Sunday, July 17, 2011

Pray It Off 05/26/2011 Preventing Diet Discouragement

Help In Preventing Your Diet Discouragement*

One of the biggest failures of the weight loss industry is that many plans don’t teach participants how to make lifelong changes. They focus on rapid shedding of pounds, often triggering an inevitable nosedive back into forbidden foods – hence, the lost weight is simply regained, leaving the dieter feeling disillusioned and discouraged.

No matter what type of diet plan you are following (or plan to follow in the near future), it is vital to approach it from a balanced, realistic
state of mind. Don’t fall into the trap of believing that you can follow a magical plan, drop the weight, and then return to your former eating habits. That’s a sure recipe for failure.

Instead, view your diet as a lifelong process of making wiser choices that will benefit your body in many positive ways, including shedding excess fat.
Below are a few helpful ways to do that:

1) Avoid making radical changes all at once.

As tempting as it may be to empty your kitchen cupboards and start from scratch, most people don’t have strong enough willpower to instantly change their eating habits from totally bad to perfectly good. Instead, strive to make more moderate changes gradually. If you are following a specific diet plan that doesn’t allow modifications, at least cut yourself a little bit of slack for the days when you might backslide into old habits.

2) Don’t worry about tomorrow and the next day.

Rather than worrying about how you will ever stick to your diet tomorrow and the next day and the next day and beyond, try not to put yourself under so much pressure. As tempting as it may be to control every little aspect of your weight loss journey, it’s not possible to do it all right now. Even more importantly, it’s impossible to predict and plan for the challenges you may face in the near future, so there is no sense worrying or obsessing about them.

3) Focus on what you can do right now.

Today is the only thing you have the power to change. Today, you can do your best to stick to your diet plan. Today, you can make sure to squeeze in that workout, even if you are busy. Today, you can feel proud of yourself for making some positive lifestyle changes that will benefit you for the rest of your life. Everything else will take care of itself.

These three small steps can do wonders in preventing diet discouragement, and help you to stay committed to your weight loss goals for the long haul.

The key lies in moderate changes, patience, and unwavering belief in yourself.

Good News For Discouraged Dieters?*

CDC Research Says Maintaining Weight Loss Is Not All That Uncommon

(WebMD) Finally, some good news for disheartened dieters led to believe that the pounds they lose are destined to return: Far from being impossible, new research from the CDC suggests that maintaining weight loss is not all that uncommon.

Almost six out of 10 people who reported losing substantial amounts of weight successfully kept most of the weight off over a year's time in the study, published in the July issue of the American Journal of Preventive Medicine.

The finding is encouraging, and it suggests that weight maintenance is doable, CDC medical epidemiologist Edward C. Weiss, M.D., tells WebMD.

The CDC researchers used data from an ongoing national health study in an effort to better understand why some people who shed pounds maintain their weight loss and others do not. The new analysis included 1,310 adult study participants who reported weighing at least 10% less than their maximum lifetime weight a year before being interviewed. It was not clear from the data if the weight loss was due to dieting.

The researchers found that nearly 60% of the participants maintained their weight loss, gaining 5% or less of their weight back, while 33% reported more than a 5% weight gain.

People who lost the most weight tended to gain more back, with those losing 20% of more of their body weight more likely to regain than those who lost less than 15% of their highest weight.

One possible explanation is that those who lost larger percentages of their maximum weight may have had to make greater lifestyle changes that are difficult to incorporate and sustain, the researchers write. Another possibility is that those who lose larger amounts of weight may not be as concerned about relatively small regains.

Not surprisingly, people who didn't exercise regularly or who reported spending more leisure hours in front of a television or computer were associated with a higher likelihood of regaining weight. And Mexican-Americans were more likely than non-Hispanic whites or blacks to regain the weight they lost. A larger percentage of Mexican-Americans are
overweight or obese than non-Hispanic whites (72% vs. 63%), but the CDC study is the first to suggest a difference between the two groups with regard to regaining lost weight.

Because Mexican-Americans are disproportionately affected by obesity compared to non-Hispanic whites, more research on the factors influencing weight regain in Mexican-Americans is needed, the researchers write.

Weiss says many of the findings in the new report are consistent with those from the National Weight Control Registry, a database of more than 5,000 people who lost large amounts of weight and kept the weight off for at least a year.

Annual surveys of registry members offer important clues about how to maintain successful weight loss. Among the key findings from different surveys:

1. Successful maintainers tend to make changes to their diets that they can live with long term, rather than making major changes that are harder to sustain, and most combined calorie restriction with regular exercise.

2. Most registry members report eating breakfast every day.

3. More than half reported that they limited TV watching to less than 10 hours a week — less than half the TV viewing time of the average American.

4. Most reported weighing themselves regularly, either daily or two or three times a week.


Overcoming Discouragement by Francis Frangipane* (Edited)

The Jews had been defeated by Nebuchadnezzar and, because of their long and extended rebellion to God, the Lord allowed them to be exiled to Babylon. Yet, now their appointed time of judgment had passed; it was time for the Lord's promise to be fulfilled. Indeed, He had assured them, "After seventy years...I will visit you, and perform my good word toward you, in causing you to return to this place" (Jeremiah 29:10 KJV).

Initiated by the fasting and prayer of the prophet Daniel, Israel had entered a season of divine visitation: men with both integrity and vision were raised up and financial provisions came. The display of divine grace had created an atmosphere of awe and excitement among the people of God - He was "causing [them] to return" to Israel!

It was a time of great miracles, supernatural provision and fulfilled prophecy. Yet even as the exiles resettled in Jerusalem and engaged in the work of restoration, we read: "Then the people of the land discouraged the people of Judah, and frightened them from building, and hired counselors against them to frustrate their counsel all the days of Cyrus king of Persia, even until the reign of Darius king of Persia" (Ezra 4:4-5).

Incredibly, in spite of the miracles, signs and provisions, simple discouragement neutralized their progress. Unbelievably, scholars say that their work stalled for nearly 20 years! Beloved, discouragement is an enemy that is both subtle in its attack and powerful in its ability to stop us. We must discern it when it comes and refuse to accommodate its influence when it speaks.

How Discouragement Enters- Every person with a vision from God will have serious opportunities to become discouraged as they reach for the fulfillment of their vision.
Indeed, just as Israel was given a promise from God and provisions to help their return, so the Almighty has given promises and provisions to us. Your vision may be for your personal transformation, or it may be a God-inspired desire to see your family or church brought into spiritual renewal. Yet, like the Jews, we can be just as vulnerable to discouragement and its effects.

How does discouragement gain access to our souls? The answer is simple: We start evaluating our lives based upon information compiled by our senses instead of assessing our position based upon the promise and help of God. However, I don't mean we are unaware of the difficulties of our faith assignment, but that God is good and He is not hindered by our present limitations.

Consider: when God promised Abraham a child in his old age, the Bible says he "contemplated his own body, now as good as dead since he was about a hundred years old, and the deadness of Sarah's womb." Abraham didn't deny the facts of life; without growing weak in faith, he "contemplated" his situation. "Yet, with respect to the promise of God, he did not waver in unbelief but grew strong in faith, giving glory to God." He was "fully assured that what God had promised, He was able also to perform" (see Romans 4:19-21). Discouragement comes when we only look at our circumstances without looking to the faithfulness and integrity of what God has promised.

Still, discouragement has infiltrated the minds of many. Knowing mankind's vulnerability to discouragement, Jesus taught His disciples a parable that, "at all times they ought to pray and not to lose heart" (Luke 18:1). The parable concerned a widow desperately seeking legal protection from an adversary, but she received no immediate help from her judge (see Luke 18). In spite of his resistance, however, she refuses to be discouraged from her quest; she persists until she gains her breakthrough.

The goal of Christ's teaching was to immunize His followers from discouragement; to "lose heart" is to become discouraged. Jesus assures us that God will hear us as we turn to Him in persistent prayer.

True Faith Takes Courage - We also need to know Christ is not just our Savior, but He also is the "author and perfecter" of our faith (Hebrews 12:2). In order for faith to mature, it needs situations where faith alone can sustain us. "Faith" is not merely a proper understanding of doctrinal issues; faith is the spiritual "substance of things hoped for; the evidence of things not seen" (Hebrews 11:1 KJV). We must not only possess accurate doctrines about faith; we must live by faith as well.

Indeed, there are times when, for faith to develop, we must trust God in spite of how things appear. Jesus often told people to take courage, for their faith had saved them (see Matthew 9:2; 9:22; etc.). There will always be times when, against the glaring face of a negative reality, true faith arises, appropriates courage and locks into the integrity of God's promise. We must let faith arise in the context of resistance. This is the faith that touches God's heart.

The enemy comes to discourage or remove the courage from our hearts, and thus causes us to withdraw into unbelief. To win our fight of faith, we must not surrender to discouragement. Yes, times will come when we will ask God for greater wisdom; certainly, we will adjust our attitudes and become both flexible and wiser as we process the faith assignment destiny has set before us. But we must not give up. We must fight. You say, "But Francis, I'm weary."

