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It’s summer and it sure feels like it! There’s no air conditioning in my attic office and the heat can get to be unbearable. I do have a small fan but that’s not enough.  When I take a mid-morning or afternoon break, I want something that’s cool and refreshing. I choose healthy snacks most of the time and occasionally indulge in delicious low calorie frozen treats because nothing else will do!   I’ll share with you some of my favorite treats and snacks for hot summer days and nights along with a few new ideas I’ve recently come across online that I can’t wait to try!   Low Calorie Healthy Frozen Snacks   Frozen Fruit   Top on my list of healthy frozen snacks is fruit. Low calorie frozen fruit can be quickly and easily prepared and enjoyed in a cool refreshing fruit salad or smoothie. Or just skip the fuss and enjoy frozen fruit pieces right from the package.   My favorite frozen fruit are berries including raspberries, blackberries, and strawberries. I also enjoy frozen blueberries, sweet cherries, and pineapple chunks. Yum! There are lots of choices. What fruit do you like best that you might try?   Edamame beans   Edamame beans can be enjoyed frozen, right from the package. Edamame beans are specialty soybeans that seem to be popular in many Asian countries. Edamame beans can be eaten raw. They are grown specifically for the ready-to-eat market.   A potential problem with edamame beans is that most of the beans for sale in the grocery stores here in the United States come from China.   Given the possible food safety issues with Chinese imports, I prefer to find and purchase edamame beans grown and packaged here in the United States. That can be easier said than done. Read the package label carefully to see if you can find the country of origin before you buy. It’s worth the effort.   These make a yummy, refreshingly cool, low calorie and healthy treat! The calorie count is typically less than 100 calories for ½ cup.   Vanilla Orange Pops   I found a recipe for delicious looking Vanilla Orange freezer pops on the EatingWell site. The original recipe was published in the July/August issue of EatingWell Magazine in 2009.   These pops include simple everyday ingredients: orange juice, low-fat vanilla yogurt, a small amount of added sugar, and a little vanilla extract. Preparation couldn’t be easier. Just whisk the ingredients in a bowl and divide the mixture among freezer-pop molds or small paper cups, insert popsicle sticks, and freeze. (click the link for the recipe)   Each frozen pop will have about 53 calories with 10 grams of total carbohydrates.   Chunky Peach Popsicles   Another recipe I just have to try from the EatingWell site is Chunky Peach Popsicles. I love peaches. The recipe looks great! Ingredients include ripe peaches, the juice of 1 lemon, some freshly squeezed orange juice, a small amount of sugar and some vanilla extract.   Preparation is a little more involved than with the Vanilla Orange Pops but not much. If you have a food processor it should be a snap! Each prepared popsicle will have about 33 calories with 9 grams of carbohydrates (most of which likely come from the natural and added sugar). Compare that with Edy’s All Natural Fruit Bars, which have 70-80 calories or so per bar and 15-20 grams of sugar!   (click the link for the recipe)   Low Calorie Frozen Treats   I’m no different than anyone else. As good as healthy can be (if you make the right choices), sometimes I want something a little sweeter and richer tasting. Here’s a few low calorie frozen treats that make me smile!   Earlier this year I wrote about enjoying my own homemade frozen cake treats. My recipe for Low Calorie Gingerbread is a favorite.   Low Calorie Gingerbread   Allow one small piece to defrost at room temperature for a few minutes.  The piece of cake will be cool but there shouldn’t be any ice crystals. (In the colder months of the year, by all means, gently warm each piece in a microwave oven!) Only 90 calories each. Very satisfying. Check out my recipe.   Snickers Mini Ice Cream Bars   Wow! Are these good! The hard part, of course, is having only one piece instead of the suggested 4 pieces per serving (or more!). Are these mini bars a healthy treat? No. Satisfying? Yes!! The combination of ice cream, peanuts, peanut butter, caramel, and chocolate is my idea of awesome.   With only 90 calories per piece, I can allow myself an occasional splurge. I do need to keep in mind that each little 90-calorie piece includes 3 grams of saturated fat and 7+ grams of sugar. So one piece needs to be enough!   Weight Watchers Strawberry Smoothie Low Fat Frozen Yogurt Bars   I tried these for the first time only a little while ago. Another wow! Is it good for me? Maybe not, but it may be a little better than the Snickers Mini Ice Cream Bars.   Each bar has only 60 calories per bar, less than 1 gram saturated fat, and about 10 grams of sugar. Not too bad for a treat. Give them a try. The rich, smooth taste is wonderful!   Hope these low calorie frozen treats and snacks help you stay on track with your low calorie eating during the warm months of the year.   Till next time, watch those calories, treat yourself occasionally, and eat healthy food otherwise! calories calorieslow calorie frozen treats healthy frozen treats low calorie treats snacks ice cream bars weight loss diet

