Resolutions: Setbacks

We have been working on our resolutions, making them achievable, setting goals, accountability and so on. What do I do when I have fallen short of the goals I set? Mistakes should be used as an opportunity to learn, not an excuse to quit. As we mentioned before, weight loss is a lifestyle change. We have to adjust over time to what works best for us and what works best given our lifestyle. Results are achieved by trial-and-error. Don’t be afraid to try. Ask yourself “What was it that kept me from achieving my goal?” Then make the correction and reset your course.

Some of the things our group discovered are:

• One Medical Assistant discovered a love for nuts, ate too many over a weekend and had no weight loss. She now limits the times and the amount of nuts she eats.
• Another Medical Assistant learned that her weight loss was significantly better when she kept her food diary as we mentioned in the Accountability post.
• Several people in the group had weekends, or even weeks, where what they ate was not the best. Each one of them came in on Monday morning, weighed, and resumed healthier eating.
• One staff member discovered that her weight loss was better with varied choices of food.

I personally use Monday morning as my re-start point. There is more of a routine during my work week and less availability of foods I wish to avoid. In other words, if I have enjoyed myself and my food choices during a birthday party or other function, come Monday morning I resume my routine and stick to my meal plan for the week. After years of trial-and-error, I have a good idea of how much I can over-indulge and maintain my current weight. Everyone celebrates from time to time. Focus your thinking on positive results, not on how much we fell short of our goal. Each one of these ladies recognized their mistakes, acknowledged those mistakes, made changes, and resumed their healthier eating routine.

• Focus on the fact that you lost weight, no so much on the actual number
• Keep your focus on the fact that you made healthy choices
• Be proud of yourself for only eating one cookie or only taking a few bites of that birthday cake

We have spent a lot of time talking about healthy carbohydrates and appropriate portions. The big question I get asked is “Exactly how much am I supposed to be eating?”

• One slice whole grain bread is about the size of a DVD disc
• One serving of cooked vegetables,  pasta, rice, chopped fresh fruit or canned fruit is ½ cup, which is equal to the size of half a baseball
• 3 cups of air-popped or light popcorn is a serving and is the size of 3 baseballs
• One serving of baked potato or sweet potato is equal to the size of your computer mouse
• One serving of whole fruit, such as an apple or orange is the size of a baseball
• One serving of fish is 3 ounces and is equal to the size and thickness of your checkbook
• One serving of pork, beef or chicken is 3 ounces cooked and is the size of a deck of cards
• One serving of cheese is 3 ounces. Stack 3 cubes of low fat cheese for a serving
• A serving of shredded cheese is 2 tablespoons which is equal to a 1-ounce shot glass
• 1 teaspoon of olive oil is a serving and is equal to the size of a pat of butter
• A ¼ cup serving is equivalent to the size of an egg

Food Group Servings Per Day

Grains and starchy vegetables 6-8 servings

• Whole grain pasta
• Whole grain tortillas
• Whole grain bread
• Potatoes
• Corn
• Peas
• Dried beans and peas
• Carrots
• Cereals- hot and cold
• Brown rice

Non-starchy vegetables 3-5 serving

• Broccoli
• Cauliflower
• Salad greens
• Green beans
• Onions of all kinds
• Peppers of all kinds
• Mushrooms of all kinds
• Zuchini squash
• Summer squash
• Cabbage of all kinds

Dairy 2-4 servings

• Non-fat milk
• Low-fat or fat-free cheeses
• Yogurt

Lean Meats and Fish 4-6 oz. a day

• Beef
• Chicken
• Fish
• Legumes
• Eggs, liquid egg whites or liquid egg products

Fruits 2-3 servings a day

• Apples
• Oranges
• Grapes
• Cantaloupe
• Canned fruit is low sugar syrups
•  Strawberries

Fats, oils, sweets are to be eaten sparingly

• Olive oil
• Canola oil

Basal-Tomato Skillet

1 to 1/1/4 pounds chicken breast tenderloins
Nonstick cooking spray
Salt and pepper to taste
1 14.5 ounce can diced tomatoes, drained
¼ cup fresh basil, snipped or dried basil to taste
1 9-10 ounce package prewashed spinach or 10 ounce package frozen spinach thawed
2 tablespoons shredded Parmesan cheese

Coat a 12-inch nonstick skillet with the cooking spray. Cook and stir chicken in hot skillet until done; about 5 minutes. Sprinkle with salt and pepper. Add the tomatoes and basil and heat through. Remove from heat and add spinach, tossing until wilted. Divide among 4 plates and top with the parmesan cheese.

Serves 4 (about 2 cups per serving)

Nutrition Facts Per Serving
Calories 170
Total fat 2 grams
Saturated fat 1 gram
Carbohydrates 7 grams
Protein 30 grams

Adopted from: diabeticliningonline.com

Nutty Carrot Cake Bars

Nonstick cooking spray
¾ cup all-purpose flour
¼ cup whole wheat flour
½ sugar or sugar substitute
1 ½ teaspoons pumpkin pie spice
1 teaspoon baking powder
1 cup finely shredded or finely chopped carrot
¾ cup chopped walnuts or pecans, toasted (optional)
1/3 cup refrigerated egg product or 3 egg whites lightly beaten
¼ cup canola oil
¼ cup fat-free milk
1 recipe Fluffy Cream Cheese Frosting (recipe below)

Preheat oven to 350 degrees F. Line a 9X9X2 inch baking pan with foil, extending the foils over the edges of the pan. Lightly coat the foil with the cooking spray. In a medium bowl, combine the all-purpose flour, the wheat flour, sugar, pumpkin pie spice, baking powder, and nuts if using. Add the carrot, ½ cups of the nuts, eggs, oil and milk. Stir until just combined. Spread evenly in the prepared pan. Bake for 15-18 minutes until a toothpick inserted in middle comes out clean. Remove from the oven and cool. Using the edges of the foil, lift the uncut bars out of the pan. Spread top evenly with the frosting. Sprinkle with remaining nuts if desired. Cut into 20 bars.

Fluffy Cream
Cheese Frosting
½ cup thawed frozen fat-free whipped topping
4 ounces fat-free cream cheese, softened
¼ cup low-fat vanilla yogurt
Vanilla to taste (optional)
Sugar substitute to taste (optional)

In medium bowl, beat the cream cheese until smooth. Beat in the yogurt, vanilla and sugar substitute to if desired. Fold in the whipped topping. Can be stored in refrigerator for 3 days or frozen for 3 months.

Servings 20 bars
Serving size 1 bar

Nutritional Facts Per Serving:
Sugar Substitute
Calories 102 Carbohydrates 7 grams
Total fat 7 grams
Saturated fat 2 grams
Cholesterol 5 mg

Granulated Sugar
Carbohydrates 12 grams
Calories 121

Adopted from:
diabeticlivingonline.com

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