrot and 2 teaspoons margarine; microwave on high for 2 minutes until celery is soft, stirring once halfway through cooking.

2. In small mixing bowl combine half of the vegetable mixture, the rice, yogurt, lemon peel, thyme and paprika; mix well.

3. Onto center of each fillet arrange an equal amount of the vegetable-rice mixture; roll fillets to enclose filling. Arrange fillets on microwavable plate.

4. Microwave on high for 6 minutes, rotating plate 1/2 turn every 2 minutes, until fish flakes easily when tested with a fork. Set aside and keep warm.

5. In small microwavable mixing bowl melt remaining margarine on high for 30 seconds; stir in flour. Microwave on high for 30 seconds. Stir in clam juice, wine, and reserved vegetable mixture and microwave on high for 2 minutes, stirring once halfway through cooking, until hot.

6. To serve, spoon clam juice mixture onto serving platter; arrange fillets on serving platter.

Approximate total time: 30 minutes

Makes 2 servings

Each serving provides: 287 calories, 26 g protein, 6 g fat, 30 g carbohydrate, 111 mg calcium, 341 mg sodium, 56 mg cholesterol, 1 g dietary fiber

**If you can't get fillet of sole, you can substitute flounder fillets in this recipe.

I have tried this recipe in both the microwave and in the oven. For a weeknight dinner, the microwave is much faster but for a Saturday night dinner, I would cook the fish in the oven until flaky. You can use the microwave or the stove top for all other steps.

Enjoy your weekend! Remember to drink your water, be active and take your multivitamins. Happy Weight Loss!

Healthy Restaurant Choices - Watch WebMD Video

I thought I would pass this link onto you. It is very interesting. It gives you tips on how to stay on track even when eating out.

Healthy Restaurant Choices - Watch WebMD Video

Weight Loss Transformation: Week 2, Day 5 Meal Plan

It is FRIDAY!!!!!!! The weekend is here and the most challenging part of the week. Please try to stay on track and remember that this is not a diet but a way of life now. I know that Christmas is coming and we all tend to get off track during the Holidays...that is okay. Just remember to get back on track as soon as possible. This applies to any time you ever get off track...get back on track ASAP before all your hard work goes right down to your butt and thighs:)

Week 2, Day 5 Meal Plan

BREAKFAST

1 Eggo waffle = 1 (B), 1 (F)

1/2 cup fat free cottage cheeses = 1 (P)

1/2 cup berries = 1/2 (Fr)

Coffee or tea

SNACK

1 container of fat free or low fat yogurt = 1 (M)

1/2 cup berries = 1/2 (Fr)

LUNCH

Pita Pizza (cut a small opening at the top of 1 whole wheat pita and spread 1/2 cup of reduced-calorie pasta sauce inside. Put 1 ounce of pepperoni or salami and 2 slices of reduced-calorie cheese [30 calories per slice] on top of the pita and microwave for approximately 45 seconds or until the cheese has melted). = 2 (B), 2 (P), (V)

6 carrot stick, 6 cherry tomatoes and six cucumber spears = (V)

Water, coffee, tea or diet pop

SNACK

1 container of fat free or low fat yogurt = 1 (M)

1/2 banana = 1 (Fr)

DINNER

2 grilled cheese sandwiches (you will need 4 slices of Weight Watchers multigrain bread, 2 slices of reduced-calorie cheese, 4 teaspoons of reduced-calorie margarine [30 calories per teaspoon]). Spread one teaspoon of margarine on one side of each one of the bread slices, put one slice of cheese between two piece of bread and make a cheese sandwich. Spray a nonstick frying pan with nonstick cooking spray and grill the sandwiches until the bread is toasted and the cheese is melted. You could also use a sandwich maker for this = 2 (B), 1 (P), 2 (F)

Braised Vegetable Medley - see recipe below = (V), 25 optional calories

Water or diet pop

Recipe - Braised Vegetable Medley

1/4 cup dry white table wine

2 tablespoons each lemon juice and balsamic or red wine vinegar

2 garlic cloves

1/4 teaspoon each mustard seed and fennel seed

1 teaspoon chopped fresh parsley

1 cup each sliced carrots and zucchini (1" thick pieces) and mushrooms cut in quarters

1/2 cup frozen pearl onions

1. In a 10" nonstick skillet combine 1/4 cup water, the wine, lemon juice, vinegar, garlic, mustard seed, fennel seed and parsley; cover and cook over high heat until mixture comes to a boil. Boil for 2 minutes until the flavors blend.

2. Set sieve over small mixing bowl and pour wine mixture through sieve, reserving liquid and discarding solids. Return wine mixture to skillet.

3. Bring wine mixture to a boil; add carrots. Reduce heat to medium-low, cover, and cook until tender-crisp, 5-7 minutes. Add remaining ingredients, cover, and cook until vegetables are fork-tender, about 5-7 minutes.

Approximate total time: 25 minutes

Makes 2 servings

Each serving provides: 91 calories, 3 g protein, 1 g fat, 16 g carbohydrate, 59 mg calcium, 33 mg sodium, 0 mg cholesterol, 3 g dietary fiber

This vegetable dish is an amazing side to the grilled cheese sandwiches. Remember to drink your water, go for a walk and take your vitamins. Enjoy the weekend and Happy Weight Loss!

Weight Loss Transformation: Week 2, Day 4 Meal Plan

We are nearing the end of the week. I hope your weight loss transformation is becoming a little easier with each passing day and you are starting to see and feel the results. Here is another day's meal plan.

Week 2, Day 4 Meal Plan

BREAKFAST

1/2 cup orange juice = 1 (Fr)

1 egg done any way you like = 1 (P)

2 slices of Weight Watchers multigrain bread = 1 (B)

Coffee or tea

SNACK

1 container of fat-free or low fat yogurt = 1 (M)

2 slices of Weight Watchers raisin bread = 1 (B)

LUNCH

Ham Sandwich (1 ounce sliced smoked ham, 2 lettuce leaves, 3 tomato slices, 2 teaspoons of mustard on 2 slices of Weight Watchers multigrain bread) = 1 (P), 1 (B), (V)

Cucumber and tomato salad with 1 tablespoon fat=free Italian dressing = 1 (F), (V)

Water, coffee, tea, diet pop

SNACK

1 container of fat-free or low fat yogurt = 1 (M)

6 slices of Melba toast = 1 (B)

DINNER

Lemon-Poppy Seed Noodles - see recipe below = 1/2 (F), 1 (B), 35 optional calories

2 ounces grilled or broiled turkey breast seasoned to taste (NO SALT) = 2 (P)

Garden salad with 1 tablespoon fat-free Italian dressing = 1 (F)

1 cup strawberries = 1 (Fr)

Water or diet pop

Recipe-Lemon-Poppy Seed Noodles

1 tablespoon each of whipped butter and lemon juice

1 teaspoon each poppy seeds and margarine

1/2 teaspoon grated lemon peel

1/4 teaspoon pepper

1 cup cooked noodles (h0t)

In a small nonstick saucepan combine all ingredients except noodles; cook over high heat until butter and margarine are melted, about 1 minute. Add cooked, hot noodles and stir to coat with butter mixture.