Yes, there are times when we all get weary. But we have the help of God with us. Consider His promise:

"Behold, My Servant, whom I uphold; My chosen one in whom My soul delights. I have put My Spirit upon Him; He will bring forth justice to the nations...He will not be disheartened or crushed..." (Isaiah 42:1-4).

Christ will be not "disheartened or crushed." Why? The Spirit of God "upholds" Him, and the Spirit of God upholds Christ in us as well. Are you God's servant? Then turn to Him and find new strength. You may be wounded or struck, but as we abide in Christ, we too will be neither "disheartened or crushed."

Dear one, there is a spiritual war raging, whether it is over the future of our world or the future of our souls, we cannot shrink back into unbelief. Let us be strong and of good courage. Let us seek God and find new strength in prayer. And let us never give in to the voice of discouragement.*


Monday, July 4, 2011

Pray It Off 05/26/2011 Diet Discouragement


It was once announced that the devil was going out of business and would offer all tools for sale to whoever would pay the price.

On the night of the sale they were all attractively displayed, a bad looking lot. Malice, Hatred, Envy, Jealousy, Sensuality, and Deceit, and all of the other implements of evil were spread out, each marked with is price.

Apart from the rest lay a harmless looking wedge-shaped too, much worn and priced much higher than any of them. Someone asked the devil what it was.

“That’s Discouragement,” was his reply. “Why do you have it priced so high?”

“Because,” replied the devil, “it is more useful than any of the others. I can pry open and get inside a man’s conscience with that when I could not get near him with any of the other, and when once inside I can use him in whatever way suits me best. It is much worn because I use it with nearly everyone, as very few people yet know it belongs to me.”

It hardly needed to be added that the devil’s price for Discouragement was so high that it was never sold. He still owns it and is still using it.

Nihil Obstat William V. Agnew, S. J.
Imprimatur +George Cardinal Mundelein
Archbishop of Chicago

Affirmation: Don't Get Diet Discouragement*

No matter why you feel discouraged, it's never too late to get back on track with your weight loss plan. By: Judith Beck

Judith Beck, a highly respected leader in the field of Cognitive Therapy (also known as Cognitive Behavior Therapy, or CBT), brings her therapeutic touch to the problem of what to do when you find yourself getting discouraged on your diet.

Hi, I'm Dr. Judith Beck, the author of "The Beck Diet Solution."
Are you feeling discouraged and down about dieting? It's easy to go from discouragement to abandoning your diet altogether, so I'd like to suggest something for you to do.

First, it doesn't matter if you're discouraged because you strayed from your diet, because the scale went up, or because dieting just seems too hard.
To deal with your discouragement, you do the same thing. You think about what you'd say to your best friend if she were in the same situation.

First, I bet you'd have compassion for her. You'd probably say something like, "I'm sorry you're discouraged. But I don't want you to let this get you down! You're a wonderful person no matter what. And what the scale says is irrelevant to who you are."

If your friend strayed from her diet, wouldn't you say, "So you made a mistake. You're only human! You can't possibly be perfect. It doesn't mean you're bad or hopeless. You're supposed to make mistakes from time to time. Everyone does. What's important is what you do from here. Don't wait until tomorrow to get back to your eating plan. Start right this minute! You'll feel so much better if you do."

If your friend gained weight one week, would you want her to criticize herself? Would you want her to feel badly? Of course not. I bet you'd say, "Listen, if you gained weight because you didn't stick to your diet, all it means is that you have a problem you need to solve. It doesn't mean anything bad about you. It doesn't mean you can't diet. Let me help you figure out how to have a better week."

If she had stuck to her diet, it would be important for you to explain to her that the scale isn't supposed to go down every week. It may stay the same or go up because of hormonal reasons or water retention or other biological processes. You might encourage her by saying, "Just keep doing what you're doing. The scale will probably go down next week. If it doesn't, you can just try cutting your calories a little bit or increasing your exercise, and that should do the trick."

Finally, if your friend got discouraged because dieting just seemed really hard, you'd undoubtedly sympathize with her. It would also be helpful to find out if it seemed hard every minute of every day or just for relatively short periods of time on some days. You'd probably say, "I'm sorry it's been hard for you. Can I help you develop a plan for what you can do whenever it's hard—and that plan includes calling me!"

Learning to talk to yourself the way you would talk to your best friend is essential for dealing with discouragement. In fact, if you find yourself getting too self-critical, you might call your best friend and see what she has to say. I hope you'll try this!


How to Fight Discouragement When Dieting*
Losing weight can be very rewarding, but it can also be very discouraging. Sometimes we set goals that are not reasonable or simply don't follow a diet and exercise plan that will get results. Below are steps you can take to help fight discouragement.

(1) Give Yourself a Break - Don't bury yourself in guilt when you deviate from your diet and exercise plan. "Get over it" and get back on your plan the following day.

(2) You Have the Power - If you feel your eating habits are out of control, just remember .... YOU HAVE THE POWER. You will control food intake, food WILL NOT control you. Having a diet and exercise plan is vital for your success. If the eating plan you designed is too rigid, loosen up and allow yourself to eat more food, even more "light" desserts. This will get you back on track. After a few weeks, you can trim a few more things from your diet to lose weight.

(3) Stay Away From the Scale for 2 Months - One of the biggest disappointments is to jump on the scale after a week of dieting only to find that you have not lost any weight. Instead, concentrate on healthy eating habits and a good diet plan. After you have establish good eating habits for several months, then get on the scale. You will have lost substantial weight and discouragement will not creep in to sabotage your effort.

(4) Find a Diet Buddy - Join Weight Watchers or Take Off Pounds Sensibly (TOPS). Recruit a friend form work or home.

(5) Expect a Few Bad Days - Not every day will be perfect for eating and exercise. It's not what you eat wrong on any given day, but what you eat wrong over several weeks.

(6) Do Something! - The best way to fight discouragement is to take action! Don't be a victim. Analyze what triggered you to eat the wrong food. Acknowledge the problem and don't repeat the pattern. If you overate because someone made you mad, then acknowledge the problem, let it go and continue a good diet and exercise program the next day.


How to Fight Discouragement While Dieting*

A year into my "lifetime diet," I've discovered that there are days when I get discouraged. Sure, I've lost 45 pounds, I feel better, I have more energy, and people compliment me every day, but I still get discouraged. The ads and the tabloids are telling me to "LOSE 50 pounds in one month!!!" while restaurants offer ever larger platefuls of food.

When I started my new eating program (I don't call it a diet since this is a permanent eating change), I lost over 2 pounds a week. Now I lose 2 pounds a month. I hope to lose another 15 to 25 pounds - and it isn't happening quickly. So, yes, I do get discouraged.

Here's what to do during those "down days."

1. Why did you want to lose weight in the first place? to look better? To feel better? To live longer? Keep this before you at all times. Walking up a flight of stairs without working up a sweat IS worth it. So is wearing a bathing suit without feeling ashamed. Compare this to the fleeting satisfaction of a doughnut.

2. Remind yourself that this is a lifetime change, and this sort of change takes months and years, not weeks. Hopefully you're changing your lifestyle, not just trying to lose a few pounds by next week.

3. Don't eliminate your favorite foods altogether. This is important! There is no thought more discouraging than "I will never eat ice cream again," and no better way to make me go out and get a big bowl of ice cream!

4. Ignore the claims on the front pages of grocery store checkout magazines. Losing 20 pounds in 20 days is not permanent. Notice how they don't tell you how many pounds are gone a year later. Remind yourself that what you're reading about is called "yo-yo dieting," and leads to more and more frustration.

5. Remind yourself that you've learned a lot after all this time. You are much better able to defer eating, and get by with less food now. You feel fuller earlier in the day now. You are tracking your calories better.
6. If you're really discouraged, eliminate 100 more calories a day to speed things up, but do not go on a starvation diet. Maintain a MINIMUM number of calories as well as a maximum.

7. Add a few minutes of walking to your daily schedule, but do not go on an exercise binge. I am exercising in such away that it is sustainable for the rest of my life. Again, remember that you are not on a diet, but on a lifestyle change. This takes time, especially if you want these changes to be permanent.

8. Undoubtedly you've had to buy smaller sized clothing items. I hope you kept one pair of your "fat pants!" Go back and look at an old pair of pants. Try them on. Look at how far you've come already!

9. Ask your wife or husband if he or she notices the changes. Ask him or her to point out where they see it the most.

10. Ask yourself if there are any behaviors that are contributing to the problem. Are you getting enough sleep? Can you reduce your stress a bit? Are there emotional issues you're struggling with that are not diet-related? Talk to a counselor if your discouragement gets too strong.

11. Find a mantra, or short phrase, that you can repeat to yourself every day. I have a few - "hold the line," "steady on course," "you're in this for the long term," "you are winning, unless you decide to give up." You get the idea.

