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Tuesday, May 31, 2011

Shopping List- Week 2


Shopping List
Week 2 (for 1 week of menus)

Vegetables/Fruit:                              
2 Blackberries                                      2 carton grape tomato
Blueberries                                           3 red onion
2 tomato                                                1 butternut squash
Bunch Flat Leaf Parsley                      1 Yellow Pepper
2 bag of lemons                                             4 cuties (sm mandarin oranges)
1 garlic heads                                       3 scallions
English Cucumber                                1lbs haricot vert                
8 C baby Spinach                                  2C bean sprouts
10 oz cremini mushrooms                           1 bunch cilantro
1 knob fresh ginger                             2 ½ C basil                         
6 lg sweet potatoes                              2 Red Pepper
2 C brussel sprouts                              2 apples
4 C cauliflower                                     1 head Radicchio
Romaine                                                Fresh tarragon
3 C white button mushrooms             3 C Arugula
Orange                                                   Broccoli (4C)
3 limes                                                  

Meats:                                                   Dairy:
2 lbs boneless chicken breast             low carb Tortillas
3 oz canned Tuna                                 fat free shredded cheddar
8 oz beef tenderloin                            ½ gal nonfat milk
1 lbs salmon                                         8 whole-wheat hamburger buns
1 lb pork tenderloin                            sliced reduced fat cheddar
1 lbs beef tenderloin                                    2 C reduced fat Ricotta Cheese
2 (6 oz) sushi grade Tuna steaks       1 doz Eggs
1 lbs grnd beef                                   8 oz bocconcini (sm mozzarella balls)
6 oz precooked rotisserie chicken 
¾ lbs precooked lg shrimp       ½ C reduced fat shredded mozzarella
 

Canned Goods:                                     Frozen Foods:
16 0z shirataki noodles                       Whole Strawberries
Black peppercorns                               2 Mango
Jarred Tomatillo salsa                         2 Pineapple
1 can Garbanzo beans                         Sweet Cherries
Fat free evap milk
2 cannellini beans



Already have in my the cupboard (you may need):
Red Pepper Flakes                      fat free mayonnaise
Brown Rice                                  red wine vinegar
½ C pitted Kalamata Olives        ½ C Hormel reduced fat crumbled bacon
Nonstick cooking spray              finger carrots
Vanilla extract                             unsweetened cocoa powder
Puffed Millet Cereal (Arrowhead) mini chocolate chunks/chips
reduced fat peanut butter          sugar-free apricot preserves
Agave nectar                                garlic chili sauce (Huy Fong)
Stevia                                            reduced fat coconut milk
Peanut butter chips                    extra virgin olive oil
Salt & Pepper                               Currants   (like raisins)     
Pure 100% cranberry juice       2 cartons low sodium Chicken Broth
Psyllium                                        vitamins                     
½ C sliced Almonds                    Dijon mustard 
Unsweetened Apple Sauce                  1 loaf whole wheat sliced bread
Butter spray                                whole-wheat pastry flour
Canola oil                                     Reduced-sugar ketchup
1½ C Greek Yogurt                     8 whole-wheat no-boil lasagna noodles
Coconut Extract                           8 oz whole wheat rigatoni pasta
Cornstarch                                   1 C whole wheat flour
whl wheat panko bread crmbs In The Raw (turbinado) sugar
quick cooking oatmeal                1 can low sodium black beans
low sodium soy sauce                whole nutmeg
jar expresso powder                   carton liquid egg substitute
Unsalted butter                             C grated Parmigiano-Reggiano
curry powder                              Walnuts   
Pine Nuts                                      balsamic vinegar
dried Cranberries                       crushed red pepper
Ken’s Light Vinaigrette               Reduced Fat Sour Cream