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Image via Wikipedia Have I got lots of summer reading for you! Thought I might let you know what I’ve recently completed and what I will be working on soon to help you achieve your weight loss goals. It’s all about healthy low calorie eating. I have some new information to share along with a reminder of some of the many resources already on this site that you might have missed. The good news is that I have now completed three weeklong low calorie menus along with many single day sample menus for 1200 to 1500 calories. If you need ideas on how to go about planning and preparing or purchasing healthy low calorie meals you’re in the right place! (Planning a 7 Day Diet Menu) My first weeklong menu emphasized making your own home-prepared meals (Sample Menu Plan for 7 Days) but don’t let that scare you off! Not everyone is into cooking or has the time to prepare more than the simplest of meals. If that describes you I have two other plans. One of the super easy menu plans includes eating out for one meal every day at a fast food restaurant and otherwise simple grab and go meals. (Yes, it is possible to eat healthy fast food. It’s all about the choices you make. See: Week Long Low Calorie Diet Plan) The other menu plan I just recently finished sharing involves enjoying the ease of eating a quick to heat and eat frozen entree for dinner each evening of the week. (7 Day Low Fat Meal Plan) Something I hope to get to work on yet this summer is a new weeklong plan for vegetarians. The new plan would be designed for a lacto-ovo vegetarian because it might include dairy and eggs. I’ll let you know more about it when I get started. In the meantime, you might want some ideas on how to keep your calorie count under control this summer. My strongest recommendation is to eat lots of fruits and vegetables. As you may know I’m a firm believer in the importance of filling up with nutrient dense foods (as opposed to calorie dense) that are a good source of both fiber and water along with important nutrients and antioxidants. Here are some of my previous articles about fruits and vegetables. These might get you inspired to include more fruits and vegetables in your diet and provide you with tips on how to make the best choices: Fruits and Vegetables Best Choice for 2009 (Also 2010 and beyond!) Fruits and Vegetables Best for 2009: Part 2 Best Low Calorie High Fiber Summer Fruits and Vegetables Low Calorie Fruit: 100 Calories or Less Low Calorie Vegetables: 100 Calories or Less What about eating out this summer? Do you eat out more or less in the summer months as compared with the rest of the year? If you are like most people, you are likely to eat out fairly often year round. Check out some of my previous articles on choosing healthy low calorie food when eating out. (Note: some of the restaurant meal choices may no longer be available but read on anyway for lots of valuable tips you won’t want to miss!) Healthy Restaurant Food: Is it Low Calorie? Easy Ways to Cut Calories with Restaurant Meals A Low Calorie Restaurant Food Guide (a little dated but still relevant with respect to which restaurants have more low calorie choices than others) Low Calorie Italian Food: What to choose at an Italian Restaurant (Includes tips on how I go about scouting out a low calorie yet tasty choice.) Low Calorie Mexican Restaurant Food Healthy Low Calorie Fast Food I think these lists will keep you busy reading for a while! Oh yes, one more thing before I go. I have a visual guide to choosing healthy low calorie snacks for weight loss you won’t want to miss! Keep checking back! Till next time stay cool, watch those calories, and eat healthy food! weight loss weight losslow calorie eating low calorie summer articles healthy eating calories weight loss diet restaurants low calorie meals