Approximate total time: 15 minutes

Makes 2 servings

Each serving provides: 135 calories, 3 g protein, 6 g fat, 16 g carbohydrate, 31 mg calcium, 53 mg sodium, 28 mg cholesterol, 1 g dietary fiber

Please remember to drink your water, go for a walk, do not eat 2 hours before bedtime and take a good multivitamin with minerals. Again, I would love to hear your comments. Enjoy and Happy Weight Loss.

Weight Loss Transformation: Week 2, Day 3 Meal Plan

It is hump day! We are almost through this week as well. How time flies when you feel healthy! Please remember that you need to take a multivitamin with minerals every day to make sure you are getting enough vitamins and minerals. I take one every night before bed.

Week 2, Day 3 Meal Plan

BREAKFAST

1/2 cup cooked oatmeal with 1 packet of sweetener and a pinch of cinnamon sprinkled on top = 1 (B)

1/2 cup (250 ml) skim or 1% milk = 1/2 (M)

Coffee or tea

SNACK

Yogurt parfait with blueberries. Mix one container of fat-free plain yogurt with 1 packet of sweetener and in a tall glass alternate one layer of yogurt with one layer of blueberries (1 cup) = 1 (M), 1 (Fr)

LUNCH

1 large whole wheat tortilla wrap = 2 (B)

1 tablespoon of reduced-calorie mayo = 1 (F)

1 ounce sliced turkey breast = 1 (P)

2 slices of fat-free cheese (30 calories per slice) = 1 (P)

6 carrot sticks and 6 celery spears = (V)

Water, coffee, tea or diet pop

SNACK

1 cup blueberries sprinkled with 1 packet of sweetener = 1 (Fr)

6 pieces of Melba toast = 1 (B)

DINNER

Cheese and Broccoli Soup- see recipe below = 1/2 (M), 1/2 (F), 1/2 (P), 1/4 (B), 5 optional calories

1/2 cup seasoned croutons = 3/4 (B)

Garden salad with 1 1/2 ounces of Parmesan cheese = 1 1/2 (P)

1 tablespoon fat-free Italian Dressing = 1 (F)

Water or diet pop

RECIPE - Cheese and Broccoli Soup

1 teaspoon reduced-calorie margarine

2 tablespoons finely chopped onion

1 tablespoon plus 1 1/2 teaspoon all-purpose flour

1 cup each skim or 1% milk and broccoli florets

1 packet instant chicken broth and seasoning mix

1/2 teaspoon chopped fresh parsley

3/4 ounce reduced-fat cheddar cheese, shredded

dash of pepper

1. In a 2-quart nonstick saucepan melt margarine; add onion and saute over medium-high heat, until softened, 1-2 minutes. Sprinkle flour over onion and stir quickly to combine. Continuing to stir, add 1 cup water and the milk; add broccoli, broth mix, parsley and pepper.

2. Reduce heat to low and cook, stirring occasionally, until broccoli is tender, 10-15 minutes (do not boil). Let cool slightly.

3. In blender, process half of the soup until smooth; return to saucepan. Stir in cheese and cook over low heat until cheese is melted, about 5 minutes.

Approximate total time: 30 minutes

Makes 2 servings, about 1 1/4 cups each

Each serving provides: 142 calories, 11 g protein, 4 g fat, 16 g carbohydrate, 276 mg calcium, 690 mg sodium, 10 mg cholesterol, 0.3 g dietary fiber

Enjoy this delicious recipe. Make sure you are drinking your water and taking your vitamins. Happy Weight Loss!

Weight Loss Transformation: Week 2, Day 2 Meal Plan

It is the start of Day 2. I hope you are enjoying the recipes. I have ordered some muffins and am looking forward to trying them. I will let you know once I get them. They are great because you can take a muffin with you in the car with your coffee to go. Just make sure you bring the rest of your breakfast with you.

Week 2, Day 2 Meal Plan

BREAKFAST
2 slices of Weight Watchers multigrain bread = 1 (B)
1/2 cup fat-free or low fat cottage cheese = 1 (P)
1/2 orange = 1 (Fr)
1 cup (250 ml) skim or 1% milk = 1 (M)

SNACK
1 small apple = 1 (Fr)
3 slices of Melba toast = 1/2 (B)

LUNCH
Crunchy tuna wrap (1 ounce tuna with 2 tablespoons chopped celery, 2 teaspoons reduced-calorie mayo, 3 tomato slices wrapped in one small whole wheat tortilla wrap) = 1/2 (P), 1 (F), 1 (B), (V)
6 red bell pepper strips and 6 cucumber strips = (V)
Water, coffee, tea or diet pop

SNACK
1 container of fat free or low fat yogurt = 1 (M)
3 cups fat free microwavable popcorn, popped = 1 (B)

DINNER
Spinach and Pasta Casserole - see recipe below = 1/4 (M), 3/4 (F), 2 1/2 (P), 1 1/2 (B), 50 optional calories
Steamed yellow zucchini and yellow squash = (V) Flavor the water with herbs and lemon juice and the veggies will taste great.
Water or diet pop

RECIPE- Spinach and Pasta Casserole

1 tablespoon each of reduced-calorie margarine and all-purpose flour
1/2 cup skim or 1% milk
1/4 cup ready-to-serve low sodium chicken broth
2 1/4 ounces small tubular pasta of your choice, cooked
1/2 cup each of well-drained cooked, chopped spinach and part-skim ricotta cheese
1 1/2 ounces mozzarella cheese, shredded, divided
1/4 cup thawed frozen egg substitute
2 tablespoons grated Parmesan cheese, divided

1. In a 1-quart saucepan melt margarine over high heat; sprinkle with flour and stir quickly to combine. Continuing to stir, cook for 30 seconds. Gradually stir in milk and chicken broth. Reduce heat to medium-high and cook, stirring constantly, until mixture thickens slightly, about 3-4 minutes.

2. Add pasta and spinach and stir well to combine; set aside.

3. Preheat oven to 350 degrees. In medium mixing bowl combine ricotta cheese, 1 ounce of mozzarella cheese, the egg substitute and 1 tablespoon Parmesan cheese; add spinach mixture and stir to combine.

