Can Fast Food and Meat & Potatoes Really Equal Weight Loss?

Fast Food
Drive-thru food is great because it's quick and it tastes good. But there are ways to get the
"fast" without the fat. Many burger places offer grilled chicken sandwiches and salad bars. If
fried chicken is your weakness, picking off the breading strips calories while retaining the
flavor, says Susan McQuillan, RD, a registered dietitian in New York City.

Overall, sub shops are a pretty safe bet--if you go easy on the mayo. And your grocery store is
a great place to pick up healthy convenience foods such as reduced-fat hot dogs, low-fat frozen
dinners, or stir-fry ensembles for quick meals at home.

But when you just can't shake the craving, it's perfectly fine to hit your local hot dog stand
or burger joint--just mini-size your meal. Menu To make losing weight easy, it has to fit into your busy lifestyle. Here are some options you can grab on the go.

Breakfast 8 oz fat-free plain yogurt 1/3 cup strawberries 1 slice whole wheat toast with 1 Tbsp
fruit spread. Wash and slice fruit the night before, or thaw the frozen kind in your refrigerator overnight.

Lunch 1 fast-food hamburger 1 small order fast-food french fries 1 12-oz cola. For a more filling meal, load up on low-calorie extras such as tomatoes, lettuce, onion, and pickles.


Dinner 3 fish sticks, frozen 1/2 cup spaghetti with marinara sauce tossed with 1/2 cup cooked
spinach and 2 Tbsp grated Parmesan cheese 1 whole wheat roll. Jarred tomato sauces with vegetables are still pretty light on fiber. For more bulk, microwave frozen veggies, and add them to the sauce.

Snack 1 banana 4 oz orange juice

Total: 1,739 calories; 56 g fat


Meat & Potato Lovers
The key to losing weight while still eating the comfort foods you grew up with is learning how
to prepare them with fewer calories. Start with smart choices: Lean cuts of red meat such as top
round, sirloin, and London broil average 240 calories per 3-oz serving compared with their fattier cousins: prime rib, T-bone, and filet mignon, which weigh in at 340 calories for the same-size portion. Then grill or saute them in olive oil spray instead of butter to cut calories even further.

For variety, try pork tenderloin or tuna steak as hearty red-meat substitutes. And explore other
side dishes such as sweet potatoes and whole grain rice or pasta. They have the same starchy
feel as potatoes but boost your fiber intake to fill you up faster.

Menu The protein from meat and the carbohydrates from potatoes are a great way to control your hunger. And with a little planning, they can help control your waistline too.

Breakfast 1 cup bran flakes 1/2 cup 1 percent milk 1/2 cup blueberries

A high-fiber breakfast will help move some of the fat and calories from last night's dinner out
of your body.

Lunch Ham sandwich: 2 slices whole wheat bread 1 oz reduced-fat Swiss cheese 2 oz turkey ham 1 roasted red bell pepper Romaine lettuce 1/2 cup macaroni salad 1 medium banana.
For fewer calories, ask if your deli prepares low-fat or fat-free side dishes.

Dinner 1 cup tomato soup made with 1 percent milk 1 serving Sauteed Steak and Mushrooms 1
serving Guilt-Free Scalloped Potatoes 1 cup steamed broccoli. If you stick to the 3-oz serving size, you can eat meat most days of the week.

Snack 1 apple 12 potato chips. Having a piece of fruit along with the chips can stop you from eating the whole bag.

Total: 1,530 calories; 51 g fat


Happy Eating !
Julia Gray
Proud Member My VM Team

Google Me ~ Julia Gray Online

What is Hypertension? Learn Why Nobody Can Ignore the "Silent Killer"

What is Hypertension? Learn Why Nobody Can Ignore the "Silent Killer"
by Chris Cage ~ Ezine Articles Expert

What is hypertension? It's a condition known as the silent killer because it is responsible for
millions of premature deaths around the world every year. In this article, discover exactly what
hypertension is and how you can avoid it.

Basic Definition of Hypertension
Hypertension means high blood pressure i.e. blood pressure higher than normal. Although a few
people actually have low blood pressure (hypo-tension), many more have hypertension. This puts greater stress on the organs of the body and the arterial walls and can lead to increased risk of cardiac death, stroke and other life threatening conditions.

Normal Blood Pressure Range
Even doctors disagree a little on what is a normal blood pressure. In the United Kingdom, they
will advise that you should be at 140/90 or below. Other doctors say that you should aim to be
even lower than this and 120/80 is a normal blood pressure.

The first figure is systolic pressure (when the heart contracts) and the second is diastolic
pressure (when the heart releases). So a good normal blood pressure range to have is 90-119 systolic and 60-79 diastolic.

How To Measure Blood Pressure
So how do you know if you have hypertension or not? The best way is to get it measured. Although your doctor can do this for you, a lot of people have "white coat syndrome". This means that the reading they get when measured at the clinic is either too high or too low. Think about it- a doctor's clinic is not a normal situation is it?

I recommend you borrow or buy a home monitoring kit. This will allow you to take measurements when you wake, during the day and before going to bed.

How To Treat High Blood Pressure
Although some cases are simply down to genetics, the vast majority are due to lifestyle. The
first thing you can do is to cut down on salt (sodium) in your diet. Also increase potassium, which is found in fruits and vegetables.

There are also several other easy homemade or natural cures that you can try and you do not have to make major changes to your lifestyle. Treatment is easy and it can mean between 10 and 15 more years on your life.

Need to know everything there is about hypertension and how to lower your blood pressure? Get the info you need quickly and now, here: Hypertension Library.

Article Source: http://EzineArticles.com/?expert=Chris_Cage

To Your Health !
Julia Gray aka Miss Julia
Proud Member My VM Team
Google Me ~ Julia Gray Online

GOOD NEWS ABOUT COFFEE ~~

BENEFITS OF COFFEE IN MODERATION
In large quantities, coffee - can be bad for your health. However, researchers at Harvard have recently shown that drinking coffee in moderation may not only be harmless, but can possibly have positive benefits.


Among these benefits are:

~ Lowering your risk of developing Type 2 diabetes

~ Lowering your risk of developing gallstones

~Lowering your risk of Colon cancer

~ Lowering your risk of Liver damage and Parkinson's disease.

~ Coffee may also help improve endurance in long-duration physical activities.


DRINKING COFFEE WISELY !
Spreading your coffee consumption over the course of the day will help you stay more alert than drinking most of your coffee intake during one period. So, instead of a 16 ounce serving first thing in the morning, try consuming 4-6 ounces every hour.

Moderation is still the key. Caffeine is a mild addictive stimulant that can still have harmful effects such as an increased heart rate and blood pressure. Limit yourself to two or three cups a day.

SPECIAL FEATURE
"Reduce Your Risk of Cancer"

The National Cancer Institute estimates that over 11 million North Americans have a history of cancer. If you have been thinking about quitting smoking, here's another reason. Tobacco can cause cancer in the lungs, throat, mouth and esophagus. More than 80 percent of lung cancer is caused by cigarette smoke.


Get Screened. There are many tests that can help detect cancer before it becomes difficult to treat. The earlier you spot it, the faster and easier it will be to contain.

Eat Healthy. One-third of all cancers diagnosed every year may be related to what we eat. Cut down on fat and eat more fruits, vegetable, nuts, beans and whole grains.

Start Exercising. A little more physical activity will help control your weight and reduce your chance of developing some types of cancer.

To Your Health and Success !
Julia Gray, Licensed Practical Nurse
Proud Member of MyVMTeam

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