Sunday Menu- Week 2

MEAL        MENU                                                    SOURCE & PAGE     CALORIES

Breakfast    Cherry Red Oatmeal                                NETD p. 129                            287
                   Psyllium Cocktail                                     Fat Flush Plan                            13
                   Vitamins  (Omega 3 has calories)                                                                20
                   Coffee (2 with 1/2 C Fat Free milk each)                                                    90
Snack 1      Blackberries (1C)                                                                                         50  
Lunch        Spinach & Bacon Salad                            NETD p. 151                            226
Snack 2      Carrots  (8)                                                                                                    24
Snack 3     *Fudgy Bar                                                                                                  110
Cocktail     Cranberry-Lemon Perrier Cocktail         Fat Flush Plan                               24
Dinner       No Boil Lasagne                                     NETD p. 211                               388
                                                                                   Total calories                           1232

Saturday Menu- Week 2

MEAL        MENU                                                    SOURCE & PAGE     CALORIES

Breakfast    Smoothie                                                  Fat Flush Plan                          235
                   Psyllium Cocktail                                     Fat Flush Plan                            13
                   Vitamins  (Omega 3 has calories)                                                                20
                   Coffee (2 with 1/2 C Fat Free milk each)                                                    90
Snack 1      2 Cuties                                                                                                        80  
Lunch        Mediterranean Tuna Salad                       NETD p. 157                             278
Snack 2     * PBJ Cookie                                                                                                55
Snack 3     *Pesto Dip with 1C Red Pepper                                                                   99
Cocktail     Cranberry-Lemon Perrier Cocktail         Fat Flush Plan                             24
Dinner       Chicken Almandine w/Green Beans       NETD p. 208                             327
                  & Lemon Butter
                                                                                   Total calories                           1221

Friday Menu- Week 2

MEAL        MENU                                                    SOURCE & PAGE     CALORIES

Breakfast    Smoothie                                                  Fat Flush Plan                          235
                   Psyllium Cocktail                                     Fat Flush Plan                            13
                   Vitamins  (Omega 3 has calories)                                                                20
                   Coffee (2 with 1/2 C Fat Free milk each)                                                    90
Snack 1      Blueberries (1C)                                                                                           50  
Lunch        *Leftover- Salad                                                                                         226
Snack 2     * PBJ Cookie                                                                                                55
Snack 3     *Coconut Cream Mango Pop                                                                     115
Cocktail     Cranberry-Lemon Perrier Cocktail         Fat Flush Plan                             24
Dinner       Chicken Pesto Pasta                               NETD p. 208                              385

                                                                                   Total calories                           1213

Thursday Menu- Week 2

MEAL        MENU                                                    SOURCE & PAGE     CALORIES

Breakfast    Smoothie                                                  Fat Flush Plan                          235
                   Psyllium Cocktail                                     Fat Flush Plan                            13
                   Vitamins  (Omega 3 has calories)                                                                20
                   Coffee (2 with 1/2 C Fat Free milk each)                                                    90
Snack 1      Apple                                                                                                            80  
Lunch         Brown Bag Tuna Sandwich                    NETD p. 45                               300
Snack 2      PBJ Cookie                                             NETD p. 254                               55
Snack 3      Coconut Cream Mango Pop                   NETD p. 267                             115
Cocktail     Cranberry-Lemon Perrier Cocktail         Fat Flush Plan                            24
Dinner       Roast Beef w/Brussel Sprouts                NETD p. 179                             246
                  & Mashed Sweet Potatoes                                                                                                                                                                                               _____
                                                                                   Total calories                           1210

Wednesday Menu- Week 2

MEAL        MENU                                                    SOURCE & PAGE     CALORIES

Breakfast    Smoothie                                                  Fat Flush Plan                          235
                   Psyllium Cocktail                                     Fat Flush Plan                            13
                   Vitamins  (Omega 3 has calories)                                                                20
                   Coffee (2 with 1/2 C Fat Free milk each)                                                    90
Snack 1      2 Cuties (40 calories each)                                                                           80         
Lunch         Rich Beef & Noodle Pho                        NETD p. 147                             172
Snack 2      *Fudgy Bar                                              NETD p. 265                             110
Snack 3      *Pesto Dip & 1C Red Pepper (39 cal)                                                        99
Cocktail      Cranberry-Lemon Perrier Cocktail         Fat Flush Plan                            24
Dinner         Grilled Salmon w/Curried Cauliflower  NETD p. 205                            367
                                                                                                                                     _____
                                                                                   Total calories                           1210