4. Spray 1-quart casserole with nonstick cooking spray and add spinach-cheese mixture to casserole. Sprinkle with remaining mozzarella and Parmesan cheeses and bake until cheeses are melted, about 20 minutes.

Approximate total time: 35 minutes (includes baking time)
Makes 2 servings.

Each serving provides: 372 calories, 24 g protein, 15 g fat, 36 g carbohydrate, 501 mg calcium, 503 mg sodium, 41 mg cholesterol, 2 g dietary fiber.

Even though you may not like spinach, it is very, very good for you and you will hardly taste it with all the cheese and egg in this recipe.

Remember to drink your water and do some exercise. Enjoy and Happy Weight Loss!

WEIGHT LOSS TRANSFORMATION: THE GUILT-FREE, GOOD-FOR-YOU MUFFIN!

I needed to do an extra post and let you know about these muffins a friend put me onto. She states that they are awesome!!! They taste fabulous and they are only 100 calories per muffin, that is ONE BREAD SELECTION PEOPLE!!! These muffins are great for breakfast and snack. At 100 calories per muffin...how can you go wrong? I am checking them out. This company, has been featured on numerous shows and has won many awards. Please click the banner on the side to check them out. Let me know what flavors you like the best. I will probably love the chocolate:)

Weight Loss Transformation: Week 2, Day 1 Meal Plan

It is the beginning of another week. I hope you celebrated your success of last week and really enjoyed your chocolate cake. As I said, this week I will be introducing you to optional calories. You are able to use 150 extra calories per week on top of what you are eating now. Please keep track of these calories so you don't exceed 150 per week.

Week 2, Day 1 Meal Plan

BREAKFAST
1 egg done any way you like = 1 (P)
2 slices of Weight Watchers multigrain bread = 1 (B)
1 tablespoon of reduced-fat margarine = 1 (F)
1 cup (250 mL) of skim or low fat milk = 1 (M)
Coffee or tea

SNACK
1/2 banana = 1 (Fr)
1 container of fat-free or low fat yogurt = 1 (M)

LUNCH
Sicilian Pasta with Peas- Recipe below = 1/2 (F), 1/2 (P), 1 1/2 (B), (V), 15 optional calories
6 cherry tomatoes and 6 cucumber spears
Water, coffee or tea

SNACK
1 small apple = 1 (Fr)
2 slices of Melba toast = 1 (B)

DINNER
2 1/2 ounces grilled or broiled pork chop, flavored to taste = 2 1/2 (P)
3/4 cup cooked rice* = 2 (B)
Garden salad = (V)
1 1/2 tablespoon of fat-free Italian dressing = 1 1/2 (F)
Water or diet pop

*Cook the rice in reduced-sodium chicken broth instead of water. This will add loads of flavor without the fat.

RECIPE - Sicilian Pasta with Peas

1/4 cup chopped onion
1 teaspoon olive oil
1 garlic clove, minced
2 cups canned Italian tomatoes, pureed
1/2 cup frozen peas
1 cup cooked rotelle (spiral macaroni), hot
1/4 cup part-skim ricotta cheese
1 tablespoon grated Parmesan cheese

1. In shallow 1-quart microwavable casserole combine first three ingredients, stirring to coat; microwave on high for 1 minute.
2. Set sieve over casserole and pour pureed tomatoes through sieve into casserole, discarding solids. Add peas and stir to combine. Cover with wax paper and microwave on high for 10 minutes, stirring once every 3 minutes.
3. To serve, in serving bowl combine pasta and half of the tomato mixture and stir to combine. Top with remaining tomato mixture, the ricotta cheese and Parmesan cheese.

Approximate total time: 25 minutes
Makes 2 servings

Each serving provides: 240 calories, 12 g protein, 6 g fat, 35 g carbohydrate, 202 mg calcium, 541 mg sodium, 12 mg cholesterol, 4 g dietary fiber.

Enjoy the beginning of week 2. Remember to drink your water and do some exercise, eat slowly to savor all the flavor and Happy Weight Loss!

Weight Loss Transformation: Day 7 Meal Plan

YOU DID IT! Today is weigh day. I have lost 3 pounds this week!!!! I would love to hear from anybody who is doing this plan with me to see how much weight other people have lost. Some people will lose a little more, some a little less. It all depends on how much weight you have to lose overall. I hope you are extremely proud of your achievement this week.

As promised, there will be a treat for you at the end of today's meal plan. Next week I will be introducing you to something called optional calories. Optional calories are extra calories per day that you can have on top of your daily food intake. You will be allowed 150 optional calories per week so use them wisely so they last all week. I will be including recipes that take into account optional calories so keep track of them.

Day 7 Meal Plan

BREAKFAST
2 pieces of Weight Watchers multigrain bread = 1 (B)
1 tablespoon reduced-calorie margarine = 1 (F)
1/2 cup of fat free or low fat cottage cheese = 1 (P)
Coffee or tea

SNACK
1 container of fat free or low fat yogurt = 1 (M)
1 cup raspberries = 1 (Fr)

LUNCH
Basil-Vegetable Quiche - Recipe below = 2 (P), (V)
Garden salad with 1 tablespoon of fat free Italian dressing = 1 (F), (V)
Water, coffee, tea or diet pop

SNACK
1 container of low fat or fat free yogurt = 1 (M)
1 apple = 1 (F)

DINNER
1 ounce of grilled chicken breast cut into strips = 1 (P)
1 cup cooked noodles of your choice = 2 (B)
1/2 cup of reduced-calorie tomato sauce - 1 (F), (V)
Steamed green and yellow beans = (V)
Water or diet pop.

TREAT - 1 small piece of chocolate cake....YES! But only for today. Get it out of your system and back on track tomorrow. Congratulations on a job well done!!!

RECIPE- Basil-Vegetable Quiche

1 cup thinly sliced onions

1 1/2 medium red bell peppers, seeded and cut into 6 strips and 12 diamonds; dice remaining pepper

3/4 cup sliced mushrooms

1 small garlic clove, minced

1 1/2 cups thawed frozen egg substitute

1 1/2 ounces reduced-fat Swiss cheese, shredded

1/2 cup fresh basil, chopped

2 medium zucchini (about 10 ounces), cut lengthwise into thin slices and steamed

1. Preheat oven to 350 degrees Fahrenheit. Spray 9" nonstick skillet with nonstick cooking spray; add onions, all of the peppers, the mushrooms and garlic and cook over medium heat, stirring frequently, until onions are lightly browned, about 2-3 minutes. Add 1 tablespoon water; cover and cook until vegetables are tender, about 2-3 minutes longer.