12. DO NOT GIVE UP. You CAN do this!



Excuses Sung by The Kingsmen


Excuses, excuses, you'll hear them every day.
Now the Devil he'll supply them, if the church you stay away.
When people come to know the Lord, the Devil always loses
So to keep them folks away from church, he offers them excuses.
In the summer it's too hot. In the winter, it's too cold.
In the spring time when the weather's just right, you find someplace else to go.
Well, it's up to the mountains or over to the beach or to visit some old friend.
Or, just to stay home and relax and hope some of the kin folks will drop in.

Well, a headache Sunday morning and a backache Sunday night.
But by work time Monday morning, oh you’re feeling quite alright.
While one of the children has a cold, "Pneumonia, do you suppose?"
Why the whole family had to stay home, just to blow that poor kid's nose.


Well, the preacher he's too young. Maybe he's too old.
Those sermons they're not hard enough. Sometimes they get too bold.
His voice is much too quiet-like. Sometimes he gets too loud.
He needs to have more dignity. Or, else he's way too proud.

Well, the sermons they're too long. Maybe they're too short.
He ought to preach the word now instead of "stomp and snort."
Well, that preacher we've got must be "the world's most stuck up man."
Well, one of the ladies told me Sunday, "Well, he didn't even shake my hand."

Pray it Off 05/19/2011 Hate to Exercise?

Hate to Exercise? Try These Ideas!*

Fresh Fitness Ideas from SparkPeople Members
-- By SparkPeople

Are you the type of person who hates to exercise?
You're not alone! If your motivation (or creativity) is lacking, try some of these workout ideas from SparkPeople members like you. They're simple, accessible and fun—you'll never dread another workout again!

• "I used to hate exercise, because I associated it with things that are boring to me, like sports and bike rides and walks. But now I have a stationary bicycle, which is great for me, because I can read while I'm on it. Reading is one of my favorite things to do, and definitely not boring. Now I actually look forward to exercise."

• "I find it's easier to exercise if there's a purpose to it. I don't run on a treadmill, but I run to the grocery store to buy one small item. I ride my bike if I need to go to a bookstore. I walk to the grocery store if I need to buy something I can't carry while running."

• "I have always thought of my exercise time as ME time, and I try to treat each session like any other appointment in my day. I don't do it for anyone else's benefit, only my own."

• "Buy something that makes you feel good about yourself when you workout (a cute top, cool sneakers, etc) and that helps too."

• "Try coming up with something you really want to do, like a triathlon or road race, and figure out what you need to do to accomplish it. It is a great motivator, and more importantly (I think), your motivation changes. It's no longer about losing a few pounds, but rather accomplishing something much larger."

• "I used to not like working out—I'm not athletic at all. For me, it was as simple as signing up for exercise classes at my local community college. Once signed up, I felt like I needed to attend. My first class was Zumba, and it was such a blast I signed up for it again this quarter. I also signed up for weight training and water aerobics. It certainly seems to be helping not only my weight but also my disposition."

• "You don't have to 'exercise.' Just find an activity that you enjoy—maybe dancing? The more you start to move the more you're going to want to move. It may sound silly but it's true. Start small and just add a little more movement each week. Also, weight lifting can be very empowering. You just may like it."

• "I hate exercising to, so I have to be very creative in what I do. I always do my stair step machine because I can watch television while I am doing that. I usually pick something to watch that really entertains me because it takes my mind off of what the exercise is. Other times I walk my booty off outside. I take different routes each time I walk. That way I have something new to look at while I'm walking."

• "I thought I hated exercise, but what I really hated was going to the gym, so I don't go. Now I have a couple DVDs that I do in my living room and I do power walks that include these really steep stairs in my neighborhood. On weekends I hike or ride my bike."

• "You need aerobics and you need strength training. This can be exercise or it can be play. Since you hate exercising, then you need to play. For aerobics, try dancing, skating, sports, playing with the kids, or walking with your best friend while chit-chatting—find something FUN. For strength training, volunteer somewhere you have to lift things, find toddlers you can use as free-weights while playing, or wrestle your spouse for the remote control. You can choose to strength train or you can choose to have osteoporosis. Which do you think is more fun? Consider it insurance for your future."

• "Working out is the hardest thing that I have to do all day. Try distracting yourself while you workout. I received an iPod shuffle for Christmas and use it every time I work out. If you figure that one song is roughly 4-5 minutes, then in a 30-minute workout, you will have listened to 6-7 songs. Not bad, right? I find music to be a great distraction when I'm working out. Each song takes me to a different place! It's great!!"

• "I often find it hard to get motivation to go to the gym, but not to go on walks. What I did when I started was only walk outside. I lost 30 lbs in about 3 months, just by walking everyday and eating less."

• "When I go to the gym, I dread doing cardio machines. So I do 10-15 minutes on three different machines. This way I get my 30 minutes in, but I have small breaks and I feel good. I am not thinking after 5 minutes, '25 more minutes?' I am thinking, 'half way there!'"

• "Start small and build. I started by getting off the subway train a stop early and walking 10 minutes to get to work. Now I get off three stops early, coming and going for a total of 50 minutes a day."

• "I used to hate exercise and only did it because I had to in order to lose weight. Then I started trying new things. I discovered that I love yoga. And the most surprising thing is that I like to run! I think once you find something you enjoy, the more you do it, the more you want to do it. I also used to hate exercise because it was hard for me. The more I do, the easier it gets, and the more I like it."

• "We have to stop thinking about exercise as a nuisance. Our bodies were designed to move! Don't even call it 'exercise.' Just get out and live! I'm at a point now that I can't end the day without doing some sort of meaningful movement, whether it's taking the dogs outside or just 10 minutes on the recumbent bike. It seems like I usually end up doing more than I intend to do and I feel so good afterwards."

• "I hate exercises too! I use Coach Nicole's video workouts."

• "I do 'activity' exercises like tennis or rollerblading. Put me on a bike and I'm lucky if I can do 20 minutes, but when it's sport-like I don't even notice that I'm exercising!"

• "Different things work for different people, so try a bunch of different things. Go to your library and see what they have in the way of fitness DVDs. There are also a bunch of places you can download audio files of workouts to use while walking or doing stuff at home. If you think you might enjoy group exercise classes, check out your local gym. See if they'll let you try it out for a week, or pay as a guest to see if you like it. There are more and more video games that involve activity. If you have a PlayStation 2, there are a bunch of dancing games, fitness programs like Yourself Fitness, and even games that use a little camera (EyeToy Kinetic)."
• "I started running at age 44 (I could only run for 30 seconds before I had to start walking). Fast-forward 18 months and I now run 5 miles (average) 3-4 times per week. What keeps me going are the constant challenges I take on.—signing up for a 5K run weeks ahead of time, keeps me totally inspired to keep on training. If you need to find a race in your neck of the woods just check out Keep in mind that the majority of these events are run/walks. I have over 25 T-shirts and 8 medals and trophies and I wear and display each one. And the best thing is that I am getting healthier while donating money to many great charities."


Huevo Ranchero – almost

South Beach Phase 1 Recipe

Nutritional Info

• Fat: 15.9g
• Carbohydrates: 28.2g
• Calories: 336.5
• Protein: 21.7g


1/2 cup black beans (or fat-free refried black beans)
dash cumin, if desired
1/2 thin slice red onion
1/2 oz. shredded reduced-fat cheese
1 egg
2 Tbsp. sugar-free salsa
2 Tbsp. guacamole (homemade without out salt, will reduce sodium)


Poach egg in simmering water. While egg is poaching, put beans in a microwave-safe bowl, and mash slightly with a dash of cumin, if desired. Top with onion and cheese, and microwave for about 30-45 seconds, until cheese is melted. Top with egg and then salsa, and put guacamole on side.

Makes 1 serving.

Number of Servings: 1

Recipe submitted by SparkPeople user LIQUEURLADY.


Pray It Off 05/19/2011 South Beach Phase One

The South Beach Diet
Phase One : Rapid Weight Loss
("Banishing Your Cravings")*

This two-week phase is similar to the Atkins Diet "Induction Phase", where carbohydrates are severely limited.

The key difference is that not all carbohydrates are limited, only the bad ones. You can eat many low glycemic index carbs, including unlimited amounts of many vegetables and salads.

In this phase you'll lose your yearning for "Bad Carbs", and shed a significant amount of weight.

Here you eat six times daily: 3 main meals,
plus three snacks in between times. You should not feel hungry ... if you do, chances are your portion size is too small.

Here's a summary list of foods to enjoy and avoid during phase one:


Enjoy Lean cuts, e.g. Sirloin, Tenderloin, Top round
Avoid Brisket, Liver, other fatts cuts, Rib steaks

Poultry (skinless)

Enjoy Cornish hen, Turkey Bacon, Turkey & Chicken breast
Avoid Chicken wings & legs


Enjoy All fish & shellfish


Enjoy Boiled ham, canadian bacon, tenderloin
Avoid Honey-baked ham


Enjoy Chop, cutlet, leg, top round
Avoid Breast


Enjoy Fat-free, low fat
Avoid Brie, creamy cheeses, non-reduced fat


Enjoy In small quantities: Peanut butter, peanuts, pecans, pistachios


Enjoy Unlimited (yes, including yolks!)