Tuesday Menu- Week 2

MEAL        MENU                                                    SOURCE & PAGE     CALORIES

Breakfast    Smoothie                                                  Fat Flush Plan                          235
                   Psyllium Cocktail                                     Fat Flush Plan                            13
                   Vitamins  (Omega 3 has calories)                                                                20
                   Coffee (2 with 1/2 C Fat Free milk each)                                                    90
Snack 1      Apple                                                                                                           80        
Lunch         Shrimp & Cheddar Tostada                      NETD p. 250                            200
Snack 2       Pesto Dip (3T=60)& Carrots (8)              Light & Healthy p. 8                  84
Snack 3     *Double Chocolate Chip Cookie                NETD p. 256                             74
Cocktail      Cranberry-Lemon Perrier Cocktail         Fat Flush Plan                              24
Dinner        Roast Pork with Butternut Squash          NETD p. 199                              343 

                                                                                     Total calories                          1213

Monday Menu- Week 2

MEAL        MENU                                                    SOURCE & PAGE     CALORIES

Breakfast    Smoothie                                                  Fat Flush Plan                          235
                   Psyllium Cocktail                                     Fat Flush Plan                            13
                   Vitamins  (Omega 3 has calories)                                                                20
                   Coffee (2 with 1/2 C Fat Free milk each)                                                    90
Snack 1      Blackberries  (1C)                                                                                        50        
Lunch         Cheeseburger                                            NETD p. 175                            368
Snack 2       Orange                                                                                                         70
Snack 3      Double Chocolate Chip Cookie                NETD p. 256                              74
Cocktail      Cranberry-Lemon Perrier Cocktail         Fat Flush Plan                              24
Dinner        Ginger Sweet Chicken & Broccoli Stir-Fry                        
                    & 1/2 C Brown Rice                                 NETD p. 186                            298                        
                                                                                                                                    _____
                                                                                   Total calories                            1242

Sunday Menu- Week May 23

MEAL        MENU                                                    SOURCE & PAGE     CALORIES

Breakfast    Smoothie                                                  Fat Flush Plan                          235
                   Psyllium Cocktail                                     Fat Flush Plan                            13
                   Vitamins  (Omega 3 has calories)                                                                20
                   Coffee (2 with 1/2 C Fat Free milk each)                                                    90
Snack 1      2 Cuties (40 calories each)                                                                           80         
Lunch         Boston Blue Chicken & Apple Salad       NETD p. 160                            294
Snack 2      *Fudgy Bar                                                                                                 110
Snack 3      *Pesto Dip & 1C Jicama                                                                             106
Cocktail      Cranberry-Lemon Perrier Cocktail         Fat Flush Plan                             24
Dinner         Sauteed Steak with Mushrooms             NETD p. 195                             324
                    Sauteed Spinach (1C)                                                                                 37                        
                                                                                                                                    _____
                                                                                   Total calories                           1315

Saturday Menu- Week of May 23

MEAL        MENU                                                    SOURCE & PAGE     CALORIES

Breakfast    Smoothie                                                  Fat Flush Plan                          235
                   Psyllium Cocktail                                     Fat Flush Plan                            13
                   Vitamins  (Omega 3 has calories)                                                                20
                   Coffee (2 with 1/2 C Fat Free milk each)                                                    90
Snack 1      Blackberries    1C                                                                                        49         
Lunch         Cheeseburger                                           NETD p. 175                            368                 
Snack 2      *PBJ Cookie                                                                                                55
Snack 3      *Pesto Dip & Carrots (8)                                                                             84
Cocktail      Cranberry-Lemon Perrier Cocktail         Fat Flush Plan                             24
Dinner        Chicken pesto Pasta                                NETD p. 208                             385                            
                                                                                                                                    _____
                                                                                   Total calories                            1303