2. Remove pepper strips, pepper diamonds and 1/4 cup mushrooms to plate and set aside. Transfer remaining vegetable mixture to medium mixing bowl; add egg substitute, cheese and chopped basil and stir to combine. Carefully pour into 9" quiche dish or pie plate. Decoratively arrange zucchini over egg substitute mixture.

3. Bake for 15-20 minutes (until knife, inserted in center, comes out dry).

4. Garnish quiche with reserved pepper strips and diamonds and mushrooms.

Approximate total time: 40 minutes (includes baking time; does not include cooling time)

Each serving provides: 111 calories, 13 g protein, 2 g fat, 10 g carbohydrate, 233 mg calcium, 142 mg sodium, 8 mg cholesterol, 2 g dietary fiber

Please make sure you are still drinking your water and trying to go for a walk. Again, congratulations on a job well done. Enjoy the meal and the cake. Back on track tomorrow. Happy Weight Loss!

Weight Loss Transformation: Day 6 Meal Plan

Tomorrow is the big day!!!! If you have been following all the meal plans and sticking to your water-drinking, you should see some pretty good results. Remember, the key to weight loss is to not over-eat. If over-eat, you can exercise until you are blue and you will still not lose any weight. Exercise will help you lose weight only if you do not over-eat. This is why my meal plans are designed in such a way that you will lose weight.

Meal Plan Day 6:

BREAKFAST
1/2 milk = 1/2 (M)
1 small pancake = 1 (B)
1 tablespoon low fat maple syrup = 1 (F)
1/2 berries = 1/2 (Fr)

SNACK
1 container of fat free or low fat yogurt = 1 (M)
1/2 cup berries = 1/2 (Fr)

LUNCH
10 tortellini (cooked frozen from a package, cheese or meat) = 1 1/2 (B), 1 (P)
1/2 cup reduced-calorie pasta sauce = 1 (F), (V)
Bell peppers and carrot sticks (raw or steamed) = (V)
Water or diet pop

SNACK
3 slices Melba toast = 1/2 (B)
1/2 cup fat free or low fat cottage cheese = 1 (P)

DINNER
Creamy Chicken Fettuccine - see recipe below = 1/4 (M), 1/2 (F), 1 1/2 (P), 2 (B), (V)
1 small apple = 1 (Fr)

RECIPE- Creamy Chicken Fettuccine

1 teaspoon vegetable oil
1 chicken cutlet (3 ounces)
1/2 cup sliced mushrooms
1 garlic clove minced
1 teaspoon all-purpose flour
1/2 cup ready-to-serve low sodium chicken broth
1/4 cup evaporated skim milk
2 tablespoons whipped cream cheese*
3/4 ounce grated Parmesan cheese
1 1/4 cups cooked fettuccine (hot)

*whipped cream cheese has less calories than regular cream cheese.

1. In a 10" nonstick skillet heat oil; add chicken and cook over medium-high heat until tender, 3-4 minutes on each side.
2. Remove chicken from the skillet and cut into 1/2" cubes and set aside.
3. In same skillet combine mushrooms and garlic and cook over medium-high heat, stirring occasionally, for 1 minute. Sprinkle with flour and stir quickly to combine; continuing to stir, add chicken broth and milk. Reduce heat to low and let simmer, stirring frequently, until mixture thickens, 3-4 minutes. Stir in cheeses; return chicken to skillet and cook, stirring frequently until chicken is heated through 2-3 minutes.
4. To serve, on serving platter arrange fettuccine; top with chicken mixture.

Approximate total time: 24 minutes
Makes 2 servings

Each serving provides: 342 calories, 23 g protein, 11 g fat, 35 g carbohydrate, 255 mg calcium, 314 mg sodium, 81 mg cholesterol, 3 g dietary fiber

Enjoy your meal. Remember to eat slowly and savor the flavors, drink your water and do some exercise. Tomorrow is the big day! I am proud of you for coming this far and sticking to the meal plan. I would love to hear from you as to how much weight you have lost. I will post my weight loss here tomorrow. There is a treat tomorrow for all your hard work!

Enjoy and Happy Weight Loss!

Weight Loss Transformation: Day 5 Meal Plan

Well ladies and gentlemen, the weekend is here wwwwoooohhhhhhoooooo! The weekend is always a tough time for me to stay focused and on track. It is time to relax after a hard weeks work and I always want to reach for comfort food (which is usually very sweet and oily). You will notice though that, after a time, you will not be able to eat all the fatty foods you used to because your taste buds will change and you will taste the fatty foods differently.

Here is the Day 5 meal plan. We are almost at the end of the week and a treat is coming:)

****If you are having turkey this weekend, please feel free to substitute any of the proteins in this meal plan for white turkey meat but please stay within the proper proportion and take off the skin.****

BREAKFAST
1/2 cup of cooked oatmeal sprinkles with cinnamon = 1 (B)
1/2 cup of your favorite berries = 1/2 (Fr)
1 cup of skim or low fat milk = 1 (M) -Use some of this milk to cook the oatmeal with as it will add bulk and sweetness to your oatmeal. Use the rest in your coffee or tea.
Coffee or tea

SNACK
1 container of fat free or low fat yogurt = 1 (M)
6 slices of Melba toast = 1 (B)

LUNCH
Russian Roast Beef Sandwich (1 ounce of sliced roast beef with shredded lettuce and 1 1/2 teaspoons of Russian dressing on 2 slices of Weight Watchers multigrain bread) = 2 (P), 1 1/2 (F), 1 (B)
Cucumber spears and cherry tomatoes = (V)
Water, coffee or tea

SNACK
1/2 banana = 1 (Fr)
3 cups microwave popped light popcorn (no butter) = 1 (B)

DINNER
Cannellini with Pasta and Vegetables (recipe below) = 2 (P), 1 (B), 1 (F), (V)
Raw or steamed broccoli and cauliflower florets = (V)
1/2 cup of your favorite berries with sweetener = 1/2 (Fr)
Water or diet pop

RECIPE- Cannellini with Pasta and Vegetables

2 teaspoons olive oil
1/2 cup each sliced red onions and red bell peppers (1/4" wide strips)
1 cup cooked penne or ziti macaroni
8 ounces rinsed, drained canned white kidney beans (cannellini)
1 tablespoon chopped fresh basil or 1/2 teaspoon dry basil
1/2 teaspoon dried oregano

1. In a 9" nonstick skillet heat oil; add onions and pepper and cook over medium-high heat until tender-crisp, about 3-4 minutes.
2. Reduce heat to low; add remaining ingredients and stir to combine. Cook, stirring frequently until thoroughly heated, about 5-7 minutes.