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A couple of years ago or more I wrote about the importance of keeping records for effective weight loss. Today, while reviewing this article, I accidentally deleted it from the website! So I’ve decided to update the original information and post it again. Keeping records is an important topic because it matters! Rather than theorize or speculate as to which strategies are most beneficial with weight loss, there have been a number of studies that analyzed what has actually worked. Researchers have followed the weight loss and maintenance efforts of people who have successfully met their weight loss goals and kept the weight off. Self-awareness has emerged as a common theme in effective weight loss success stories. This was determined to be true regardless of whether someone participated in a professionally led behavioral weight loss program, a do-it-yourself program, or a commercial weight loss program. The strategy most often mentioned for improving self-awareness is record keeping. There seem to be three key record keeping techniques. Food Records/Food Diaries Keeping food records or a food diary does take time and effort. I would agree with many others in saying that it can be tedious! But don’t get discouraged at the mere thought. Taking the time to complete a food record for at least 2-3 days and preferably longer really matters. The majority of participants in the National Weight Control Registry say they kept some form of food records while dieting. This registry tracks more than 5,000 individuals who have succeeded with long-term weight loss. Many of these individuals have continued to keep some form of food record for maintenance. In June of 2008, the Kaiser Permanente Center for Health Research released a study that measured the significance of keeping food records for dieters. The results were astonishing! Participants in the study who kept daily food diaries lost TWICE the weight or MORE compared with the individuals who did not keep records. (About 2/3 of the participants lost 9 pounds or so in 6 months. Those who kept a food diary lost as much as 20 pounds! To read more about this study see: Food Diaries are Best for Weight Loss Success ) If time constraints or motivation make keeping a food diary a difficult choice, just keep it simple. A basic food record will help. Keep track of what you eat, how much, and the calorie count for a minimum of 2-3 days. The extras that might be included with a food diary such as where you eat, the circumstances, your feelings, and more can be revealing but are not essential. Pedometers Keeping track of your physical activity can be surprisingly helpful. One of the easiest ways to do this is to wear a pedometer. Pedometers track the number of steps you take each day. Many research studies have demonstrated that individuals who wear pedometers are more likely to take additional steps each day than those not wearing a pedometer. Health professionals recommend setting a goal to walk a minimum of 6,000 to 10,000 steps each day for better health. This translates to approximately 3 to 5 miles. A mile is the equivalent of about 2000 steps. By wearing a pedometer you get feedback on how you are doing and that seems to be motivating. Taking more steps by parking further away from your destination, taking stairs rather than escalators or elevators, or walking to the desk of an office co-worker rather than sending an email means more steps. More steps, burns more calories. Tracking Body Weight Something else common to those who have successfully lost weight is tracking body weight with daily weighing on a bathroom scale. I find this to be quite interesting because it goes counter to what I would recommend for a variety of reasons. For example, body weight fluctuates regularly with changes in water weight. That can be discouraging! It is one of the reasons I believe using a body fat monitor and weight scale can be more helpful than a standard weight scale. (See Body Fat Scales ) Either way, the research results speak for themselves. Evidently getting daily feedback helps people to stay on track. If you are seeking effective weight loss strategies, record keeping may be something you want to try. The three forms of record keeping I’ve mentioned may greatly enhance your chances for weight loss success! Good luck. Till next time, watch those calories and eat healthy food! Maintenance weight loss Maintenance, weight losseffective weight loss weight loss strategies weight loss effective record keeping food records food diaries food diary

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This is the final day of the most recent 7 day diet meal plan for 1200, 1300, 1400, or 1500 calories. Of all the week long menus I have put together, this one may be the easiest to follow. However, contrary to what you might think, it is particularly difficult to achieve nutritional balance on a low calorie diet with commercially prepared frozen entrees. I’ve provided you with an example of how it might be accomplished but I will not likely be designing another plan like this. First of all, I don’t recommend following this kind of meal plan for the long term. A week or two now and then should be fine. (Keep your medical doctor informed when choosing a low calorie diet to assess whether or not it is appropriate for you.) Beyond nutrition, another problem with purchasing commercially prepared/more highly processed food is often the cost. Whenever possible, prepare your own meals from fresh whole foods! You can boost the nutritional value and save money. The menu for today makes use of leftover macaroni and cheese for lunch. Breakfast is simple with a bowl of Kashi Heart to Heart cereal, one of my personal favorites. For dinner, the frozen entree is Lean Cuisine Roasted Turkey & Vegetables. To modify today’s menu for a 1300, 1400, or 1500 calorie diet, look for my comments below. 