GOING ON A DIET?: Controlling Food Cravings - LINK

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DIET . . .

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A SCARY WORD when you think of it as a diet but, if you think of it as a way of eating then it might be easier to fulfill your desire to become a new person physically & emotionally. . .

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As I was checking out some stuff on "Windows Live Today", I came across an article on "How to Stop Cheating on Diets" which brought me to another article on controlling cravings. A part of its words I found really helpful to me as I start on my road to getting the pounds off . . .

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Move On After A Mistake

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OK, you overindulged. What's the next step? "Forget about it," says James Newman, a nutritionist at Tahlequah City Hospital, in Tahlequah, Oklahoma, who followed his own advice to shed 300 pounds (That's right, three hundred). "One meal doesn't define your diet, so don't assume that you've failed or fallen off the wagon," he says. Institute a simple rule: Follow any "cheat" meal with at least five healthy meals and snacks. That ensures that you'll be eating right more than 80 percent of the time.

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I have heard through my travels that if you eat small portions of fruits/nuts through the day, you will have less hunger cravings. The below link talks about snacking at work:

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http://www.homemakers.com/homemakers/client/en/Home/DetailNews.asp?idNews=239205&pg=2

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I came across this website on this women who lost a ton of weight and I thought you'd like to see it as it is very inspiring:

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http://www.lisagriffis.com/my-weight-loss-journey

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THE BELOW DIETING RULES WERE BRAINSTORMED BY MY FRIENDS DIANNE, CAREN & MYSELF AND BY WHAT I'VE READ OR HEARD OVER THE YEARS. I HOPE THEY WILL HELP YOU AS THEY WILL HELP ME TO LOSE THE MUCH NEEDED POUNDS AND TO KEEP IT OFF!!!

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.1. Drink plenty of water during the day (6 at least) and a large glass of water before you eat (will flush a lot of toxins out).

.2. Take a small plate for your main meal so that you don't over load food intake.

.3. Replace starches with vegetables for your main course meal.

.4. Eat starches during breakfast and lunch replacing 1/2 of your starches with low fat yogurt or fruit/veggies.

.5. Eat only 3 eggs a week (egg whites have no cholesterol).

.6. Make it a goal to eat main meal before 6:30 p.m. to give your body time to digest before sleep (calories are burnt when awake).

.7. Cut out fatty meats such processed meats, pork sausages and wieners.

.8. No deep fried foods (Cut out as much butter/margarine and oils as possible).

.9. Eat less ham/bacon and salty meats (salt causes water retention & high blood pressure).

10. Eat more poultry/fish and legumes (beans and such).

11. Eat lots of foods/drinks that are high in antioxidants such as green tea**, pomegranates, prunes, raisins, blue berries, strawberries, kale, spinach, beets broccoli, brussel sprouts, Avocados, etc. & extra virgin olive oil.** (I just found out on the Internet to stay away from kale if you have thyroid problems.)

12. Get your thyroid gland checked as it could be one of the reasons for weight gain or for other health issues!!!

**Check these websites out:

http://www.weightlossforall.com/foods-rich-iodine.htm

http://www.healthaliciousness.com/articles/natural-foods-high-in-iodine.php

Sometimes tests don't even show if your thyroid is functioning properly; therefore, you don't realize that you are lacking iodine in your diet. A lady I know was just told by a doctor to get more iodine in her diet to help her loose weight.

13. If you have thyroid issues, you might want to get a iodine supplement (have seen it in health food store) or the stuff the doctor prescribes as there is quite of few foods that have negative affects on the thyroid. I went to health food store asking advise and it was suggested to take this herbal formula called "ThyroSense" which has iodine in it along with some other stuff that is good for you. Don't know if you can get this outside of Canada, but am sure there are others similar to this one.

NO STARCHES AFTER 6:30 p.m.

