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Publication: Diet Buddy
10 Pound Weight Loss Diet Plan! Part-2

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           Diet Buddy - Monday, March 5, 2007

10 Pound Weight Loss Diet Plan! Part-2

Hi There Buddies...

A slight correction! For those of us living near the 
Chicago area...in last week's column, you may have noticed 
the mini "heat wave" I mentioned, had turned into a 
"snowstorm" over the weekend instead...please rest assured, 
I'm not in lala land somewhere, but firmly grounded here 
in the Midwest.  Our columns go out in the middle of the 
week and that mini "heat wave" was certainly trying it's 
hardest at the time. 

Of course anyone that lives anywhere near this area knows 
exactly what a flip flop the weather can do in a matter of 
hours, so bear with me when I get over-excited about 
sunshine and warm weather, I just can't seem to wait...

It seems regardless what type of diet plan we've been or 
currently are on, things at times can get rather repetitive 
and boring with the foods we eat.  The same old breakfast, 
lunch and dinner can have us searching mindlessly for new 
and different mouth watering foods to nibble on.  Which, if 
not careful can have us overeating and take us right out of 
our disciplined routine in no time flat.

Snacking especially is something we have a tendency to do 
more often when we're bored, lonely and/or depressed. And
settling down for the evening, watching TV always seems 
like the perfect time to have that little snack in hand.

Rather than trying to avoid snacking altogether, learning 
better snacking habits can actually help us achieve our 
weight loss goals by keeping our blood sugar levels 
constant and our metabolism running steady throughout 
the day.  

Today we'll continue with Part-2 of our 10 Pound Weight 
Loss Plan with some smart and healthy snack ideas and 
secrets and suggestions we all should know.


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Snack Ideas!

On the Run: 

*  One small box raisins

*  Fresh fruit

*  1 small bag pretzels

*  1 cup sugar-free frozen yogurt

*  6 small rice cakes

*  Fat-free yogurt

*  Cereal or breakfast bar

*  1 cup trail mix (make your own by mixing nuts, seeds, 
   cereal and dried fruit)


*  Baked apple (microwave an apple stuffed with raisins and 
   sprinkled with cinnamon: top with 1/4 cup fat-free 
   vanilla yogurt)

*  20 reduced-fat tortilla chips with 1/3 cup salsa

*  Fresh fruit

*  1/2 cup sorbet

*  Chunks of fresh fruit with fat-free yogurt "dip"

*  Celery stuffed with peanut butter

Cheap and Easy:

*  Three cups popcorn (use reduced-fat microwave)

*  1 cup fat-free yogurt, fresh fruit in season

*  1/2 peanut butter sandwich

*  1 serving cold cereal with skim milk

*  Handful animal crackers

*  1/2 cup low-fat cottage cheese with fruit

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More Quick Snack Ideas!

*  Fruit kabobs

*  Frozen fruitsicles

*  Applesauce

*  Low fat cheese cubes

*  Low-fat pudding

*  Sugar-free pudding

*  Sugar-free jello 

*  Pita bread with low-fat hummus

*  String cheese rolled into whole wheat tortilla

*  Leftover slice of veggie pizza

*  Wholegrain cereal dry or with milk

*  Bean burrito

*  Cookie: oatmeal, molasses, ginger snap

*  Soup

*  Cheese quesadilla with salsa and lettuce

*  Fruit smoothie

*  Small salad with protein source

*  Baked pita chips

*  Angelfood cake plain or topped with fruit

*  Whole grain crackers with low-fat cheese or peanut butter

*  Whole wheat bread with peanut butter

*  Graham crackers with peanut butter

*  Frozen whole grain waffle with peanut butter

*  Nuts and seeds

*  Chex Mix  

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Secrets and Suggestions!

*  Keep track of everything you eat and drink.  Write it 
   down as soon as you swallow so you don't forget! No need 
   to estimate calories - just write down the type of food 
   or beverage and the amount.

*  Cut your fat intake in half. That means half as much 
   margarine or butter on toast, vegetables and your morn-
   ing English muffin; half the mayonnaise on your noontime 
   sandwich; and half the oil in the pan when you saute 
   foods.  You get the idea!

*  Include good sources of protein at every meal; chicken, 
   fish, legumes, peanut butter, cottage cheese, eggs and 

*  Eat at least one meatless lunch and dinner each week to 
   reduce fat, increase fiber, and get yourself into the 
   habit of building meals around whole grains, beans and 

*  If you're not currently using skim milk, go down one 
   level of fat content in the milk you use.  For example, 
   if you currently use two percent, use only one percent.  
   If you insist on whole milk, try two percent.

*  Eat at least two servings of fresh fruit every day.  
   Choose whatever type of fruit is in season. 

*  Instead of fruit juice for breakfast or a snack, drink 
   water.  Add a slice of lemon or lime for zest.

*  Include two servings of vegetables with lunch and 
   dinner, for a total of at least four servings per day.

*  Choose one to two servings of foods made from whole 
   grains with every meal.

*  Shut off the TV whenever you eat - that includes meals 
   and snacks.  Studies show that we automatically eat 
   larger portions when we snack in front of the tube, and 
   typically those foods are high in fat and sugar, which 
   means excess calories.

*  Choose calories you can chew - that means drinking only 
   calorie-free beverages (except for milk).  Sodas are 
   loaded with empty calories, and fruit juices provide 
   less fiber and vitamins per calorie than the fruit 
   they're made from.

*  Plan ahead for meals and snacks so you know exactly what 
   you plan to eat.  Last-minute choices tend to be higher 
   on calories and lower in satisfaction.


Did You Know ???

Eating small amounts of food regularly throughout the day 
can prevent binge eating and allow you to increase your 
metabolism which can help you burn calories and lose 
weight more efficiently.  

Is your snacking out of control? Stop by our Diet Buddy 
Forum and share your concerns at... The Diet Buddy Forum

Have a great week everyone !!!

Disclaimer: Since I am not a medical professional any 
statements in this column are strictly based on research I 
have done and should not be misconstrued as medical advice.

          GopherCentral's Question of the Week 

Will President Bush be a valuable asset to Republicans in 
the 2008 elections? 

Please take a moment to share your opinion, visit: 
Question of the Week
Questions...Comments...? email us at: Email Libby

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