Sunday, September 11, 2011

Growing and Growing Everyday

The other day, my sweet little four year old said,"Mom, I am a big girl! I am growing and growing everyday!"I have been thinking about that as I am sitting here watching one of my faves, Julie and Julia for the 100th time. It's funny, Julie is a blogger and that is what made me think: "Wow, I haven't written for a very long time!" A movie about blogging inspires me to blog. Who would have thought? I started out writing because I wanted to share what I love, which is my love for being healthy-not for any other reason but for the pure and simple joy of it. I thought about my whole view on being happy, since I started making better choices, eating healthier and exercising. It made such a difference to actually think about it and plan ahead. There really is a connection: being healthy IS being happy. I have been modifying my menus, finding new recipes and new ideas that I like. It's a constant work in progress. I guess what I have discovered is that being healthy, like everything else in life is a process, it is work, it is changing, growing, modifying and molding things into my own creation of happiness. It has taken me a while figure out the best way to make these healthy changes a constant part of my life. Finding a way I loved, is what makes it stick. I know I say that all the time, but for me, it's true. Over time, it becomes easier and easier to not stray from what works for me, because of how good it makes me feel when I am doing it. It's hard work I know I can be proud of. Whenever I get frustrated or tired of doing it, I remind myself WHY I am doing this, and I say a little prayer to have the strength to stay disciplined and not let my negative emotions get the better of me. There is a picture of me and Ron in Moab taken a few years ago that I absolutely hate and when I get frustrated at how long it takes to plan a weekly menu, Ron says, "Do you want me to go get the Moab picture?" Its a good reminder, not only of how happy and good I feel now, compared to how UN-happy I felt then. I read once that you should exercise and eat right to feel good, not just to lose weight.
In about a month, it will be my second baby girl's first birthday. I think about how much she has grown this past year, how her sassy, yet gentle, personality has started to bloom. My four old, Cadence, has also grown this past year. When her little sister was born, Cadence did not know what to think. Now she loves to help me take care of her baby sister, any way she can. She even gives up a favorite toy to cheer her up. She is very protective and loves to make her laugh. A few years ago, Cadence was afraid to be left alone in Nursery. Now, anywhere Cadence goes, she makes friends. She talks to everyone and accepts everyone. (Now we just need to have that talk over and over about strangers) She has truly grown in so many ways. Just a few weeks ago, with the help of her Dad, she gave her very first talk in Sunbeams. She was afraid at first, but after giving it some thought, at the end of primary that day, she wanted to give her talk. I am so glad that life challenges us to constantly grow and change for this simple fact: To be happy and to experience true joy.
One of my latest finds, from The Hungry Girl author, Lisa Lillien, is "Growing Oatmeal bowls." To me, (and as Lisa has said) Oatmeal servings are so tiny, it's a joke to think that will be a satisfying breakfast. These recipes use almond milk which literally makes them grow and expand. I like to use Silk Vanilla Almond milk, it gives it that perfect touch of sweetness. Plus, she has some cute and fun recipes like: S'mores Oatmeal and Apple Pie Oatmeal. For me it is all about modifying and substitutions. Eating healthy should still taste good and it does not have to be boring! Can eating healthy actually make you feel happy and excited? Yes, it can! So, here is one of my favorite Growing Oatmeal Bowl recipes:

S'mores Oatmeal

(you have to use a nonstick pot)
Entire Recipe: 299 calories (if you use sweetened almond milk, just adjust the calories)

1/2 cup old-fashioned oats
One 25-calorie packet hot cocoa mix
Dash Salt
1 cup Unsweetened Vanilla Almond Breeze
2 tsps. mini semi-sweet chocolate chips,divided
2 Tbs. mini marshmallows
1/4 sheet (1 cracker) low-fat honey graham cracker,crushed

Combine oats,cocoa mix, and salt in a nonstick pot on the stove. Add Almond Breeze and 1 cup water. Bring to a boil, and then reduce to a simmer. Cook for 12 to 15 minutes,stirring occasionally, until very thick and creamy. Remove pot from heat. Add 1 tsp. chocolate chips and stir until melted. Transfer to a bowl and top with marshmallows,crushed graham cracker, and remaining 1 tsp. chocolate chips. Enjoy!