. 14. Try having fruit/veggies/1/2 cup of low fat yogurt or a smoothie before bed. . Recipe: In blender blend 4 ice cubes. ........1 banana or other fruit. ........1 cup of skim/1% milk or juice.

........ENJOY!!! . SPEEDING UP YOUR METABOLISM: . .1. Walk up stairs (one flight at first) instead of elevator. . **Walk where ever possible** . .2. Park your car farther away from destination so you must walk. . .3. Speed walk/jog/bike-ride (anything physical) at least 3/4 hour per day or it must work out to be 5 1/4 hours per week (work up a sweat!). **Exercise at least 2 hours before bed (you'll sleep better)** . .4. Go play a fun sport such as tennis, volley ball, soccer etc. with your friends. Recipe: 1/3 apple cider vinegar

..........to 2/3 virgin olive oil ..........sprinkle to taste with: ..........oregano/basil/thyme/dill weed/garlic. ..........cayenne(spicy-very little)

..........**cayenne is good for circulation**

..........or buy Salad/Italian Herb Seasoning.

..........Pour on salad as needed. .

Here is someone that seems to be doing well on the diet she is on:

http://palmtreequeen.blogspot.com/

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PANCAKE RECIPE and LINK: Cooks.com - Recipe Search and More

The other day I was talking to someone about some delicious pancakes I made and thought I would share it with some others.

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Plain or Healthy Pancakes

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Warm large pan on stove at medium heat and place a plate near by while making pancake mix.

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Ingredients: flour (white or brown or 1/2 of each), brown sugar, baking powder or soda, salt, oil, eggs, milk/water or 1/2 milk/water & 1/2 yogurt/sour cream.

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In a medium bowl dump:......2 cups of white or brown

..............................................2 Tablespoon of b. sugar

..............................................1 Tbsp of baking powder or

..............................................1 Teaspoon of b. soda

..............................................1/2 Tsp of salt

..............................................Stir

..............................................With spoon make a hole in center

..............................................of the above ingredients

Dump in hole:........................2 Tbsp of oil (I prefer liquid coconut

..............................................oil)

..............................................2 eggs

..............................................Stir just the liquid stuff.

add:.......................................1 c. of milk/water and 1 c. of yogurt

..............................................or sour cream

..............................................or use 2 cups of milk/water

..............................................(for fluffy pancakes: add tsp.

..............................................of lemon/vinegar to milk /water)

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Stir ONLY until no lumps or they will be full of big holes. If to thick , add a tiny bit more liquid.

Melt enough butter or coconut oil to lightly coat pan then pour batter so they are 1/2 inch apart(approx. 1/2 cup for each one). Cook until holes form on top then turn over and cook until golden brown on bottom. Place on plate until finished cooking.

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***I found that these are nice when you add sliced bananas on the pancakes right after you poured and flipped them . Served with syrup.

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Dieters: If you don't have or want eggs, put 1/2 tsp more of b. powder . . . no milk, use water and oil can be omitted. **Applesauce with yogurt is nice on your pancakes.

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Chunky Apple in Sweet White Sauce for Pancakes:

Ingredients: butter/coconut oil, corn starch/flour, of b. sugar/w. sugar, cinnamon, 2 med apples cut up.

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In small pot .......................Melt 2 tbsp of butter/coconut oil at

...........................................med. low heat

Stir in..................................2 Tblsp of corn starch/flour

Slowly stir in.......................1 cup of milk

Add.....................................1/4 to 1/2 cup sugar (according to

............................................taste)

...........................................1 tsp of cinnamon

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Keep stirring until thick then add apples and cook for another minute (may need a little more milk if too thick). I recommend you use a whipper to stir the sauce.

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Serve pancakes and give to each individual.

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P.S. you can replace the milk with water and the apples with 1cup of raisins or with 1/2 cup of raisins & 1/2 cup of chopped walnuts or cut up peaches with a sprinkle of cloves instead of cinnamon. Whipping cream is great on the peach sauce.

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