Enjoy Alfalfa sprouts, artichokes, asparagus, beans, broccoli, cabbage, cauliflower, celery, collard greens, cucumber, eggplant, lettuce, muchrooms, snow peas, spinach, turnips, water chestnuts, zucchini
Avoid Beets, carrots, corn, potatoes, tomato (1 per meal allowed), yams


Avoid All fruits and fruit juices in phase one


Avoid All dairy in phase one (even low-fat milk)


Enjoy Canola oil, olive oil
Avoid All other fats


Avoid Sorry - no alcohol of any kind during phase one!


Enjoy Sugar-free desserts

Although phase one runs for just two weeks, many dieters increase this for another week or two as they are so encouraged by their weight loss.

This is fine ... just bear in mind that the food choices are rather limited, so it's not a good option staying in phase one for the long-term.

So, after two weeks (or maybe 3-4 weeks, depending on your preference), it's time for phase two .


Sunday, July 3, 2011

Pray it Off 05/19/2011 Diet Excuses

Diet Excuses*

Everyone has to eat. Some of us love to eat too much. And others try not to eat enough to stay fit and trim. It must be really had for the people that have to diet that love to eat. They have to make up excuses to justify sneaking something they are craving to eat.

1. But the doughnut was calling my name.
2. I felt left out because they were eating.
3. But it was my birthday, so I had to eat the whole cake.
4. The kids overseas are starving, so naturally I have to clean my plate.
5. I had to get the bitter taste out of my mouth so I had a ice cream.
6. If you eat something and no one sees you eat it, it has no calories.
7. If you drink a diet soda with a candy bar, the calories in the candy bar are canceled out by the diet soda.
8. When you eat with someone else, calories don't count if you don't eat more than they do.
9. Food used for medicinal purposes NEVER count, such as hot chocolate, brandy, toast and Sara Lee Cheesecake.
10. If you fatten up everyone else around you, then you look thinner.
11. Movie related foods (Milk Duds, Buttered Popcorn, Junior Mints, Red Hots, Tootsie Rolls, etc.) do not have additional calories because they are part of the entertainment package and not part of one's personal fuel.
12. Cookie pieces contain no fat-- the process of breaking causes fat leakage.
13. Things licked off knives and spoons have no calories if you are in the process of preparing something. Examples are peanut butter on a knife making a sandwich and ice cream on a spoon making a sundae.
14. Foods that have the same color have the same number of calories. Examples are: spinach and pistachio ice cream; mushrooms and white chocolate. NOTE: Chocolate is a universal color and may be substituted for any other food color.
15. Foods that are frozen have no calories because calories are units of heat. Examples are ice cream, frozen pies, and Popsicles.
16. Only eat things that have been broken into pieces; that way, all the calories fall out.

My Appetite is My Shepherd

My appetite is my shepherd, I always want.
It maketh me sit down and stuff myself.
It leadeth me to my refrigerator repeatedly,
Sometimes during the night.
It leadeth me in the path of Burger King for a Whopper.
It destroyeth my shape.
Yea, though I knoweth I gaineth, I will not stop eating,
For the food tasteth so good.
The ice cream and the cookies, they comfort me.
When the table is spread before me, it exciteth me.
For I knoweth that I sooneth shall dig in.
As I filleth my plate continuously,
My clothes runneth smaller.
Surely bulges and pudgies shall follow me
All the days of my life.
And I shall be fat forever.

How To Lie To The Bathroom Scale

1. Weigh yourself with clothes on, after dinner... as well as in the morning, without clothes, before breakfast, because it's nice to see how much weight you've lost overnight.
2. Never weigh yourself with wet hair.
3. When weighing, remove everything, including glasses. In this case, blurred vision is an asset. Don't forget the earrings, these things can weigh at least a pound.
4. Use cheap scales only, never the medical kind, because they are always five pounds your advantage.
5. Always go to the bathroom first.
6. Stand with arms raised, making pressure on the scale lighter.
7. Don't eat or drink in the morning until AFTER you've weighed in, completely naked, of course.
8. Weigh yourself after a haircut, this is good for at least half a pound of hair (hopefully).
9. Exhale with all your might BEFORE stepping onto the scale (air has to weigh something, right?).
10. Start out with just one foot on the scale, then holding onto the towel rack in front of you, slowly edge your other foot on and slowly let off of the rack. Admittedly, this takes time, but it's worth it. You will weigh at least two pounds less than if you'd stepped on normally.


1. If you've got melted chocolate all over your hands, you're eating it too slowly.
2. Chocolate covered raisins, cherries, orange slices & strawberries all count as fruit, so eat as many as you want.
3. The problem: How to get 2 pounds of chocolate home from the store in hot car. The solution: Eat it in the parking lot.
4. Diet tip: Eat a chocolate bar before each meal. It'll take the edge off your appetite and you'll eat less.
5. A nice box of chocolates can provide your total daily intake of calories in one place. Isn't that handy?
6. If you can't eat all your chocolate, it will keep in the freezer.
7. But if you can't eat all your chocolate, what's wrong with you?
8. If calories are an issue, store your chocolate on top of the fridge. Calories are afraid of heights, and they will jump out of the chocolate to protect themselves.
9. If I eat equal amounts of dark chocolate and white chocolate, is that a balanced diet? Don't they actually counteract each other?
10. Money talks. Chocolate sings.
11. Chocolate has many preservatives. Preservatives make you look younger.
12. Q. Why is there no such organization as Chocoholics Anonymous?
A. Because no one wants to quit.
13. Put "eat chocolate" at the top of your list of things to do today. That way, at least you'll get one thing done.
14. A nice box of chocolates can provide your total daily intake of calories in one place. Now, isn't that handy?
15. If you can't eat all your chocolate, it will keep in the freezer. But if you can't eat all your chocolate, what's wrong with you?
16. If not for chocolate, there would be no need for control top pantyhose. An entire garment industry would be devastated. You can't let that happen, can you?
17. I used to have an open mind but my brains kept falling out. When I'm not in my right mind, my left mind gets pretty crowded.

A Diet Prayer

Lord, My soul is ripped with riot
incited by my wicked diet.
"We Are What We Eat," said a wise old man!
and, Lord, if that's true, I'm a garbage can.

I want to rise on Judgment Day, that's plain!
but at my present weight, I'll need a crane.
So grant me strength, that I may not fall
into the clutches of cholesterol.

May my flesh with carrot-curls be sated,
that my soul may be poly unsaturated
And show me the light, that I may bear witness
to the President's Council on Physical Fitness.

And at oleomargarine I'll never mutter,
for the road to Hell is spread with butter.
And cream is cursed; and cake is awful;
and Satan is hiding in every waffle.

Mephistopheles lurks in provolone;
the Devil is in each slice of baloney,
Beelzebub is a chocolate drop,
and Lucifer is a lollipop.

Give me this day my daily slice
but, cut it thin and toast it twice.
I beg upon my dimpled knees,
deliver me from jujubees.

And when my days of trial are done,
and my war with malted milk is won,
Let me stand with Heavenly throng,
In a shining robe--size 30 long.

I can do it Lord, If You'll show to me,
the virtues of lettuce and celery.
If You'll teach me the evil of mayonnaise,
of pasta a la Milannaise
potatoes a la Lyonnaise
and crisp-fried chicken from the South.
Lord, if you love me, shut my mouth.
Author: Victor Buono , who appeared in "Whatever Happened to Baby Jane".

Daily Exercise for the Non-Athletic

Calories can be burned by the hundreds by engaging in strenuous
activities that do not require physical exercise.

Exercise..............................Calories burned per hour

Beating around the bush.....................................75

Jumping to conclusions......................................100

Climbing the walls............................................150

Swallowing your pride.........................................50

Passing the buck................................................25

Throwing your weight around
(depending on your weight)...........................50-300

Dragging your heels..........................................100

Pushing your luck.............................................250

Making mountains out of molehills......................500

Hitting the nail on the head................................50

Wading through paperwork................................300

Bending over backwards.....................................75

Jumping on the bandwagon...............................200

Balancing the books..........................................25

Running around in circles..................................350

Eating crow....................................................225

Tooting your own horn.......................................25

Climbing the ladder of success..........................750

Pulling out the stops.........................................75

Adding fuel to the fire......................................160

Wrapping it up at the day's end..........................12

To which you may want to add your own favorite activities, including:

Opening a can of worms ...................................50

Putting your foot in your mouth........................300

Starting the ball rolling.....................................90

Going over the edge.........................................25

Picking up the pieces......................................350

Let's all get out there and burn some calories!