Wednesday, February 9, 2011

"Berried" Treasure

fresh berries isolated
As we all know, fruits and vegetables are not only a good source of fiber and vitamin C, but can also reduce the risk of certain cancers.They also promote healthy vision and can help get rid of bladder infections. Not to mention, they are low in calories, wonderful and sweet! I love to go to Costco and get those big crates of raspberries and strawberries. The problem is, they always go bad before I can actually use all of them. This little tidbit may seem fairly obvious, but I hadn't really thought of it until I ran across some new breakfast recipes. Here is my latest little gem. Frozen berries. Frozen berries not only stay good longer, but also save money. A small plastic container of fresh strawberries at the regular grocery store can cost up to six dollars! I like the birds eye frozen mixed berries. It has blueberries,strawberries, raspberries and blackberries. It comes in a resealable bag, so its convenient and easy to get the small amount I need. One bag is about three dollars. Which really isn't too bad when you compare that with the cost of buying all those berries fresh. If I were to buy those all individually, there is no way I would be able to use them all in time and it would get expensive. Another great idea I found was to mix a handful of the frozen berries with some sugar free syrup to put on whole wheat pancakes or waffles. It has a very good, sweet taste. It makes it hard to tell that it is sugar free syrup you are eating! Here are a few zone diet breakfast recipes I have found and use all the time. They have become some of my favorites. I used to use fresh fruit in them, but have found the frozen berries are just as good. These are simple, quick breakfasts that keep me satisfied all morning long. It's always great to find things I like, that are also good for me too.

Blueberry Yogurt Breakfast
1 c. lowfat yogurt (I like to use Greek Yogurt,another new favorite of mine. It is all natural, fat free and good source of protein. I like to add some truvia to it to sweeten it a little more)
1/2 c. blueberries
1 Tbs. slivered almonds
Mix together and enjoy!

PB&J yogurt
1 c. greek yogurt
1 Tbs. all natural Peanut butter
1 scoop protein powder (I just skip this step if I don't have it)
1/2 c. strawberries (or a mix of frozen berries)
Mix together and eat as is, or put in freezer for 15 minutes

Wednesday, December 29, 2010

Making life a little sweeter: Sugar and Spice

Well. since I have been MIA in the blogging for over 9 months, I figured I would try to at least get it going again. It felt a little out of place to be writing in a blog about weight loss, when I felt I was getting bigger by the day and there wasn't a whole lot I could do about it. That is what pregnancy does. My cute husband (I am sure he feels really manly when I refer to him as "cute" but he is) did point out to me hat this blog was about being healthy AND happy. One thing I noticed over the course of this pregnancy, with all it's ups and downs, is how much spiritual strength and physical strength go hand in hand. One thing I prayed for during this pregnancy is that my body would be healthy and that I would crave healthy things. I wanted to be healthy for me and the baby, and honestly, with how hard I worked, I was scared of the weight gain. The amazing thing was, I did crave healthy things! I wanted more fruits and vegetables than sugary, fattening things (well, aside from the beginning when I was sick all the time,where I wanted anything high in calories I could get my hands on because those are the only things that sounded good) I also was able to keep exercising up until about 30 weeks. So, having this baby finally here has been a sweet thing. She is a little angel baby that hardly ever complains. Aside from the fact I've got about 20 pounds to lose, I am grateful it isn't more than that and that she is healthy. I really do believe when we are obedient and have faith, heavenly father will give us the things we need. So, that is my metaphor on the sweet things in life.

Now, I'd like to share another discovery of sweetness in the literal sense. Yes, I know it is kind of a stretch, but I am really excited about my latest sweet find. For me, it is all about finding healthy substitutions instead of giving up things all together. When I was at the Good Earth a few weeks ago, they had samples of a sweetener called Truvia, it is all natural and has no calories. So, I took a few samples. I decided to try it mixed with my other latest favorite, greek yogurt. Greek yogurt is also all natural and contains protein as well. Truvia I have discovered, although it is a sweetener, it doesn't have that fake taste like Splenda or equal. It tastes good and the taste is very similar to actual sugar. Today I tried it in a whole wheat pancake recipe, and I couldn't even tell any difference. My 3 year old loved the pancakes too! Next, I think I will try adding some Truvia to my sugar free cocoa. The best part is it tastes good and you don't get that sugar headache or energy crash you experience after a "sugar high." I have also seen recipes for things like pies and cookies where Truvia can be used in place of sugar. It not only cuts down on the calories, but is much better for you too. That doesn't mean it will work for everyone, and I know there probably some crazy side effects that someone out there will say they have experienced, but I have read much more good than negative about it.
Life has gotten a lot crazier with two little girls. Although, they are as sweet as they can be, I need all the help I can get. I need to keep finding sweet substitutes that work for me and I can feel good about. The journey starts again, I know it won't be easy, but I am grateful for the help I had throughout this pregnancy and the help I continue to receive every day. It's much easier to do hard things when I find the things that work for me. I need to remember it is all a process that continues and we must keep at it!