Friday Menu- Week of May 23

MEAL        MENU                                                    SOURCE & PAGE     CALORIES

Breakfast    Smoothie                                                  Fat Flush Plan                          235
                   Psyllium Cocktail                                     Fat Flush Plan                            13
                   Vitamins  (Omega 3 has calories)                                                                20
                   Coffee (2 with 1/2 C Fat Free milk each)                                                    90
Snack 1      Apple                                                                                                           95         
Lunch         Grilled Cheese  (no ham)                         NETD p. 164 (modified)         173
                    1 cutie                                                                                                         40
Snack 2      *PBJ Cookie                                                                                                55
Snack 3      *Hummus & 1/2 C Red Pepper                                                                 120
Cocktail      Cranberry-Lemon Perrier Cocktail         Fat Flush Plan                             24
Dinner         Roast Beef w/Brussel Sprouts                NETD p. 179                            246
                    & Mashed Potatoes                                 NETD p. 221                            
                                                                                                                                    _____
                                                                                   Total calories                         1236

Monday, May 30, 2011

Picnics as part of having fun...and a great way to spend time on a holiday weekend

My husband and I just celebrated our 29th wedding anniversary. As part of my tribute to our longevity I gave him a picnic basket, filled with all the necessary paraphernalia, and a kite. We have known each other since we were 12 years old. Our early dates were spent climbing trees in our local park, flying kites and enjoying Alfresco picnics. I thought it was time to remember how much fun it was to lounge on a blanket in the park, eating good food, listening to great music and, of course, flying a kite.

Spending time outside enjoying each other's company and the spring time sounds fun. A great way to spend time with kids and friends as well. This definitely fits into the Healthy Lifestyle scenario. But what about the picnic part? I think of picnics with fried chicken, potato salad, alcoholic beverages, yummy desserts along with a bounty of other choices of foods.  How can we still make it feel like a picnic but be conscious of healthy food choices? Planning is key. Working through a good design for a menu is a must. Thinking about overall calories has to be incorporated. So I surveyed various resources and came up with some recipes that seemed to fit my concept for a perfect picnic. I decided that a picnic could qualify for 800 calories. Seems like a lot, I know, but my logic was that my daily allotment for snacks as well as a meal could be combined. The other meals for the day could be on the light side as well. I also realized that my previous consumption at a picnic was probably more than double that amount of calories...always humbling to acknowledge...Here is what I came up with:


Picnic Delights

Recipe                                                Resource                               Portion          Calories
Tropical Cucumber Salad                                                                 1 C            169 

Fresh Corn-Cilantro Salad                                                               ¾ C              130         

Oven Fried Chicken                                                                            2pc            226    

Budweiser Select 55                                               12 oz/ 1 bottle       55

Patti’s Chocolate Delights                                                                 1                   113
http://www.eatingwell.com/recipes/pattis_holiday_chocolate_delights.html 

Fresh Cherries                                                                                        1 C               74
           
                                                                                                                  Total              767



We plan on having lots of picnics this summer so count on more picnic menus. I want to come up with menus at different calorie counts and one that is easy to prepare. I also want to give feedback on the recipes and how they were to prepare as well as how tasty they are.

Saturday, May 28, 2011

Self-Hypnosis--Getting and Keeping Psyched to Stay on Track

Change is always challenging. Changing deep seeded patterns...patterns of a lifetime, is a daunting task. I, for one, am willing to tap into all variety of resources, particularly those that reside within myself. The reality is- How do you get and keep psyched to inculcate the change you want into your daily life? No easy task. With all the reading and listening I have done, it has become clear you need to embrace a variety of different resources. You have to create an environment for yourself both in your home and in your head that supports your desired change. That means getting rid of harmful foods in your house, organizing your life to build in exercise and "me" time and it also means putting the right kind of thoughts in your mind to believe and embrace the "new possible".