1. Overheard at McDonald's.... " There are no calories in this. Look how small these chicken nuggets are and there are so few of them. I eat them every day."
2. 'Eat off someone else's plate. The calories don't count if its not your food.' Words of wisdom from Rach.
3. I can't start a diet today. It's not Monday and everybody knows diets don't work unless they are started on a Monday, (unfortunately every Monday in my case!) So I'll just have to pig out for the next 6 days and wait for Monday to roll round again.
4. I can't afford to buy the new clothes that I'll need if I lose weight so I'll just have to stay this size!
5. I was just testing your ice cream in case it had gone off, and I didn't want you to be sick! I wasn't certain so I had to keep having another spoonful to make sure.
6. By the time I'm thin fat will be in!!!
7. It wasn't a chocolate ├ęclair, it was a funny looking stick of celery!
8. If you don't finish the donut, then it's calories count.
9. If you eat the broken biscuits, the calories have all leaked out.
10. I'm not Overweight, I'm Undertall!
11. I'm not fat, I just retain water. I f I could take a 12-hour pee, I'd be ripped.
12. Since round is a shape, I can eat more to get in shape.
13. I have just been onto your Web Site and found it really interesting and thought I would send you the best excuse that I have heard as a Weight Watcher Leader, when weighing a member in at the scales. The member had gained weight and when asked - "do you know why this has happened" she quickly replied - "yes, I went to McDonalds and had a large Big Mac Meal, and I forgot I was on Weight Watchers." And believe it or not, the woman was genuine that she had forgot.... Bless her.
14. I'm a weight loss coach, my diet excuse is the one I saw on a poster of a large panda, in my doctor's office. The caption was: "I'm not fat; I'm just fluffy."
15. If you chew your food long enough you will kill the calories.
16. My doctor said I shouldn't over starve myself.
17. I went ahead and ate the rest today, so I can be good tomorrow.


Excuses (edited from the DietBlog)

Struggling to eat better or start exercising? Need an excuse?
Take your pick.

 Too Busy
 Pick a Holiday/Any Holiday
 Wedding/Graduation/Pick a Party Any Party
 Tired
 I'm Sad
 Too Old/Young
 Addicted to Carbs/Sugar
 I'm Bored
 I'm Happy
 Guilt
 I'm Doomed
 I'm Hungry
 I'm Trying
 I Love Food
 I'm Anxious
 I'm Injured
 It's Summer
 It's Winter
 I Just Can't
 It's So Hard
 Food Calms Me
 I Always Fail
 I Am Stressed
 I'm Depressed
 It's Too Hard
 Not Motivated
 Start Tomorrow
 I Eat Out a Lot
 I Am Fighting With (Pick a Person)
 No One Understands Me
 I'm Overwhelmed
 Not a Good Time
 Food Equals Love
 I Can't Exercise
 It's My Birthday
 It’s Somebody’s Birthday
 Slow Metabolism
 Food Is My Friend
 Genetically Cursed
 I've Tried Before
 Lots to Celebrate
 Addicted to Carbs
 Friday is Pizza Night
 It’My/My wife’s Time of the Month
 I'm/My wife is Peri-Menopausal
 I'm/My wife is Post Menopausal
 Simply Not Inspired
 I'll Start On Monday
 No Time for Exercise
 No Time to Food Shop
 The Weather Made Me Eat
 I'm Too Busy to Focus
 Can't Afford a Trainer
 I Just Can't Afford Healthy Food
 My Illness Made Me Eat
 I Am In Pain
 No One Loves Me
 Can't Give Up Chocolate
 I Buy Cookies for My Kids/Grandkids
 It's the Drugs I'm Taking
 Travel Makes It Impossible
 I Always Have a Muffin for Breakfast
 I Always Fall Off the Wagon
 I Can't Afford to Eat Healthy
 My Lifestyle Is Not Conducive
 Can't Afford to Join a Program
 Member of the Clean-Plate Club
 I Don't Want to Insult the Host
 I'm Healthy for a Few Days But ...
 I've Been This Weight My Whole Life
 My Husband/Wife Is Skinny & Eats A Lot & I Have to Eat with Him/Her
 I’m On Vacation
 The Dog Ate My Food Log


Saturday, July 2, 2011

Addicted to Jesus By Carmen


People get addicted to new things everyday, television, video's
Yo what can I say? Shoppin til they droppin, hoppin at the mall
Yakin, yakin on the phone who else should we call?

(Make a stand with the man) Who made the blind to see
(Livin large, super charged) He did something in here
Check it out, it’s about a total change of mind
Don't wait too late, you may run out of time

CHORUS Stand tall Stand strong Say it loud (say it loud)
Say it long, Bust the Devil (Yo bust him off)
Up in pieces (I said bust him off) You're life's with God
Addicted to Jesus

People they go crazy
And don't know when to stop (not now)
Spendin all their time exercising I'm gonna pump you up

Smokin in the boys room, Drink up all the booze
Drug and crack and heart attack and then you lose
In common sight, crime at night danger 'round the bend
No way out yo its about being born again
He paid your price, sacrifice The cross of Calvary
It's done, be one, and you can be free


Straight up A-2-J You hear what I'm sayin? I'm addicted
I-I'm addicted A-a-a-addicted, to Jesus
I'm addicted A-a-a-addicted, to Jesus yeah

Its Toby time -Addiction, you know everybody’s got it
From top to the very bottom of the list
So don't gimme the fist This is an addiction,
You don't wanna miss To Christ who paid the price
Yeah died on the cross as a sacrifice
For our sin, so I'll say it again
Me and my boys are addicted to Him

Praise Him praise Him, praise Him
Gotta praise Him, praise Him, praise Him
Praise Him, praise Him, praise Him
Praise the Lord with your feet (REPEAT)

Rewind, rewind, rewind


J! Boy you got ur J! (sing it loud, sing it long)
E, you got your E What about the SUS?
SUS yo SUS you saved! What does it spell?
Jesus! What have you got? Jesus! You're life's with God!
Addicted to Jesus A-2-J

Pray it Off 05/05/2011 Healthy Hot Dogs

How to Eat Healthy Hot Dogs*

By Mary Duffy, eHow Contributor

Nowadays, it's easy to find healthy options for almost every kind of junk food favorite. In the past, hot dogs have were seen as unhealthy, full of nitrates, fat, and cholesterol. Here we'll examine several alternatives to traditional hot dogs with an eye to healthy eating.

1. How to Eat Healthy Hot Dogs

Try alternative meats or meat-free dogs. Hot dogs are traditionally made with beef or pork, which often raise the fat content of the hot dog. Turkey and chicken hot dogs are available in most supermarkets and provide a very good low-fat alternative to beef and pork. The adventurous eater might be interested in trying a meat-free or tofu hot dog.

Cut down on extras or choose the healthy ones. Additions of toppings like cheese, chili and mayonnaise will raise the calorie and fat content of your hot dog. If you're counting carbs, skip the bun entirely or choose whole wheat, sprouted or spelt bread buns, all great alternatives to the white-bread bun.

Prepare hot dogs in a healthy way. We all love the taste of a char-grill hot dog, but grilling can contribute some carcinogens to food prepared that way. Most hot dogs purchased in a packages are already cooked. To heat them you can boil, steam, microwave and even toast them in a toaster oven rather than grill.

Tips & Warnings

• Experiment with different hot dog meat and bun combinations. Turkey hot dog on a whole-wheat bun does taste different than a beef dog on a white bun, but you may find that the healthier dog is just as tasty.

• Buy organic foods whenever possible.

Visit the Move Website for free handouts on Diet and Physical Exercise -

Pray It Off May 05, 2011 The South Beach Diet

The South Beach Diet Plan: Five Key Principles*

The South Beach Diet is more than just a diet — it's a lifestyle that’s all about loving the food you eat as you lose weight and improve your health. Unlike other diets that are low-carb or low-fat, the South Beach Diet plan focuses on eating the right carbs and fats, with an emphasis on nutrient-dense and fiber-rich vegetables and fruits, monounsaturated and polyunsaturated fats, whole grains and legumes, lean proteins, and low-fat dairy. Plus, you can eat snacks and dessert on even the strictest Phase of the diet (in fact, it’s recommended!)

Because the South Beach Diet plan
offers such a wide variety of delicious foods and encourages you to eat until you are full, it won’t leave you feeling hungry or deprived. In fact, people who follow it refer to it as “the food lover’s diet” because it’s so flavorful and satisfying.

The South Beach Diet was created by leading preventive cardiologist Arthur Agatston. In addition to healthy eating, regular exercise is an important component of the South Beach Diet plan. In his book The South Beach Diet Supercharged, Dr. Agatston recommends at least 20 minutes of cardio daily (as interval training), plus core-strengthening exercises. As Dr. Agatston notes, people who eat well feel better and exercise better — and vice versa. And by shifting your metabolism into high gear with regular interval exercise, you’ll burn more calories and fat.

The Plan’s Principles at a Glance

Whether you're getting ready to begin Phase 1 of the South Beach Diet or you've been following the plan for a while, truly learning the principles of this lifestyle — and incorporating them into your own meal plans and exercise routines — will help ensure your success. Here are the five key principles of the plan.

1. The doctor-designed South Beach Diet plan focuses on selecting the right carbs (such as high-fiber vegetables and fruits, whole-grains, legumes, and good fats (like those from oily fish, nuts, and extra-virgin olive oil and canola oil).