Tuesday, January 5, 2010

A Little Extra Boost

Well, needless to say, after all the goals I set not to get caught up in the vicious holiday weight gain cycle, after the Christmas goodies and vacation, my jeans do feel a little tighter. The frustrating part is that I tried, for the most part, to be good. I was diligent in working out and did fine eating healthy during the day, but then the evenings came. . . and so did the pumpkin cake, cadbury chocolates and egg nog . It's not that I went crazy with it, but I did have my share of treats. The hard thing I have realized is that even falling back into old habits for a short amount of time, can have adverse effects. How do I not fall into that trap and still enjoy the holidays? It's so annoying! Now is one of those times that I wish I was one of those girls with a ridiculously high metabolisms, born with that perfect body shape. As Jillian Michaels says to one of the girls in her DVD, when complimenting her toned legs and butt, "You better not be born this way, or I'm gonna have to kill you. I'll have to jump you in the parking lot later." The good news is, I think with the good habits I've learned and put into practice, it won't take too long to get back to where I was. It's only a few pounds, but I want to catch it now so I can fix it. It isn't just about how my jeans fit, but in how I feel in general. It's the lack of energy, not feeling good and feeling down that is getting to me. So, this week I have started alternating a few "carb deplete" days with just low calorie days. My sister said that is what she was going to try after her holiday downs, so I thought I would try that with my own little spin on it as well. (Thanks Em for the idea) So, a carb deplete day is one that comes from the "Crack the Fat Loss Code" book, it is basically very little to almost no carbs. The problem is, I hate doing it as much as I always have, I am not happy doing it, I'm starving, but it is only for a short period of time to get back on track. (Wait why am I doing this to myself again?) It definitely takes some discipline and an extra "boost" of inner strength. Gaining and losing, it's a vicious cycle that I wish I could find a permanent solution for.

For Christmas, I got another Jillian Michael's DVD called,"Banish Fat and Boost Metabolism." (From which I quoted earlier) It's another awesome, awesome workout that focuses mainly on cardio. It's got kickboxing moves and strength training as well. I love it! Just like the other DVDs, it's tough. But as Jillian has said, we are all capable of working out hard and seeing our full potential.

Unfortunately, as I know I have said before,there really is no end to the weight loss and maintenance process, it is constant and you have to keep at it, even when it gets hard. It's hard, but it has also motivated me to ask for help spiritually, to find that extra strength to keep going. Whatever the struggle is, it is a motivating means to an end.

I hope you can bear with me as I dig a little deeper into the more profound things that have hit me lately. It isn't just about the weight loss highs and lows, but it is definitely connected to it. This week I started reading my scriptures again, which I am not very good at doing consistently. I also started reading a book about the Atonement. I actually just grabbed it, because I didn't have another library book out. It is one by a really good friend of mine, (The Continuous Atonement by Brad Wilcox) that I have been meaning to read,but just hadn't done it. Even though it has only been a few days, the cool thing is, seeking help is giving me strength both spiritually and physically. It's giving me the "boost" I need. It's giving me a stronger desire for spiritual knowledge as well. Seeking spiritual strength in my goals has helped me before, I was just starting to lose sight of that. I am feeling better and happier. I think in so many ways, our struggles are a blessing in disguise. When we are searching for help in whatever it may be, he is there to help us and lift some of that burden. Even though these weight loss struggles are tiny when you look at the big picture, real change takes constant work no matter what it is you want to change. I won't get too much into the spiritual side, and make this too much like a talk in church. I will try to keep the rambling to a minimum. (I hope this all makes sense). However, I will leave you with this thought. From the book is a quote I really liked, it is actually talking about repentance and bringing others to Christ, but I think it applies to any aspect of life. "It isn't easy. No one ever said that it would be. The question for us to consider is, Is It Worth it?" -M. Russell Ballard

Yes, it is worth it, to be happy and healthy in every aspect of life.

Tuesday, December 8, 2009

Zig- Zags 101

"3 minutes strength training, 2 minutes of cardio, 1 minute abs, why? It is the most effective way to burn calories, burn fat and build lean muscle mass." -Jillian Michael's-30 Day shred (OK, I love her, she's tough and she knows her stuff!) These are the "zig- zags" I have used and found success with. I think it is always good to have some helpful ideas, things real people have tried and found their own success with. Again, finding what works best for you is what is most important.