Approximate total time: 20 minutes
Makes 2 servings

Each serving provides: 287 calories, 13 g protein, 6 g fat, 47 g carbohydrate, 84 mg calcium, 392 mg sodium, 0 mg cholesterol, 6 g dietary fiber.

You are doing a great job hanging in and I know you will be very pleased with your weight loss on Sunday morning when you get on that scale.

Remember to drink your water and get your body moving. I hope you enjoy your Day 5 meal plan.

Have a good weekend and Happy Weight Loss.

Weight Loss Transformation: Day 4 Meal Plan

We are onto Day 4. Hang in there! The week is almost done and you will be rewarded on Sunday for all your hard work and weight loss!

BREAKFAST
3/4 ounce Kellogg's Special K = 1 (B)
1/2 cup strawberries or blueberries = 1/2 (Fr)
1 cup fat free or low fat milk = 1 (M)
Coffee or tea

SNACK
1 medium-sized nectarine = 1 (Fr)
1 container of fat free yogurt = 1 (M)

LUNCH
Eggplant Pizza (recipe provided below) = 1/2 (F) 2 (P), (V), 1 (B)
Garden salad with 2 tablespoons of fat free dressing of your choice = 2 (F)
Water or diet pop

SNACK
1/2 cup of strawberries or blueberries - 1/2 (Fr)
4 pieces of Melba toast = 1 (B)

DINNER
1 large baked potato topped with salsa = 2 (B), (V)
2 ounces of grilled or broiled chicken breast seasoned to taste (NO SALT) = 2 (P)
4 broccoli florets and 6 slices of bell pepper (any color you like), steamed = (V)
Water or diet pop

RECIPE - Eggplant Pizza

6 ounces eggplant, cut crosswise into four 1/4"-thick round slices
1/4 teaspoon salt
1/4 cup thawed frozen egg substitute
1/4 teaspoon garlic powder
3 tablespoons plain dried bread crumbs
3/4 ounce (2 tablespoons) uncooked yellow cornmeal
1 teaspoon olive or vegetable oil
4 slices of Provolone cheese (1/2 ounce each slice)
2 teaspoons grated Parmesan cheese

1. On paper towels arrange eggplant slices in a single layer; sprinkle both sides of each eggplant slice with salt and let stand for 10 minutes.
2. In small mixing bowl combine egg substitute, 1/2 teaspoon water and the garlic powder and using a fork beat until combined. On sheet of wax paper combine bread crumbs and cornmeal.
3. Pat eggplant dry. Dip each eggplant slice in egg substitute mixture, then in crumb mixture, coating both sides and using all of the egg substitute and crumb mixtures.
4. In 10" nonstick skillet heat oil; add eggplant slices and cook over medium heat until golden, about 5-7 minutes on each side (be careful not to burn the crumb mixture).
5. Preheat broiler. Arrange eggplant slices on broiler pan. Top eggplant with Provolone cheese and Parmesan cheese. Broil until cheeses are golden, about 2 minutes.

Approximate total time: 30 minutes
Makes 2 servings: 2 pizzas each

Each serving provides: 1/2 (F), 1 1/2 (P), (V), 1 (B)
Per serving: 241 calories, 14 g protein, 11 g fat, 23 g carbohydrate, 293 mg calcium, 665 mg sodium, 21 mg cholesterol, 2 g dietary fiber

Again, I would love to get some of your comments. Please let me know how you are enjoying the recipes or if you need any support or advice about weight loss. I am here to help. We are in this together.

Enjoy Day 4 meal plan and Happy Weight Loss!

Weight Loss Transformation: Information for Men and Youth

I have been looking for this information in all my weight loss stuff and have found it. I want this program to work for women, men and young people since obesity among young people has become a huge problem. For parents who want more information on dealing with children who are overweight or obese click here


For men and youth who want to follow this plan, you will need to add the following food selections to the meal plans I provide:

1 Fat (F), 2 Protein (P), 2 Bread (B), 1 Fruit (Fr)

Youth only should add 1 Milk (M) selection. This is for youth only and not for men.


I hope this helps everyone, men, women and youth, to eat right, lose weight and stay healthy.

Weight Loss Transformation: Day 3 Meal Plan

Okay, this is Day 3 of your weight loss transformation. I know you can't wait to get through the week and weigh yourself to see what you have achieved and how much weight you have lost, but try not to. On Sunday there will be a little treat for you for all your hard work!

BREAKFAST

1 Eggo waffle = 1 (B), 1 (F)
1 tablespoon low fat syrup = 1 (F)
1 container of fat free or low fat yogurt = 1 (M)
Coffee or tea

SNACK

1 orange or 2 tangerines = 1 (Fr)
2 pieces of Weight Watchers raisin bread, toasted = 1 (B)

LUNCH

Turkey-Tomato sandwich (2 ounces of sliced turkey with sliced tomatoes, lettuce and one tablespoon of yellow mustard on 2 slices of Weight Watchers multigrain bread) = 2 (P), (V), 1 (B)
Broccoli florets, celery sticks or carrots = (V)
Water, coffee, tea or diet pop

SNACK

1 kiwi sliced with sweetener or one medium apple = 1 (F)
1 container of fat free or low fat yogurt = 1 (M)

DINNER

Franks and Beans Pizza (recipe provided below) = 2 (P), (V), 2 (B)
Garden salad with one tablespoon of fat free French dressing = (F)
Water or diet pot.

Please remember to drink your water, incorporate exercise into your daily routine and don't eat 2 hours before bedtime. This will help your weight loss tremendously. I hope you will enjoy your weight loss Day 3 meal plan.

Franks and Beans Pizza

1/2 cup finely chopped onions
4 ounces (1/2 cup) canned baked beans (without meat)
1 large pita, toasted
3 ounces chicken franks cut into 1/2" thick slices
3/4 ounce reduced fat Cheddar cheese, shredded

1. Preheat oven to 400 degrees Fahrenheit. Spray small nonstick skillet with nonstick cooking spray and heat; add onion, cover and cook over medium heat until translucent, about 2 minutes. Stir in beans; cover and cook until heated, about 3-4 minutes.
2. On baking sheet arrange pita; top with franks and onion-bean mixture. Sprinkle with cheese. Bake until cheese is melted, about 2 minutes.
3. Cut into quarters and serve.