2. You don't have to count calories, carbohydrates, fat grams, or anything else, or measure out portion sizes. Instead, you'll eat satisfying portions of wholesome foods, like lean proteins, colorful veggies, delicious fruits, healthy fats, and low-fat dairy products.

3. The South Beach Diet is flexible and easily accommodates your individual tastes and needs. You can substitute the suggested meals with other choices that you prefer, develop your own menus with your family's favorite meals using our meal planner and Foods to Enjoy and Avoid list , or using the easy tools available on the South Beach Diet Online.

4. The South Beach Diet is a lifestyle, not a fad diet. This weight-healthy plan teaches you to make healthier eating choices most of the time and encourages regular physical activity — lessons you can use for the long haul.

5. Weight loss is only one of the many benefits of the South Beach Diet. The program has been shown to help lower the risk of heart disease and type 2 diabetes by reducing total and LDL cholesterol, and unhealthy triglycerides (another blood fat), and regulating blood-sugar levels. By adopting this easy to follow lifestyle, you'll be on your way to living a healthier life!


How The South Beach Diet Works*

3 Phases to Success

The South Beach Diet is truly a food lover's diet. It's about living well and loving what you eat. But it's also practical, flexible, easy, and effective.
The South Beach Diet plan is divided into three Phases. Phase 1 lasts two weeks and is designed to eliminate cravings and kick-start weight loss. Phase 2 is intended to produce long-term, steady weight loss. You'll stay in Phase 2 until you reach a healthy weight. Then you'll move to Phase 3, the lifestyle Phase. This is how you'll eat and live 365 days a year — and it's the key to maintaining your new, healthy weight.

Phase 1, the shortest Phase, lasts for just two weeks and is designed to eliminate cravings for sugar and refined starches - and to jump-start your weight loss. The purpose of Phase 1 is to stabilize blood sugar (which minimizes cravings), making it ideal for people who are prediabetic or diabetic, as well as for those who need to lose a lot of weight.

Phase 2 is the long-term weight-loss Phase of the plan. It's also the perfect place to start for those people who have 10 pounds or less to lose, who don't have problems with cravings, who don't have excess belly fat, or who simply want to improve their health.

Phase 3 By now you've adopted the South Beach Diet lifestyle, making smart food choices that fit the way you live. That's what Phase 3 is all about, and it begins once you reach your healthy weight. In Phase 3, you'll continue to follow the principles you learned in Phases 1 and 2, but because it's the lifelong stage of the plan, it includes almost every kind of food and it allows for additional occasional indulgences. It is the key to maintaining a healthy weight for life.



"The South Beach Diet™ is not low-carb or low-fat. Instead, the South Beach Diet™ teaches you to change the balance of food you eat to emphasize health and weight-loss! You'll do away with bad carbs and bad fats, and start eating good fats and good carbs.

What you'll eat: You'll eat normal-size helpings of meat and seafood (like chicken, beef, fish, and shrimp). You'll have plenty of vegetables, eggs, cheese, and nuts. You'll have salads with real olive oil in the dressing. You'll have three balanced meals a day. You'll eat great foods and satisfy your hunger.

The South Beach Diet™ will also help you banish cravings and avoid the sensation that you need more food. You'll be urged to have snacks twice a day. You can have dessert after dinner. You can drink diet soda. You can even eat out!

What you won't eat: For the first 14 days you won't have any bread, rice, potatoes, pasta, or baked goods. No fruit, even. Before you panic: You'll begin adding those things back into your diet again in two weeks. But for right now, they're off-limits. You also won't eat candy, cake, cookies, ice cream, or sugar for two weeks. Also no beer or alcohol. After this phase, though, you'll be free to drink wine again and eat a wider variety of desserts".. Arthur Agatston, MD

Information for this posting was gleaned from Dr. Agatston's book, his updates and various postings found on the internet. To our knowledge, it contains the latest updates. Our thanks to all! This is a list of food that we can feel free to enjoy as well as foods to avoid. We don't count calories or carbs but we know that they do count so practicing portion control can be key to a happy weight loss. Also portion sizes are not limited unless otherwise specified.

PROTEIN BEEF Lean cuts, such as: Eye of Round, Ground beef:• Extra Lean (96/4)• Lean (92/8)• Sirloin (90/10), Pastrami, lean, Sirloin Steak , Tenderloin, Top Loin, Top Round POULTRY, skinless, Cornish hen, Turkey bacon (2 slices per day) Turkey sausage (low-fat, limit to once per week), Turkey and chicken breast

SEAFOOD All types of fish and shellfish , PORK , Boiled ham, Canadian bacon
Loin ,Tenderloin VEAL Chop ,Cutlet, leg, Top round LAMB (Remove all visible fat), Center Cut Chop Loin LUNCHMEAT Fat-free or low-fat only

MEAT SUBSTITUTES (SOY BASED) Bacon - Limit to 2 slices per day Burger - < 6 gms fat per 2-3 oz portion Chicken Patties & Nuggets - < 6 gms fat per 2-3 oz portion Hot Dogs - < 6 gms fat per 2-3 oz portion Sausage Patties - Limit 1 patty per day Seiten Soy Crumbles - 1/4 cup (2 oz) suggested serving Soy Nuts - 1/4 cup for a protein snack is suggested serving Tempeh 1/4 cup suggested serving Tofu All varieties, 1/2 cup suggested serving Yuba (Bean Curd or Sheet)

CHEESE (FAT-FREE OR LOW-FAT) American Cheddar Cottage cheese, 1-2% or fat-free Cream cheese substitute, dairy-free Feta Mozzarella Parmesan Provolone Ricotta String Swiss EGGS The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.

MILK/DAIRY (2 -3 cups allowed daily, including yogurt) Low-fat milk (fat-free and 1%) Fat-free 1/2 & 1/2 (less than 2 tablespoons) Low-fat plain soy milk (4 grams of fat or less per serving) 1% or fat-free buttermilk Fat-free plain yogurt

BEANS/LEGUMES (Start with 1/3 - 1/2 cup serving) Adzuki Beans Black Beans Black-eyed peas Broad Beans Butter Beans Cannelloni Beans Chickpeas or Garbanzo Great Northern Beans Italian Beans Kidney Beans Lentils Lima Beans Navy Beans Pigeon Peas Pinto Beans Soy Beans Split Peas White Beans

VEGETABLES (May use fresh, frozen or canned without added sugar) Artichokes Asparagus Broccoli Bok Choy Brussels Sprouts Cabbage Capers
Cauliflower Celery Chayote Chipotle Collard Greens Cucumbers
Eggplant Fennel Green Beans Hearts of palm Jicama Kale Leeks Lettuce (All varieties) Mushrooms (All varieties) Mustard Greens Nopales Okra Onions
Parsley Peppers (All varieties) Pickles - Dill or artificially sweetened
Radicchio Radishes (All varieties) Rhubarb Sauerkraut Scallions Sea Vegetables
Snow peas Spinach Sprouts Squash, Spaghetti Squash, Summer• Yellow• Zucchini
Swiss Chard Tomato Tomato Juice Turnip Greens Vegetable Juice Cocktail
Water Chestnuts Watercress Wax Beans Zucchini

NUTS AND SEEDS (Limit to one serving per day as specified) Almonds - 15 (Dry roasted recommended) Brazil Nuts - 4 Cashews - 15 (Dry roasted recommended) Flax Seed - 3 TBS (1 oz) Macadamia - 8 (Dry roasted recommended) Peanut Butter, Natural = 2 TBS Peanuts, 20 small (May use dry roasted or boiled) Pecans - 15 (Dry roasted recommended) Pine Nuts (Pignolia) - 1 ounce Pistachios - 30 (Dry roasted recommended) Pumpkin Seeds - 3 TBS (1 oz)
Sesame Seeds - 3 TBS (1 oz) Sunflower Seeds - 3 TBS (1 oz) Walnuts - 15 (Dry roasted recommended)

FATS/OILS The following monounsaturated oils are recommended to be consumed daily: Oil, canola Oil, olive Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated): Corn Enova Grapeseed
Peanut Safflower Sesame Soybean Sunflower

Other Fat Choices: Avocado - 1/3 whole = 1 TBS oil Guacamole - 1/2 cup = 1 TBS oil Margarine - Chose those that do not contain Trans Fatty Acids such as Fleischmann's Premium Olive Oil or Smart Balance Mayonnaise - Regular or Low Fat Olives (Green or Ripe) 15 = 1/2 TBS Salad Dressing - Use those < 3 gms sugar per serving

SPICES AND SEASONINGS All spices that contain no added sugar
Broth Espresso powder Extracts (almond, vanilla, or others) Horseradish sauce
I Can't Believe It's Not Butter! Spray Lemon Juice Lime Juice Pepper (black, cayenne, red, white) Salsa (check labels for added sugar) Use the following toppings and sauces sparingly (check labels for added sugar and MSG) Hot Sauce
Miso - 1/2 TBS Shoyu - 1/2 TBS Soy Sauce - 1/2 TBS Steak Sauce - 1/2 TBS
Tamari Worcestershire Sauce - 1 TBS Whipped Topping (Light) - 2 TBS

SWEET TREATS (Limit to 75 calories per day) Candies, hard, sugar-free Chocolate powder, no-added-sugar Cocoa powder, baking type Fudgsicles, no sugar added Gelatin, sugar-free Gum, sugar-free Popsicles, sugar-free

BEVERAGES Decaf Coffee and Tea Diet, decaffeinated, sugar-free sodas and drinks Herbal teas (peppermint, chamomile, etc.) Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY. Sugar-free powdered drink mixes
Vegetable JuiceNote: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day.