1200 Calorie Diet Meal Plan (Day 7) Breakfast 3/4 cup Heart to Heart cereal (110 calories, Kashi) 1 Tbsp Raisins 4 oz. Nonfat Milk 1?2 cup Orange Juice Snack 1 piece String Cheese (80, Sargento) Lunch 3/4 cup Whole Wheat Macaroni and Cheese (Hodgson Mill, 250 calories)* 1/2 medium apple 4 Reduced Fat Triscuits (69, Nabisco) water, unsweetened tea, or coffee *(Note: I use only 2 Tbsp. of butter to make the macaroni dish not 4 tbsp. as called for on the box. I also add about 1/3 cup of Reduced Fat Mexican Cheese Blend to the mix for added flavor. I keep the portion size to 3/4 cup for a serving making a total of 4 servings per box not 3 1-cup servings as suggested on the box.) Snack Starbucks Cafe au Lait w/Nonfat milk (Tall, 60 calories) 4 Triscuits Reduced Fat Crackers (69, Nabisco) Supper 1 Lean Cuisine (Comfort Classics) Roasted Turkey & Vegetables 1/2 cup Peas, boiled and drained 1/2 cup Lite Vanilla Ice Cream (Blue Bunny, 100 calories) Water, unsweetened tea, or coffee (Always remember to get plenty of water throughout the day. Read Water, Weight, and Women to learn more about your water needs.) Total Calories = 1204 Total Fiber = 24.3 g Fat = 17% Carbs = 62% Protein = 21% (U.S. Dietary Guidelines Recommended percentages: Fat 20-35%, Carbohydrates 45-65%, Protein 10-35%) Calcium = 1020 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 + mg a day) Iron = 8.9 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg) [Note: This menu is slightly on the low side for fat, however, this shouldn’t be a problem. Most women need more than 1200 calories to keep metabolism running smoothly. Consuming more than 1200 calories makes it easier to get all the nutrients you need. I strongly encourage you to make sure you are getting enough calories in the first place. There are many reasons why 1200 calories is likely to be too little. A couple of my previous articles will help you learn how to determine your minimum SAFE calorie intake.] 1. How Many Calories Per Day Do I Need? 2. 1200 Calorie Diet: How to Get Started 1300, 1400, or 1500 Calorie Diet Menu This menu has a fairly good balance of nutrients. However, iron comes up short for women who are premenopausal (with a regular monthly period). Today might be a good day for a supplement. The meal plan is also a little short on calcium for postmenopausal women. If this describes you, you may want to supplement this menu with an additional serving of milk, cheese, or reduced fat ice cream. Or be sure to take a calcium supplement (with vitamin D). Otherwise, for women of all ages, simply add an additional serving or two of one of the menu items or other food of your choice to bring the total calories up to the level you need. I am working on putting up a page with the complete diet meal plan for the week. However, it will be a few days at least before that’s done. Tomorrow I am running in my second half-marathon. I’m going to be TIRED after that! Wish me luck. The weather forecast is for rain! Oh well…(Last year race day was sunny and not too hot.) Till next time watch those calories and eat healthy food! calories weight loss calories, weight lossdiet meal plan meal plan menu menu plan 1200 1300 1400 1500 calories diet weight loss

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What kind of weight loss advice would inspire you to make changes in your lifestyle? Everyone is unique! Each of us has different preferences. What you choose to eat, how you eat, when you eat, where you eat, and why is unlike anyone else. The activities and responsibilities that shape your day influence whether or not you get the physical activity you need. All of this wrapped up together affects your current health and weight. If you want to lose a few pounds or more then something about your current habits must change. The question is what? Is it really necessary to overhaul your complete lifestyle or could you simply make a few tweaks here and there? Today I’m sharing some weight loss advice from women who reached their weight loss goals. Lifestyle changes differed from one woman to the next. Read about the range of choices they made, and hopefully, you’ll find one or more ideas that might work for you. I’ve been keeping a file of ideas from everyday people just like you for quite some time. These are tips from the stories of successful losers featured in popular magazines. I’ve