Approximate total time: 15 minutes (including baking time)
Makes 2 servings

Each serving provides: 2 (P), (V), 2 (B)
Per serving: 296 calories; 14 g protein, 11 g fat; 36 g carbohydrate, 177 mg calcium, 1,065 mg sodium, 50 mg cholesterol, 5 g dietary fiber

Enjoy and Happy Weight Loss

Weight Loss Transformation: Childhood and Teenage Obesity

Before I give you another delicious and healthy recipe, I need to address a problem that is near and dear to my heart; childhood and teenage obesity! As a previously overweight teenager, I know too well what being overweight can do to a child's self-esteem and mental well-being. Child obesity today is a severe problem. Your teen's weight problem should not be taken lightly. The effects of overweight children on your family and your child's future success, and, more importantly, their future health, depends upon your action today. You can help you child or teen get their weight under control by creating an environment that is conducive to healthy eating habits. For more information CLICK HERE

Now for the yummy recipe. Applesauce-Cheese Toast:

1/4 cup applesauce (no sugar added)
1/2 teaspoon maple syrup
1/4 teaspoon ground cinnamon
1/4 cup partly skimmed or light ricotta cheese
2 tablespoons whipped cream cheese
2 slices Weight Watchers raisin bread lightly toasted
1/2 ounce chopped walnuts

1. In a small mixing bowl combine first three ingredients, stir to combine and set aside.
2. In a separate small mixing bowl combine cheeses, stirring to combine.
3. Onto each slice of bread spread half of the cheese mixture; top each with half of the applesauce mixture and half of the walnuts. Arrange bread slices on oven tray or baking sheet and bake at 425 degrees Fahrenheit in a toaster oven or oven until applesauce mixture is heated through, 2-3 minutes.

Approximate total time: 10 minutes (including baking time)
Makes 2 servings

Each serving provides 1/2 (F), 1 (P), 1/2 (B), 1 (Fr)
Per serving: 178 calories, 7 g protein, 10 g fat, 17 g carbohydrate, 123 mg calcium, 170 mg sodium, 19 mg cholesterol, 1 g dietary fiber.

This is a delicious breakfast idea for both you and your child and much healthier than a Pop-Tart.

Weight Loss Transformation: Day 2 Meal Plan

Hopefully, you made it successfully through day one with the meal plan I provided. I just wanted to say that please make sure to take a good quality multivitamin every day and celebrate your success of yesterday by taking a nice bath with some scented oils and candles.


Here is my Day 2 meal plan.

BREAKFAST

• One egg prepared any way you like = 1 (P)
• Two slices of Weight Watchers multigrain bread toasted = 1 (B)
• One tablespoon of low fat butter or margarine on the toast = 1 (F)
• One small container of your favorite low fat or fat free yogurt = 1 (M)
• Coffee or tea

SNACK

• One medium apple = 1 (Fr)
• One 8 ounce glass of skim or 1% milk 1 (M)

LUNCH

• One large tortilla wrap = 2 (B)
• One ounce of sliced turkey breast = 1 (P)
• Garden salad with one tablespoon of Fat Free Italian dressing or carrot and celery sticks dipped into Fat Free Italian dressing = (V)
• Water, coffee, tea or diet pop

SNACK

• One medium pear - 1 (Fr)

DINNER

• One cup cooked pasta with half a cup of your favorite tomato pasta sauce (HINT: Try using salsa for added flavor but no added calories) = 2 (B)
• Four ounces of tuna or halibut steak, grilled or broiled and flavored to taste (NO SALT) = 2 (P)
• Salad with two tablespoons of Fat Free Italian dressing = (V), 2 (F)

Remember to drink your water and go for a good long walk. Try not to eat 2 hours before bedtime. I promise it will get easier and when you see the results of your weight loss, you will be thrilled with yourself.

Weight Loss Transformation: Fresh Tomato-Basil Soup

This is an awesome, low fat soup recipe.

Fresh Tomato-Basil Soup:

2 teaspoons olive or vegetable oil
1 cup chopped onions
1/2 small garlic clove, mashed
6 large plum tomatoes, blanched, peeled, seeded and chopped.
1 cup canned ready-to-serve low sodium chicken broth
2 tablespoons chopped fresh basil

1. In 1 1/2-quart nonstick saucepan heat oil; add onions and garlic and cook over medium-high heat until tender-crisp, about 2 minutes.

2. Stir in remaining ingredients and bring mixture to a boil. Reduce heat to low and let simmer, stirring occasionally, until flavors blend, about 15 minutes.

3. Pour soup into 2 soup bowls and garnish each portion with a basil sprig.

Approximate total time: 30 minutes
Makes 2 servings, about 1 1/4 cups each

Each serving provides: 1 (F)at, 4 (V)egetables.
Calories per serving: 114 calories; 4 g protein, 6 g fat; 14 g carbohydrate; 55 mg calcium, 41 mg sodium, 0 mg cholesterol; 3 g dietary fiber.

Enjoy your Fresh Tomato-Basil Soup.

Weight Loss Transformation: Day 1 Meal Planner

As previously mentioned, today is the beginning of the rest of your healthy life. Today we start with the meal planners.


Also please pay some attention to the side bar where I have put in a list of recipe books. I use these books myself. These are good recipes to make for a Friday or Saturday night dinner to treat yourself for all the hard work you have been doing all week.

Most of the recipes are quite healthy. I especially love the restaurant recipes book because I can have a restaurant style meal without the price tag and I usually substitute the butter for low fat margarine and whole milk or heavy cream with low fat or 1% milk and I always use fat free yogurt instead of sour cream. They are definitely worth checking out.


In any case, your meal for today is:


BREAKFAST

Two pieces of Weight Watchers multigrain bread = 1 (B), two pieces of Kraft Fat Free Singles Swiss cheese slices 1 (P), one container of Danone Silhouette yogurt 1/2 (M), coffee with milk 1/4 (M)

SNACK

Banana 1 (Fr)

LUNCH

One whole wheat pita 2 (B), 2 ounces of tuna packed in water 1 (P), 1 tablespoon low fat mayo 1(F), shredded lettuce, carrots, celery and cucumbers (V). Warm the pita up, drain and mix the tuna with the mayo. Layer the veggies on the bottom of the pita and put the tuna mixture on top. You can have carrot sticks as a side for more veggies and to full you up. Have some water flavored with Crystal Light or tea or coffee or diet pop.

SNACK

One apple 1 (Fr), one container of Danone Silhouette yogurt 1/2 (M), 3/4 cup of 1% milk 3/4 (M)

DINNER

One cup of cooked rice (season to taste but remember NO SALT) 2 (B), 2 ounces of grilled chicken breast 2 (P); (HINT: You can baste the chicken with fat free Italian dressing. This adds almost no calories but adds a lot of flavor), green salad with 2 tablespoons of a fat free dressing of your choice 2 (F). I use fat free Italian almost exclusively. (HINT: The more you toss your salad the less dressing you have to use).

Drink 6-8 glasses of water and try to incorporate some exercise into your day such as walking.