FOODS TO AVOID BEEF Brisket Liver Jerky Prime rib Other fatty cuts
Rib steaks POULTRY Chicken, wings and legs Duck Goose Poultry products, processed Turkey, dark meat (including wings and thighs) PORK Honey-baked ham Pork rinds VEAL Breast CHEESE Brie Edam Nonreduced fat VEGETABLES Beets Carrots Corn Green peas Potatoes, white Potatoes, sweet

Pumpkin Winter squash Yams FRUIT Avoid all fruits and fruit juices in Phase 1, STARCHES AND CARBS Avoid all starchy food in Phase 1, including: Bread, all types Cereal Croutons, all types Matzo Oatmeal Rice, all types Pasta, all types

Pastry and baked goods, all types MILK/DAIRY Ice cream Milk, whole MISCELLANEOUS No regular ketchup or cocktail sauce No pork rinds - too high in saturated fat No jerky - too high in sugar content BEVERAGES NO
Alcohol of any kind, including beer and wine

SAMPLE MENU BREAKFAST Protein: Quantity is not limited
Vegetables: Minimum 1/2 cup Fruit: None Starch: None Milk/Dairy: 2 - 3 cups allowed daily (including yogurt) Fat: 1 tsp. mayonnaise or oil (optional)

SNACK Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. LUNCH Protein: Quantity is not limited Vegetables: Minimum 2 cups
Fruit: None Starch: None Milk/Dairy: 2 - 3 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables. SNACK Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

DINNER Protein: Quantity is not limited Vegetables: Minimum 2 cups
Fruit: None Starch: None Milk/Dairy: 2 - 3 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables. DESSERT Desserts are optional. Enjoy a Sweet Treat or any of the snack choices. BEVERAGES Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

Source: September 29, 2004 with updates of 11/19/04


Pray it Off 05/05/2011 10 Ways to Fend Off Food Cravings

10 Ways to Fend Off Food Cravings Why Food Cravings?*

Chocolate. Salt. Sugar. When you're trying to lose weight, these cravings can call your name. Try these tips and say "no" to unwanted calories.

By Beth W. Orenstein Medically reviewed by Pat F. Bass III, MD, MPH

It happens every time you start a diet to lose weight — you start craving foods like chocolate, cookies, or other high-calorie, high-fat foods.
“Food cravings can be both physiological and psychological,” says Roberta Anding, MS, RD, sports dietitian at Memorial Hermann Sports Medicine Institute in Houston and a spokesperson for the American Dietetic Association. But you can beat both kinds. Here are 10 simple ways to fend off food cravings.

Watch the Clock

A physiological reason, such as hunger, can have you craving food. “If you go longer than five hours without food, your blood sugar will drop and your cravings will begin,” Anding says. You can help avoid food cravings caused by hunger by not going more than five hours without eating something. If it’s time for an allowed snack, choose food low in calories and fat. Options under 50 calories include a small peach, 15 grapes, 2 cups of light microwaved popcorn, or five pretzels.

Eat Protein

To help fend off food cravings, every meal should include some source of lean protein, such as skinless chicken or turkey, fish, eggs, or low-fat cheese. “Protein helps to control blood sugar patterns and can help prevent food cravings,” Anding says. Foods containing protein also help you feel fuller by stimulating production of cholecystokinin (CKK), a naturally occurring appetite suppressant. And by choosing lean sources, you put a cap on calories.

Wash Away Food Cravings

Dehydration can cause some people to crave salty foods. The solution is simple: Drink more water. An 8-ounce glass of refreshing water can also help you feel full and get your mind off your food cravings of the moment. In fact, what you think are food cravings may actually be thirst. Quench your thirst, and the food cravings will go away, too. Keep a water bottle handy throughout the day to make it easy to satisfy your fluid needs.

Find a Distraction

“When the craving is psychological, it is meeting a need different from hunger,” Anding explains. The way to combat food cravings caused by boredom, anxiety, or other emotions is by finding an activity that will take your mind off your craving without adding calories. Call a friend. Go window shopping at the mall or make a virtual visit to your favorite stores online, Anding suggests. Tune into a ballgame. Listen to music. Read a mystery. Watch a movie.

Chew on It

Yes, chewing gum can help you lose weight. “Some recent studies suggest that chewing gum may reduce one’s cravings for sweets and for snacks,” Anding says. If you reach for a stick of gum, be sure it’s sugarless, with zero or only a few calories. For variety, have an assortment of flavors you like available. A bit of caution is needed, Anding warns: The sugar alcohols in sugarless gum can cause gastric distress in some people, especially if you chew an excessive amount.

Pick Your Pleasure

Another way to beat food cravings when they are psychological is to replace eating with an activity you find pleasurable and emotionally satisfying, Anding says. Do something you really enjoy that doesn’t involve an intake of calories: Take a bubble bath, read a fun magazine, do your nails. Or look for options that actually burn calories, like taking a long walk with a special someone. It’s a way of being kind to yourself without sabotaging your weight-loss efforts.

Brush Up

Are you eyeing a bag of barbecue potato chips? Is your food craving for a sticky caramel candy bar? You can literally wash that taste right out of your mouth. Get up, go to the bathroom, and brush your teeth with minty toothpaste. Swish with a little minty mouthwash. Floss your teeth. As a final touch, apply some peppermint lip balm. Once your mouth is feeling clean and fresh, you won’t want to spoil it with salty chips or sugary candy.

Spring Into Action

Feel like you could down that carton of ice cream in one fell swoop? Instead of heading for the freezer, head for the front door and go for a jog around the block. The fresh air and exercise will calm you down, clear your head, and help quench any desire for overindulgence. If unpleasant weather is keeping you homebound, bound up and down the stairs for five minutes until the food craving passes. Rather than piling on the calories, you’ll be burning them.

"Refine" Your Palate

Research suggests that some people can become addicted to refined foods, such as white bread, white pasta, and white sugar. The more you eat, the more you want. Break the cycle. Eliminate refined foods from your diet and you could curb your food cravings. Go the extra step and refine your diet by replacing the refined foods with whole grains and fiber — eat more nuts, beans, legumes, fruits, vegetables, and whole-wheat foods. Remember that fiber makes you fuller and is great for your digestion.

Skip the HFCS

When you’re scaling back on refined sugars, be sure to target high fructose corn syrup (HFCS). HFCS is used as a sweetener in many foods, from bread to frozen dinners, because it’s inexpensive and increases shelf life. New research shows that high fructose corn syrup can be a trigger food in animals — having even a tiny amount will make them want more. Scientists are studying whether HFCS may have the same effect in humans. Read food labels carefully to see whether the foods you are eating have HFCS and avoid them if you can.

Everyday Health Promotion

Everyday Health expert and preventive cardiologist, Dr. Arthur Agatston, created the South Beach Diet to help his patients improve their health and weight. His program is divided into three Phases—and the first Phase, which is only two weeks, is designed to eliminate cravings and kick-start weight loss.

In just two short weeks, the South Beach Diet can help you stabilize blood sugar, which can minimize cravings for sugar and refined starches. And right now, Everyday Health readers can get started with 7-days free—that’s half of Phase 1!


Pray It Off May 05, 2011 Carbohydrate Addiction

Carbohydrate Addiction* (Edited)

• A compelling hunger, craving, or desire for carbohydrate-rich foods;
an escalating, recurring need or drive for starches, snack foods, junk food, or sweets.

• Carbohydrate-rich foods include, but are not limited to: breads, bagels, cakes, cereal, chocolate, cookies, crackers, danish, fruit and fruit juice, ice cream, potato chips, pasta, potatoes, pretzels, rice, pie, popcorn, and sugar-sweetened beverages.

• In addition, carbohydrate act-alikes (sugar substitutes, alcoholic beverages, and monosodium glutamate) may trigger intense or recurring carbohydrate cravings and/or weight gain.

As many as seventy-five percent of those who are overweight, and many normal-weight individuals as well, are
carbohydrate addicted.
Though many people may suspect there is a physical imbalance that makes them crave carbohydrates and put weight on easily, the underlying cause of their cravings and weight struggles often goes undiagnosed and untreated.

Carbohydrate addiction is caused by an imbalance - an over release of the hormone, insulin, when carbohydrate-rich foods are eaten. Among its many jobs, insulin signals the body to take in food (it has been called the "hunger hormone") and, once the food is consumed, signals the body to store the food energy in the form of fat.

