Low Carbing for One

I have many people tell me that they have a problem eating healthy or losing weight because they HATE cooking for one person.

When you go from feeding a family of 4 or more depending on which kids friends are staying for dinner and then just cooking for 2 or maybe even just 1.  It can get a little frustrating and it's just easier to pop a frozen dinner in the microwave instead of cooking and messing up the kitchen with dirty dishes.

I know, because I used to say the same thing.  I get tired of just having a salad for lunch so I started creating my own single serving meals.

I'll buy larger quantities of meat at the grocery store and then freeze them into single serving portions. This is what I came up with for my lunch today.  It was very delicious, but something David wouldn't eat because he doesn't like anything "white".

Easy Chicken Alfredo

Serves 1:  Calories 187 Carbs 10

Ingredients:
3-4 oz Tyson boneless skinless chicken breast strips (they are very thin)
1/2 c Classic Alfredo Sauce
1/8 c sliced mushroom
2-3 leaves of fresh basil cut into julienne strips
Italian seasoning - I'm not very good at measuring spices, so it's just a few dashes
salt and pepper to taste
1/4 head of small cauliflower

Directions;
Steam the cauliflower
While the cauliflower is steaming, get you skillet hot and spray it with a little Pam spray.  Place your chicken strips in the pan and season them with the Italian seasoning, salt and pepper.  Once the chicken is no longer pink, throw in the mushrooms and basil and cook until basil is wilted and mushrooms are hot.
Heat the alfredo sauce in the microwave.

Assemble:
Drain the cauliflower and cut it into bite size pieces, place in a bowl or on a plate.  Lay the chicken, mushrooms and basil over the cauliflower and top with alfredo sauce.  I had a few mushroom stragglers still in the pan, so I used them as garnish.

Delicious!

For more great recipes, visit my facebook page at https://www.facebook.com/teresa.copelandharmon or join my Healthy Choices weight loss support group for healthy recipes https://www.facebook.com/groups/healthy.choices.WLS/

Interested in learning more about Skinny Fiber click here www.bringinhealthyback.com

Portion Distortion

Are you working really hard trying to lose some excess weight and nothing seems to be happening?  You've cut out the sugary drinks, you're making healthy choices, and you've given up all you're favorite fast foods.  Why are the pounds hanging on?

It sounds like you're doing everything right. Right??

We have become so used to eating huge portions.  Restaurants servings are enough for 2 people and sometimes 3.  We were raised to clean our plates, and 20 years ago that was okay because portions were much smaller.

Let me ask a few questions:
1.  Are you measuring your food?
2.  Are you weighing your food?
3.  Do you track your calories? carbs?  (Myfitnesspal is a great app to use for tracking your food)

Sometimes we think we are doing everything we possibly can to lose weight but it just isn't happening.

I can remember wondering this same thing.  How many salads do I have to eat to lose a pound???

Well, it depends on what you're putting on your salad and how big is your salad?  You can eat a big salad of fresh greens, cucumbers, broccoli, green peppers, cauliflower, radishes, carrots and tomato.  But you've got to watch the dressings, cheese, meats, croutons, etc.  Did you know some salads have 2000 calories?  eeek... That's more than my daily caloric intake should be.

One of the easiest ways to help control portions is to use a smaller plate.  When you use a 8" plate or salad plate.  You feel like you're eating a lot because you're eyes see a plate full of food and then your brain is okay with the smaller portions.

Eat slower and listen to your body.  At that first inkling that you are feeling satisfied (not full) stop eating.  You don't have to clean your plate!

Size it Right!  Are you following this guideline?  If not, you need to start.

Don't suffer from portion distortion... Once you size it right, the weight will start falling off!

Are you Overwhelmed?

I just got off the phone with my cousin Judi and during our conversation I started thinking about something that I wanted to share with you.

How many times have you seen a picture of yourself and said "I've got to do something about my weight."?  At that moment you are all in.  You're determined to lose the extra pounds.  But as you start thinking about it the realization of losing the weight becomes overwhelming.

When I began my journey a year and a half ago, the thought of needing to lose almost 100 pounds was a bit overwhelming.  All I could think about was how long is that going to take?  I knew I had to change the way I was thinking because it was a road map to failure.  So, instead of focusing on the BIG number, I decided to focus on one day at a time.  In the morning before getting out of bed I would give myself a little pep talk and discuss how the day was going to go, what I was going to eat, how I was going to move my body.  When I got in bed at night, I gave myself a mental pat on the back.  I made it through the day, I did good! Pretty soon, a couple of days had gone by, then a week, then a month and before I knew it, 19 months have passed and I'm still focusing on one day at a time.

I'm not saying I've been perfect, by all means, I've had my screw ups for sure.  There have been nights that I've crawled in bed and I've had to have a long talk with myself about what happened and what I'm going to do to get back on track.  What I've learned is this.  As long as I start out the morning positive and with a plan, I will succeed for that day.  I will do my best and that's all I can ask for.

Another thing is you've got to be committed.  If not, you'll always be starting tomorrow.  "I'll do it tomorrow;  I don't feel like it today, I'll do it tomorrow; I heard about a new diet but I'll start tomorrow; We are going out for dinner tonight, so I'll do it tomorrow."  Tomorrow never comes.  These are just excuses because the thought of what is in store is too overwhelming.  Pretty soon a few days have gone by, then a week, then a month and before you know it, 19 months have passed and you are still where you were when you saw that picture of yourself and promised you were going to do something about your weight.

What if I had said "I'll start tomorrow" ?  I wouldn't be almost 60 pounds lighter.  I wouldn't be wearing size 8 jeans.  (Which by the way, today I'm wearing a new pair of size 8 capri pants and I've had several compliments on them.)  I would still be suffering from IBS, acid reflux, esophigitis, high blood pressure.  My body would still hurt, my knees would probably be crippled.

You can't dwell on how much or how long it will take you to reach your goal.  Just think about today. Work on today and then work on tomorrow.  But you have to start with Today!

If you are ready, committed and focused, you'll be telling me your story, before you know it.

Stay strong!