I try to vary lunch but you can eat one thing that works for a while and vary it a little.
Salad (of course). I choose from a selection of what to put with it.
1. Ceasar salad with just a few croutons and a light Caesar dressing. I get the Dole kit and use half the dressing. Parmesan or Romano cheese sprinkled over is OK.
2. I like Dole's Asian salad. Half the dressing, half the noodles. I add 14 cup of slivered almonds.
3. a baby lettuce mix with 1/2 2% or 4% cottage cheese, a spritz type salad dressing and a slice of whole wheat bread.
4. tuna ON salad using a spritz of salad dressing (new low call spritzers are made by a couple companies now) - or the more typical tuna "salad" IF you make it with only a dab of light mayo, with lots of chopped onion and celery. Could be a half sandwich or as a salad without bread.
If not salad I eat:
1. A Lean cuisine - any less than 300 calories. I don't care for the ones with garlic in them (garlic gets a weird taste when frozen) and I avoid the high carb ones with lots of noodles. I would eat other brands but don't like them as much.
2. left over meat from the night before such as sliced chicken - either on a salad or in a half sandwich.
3. half a sandwich. No cheese or mayo. Meat low fat. I use spicy mustard and whole wheat bread. Lots of lettuce to make it moist. I am allergic to tomatoes but they would be fine.
4. a large bowl of soup as long as it is under 300 calories. I like the boxed Campbells such as portobello mushroom, corn chowder and my fav is summer squash. A piece of whole wheat bread. No crackers!
5. a tin of sardines packed in olive oil - drained. A piece of whole wheat bread. Small salad on the side.
More with special recipes later.
Monday, March 24, 2008
New England Journal of Medicine article
1. Why exercise alone does not help most lose weight. Yes, you should exercise but because it increases your appetite you tend to eat more.
From what my experience tells me - you eat more because your blood sugar is lowered by exercise. My solution is to exercise (a brisk 40 minute walk) late in the afternoon - just before dinner. I have a half an apple or pear before I leave. That keeps my blood sugar fairly level. I prepare dinner before going out to walk and just have to heat it up on my return.
2. You tend to put on weight if your friends are fat. That makes sense if you eat together. But I think it has more to do with eating too much in the company of others who eat more than you do - for whatever reason. If the person you eat with has a much larger body size then your own, you tend to eat bigger portions which may be normal for that person. If they have dessert, you will too. If they offer you snacks you will eat with them. That goes for munchers at work too.
If these people are really your friends you can ask them to cooperate with you. They can either serve something you can eat or avoid situations when they eat. Keep their company while doing something such as taking a walk. Go shopping. Stop for coffee, not a snack.
Avoid enticing smells. Nothing worse than the smell of hot buttered popcorn in a theater. If you can't get past the concession stand, rent a movie. If you go for fast food, don't go inside and smell the French fries - go through the drive through and get a salad with grilled chicken (dressing on the side and just stick the tines of your fork in it - don't pour it on), or a taco salad (Wendy's offers a small pack of corn chips - not a taco bowl) with chili, no cheese.
From what my experience tells me - you eat more because your blood sugar is lowered by exercise. My solution is to exercise (a brisk 40 minute walk) late in the afternoon - just before dinner. I have a half an apple or pear before I leave. That keeps my blood sugar fairly level. I prepare dinner before going out to walk and just have to heat it up on my return.
2. You tend to put on weight if your friends are fat. That makes sense if you eat together. But I think it has more to do with eating too much in the company of others who eat more than you do - for whatever reason. If the person you eat with has a much larger body size then your own, you tend to eat bigger portions which may be normal for that person. If they have dessert, you will too. If they offer you snacks you will eat with them. That goes for munchers at work too.
If these people are really your friends you can ask them to cooperate with you. They can either serve something you can eat or avoid situations when they eat. Keep their company while doing something such as taking a walk. Go shopping. Stop for coffee, not a snack.
Avoid enticing smells. Nothing worse than the smell of hot buttered popcorn in a theater. If you can't get past the concession stand, rent a movie. If you go for fast food, don't go inside and smell the French fries - go through the drive through and get a salad with grilled chicken (dressing on the side and just stick the tines of your fork in it - don't pour it on), or a taco salad (Wendy's offers a small pack of corn chips - not a taco bowl) with chili, no cheese.
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