Zig- Zag 1:For a long time, I was just running and running everyday, which is fine, but it wasn't until I added strength training and intervals to the mix that I started getting better results with my fitness goals. Two of my most favorite workout DVD's are Jillian Michael's 30 day shred and Jillian Michael's "No more trouble zones". The great thing about "the 30 day shred"is it is only 20 minutes and there are 3 different level workouts you can do, and I started seeing results with all of them,pretty quick. I did the "30 day shred" for 30 days, combined with cardio and pilates and got to my lowest weight. I have now added "No More Trouble Zones" to the mix 3-4 days a week and I feel like I am getting tighter and more toned all over. It has combination moves that work your abs EVERY TIME-(abs-big problem area, for many of us,and if it isn't, consider yourself extremely lucky!) It is 40 minutes, but you can break it up into individual circuits if you don't have time to do the whole thing. Or I like to mix up the order of the circuits to break it up if it starts to feel monotonous. Most importantly, however, keep at it and not quit. I mean, really, one of my biggest frustrations is when some of those "trouble zones" just don't seem to go away completely no matter what I do. But I will keep at it. I think my next thing to research will be self acceptance and being completely happy with myself. How does one get there? I wish I knew. I want to stop always finding something I don't like about myself. I know I have come a long way, but it is still a struggle for me all the time. Anyway, back to the "No More Trouble Zones" DVD, don't let the first circuit (after the warm up, of course) scare you off, if you can get through that, you can do the rest. It is really hard, I won't lie, but it's worth it. I absolutely love this DVD! I love them both, it's like my own little road map to strength training. Before I found these little gems I didn't know where to start or what exercises to do. It shows you exactly how to do the exercises and what muscles the particular circuits are training. What's even better, you can do this on your own at home! Jillian also constantly reminds you to remember as you are doing it,think about all the things you want for yourself and why you are doing it so that it is something positive and not something you dread doing.

Zig- Zag 2: Cardio Intervals: I have been reading up on why intervals help you lose weight faster and why they are so effective. They help build endurance and burn more calories in a shorter amount of time. Staying at a steady pace is not as effective and it doesn't challenge your body as much. (Although, I do want to add, I still like to do an hour's worth of cardio because I just feel better, and I enjoy running and you will get results that way as well. It's just good to mix it up and give your body a challenge). My sister has a friend that went to a body building contest in Las Vegas and won by running 20 minutes of moderate speeds for (I think) 2 minutes at about 5 mph, then short bursts of a speed as high as you can go, and repeat, and 6 days a week of strength training (but also a very, very strict diet) I have also found some good incline speed interval workouts that are programmed on most treadmills. There are sample interval workouts you can find on the Internet, or sometimes what I have done is just mix it up to what I am feeling up to that day. Unfortunately, the incline hurts my knees too, so I have to watch that one. The great thing here is that it doesn't have to be complicated. We are all capable of pushing ourselves. When Jillian Michaels trains you in cardio, she says she wants you to "feel like you are going to die" then you know it is working!

Zig -Zag 3: The Calorie Zig-zag: If you decide to go the counting calorie route, to lose or even to maintain, an effective tool of you have hit that all too familiar plateau is to zig- zag your calories because it constantly "tricks" your body by constantly changing calories: Here is an example I found on the internet of a 7 day calorie zig-zag for fat loss: Monday-1653 Tuesday:1322 Wednesday:1983 Thursday:1653 Friday: 1488 Saturday: 1818 Sunday: 1653. This one is a good starting point, and you can lessen the calories for a more extreme fat loss.

So, basically, just having a plan,staying with it and mixing it up, will help you get the results you want! Of all the "plans" I have had, this is what has worked the best for me!

Tuesday, December 1, 2009

Sweet Holiday Temptations

No, this is not the title to a romance novel I am working on, it's something much,much lighter. One thing that I look forward to and also causes me stress around the holidays, are all the treats and family dinners. I enjoy them a lot, but don't want to gain 5 pounds in the process. I looked on the Internet the other night on one of my random searches about ways to avoid gaining weight over the holidays. Jenny Craig's holiday commercial with Valerie Bertinelli talks about how to lose 12 pounds over the holidays. Sure, that's all fine and good if you want to eat prepackaged meals the rest of your life. But I want to learn these things using my own recipes and my own food. I don't think it is realistic or any fun at all to go to holiday functions and not eat anything. So, I found a list of easy ways to prevent holiday weight gain that I really liked because it was just practical,good common sense. I found this on

1. Practice Portion Control: All things in moderation. Keep your serving sizes in check at all times and you really can enjoy your favorite holiday treats without gaining weight.