Too much insulin results in too strong an impulse to eat, too often, and a body that too readily stores food in the form of fat.

The scientific term for this condition is post-prandial reactive hyperinsulinemia which means too much insulin is released after eating. Over time, people who are hyperinsulinemic become insulin resistant, that is, the cells in their muscles, nervous systems, and organs start to close down to the high levels of insulin in their blood. Insulin is no longer able to open the doors to these cells and allow food energy (blood sugar or glucose) to enter. At this point, one may experience symptoms of low-blood sugar levels (hypoglycemia) including irritability, shakiness, tiredness, intense cravings, confusion, and headaches. Since the blood sugar cannot easily enter the muscles, nervous system, or organs, much of the food energy gets channeled into the fat cells and weight gain comes easily. Over time, however, as high insulin levels continue, even the fat cells can shut down and the blood glucose gets trapped in the blood stream bringing on the condition known as adult-onset diabetes.

At this time, there is no accepted blood test to definitively determine whether or not your are carbohydrate addiction. Fasting insulin levels do not necessarily predict how your body will react after eating carbohydrate-rich foods and glucose tolerance tests use highly sweetened drinks that are not the equivalent of typical carbohydrate-rich meals. If you are carbohydrate addicted, however, chances are you know that something different about the way in which your body responds to starches, snack foods, junk food, and sweets.


After a full breakfast, do you get hungry before it's time for lunch?

Do you have a difficult time stopping, once you start to eat starches, snack foods, junk food, or sweets?

Do you sometimes feel unsatisfied even though you have just finished a meal?

Does the sight, smell, or even the thought of food, sometimes stimulate you to eat?

Do you sometimes eat even though you are not really hungry?

Are you sometimes unable to keep from snacking at night?

After a large meal, do you feel very sluggish, almost drugged?

Do you get unexplainably tired and/or hungry in the afternoon?

Have you at times continued eating even though you felt uncomfortably full?

Have you been on diet after diet, only to lose weight then regain it again?


(Count your "yes" answers)

0 - 2 You do not appear to be carbohydrate addicted.

3 - 4 You appear to have a mild carbohydrate addiction which, at times, you may be able to control (although not at all times) and with some difficulty.

5 - 7 Your score indicates that you are moderately addicted to carbohydrates. At times you may be able to control your eating but you may find that stress,
premenstrual changes, tiredness, boredom, unexpressed anger or pressure may increase your carbohydrate cravings.

8 - 10 You have scored in the severe carbohydrate addiction range. You may be struggling to control your eating without realizing that your body has been fighting you, literally driving you to eat and then storing the excess food energy as fat.

Before you (or someone you love) begins a program that claims it can help eliminate weight struggles or improve mental, emotional, and physical health, that program should be able to explain the cause of the problems you want to eliminated as well as the ways in which it will correct the cause of these problems.

You will need to correct the body's excess release of insulin, hyperinsulinemia. This excess release of insulin (and the insulin resistance it can trigger) occurs after someone who is "carbohydrate sensitive" eats carbohydrate-rich foods such as starches, snack food, junk food, or sweets. This excess release of insulin triggers the intense and recurring carbohydrate cravings that gives this addiction its name as well as the many problems that can follow.

By correcting the underlying physical cause of the addiction itself, the cravings, weight struggles, health, emotional, behavioral, psychological, and even spiritual problems associated with this hormonal imbalance, can literally fall away.

There is little need for will power on a program that corrects the source of the problem. When it comes to carbohydrate addiction, will power is usually not the problem. When the physical cause of the cravings, weight struggle, or blood-sugar swings that are the hallmark of an addiction to carbohydrates are eliminated, the very problems associated with it are also eliminated - naturally and without struggle.

Just as the simple administration of an antibiotic is all that is needed to combat an infection, so a simple program that returns balance to the body's insulin levels is virtually all that is needed to reverse an addiction to carbohydrates, including cravings, weight struggles and/or problems with learning, motivation, energy and mood swings. (Keep in mind that unlike the administration of an antibiotic which eliminates the problem, a program that corrects the cause and problems associated with an addiction to carbohydrates continues to work only so long as it is followed.)


To understand what causes an addiction to carbohydrates and how it can be eliminated without struggle, compare the ways in which the hormone insulin works in the normal, non-addicted person versus the carbohydrate addict.

When the non-addicted person consumes carbohydrate-rich foods, such as starches, snack food, junk food, or sweets (or carbohydrate act-alikes such as artificial sweeteners, monosodium glutamate, or some medications) the body releases insulin. Insulin, which has been called the "hunger hormone," stimulates the person to continue eating. The food tastes good and is satisfying and the person feels an increased desire to eat. Simple sugars in the meal or snack are quickly changed into blood sugar. Insulin then ushers some of this newly made blood sugar to muscles and organs (including the brain and the rest of the nervous system), where the blood sugar provides much-needed energy.

Insulin then acts like a "doorman," opening the "doors" (or sites ) to cells all over the body so that energy, in the form of blood sugar, can enter and fuel their activities. With that job completed, in the non-addicted person, insulin signals the liver to put some of the remaining blood sugar into short-term storage for quick energy. Any extra blood sugar that still remains is turned into fat and put into long-term storage in the fat cells.

Over time, as blood sugar levels slowly decrease, or when the demands of activity or other stresses signal the need for more energy, the energy stored in the liver and then in the fat cells, is released and continues to fuel the body for many hours to come.

When a non-addicted person eats a carbohydrate-rich meal or snack, the brain chemical serotonin is released and with it a "stop-eating" signal is given. Upon finishing the meal, the non-addicted person feels satisfied and complete and will remain so for several hours.


In the carbohydrate-addicted person, however, things can go wrong. When carbohydrate-addicted adults and youngsters eat carbohydrate-rich foods (or carbohydrate act-alikes), their sensitive bodies can over-react and release far too much insulin. Excess insulin levels can throw off the vital blood sugar balance; cells may be inundated with an unneeded excess of blood sugar or left starving for their critical share of food energy or, first one then the other.

The excess insulin that is released can sweep too much blood sugar out of the blood stream, too quickly. Where the excess blood sugar is channeled will help determine what happens next.

If the muscles and organs allow insulin and blood sugar to enter, they enter quickly, and blood sugar levels may plummet. Sensing low blood sugar levels, the body may release a second hormone, adrenaline. Adrenaline might be referred to as the "excitement" hormone because it can bring about what is called the "fight or flight" response. In adults, this response can bring on a rapid heart beat, a feeling of anxiety or uneasiness. Some people have reported a feeling similar to a mild panic attack. In youngsters, this adrenaline rush can lead to a hyperactive state within two hours (often less) after eating carbohydrate-rich foods.

Other carbohydrate addicts, however, respond in a different way to the high levels of insulin their bodies release. In these adults and youngsters, organ and muscle cells close down (down regulate ), probably as a way of protecting themselves against what we call an "insulin insult" (damage from excess levels of the hormone). In an attempt to protect themselves, the "doors" to these cells, through which insulin and sugar would normally enter, now literally disappear for the time being. The body has become "insulin resistant."

Blood sugar, unable to enter these cells and no longer able to be burned as fuel, must now be channeled elsewhere, for storage. Our bodies provide the most expandable of storage facilities for this purpose, the fat cells. It's a simple law of nature: energy that is not burned, is stored and many carbohydrate addicts have bodies that are intent on saving, rather than spending, the food energy they take in.

In time, as insulin resistance continues, even the fat cells can close down. Now blood sugar remains trapped in the blood and the carbohydrate addict is found to have developed adult-onset diabetes.


Most carbohydrate addicts have another thing in common: most do not achieve a feeling of lasting satisfaction after completing a meal. Although there is still some speculation as to the exact physical mechanism responsible, it appears that the excessively high insulin levels that carbo addicts release interferes with an appropriate rise in the neurotransmitter, serotonin - the brain chemical that makes us feel satisfied after eating. Not enough serotonin means no lasting "stop eating" message from the brain. At the same time, some of the excess insulin that remains in the bloodstream continues to signal the carbo addict to keep on eating.

The carbohydrate addict keeps on seeking the very foods that make the non-addicted person feel satisfied but, for the carbohydrate addict, these foods - when eaten frequently or without balance - simply put them on the insulin-carbo merry-go round once again.

Within an hour or two after eating, many carbo addicts show some of the telltale signs of low blood sugar (hypoglycemia) including confusion, disorientation, demotivation, mood swings, headache, extreme tiredness, and/or irritability. Many also report an intense feeling of uneasiness that is difficult to describe.

Most carbohydrate addicts find that a snack of carbo-rich foods makes them feel much better and can ward off the sense of uneasiness. Without realizing it, they are self-medicating, giving themselves the foods that will help bring their blood sugar levels back to normal - but only temporarily. Within a short time, the entire cycle will repeat itself; leaving them craving - and needing - carbohydrates once again.