Thursday, March 28, 2013

Products To Use In Maintenance

PRODUCTS I NOW USE in MAINTENANCE...

OATMEAL: Oatfit Oatmeal - I love this oatmeal.  It is 100 cal per serving, with 18g carbs, 4g proteins, and 0 sugars.  Very tasty - has flax seeds in it.  I've looked at every oatmeal out there, and this is the lowest carbs that can be found.  There are a couple of flavors, and I think I bought it at Walmart and Kohlers.


BREAD: Sara Lee  Delightful.  This is the only bread I use now.  It's 45 cal per slice, 10g carbs, .5 g fat, 3 g protein, and 1 g sugar.  It comes comes in whole wheat and multi-grain.  It's really good, and very low carb.  I can have a full sandwich with this bread - it's less than 100 cal for two pieces!!!


HOT CHOCOLATE:  Swiss Miss Sensible Sweets Diet Hot Cocoa.  This is only 25 cal per serving, with 4 g carbs, and 2 g proteins.  Here's how I make it:  I use the TSFL mug (which holds probably 1.5 cups), and I add the mix, .5 teaspoon of Hersheys DARK cocoa powder, and 1 packet of Truvia.  SO good!!!


CEREAL:  I love TSFL's cereal, and I've looked at the back of every single kind of cereal at the store to find something that is low carb and high protein.  This is the only one that comes close:  Special K Protein.  120 cal, 19g carbs, 7g sugar, 10g protein.  Tastes super good.  I usually have a cut up banana on top, with low-fat milk.


BAGELS:  Thomas's Bagel Thins 100% Whole Wheat - 110 cal, 24g carbs, 1g fat, 3g sugar, 6g protein.  Don't have these often, but I do like them.  This is for one whole bagel.  The cream cheese I use is...


CREAM CHEESE:  The Laughing Cow Cream Cheese Spread 1/3 less fat.  I love these little wedges.  They come in all different flavors, but I like the cinnamon and the strawberry.  For those two flavors: 45 cal, 4g fat, 2 carbs, 2g protein, 1g sugar.  For the Swiss flavor (which I sometimes use on sandwiches): 35 cal, 1.5g fat, 1g carb, 1g sugar, 2g protein.


YOGURT:  Yoplait Greek Yogurt - 100 cal, 0 fat, 13g protein, 11g carbs, 7g sugar.  Although this is a bit high in sugar, it's the best tasting out there... I don't really like the greek yogurts that are sour.
SPARKLING WATER:  Cascade Ice Naturally Flavored Sparkling Water - 0 everything!!!  You can use this on the 5&1.

CHEESE:  BabyBel Light Mini Cheese - 50 cal, 3g fat, 0g carbs, 0g sugar, 6g protein.  I like to have one of these little round cheeses with these crackers...

 CRACKERS:  Special K Multi-grain Crackers - 24 crackers have 120 cal, 23g carbs, 3g protein, 6g sugar.  However... I only eat 12 crackers, so that's half of the above!

 STIR-INS:  Nestle Coffee Mate Fat Free - 25 cal, 0g fat, 5g carbs, 5g sugars, 0g protein.  I sometimes use this in my hot cocoa.  There are several different flavors.  Or, you can get it in a powder as well.

Those are just some of the products I've found that I use in maintenance.  I'm still trying to eat lower carb and sugar, and higher protein.  It's what my body is used to and what makes it happy.

-Kara
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Weight Watchers - The ABCs of Weight Loss

I read this in the Weight Watcher magazine July/August 2008, and thought there were some great suggestions here. These were all contributed by successful WW members)...

A - Ask questions (when dining out, don't be afraid to ask your server how a dish is prepared - and request it without sauce or oil).

B - Budget for snacks - you don't have to give up all of your favorite treats, just plan ahead.

C - Cancel the pity party - when you're down about your weight, remind yourself that everyone struggles.

D - Distract yourself - If you're hungry, call a friend, go for a walk, write a letter or email, etc. You'll notice that the hunger usually passes in a matter of minutes.

E - Eat slowly - put the fork down between bites, be more aware of how much you're putting in your mouth.

F - Focus on the presentation - arrange your food creatively, use a larger plate and spread your portions more artfully, it will help you feel more satisfied.

G - Give the new habits time - make a commitment to stick to your new regimen for at least 6 months, it often takes that long for revamped eating or exercise habits to feel natural.

H - Hang out with optimists - The can-do spirit is contagious.

I - Inspire yourself - brainstorm a list of activities you've been putting off because of your weight - it will provide a built-in incentive to slim down.

J - Join up - exercise with others - this often provides a sense of accountibility.

K - Keep your focus - as you lose weight, notice what you're gaining - a healthier diet, slimmer profile, or a new love of exercise.

L - Lighten up your favorite - Use cookbooks that can show you low-fat, healthier versions of your favorite dishes.

M - Make over your kitchen - get rid of trigger foods (those you often overeat) and restock your kitchen with healthy items.

N - Navigate out of your comfort zone - try a new exercise once a week.

O - Opt for the 10-minute rule - Even if you don't feel like it, get moving for at least 10 minutes.

P - Push yourself to try at least one new fruit or vegetable each week - expand your culinary repertoire in a healthy, low-calorie way.

Q - Quit the clean-plate club - stop eating once you're satisfied, and you won't eat tons of extra calories.

R - Reward yourself - if you are looking for a snack after dinner, give yourself a manicure or pedicure instead!

S - Stand up to food pushers - if a host pressures you to eat something you'd rather avoid, tell her you'll try something else on the table - compliment her, and she'll be distracted.

T - Treat your body like a temple - exercise and take care of yourself as if you were an athlete.

U - Use your lunch break wisely - spend half of your lunch break walking.

V - View sweet treats wisely - if you want to shed pounds, you can't eat sweets whenever you like. Find a low - calorie substitute that you can have every day, or limit rich desserts to once a week.

W - Write a gratitude list - each day, jot down 3 to 5 things in your life that you're grateful for.

X - Xerox your exercise moves - find exercise routines you'd like to try in books and magazines, and make copies, then refer to these when you need new moves.

Y - Yearn to accept where you are now - when you fell discouraged by your rate of progress, try to accept and appreciate yourself at your current weight. This might help you hang in there until you start losing weight again.

Z - Zero in on your body - Don't wear big baggy clothes - wearing clothes that fit well to remind yourself of your diet and fitness goals - and the slimmer body your are striving for.

GOOD LUCK!