If you get hungry in the evening, have some veggies such as carrots, celery or cucumbers and drink some water. Please try not to eat at least 2 hours before bedtime.

This will not be easy at first as we are creatures of habit and want to revert back to what is familiar. Trust me, if you stick with me, you will see results!

Quote:
People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success. Norman Vincent Peale.

Your Weight Loss Transformation: The Calories Weigh In!

As I mentioned in my previous post, when trying to lose weight women should be consuming between 1200-1400 calories per day. But where do these calories come from? The calories come from the 5 servings from the bread group, 4 servings from the meat/protein group, 2 servings from the milk group, 2-3 servings from the fruit group and 3 servings from the fats, oils and sweets group. Remember that you can eat as many veggies as you want as long as they are not the ones that fall into the bread group because they are high in starch.

Each serving from the various food groups has a calorie value associated with it.

(B)reads: 90-100 per serving. A serving is 1 slice of regular bread or 2 slices of Weight Watchers or Hollywood bread, 1/2 cup cooked of either pasta or rice, 3/4 cup to 1 1/4 cup of cereal (depending on the brand), half a pita, half a big tortilla wrap, half a cup of corn, one medium-sized potato, half a cup of peas. Look on labels of various foods to educate yourself about serving size.

(P)rotein/Meat: 60-70 calories per serving: Read the labels for serving size and adjust your portions according to the calorie count. For example: 1 cup of cottage cheese may have 100 calories as the serving size. You should only be consuming 60-70 calories so scale back your portion to 3/4 cup. Please also remember that cheeses, cream cheese, peanut butter and cottage cheese fall under this category and not the milk group because there is enough protein in them to justify them as protein. For meats, please choose the lean meats such as chicken, turkey, lean group beef and pork. Please also note that fish (except for salmon and mackerel) is a good choice because you can have 2 ounces of fish for every ounce of meat. Each serving of meat is 1 ounce.

(M)ilk: 90-110 calories per serving. Low fat milk (skim or 1%), low fat or fat-free yogurt. My personal favorite for the yogurt is Dannon Silhouette. It has 40 calories per each container so I can have two containers of it. It is filling and tastes great.

(Fr)uit: 60 calories per serving: Please check my previous post for a list of fruits. Please eat fresh fruit whenever possible as dry fruits such as raisins, apricots and any other dried fruits are very high in sugar.

(F)ats, oils and sweets: 10 calories per serving. A serving is usually a tablespoon of low fat butter or margarine, low fat salad dressing, low fat or fat-free mayo, vegetable or olive oil. Please be careful with this because if you cook or fry with oils, the oil you put into your frying pan counts as a fat or even two depending on how much you use. HINT: Use nonstick cooking spray whenever possible.

(V)eggies: You can eat these freely. Eat as much as you want. Carrot and celery sticks are an awesome snack. Salsa also falls into this category so use salsa on top of your baked potato and to add flavor to sauces and soups.

PLEASE NOTE THAT CHIPS AND SALSA DO NOT QUALIFY AS EATING BREAD AND VEGETABLES:)

Tomorrow we start with the menu planner and where the weight loss transformation begins. Remember to set realistic goals, celebrate the smallest victories and share your victories with others.

Weight Loss Transformation: Daily Calorie Intake

When you are trying to lose weight, your calorie intake goal is as follows:

You should be eating 5 servings daily from the (b)read group, 4 servings daily from the meat/(p)rotein group, 2 servings daily from the (m)ilk group, 2-3 servings daily from the (fr)uit group, 3 servings daily from the (f)ats, oils and sweets group. You can eat an unlimited amount of vegetables as long as they are not the starchy vegetables that fall into the bread group. Please see my previous post for this information.

By eating all these servings from the various food groups, you should be eating between 1200-1400 calories per day in order to lose weight (this is for women only. Men need to add some healthy food selections from the bread, protein and milk groups as men require more food).

Remember that your goal is high volume, low fat eating. Your goal is to eat as much food as possible with the least possible amount of calories as long as you are eating between 1200-1400 calories per day. For example, 1 1/4 cups of Kellog's Special K cereal has 110 calories but Kellogg's Spacial K Vanilla Almond cereal has 110 calories in 3/4 cup.

Like I said, I will give you my meal plan for each day (the food I eat every day) but once you achieve your goal weight and learn how to eat properly on your own, reading labels will be an important part of your meal planning.

Again, I would love to hear some of your comments and stories as you are undergoing your own weight loss transformation.

Some Secrets to My Weight Loss Success

Here are some secrets to my weight loss success:

1. Plan your meals one day ahead of time. Always know today what you will be eating tomorrow. This keeps you on track and will help you avoid impulsive eating and maximize weight loss.


2. Do not eat anything 2 hours prior to bedtime. You may drink herbal tea or flavored water but do not eat. This will give your body time to kick into fat burning mode.


3. When going out to dinner, pick menu choices that are either grilled or broiled. Avoid creamy sauces such as Alfredo or any other sauce made with cream. Stick to tomatoe or herb-based sauces. Always get a garden salad and ask for the dressing on the side. Hint: Dip your fork into the dressing before picking up the salad. You will get a bigger taste of the dressing without the volume.


4. The key to weight loss is portion control. I will show you how.


5. Remember, this is not a diet. DIETS DO NOT WORK! This is a change in your lifestyle. This is how you will learn to eat from now on. This is not a race to the finish. The slower you lose your weight, the healthier you will be and the less likely you will be to gain it back. After the first few weeks, your goal should be 2-3 pounds per week. You should not be losing more than that. If you are losing more than that, you need to add some healthy choices to your daily meals.


6. Last but not least, exercise. I hate to exercise so I am not one for going to the gym. I implement exercise into my daily routine by walking the dog or going for a walk after dinner. I chase the kids around the house or up and down the stairs for 15 minutes. When I clean my house, I move a little faster. I usually listen to my iPod when cleaning. The point is, do whatever you enjoy that will get your heart rate up for 20 minutes a day. That's it. You don't need a gym or fancy workout equipment. Of course, if you like to work out, more power to you. It will only help you achieve your goal weight faster.


Once you reach your goal weight, you can add more healthy food choices to your daily meals in order to maintain your healthy weight. These are the secrets I have used for 14 years to keep my weight off. Those are some of my weight loss success secrets.

Tips and Tricks for rapid weight loss!

My tips and tricks for rapid weight loss!

Let me start off this post by saying that starting Monday, November 19, 2007, your transformation will begin. What I will do is basically write down everything that I eat for the day. I will give you a step by step eating plan that will enable you to lose weight. This meal plan will be MY meal plan. In other words, I will write down what I have eaten for the day. I usually plan my meals one day ahead of time so I don't go off course and start eating whatever. That is one of my secrets. If you follow my meal plan (eat what I eat), you WILL lose weight.