jotted down thoughts from people I’ve known. I’ve watched the stories of women who have been successful in reaching their weight loss goals on T.V. It’s interesting to find out what has worked for others. The advice/tips seem to fall into a few broad categories: Food Choices and the Influence of Food Availability Changes with Meal Planning and/or Preparation Snacks Physical Activity Formal Exercise The Positive Influence of Others ————– Food Choices and the Influence of Food Availability It’s not uncommon to hear women share how important it is to occasionally enjoy small portions of favorite treats! It helps many women stick with an otherwise healthful low calorie diet. Other women insist on keeping high calorie treats out of the house. If they get started with these it’s too hard to stop. At the same time, many women have come to understand that you CAN retrain your taste buds. Yes, it is possible to look forward to and enjoy healthful foods such as salads, steamed veggies, and grilled lean meat! Portion size matters! (see What You Need to Know about Portions and Serving Size)Many women stressed the need to get a sense of how much food you need as opposed to how much you actually eat. Almost everyone talks about finding ways to eat more fruits and vegetables. “What you can’t see (or easily obtain), you can’t eat,” says a woman by the name of Linda. She stocks her refrigerator with fresh fruit, vegetables, yogurt, nuts, and other healthful treats. Chips and dip don’t make it into her shopping cart while at the store and that means no temptation when she’s back at home. Many women have become convinced of the value of eating fewer refined carbohydrates and more whole grains (see Whole Grains are a Weight Loss Winner) and veggies! Meal Planning and/or Preparation Get creative and try new recipes. Make eating healthful, low calorie food fun. For example, one woman discovered spaghetti squash was not only a great low calorie substitute for pasta but also that it’s quite tasty when paired with a low calorie pasta sauce! Leslie enjoys finding ways to make healthier, low calorie versions of the recipes she loves. She also watches portion size. Some women prepare healthful brown bag lunches (see Preparing Low Calorie Brown Bag Meals) to bring to work to cut back on high calorie restaurant meals. Others bring healthy food to the office to prepare healthy meals for lunch on the spot. Snacks Instead of mindless snacking while watching T.V. especially during the winter months, Grace learned how to knit to keep her hands busy with something other than food. Not only does she reduce her caloric intake with this practice but she also ends up with lovely gifts for friends and family! Planning ahead to have low calorie healthy snacks (see More Low Calorie Snacks: 100 Calories or Less) readily available helps many women avoid eating higher calorie less desirable food for snacks. Physical Activity You can be active and burn calories without necessarily engaging in formal exercise. Many women found ways to become more active with everyday tasks. In addition to engaging in tasks at home, some women found ways to burn more calories by assisting their neighbors. They help out by mowing lawns, raking leaves, and shoveling snow. Kimberly was determined to become more active without going to the gym. She carved out time after meals to play with her dogs, clean and organize her home, and complete other indoor and outdoor work. (see Ways to Burn Calories when Exercise is not an Option) Formal Exercise The recommendation to exercise for fun not just weight loss is echoed by many (see Physical Activity, Weight Loss, and Fun!). Priscilla loves cycling. Angela likes to dance. Mary joined a group of neighborhood women who enjoy chatting with one another while they go for walks several times a week. Many women have given themselves permission to watch T.V. only when working out on a treadmill. A number of different women mentioned transitioning to bike riding or walking to get to and from work instead of driving or taking the bus. The Influence of Others Maureen connected with a fellow dieter online. She received encouragement to keep up with her exercise. In turn, she gave her fellow dieter the support she needed to resist cravings. Arielle surrounds herself with healthy people. By doing this she is much more motivated to choose healthy foods and exercise. ————- What I’ve shared with you may be just a sampling of all the possibilities you have to tweak your lifestyle and improve your chances to shed some weight. What kind of changes might you make without having to completely disrupt your life? I hope some of this weight loss advice gets you motivated enough to take action! weight loss weight lossweight loss advice weight loss tips diet tips tips advice weight loss successful losers stories

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