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

10 Tips to help You Stay Young and Live a Fuller, Happier, Healthier Life ~~

While eating healthy and exercising are proven ways for living a healthier life; there are other things that you can do to help you live a longer, fuller more fun-filled life. And remember no matter what your age you are still 'aging'...

Consider incorporating these 10 tips or at least some of them into your daily lifestyle - share with family and friends; you may even want to pass these along to fellow co-workers.


Here's to a Fuller, Longer Life for You ...

1. GET A FURRY FRIEND
Owning a pet can help reduce blood pressure, lower stress and lessen how often you go to the doctor... as well as provide a loving companion.

2. TRY GARDENING
You can lower your stress level and blood pressure simply by being around plants. So take a stroll around a beautiful garden, or spruce up your home or office with some plants.

3. LAUGH MORE
Laughter is a great way to relieve stress and relax blood vessels. Plus, laughing makes you feel good (how simple is that?).

4. DO SOMETHING NICE
People who are active in their community and give more than they receive feel healthier than those who don't. Clean up your local park or help your neighbor..or maybe just listen to a friend.
These are called --> Random Acts of Kindness... Give One -- Get One.

5. SING YOUR FAVORITE SONG (Out Loud!)
Music is more than something you can enjoy---it can also improve your immune system. So don't be afraid to sing your favorite song...your body will thank you for it.

6. RELAX A LITTLE
Some stress if fine--- and unavoidable---but too much can increase your blood pressure and damage your immune system. Plus, stress for long periods of time can prevent injuries from healing and even affect our brain functions ( like learning, memory and mood).

7. GET ENOUGH SLEEP
Sleeping too little or too much can increase your chances of heart problems, diabetes and obesity so make sure you get the right amount ---about seven to eight hours.

8. THINK POSITIVELY
People who have a positive attitude generally have a longer life than those who don't. So try to look on the bright side... you might live longer because of it.

9. HAVE SOME DARK CHOCOLATE
Not only is dark chocolate a tasty treat, it is also good for you. That's because it is high in antioxidants that are good for your heart.

10. GET A MASSAGE
A nice message is a great way to relax and just make yourself feel better. It also helps with circulation and muscle tone. So lay down, relax and enjoy!


You have probably seen these tips before and many others like them ---have you implemented any yet? If not, just regroup and start now with these--- remember "a journey of a thousand miles begins with one step".

If you have already started your 'thousand' mile journey then stay on course and visit Miss Julia's Guide to Healthy Living for more information and tips to help you along the way.


~~~ If you have any tips on how to live longer or any advice on what has helped you live a fuller life please feel free to leave a comment and we will pass it on~~~


HEALTHY LIVING - TIPS - FACTS & INFO

HEALTH TIP: ---> Eating fruits and dark red, green and yellow vegetables increases the vitamins in your body which help you build a healthy immune system. This helps fight viruses and infections. A cup of yogurt a day is also beneficial. It can reduce your susceptibility to colds by 24 percent.

DID YOU KNOW?
Cranberries, raspberries and strawberries all contain antioxidants to help prevent against diseases and premature aging. Plus, you get valuable doses of fiber from their skins and seeds.


To Your Health & Success!
Miss Julia, Licensed Professional Nurse
Proud Member of MyVMTeam

Visit me online @ JuliaGrayonLine.com
or
Google Me --> Julia Gray


Information from :
"Prevention's Anti-Aging Guide: How to take off 10 years or more--and look and feel better than ever" by Andreas von Bubnoff and Joanna Lloyd, www.prevention.com