Marianne Williamson (http://www.marianne.com/ ) has an effective set of CDs called "A Course in Weight Loss- 21 Spiritual Lessons for Surrendering Your Weight Forever". Although the course talks about weight loss, it is really about lifestyle change. What I like about it most is that it recognizes change as a process and not an instant transformation. It is a form of self-hypnosis taking you from the point at which you are currently in life to the place where you would like to be practicing your new lifestyle.

Another resource I found on line that I liked is Instant Weight Loss Self Hypnosis on YouTube (http://youtu.be/pjdpafbQ__U). I like it because it is a little less than ten minutes and is very relaxing. The music and sounds are calming and the words are so constructive with phrases like "You have the power to act correctly in each moment" and "You have the ability to decide for yourself" as well as "You are in charge of your own life". Very powerful and life altering thoughts...if we embrace them.

I learned once in school that in order to put something to permanent memory you need to have it repeated 7 times. In order to truly inculcate change, you need to repeat that desired change over and over again until it is part of your regular memory and habituated. I am also experiencing the positive effects of repeating the CDs and YouTube resources regularly. They boost me up and allow me to continue practicing my new habits as part of my new lifestyle. I have also found that I need to switch up my resources since they may lose their potency and thus their effectiveness over time. But going back to them after some time is like reconnecting with an old friend and a good thing to do, too. It is all about figuring out how to ritualize your desired change so your mind operates within the parameters of the new lifestyle mode. You have to stay in the desired "ZONE" to avoid slipping back in to the old ways and old patterns. With constant practice I am staying more "in the zone" than out of it...but easy it is not. Thank goodness I am up for a good challenge!

Friday, May 27, 2011

Thursday Menu- Week of May 23

MEAL        MENU                                                    SOURCE & PAGE     CALORIES

Breakfast    Smoothie                                                  Fat Flush Plan                          235
                   Psyllium Cocktail                                     Fat Flush Plan                            13
                   Vitamins  (Omega 3 has calories)                                                                20
                   Coffee (2 with 1/2 C Fat Free milk each)                                                    90
Snack 1      2 Cuties (45 each)                                                                                        80         
Lunch         Filet-o-fish sandwich                               NETD p. 164                            313
Snack 2       Fudgy Bar                                               Now Eat This! Diet p. 265       110
Snack 3       Pesto Dip & 1 C Jicama                         Light & Healthy p. 8                106
Cocktail      Cranberry-Lemon Perrier Cocktail         Fat Flush Plan                            24
Dinner         Spice Crusted Grilled Pork Tenderloin  Light & Healthy p. 180            220
                    Roasted Asparagus w/herbes de provence & spray olive oil                    40
                    Sweet Potato Puree                                NET p. 193                                 70
                                                                                   Total calories                         1309

Wednesday Menu- Week of May 23

MEAL        MENU                                                    SOURCE & PAGE     CALORIES

Breakfast    Smoothie                                                  Fat Flush Plan                          235
                   Psyllium Cocktail                                     Fat Flush Plan                            13
                   Vitamins  (Omega 3 has calories)                                                                20
                   Coffee (2 with 1/2 C Fat Free milk each)                                                    90
Snack 1      1C Fresh Blueberries                                                                                   70         
Lunch        *Cobb Salad (leftover)                                                                               235
Snack 2      *Decadent Lemon Bar                                                                                 78
Snack 3      *Hummus & 1/2 C Sliced Red Pepp                                                         120
Cocktail      Cranberry-Lemon Perrier Cocktail         Fat Flush Plan                            24
Dinner         Baked Scallops with lemon & herbs      Light & Healthy p. 120            250
                    Whole Wheat Angel Hair Pasta (1 1/2 oz)                                              142
                                                                                   Total calories                         1277