I will give you a food substitution list so you can substitute certain foods that I eat with other foods that you may like more, which is fine. It will keep the meal plan interesting and keep you on track. I will also give you some tips and tricks that I have learned over the last 14 years for keeping my weight off that will help you lose your weight and keep it off. I will also try to keep you motivated by giving you an inspirational message at the end of every post to keep you on track.


Before we go any further, I do want to say this: If you have any kind of medical condition or food allergy, please talk to your doctor before starting any meal plan, although I have to say that if you have high blood pressure, high cholesterol, joint aches and pains and a myriad of other problems that are caused by being overweight, this will help you tremendously. I urge you to try this for one month. If you stay on track and not cheat on your meal plans, I guarantee you will see results and lose weight. For the men out there who want to try this, you will get to eat more food than the ladies because you have a faster metabolism naturally so you need more food in order to lose weight!


I would also love to hear from you. Please post comments and tell me your story. There is absolutely no need to be ashamed. I want to know your stories because I want to celebrate your success with you and help you along the way. I will be here to help you through the rough patches (because we all get them). I will help you through Thanksgiving, Christmas and any other festive occasion you may have. Remember, I am losing weight with you. Okay, let's begin.

Things You Will Need:

1. THE DESIRE AND WILL TO SUCCEED!
2. A digital bathroom scale.
3. A kitchen scale to weigh your food (this is important for portion control).
4. Measuring cups.
5. Measuring spoons.

Things You CANNOT HAVE:

1. NO salt (use salt substitutes. I use Garlic Plus or Mrs. Dash) You can use herbs (dry or fresh), black pepper, hot pepper freely to flavor your food.
2. NO regular sodas or pops (diet pop is fine).
3. NO alcohol. Alcohol is a weight loss killer (especially beer, even light beer). I will show you how you can have some alcohol after your first month of being on this meal plan.
4. NO sugar. Use sugar substitutes such as Twin or Splenda.

Things You CAN HAVE:

1. Water. Drink at least 6 glasses of water daily. You can use Crystal Light to flavor it. That is what I do. Water is an integral part of any weight loss program. You will lose more weight if you drink water.
2. Coffee or tea. Try this: For every cup of tea or coffee you have, have a glass of water. Use a sugar substitute in your tea and coffee and NO CREAM. Use milk.
3. Diet pop. Again, for every can of diet pop you have, have a glass of water.
4. Vegetables. You can eat as many vegetables as you want. Have a salad with every meal except for breakfast. I will show you how.


PLEASE NOTE: Potatoes, corn, peas, beans and other vegetables that are high in starch are considered to be part of the bread group. See food substitution list below.

Bread Group
cereal, pitas, English muffins, dried peas and beans, crackers, pasta, tortillas, couscous and starchy vegetables such as potatoes, sweet potatoes, baked beans or corn, breads, buns,


Vegetable Group
leafy greens including lettuce, endive, escarole, romaine, spinach, kale, collard or turnip greens, raw or cooked carrots, celery, bean sprouts, onions, pea pods, tomatoes, cucumber, water chestnuts, broccoli, asparagus, green beans, squash, peppers, artichoke hearts, eggplant, or Brussels sprouts.

Fruit Group
100% juice, mango, berries, banana, apple, cherries, papaya, melon, citrus, kiwi, grapes, peaches, plums, nectarines.


Milk Group
fat free or low fat milk, soy milk, fat free or low fat yogurt.

Meat Group
turkey, chicken, egg, egg substitute, fish, sea food, lean red meat, lean pork, lamb, duck, pheasant, tofu, dried beans, and peanut butter, low fat cottage cheese, low fat cheese.


Fats, oils, sweets
butter, margarine, sugar, jelly, mayonnaise, salad dressing, sour cream, cream cheese, soft drinks, alcohol.

The most important thing to remember is that if you want to lose weight, YOU HAVE TO EAT!!!!! Starving yourself will not only hinder your weight loss, it may actually make you gain weight. Those are some of my tips and tricks for rapid weight loss. Again, please send me your comments and stories. I would love to hear from you.

My Weight Loss Transformation: The Beginning!

Let me begin by saying that the reason I chose to document my weight loss transformation in a blog for other people to see is because I want to share my "battle with the bulge" with others like me who, on the outside seem very happy and aloof about their appearance, but on the inside are struggling to get their weight under control but just don't know how. I, like you, read books on diet and weight loss by doctors and dietitians who know all about medicine and nutrition but have absolutely no idea what it feels like to be in my body and in my mind and go through life being 5'2" and 176 pounds by the age of 14...that's right! I weighed 176 pounds when I was 14 years old. I have been there, I have lived through it and emerged victorious on the other side. But let me start at the beginning.

When I was 11 or 12 years old, I was a very athletic and healthy kid weighing in at about 100 pounds. By the time I was 14, I weighed 176 pounds. Don't ask me how I got there, I just don't know. Maybe puberty did a trick on my body, maybe I just started eating way too much, I am not sure. The point is, I gained a lot of weight fast. To make a long story short, I tried to ignore it, as most kids do. After all, I still had a lot of friends and was very popular but I did not have a date until I was in my 20s, yep...my 20s! My parents tried talking to me to no avail until one day I woke up and I was 23 years old and weighed a whopping 180 pounds.

One day, an old friend walked right past me on the street and completely ignored me. I called her name and asked her why she did not say hello. Do you know what her response was? "Oh my God, is that you?! I didn't recognize you, I thought you were an older woman." Now ladies, we all know that when it comes to our age, the word "old" is the kiss of death, but those were her exact words and they were burned into my brain from that moment on. That was my epiphany, the moment that my life changed forever!

I am now almost 37 years old, I have two children; a 5-year-old daughter and a 4-year-old son and I weigh 135 pounds. At my smallest, I weighed 125 pounds (this was before I had my children). I lost over 50 pounds in just under 8 months and have managed to keep most of it off for almost 14 years.

I am telling you all this because I want you to believe that losing weight and keeping it off your entire life is possible. I eat real food, eat out at restaurants, go to parties and barbecues and live a normal life with my husband and two children. If you follow my posts, I will show you how you can do this without starving yourself, killing yourself at the gym or paying crazy amounts of money for fad diets that make promises but don't work. I will show you how it can be done because I have done it. Best of all, it is all FREE. All you have to lose is your weight!

My mission is to lose MY last 10 pounds and be at my pre-pregnancy weight. With me supporting you and you supporting me, we can do it together. No matter how much weight you have to lose, it can be done!

Let this be the beginning of your weight loss transformation!