2. Take a Walk: Stay active during the holidays and those extra pounds won't creep up on you. A 30-minute brisk walk outside, if weather permits, or hitting the mall for a workout before it opens, can do wonders for the waistline.

3. Plan Smarter Meals: Try some new ways to make your holiday meals healthier. Small changes can add up to a big difference. It's as simple as adding a serving of steamed vegetables or just choosing fruit instead of desserts that can save hundreds of calories.

4. Cope With Cravings: Food cravings are part of life. If you can't avoid food cravings, the best way to fight back is to be prepared with an alternative activity to eating.

5. Don't Give Up: The worst thing you can do when it comes to weight management during the holidays is to give into the all-or-nothing thinking and keep making bad choices once you've made a mistake.Don't throw in the towel because of a few slip-ups!

I am all about finding substitutions to the real thing to keep me on track during the week, and then when special holiday occasions come up, I don't over do it. In Lisa Lillien's book: Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World, she includes a Holiday Hot List and a Holiday Not List:

Holiday HOT List!

Choose these guilt-free goodies at your next holiday party. . .

Shrimp cocktail (4 jumbo shrimp w/1 Tbs. cocktail sauce=75 calories and 1g fat)

Candy Canes (1 cane=60 calories and 0g fat)

Chicken or Beef skewers (1 skewer=100 calories and 3g fat)

Raw veggies with salsa (1 cup veggies w/1/4 cup salsa=55 calories and 0.5 g fat)

Holiday NOT List!

Eggnog (1 cup=400 calories and 20g fat!)

Hot cocoa (1 cup w/ whipped cream=200 calories and 10g fat!)

Assorted chocolates (3 pieces=200 calories and 11g fat!)

Cookies (1 chocolate chip cookie=210 calories and 13g fat!)

Cake (1 small slice of chocolate cake=340 calories and 14g fat!)

My own personal feeling is that you simply can't go the whole entire holiday season without having your favorite treats, even when watching your calories. What's the fun in that? Most of the time, just use your common sense and you will be fine. For me, I find it works best if there are a bunch of holiday events coming up, to just pick one or two of them to have dessert, and skip it other times. Or, if I really want the dessert, keep the dinner light. Some holiday treats have special traditional meaning to me, so I save those. Why give those up when I don't have to? I'm sure we all have our favorite traditions that include our favorite treats. For example. I used to go every year with my dad to get a Christmas tree at Fred Parker lots, followed by hot chocolate on the way home. It's one of my favorite Christmas memories. So when I go get my tree this year, I will get me some hot chocolate and when I want hot chocolate other times, I stick to the no sugar added kind, it's only 25-50 calories a cup (depending on what kind you get) and it keeps me on track. Anyway, my point is, I like to substitute when I can, and other times, enjoy having the real thing. I think if you have a good plan, you can stay on track, no matter what the plan is. Another good rule to follow especially during this holiday season is to do what my mom's "He-Woman" aerobics instructor said and that is, if you feel you may have indulged a little too much, just do an extra exercise session in the evening to make up for it. I think my favorite survival tip that Lisa Lillien gives in regards to holiday parties is: Wear fitted party clothes. Doing so will help keep you from shamelessly stuffing too much food down your gullet!

Here are a few holiday recipes from Lisa Lillien that I like:

Freakishly Good Frozen Hot Chocolate

58 calories (entire recipe)


One 25-calorie diet hot cocoa mix

1/4 cup light vanilla soymilk

1/2 ounce sugar-free calorie-free syrup (white chocolate or vanilla)

1 tsp. sugar-free chocolate syrup

2 no-calorie sweetener packets

2 tbs. Fat free Reddi Whip

5 to 8 ice cubes or 1 c. crushed ice


Place hot cocoa mix, chocolate syrup, and sweetener in a glass, and stir in 3 ounces of hot water. Next, add soy milk and sugar-free syrup and stir again. Place a mix in the fridge or freezer for a few minutes or until cool. Pour mix into a blender and add ice. Blend on the highest speed for a bout 45 seconds or until well blended. Pour into a tall mug. Finish off with whipped topping. Makes 1 serving

No-Nonsense Nog

1 cup=98 calories


5 cups light vanilla soy milk

1 small (4-serving) sugar-free fat free vanilla instant pudding mix

6 no-calorie sweetener packets

1 tsp. imitation rum extract

1/2 tsp. nutmeg


Combine all ingredients in a blender and blend on high until mixed thoroughly. Refrigerate for a few hours to allow nog to thicken. Makes 5 servings

Tuesday, November 17, 2009

Good,Old-Fashioned Counting Calories

One of my favorite people (although I don't know her personally, ) is Dr. Laura. (Dr. Dora-my daughter calls her, the second I turn it to her show on the radio while I run errands) She gets right to the point. When callers call in and lament about how they have tried to lose weight and haven't succeeded, she says quite bluntly that in order to lose weight you have to eat less and move more. Yes, that is exactly right, but I needed something more specific. I had no idea where to begin. I did a lot of research on the Internet about counting calories. It really does make the most sense to me out of all the diets out there. As I have learned, you have to burn more calories than you take in if you want to lose weight. Well, I think my other attempts had failed because I didn't know how many calories I was taking in. It's time consuming and it takes patience to add them all up and keep track of everything you eat, but it's worth it. If you google BMI, (body mass index)enter your height, weight,desired weight and activity level, it will tell you exactly how many calories you need to eat to lose the exact number of pounds you want to lose. It will also tell you how many calories you need to maintain your current weight if that is what you are looking to do. ( has a great BMI calculator) More tips I learned and liked are to keep your diet simple, overestimate your calories by a few 100 if you are guesstimating the amount. So, I'm just an average girl that found something that worked! So, here are my tiny little pearls of wisdom to dispense, hopefully it helps!

The Basics of Weight Loss
(another gem I found on the Internet, some of them might seem obvious, but the specifics are helpful in making your weight loss plan a success)

1. Choose fruits
2. Choose snacks low in added sugar (lean meats,low fat cottage cheese)
3. Choose snacks high in protein (reduced-fat yogurt,slices of turkey,mozzarella cheese,skim milk with berries,hard boiled eggs, raw almonds)
4. Choose snacks high in fiber/low fat (cherry tomatoes,baby carrots,celery sticks,raw broccoli or cauliflower dipped in fat-free ranch, 2 dill pickles,add dried cranberries to yogurt, scrambled eggs with whole wheat english muffin)
5. Keep portions small

Another nice thing about this method I have found is that you can keep it simple, but you really don't have to just eat celery all day long in order to lose weight. I found a few sample 1200-1300, calorie diets that I have gotten many of my ideas from. The nice thing about these sample meal plans is that they use everyday foods. They are simple, realistic and easy to follow. You don't have to experience burn out by eating the same thing every single day. I started out simple and then later added some different dinner recipes, that fit into however many calories I had left for dinner. The good news is that you really don't have to eat boring stuff for the rest of your life in order to lose or maintain your weight! You can still have choices! I used to think that was the case, and it frustrated me because I knew there was no way I could do that for the rest of my life. Cooking and eating good food is supposed to be fun! I think it's best when you decide to lose weight, not to "feel" like you are on a diet. I tried the deprivation method and I totally sabotaged myself!

Day 1

Breakfast: 1 plain waffle,1 t. maple syrup, 8 oz.water,1 tsp, butter or margarine

Lunch: 1 c. skim milk,1 salad with romaine lettuce, 1/2 c. each carrots,green peppers, cabbage, celery. 1 tbs. light dressing,1 whole grain roll

Afternoon Snack: 1/2 c. sliced strawberries,6 oz. fat-free flavored yogurt

Dinner: 3 oz. sirloin steak, lean only, broiled or grilled w/out added fat. 1 c. rice, 1 tsp.butter or margarine,1/2 c. cooked carrots,1 mixed green salad,2 t. fat-free dressing

Evening Snack: 1 Orange

Day 2

Breakfast: 2 pancakes, 4 "round, 1 t, fruit spread or maple syrup

Morning snack: 1 c. skim milk, 1 peach

Lunch: 1 salad with mixed greens,1 t. fat-free dressing,6 saltine crackers,3 oz, tuna fish-albacore,water packed. 1 apple

Afternoon Snack: 1/2 oz. chocolate (about 4 chocolate kisses)

Dinner: 1 c. cooked pasta, 1/2 c. spaghetti sauce,meatless,1 mixed green salad, 1 t. fat free dressing

Evening Snack: 1 c. skim milk, 1 whole graham cracker