CRUNCHY CHICKEN(An All Time Favorite)

I DO NOT USUALLY POST TWO RECIPES IN A ROW

A very dear friend, Bettie M., nudged me and insisted that I post her favorite recipe from my "Light Fantastic Cooking" book. I never could say no to that lady.

CRUNCHY CHICKEN

3/4 cup packaged herb-seasoned stuffing mix
1/2 cup grated Parmesan cheese
1/2 teaspoon paprika
1/4 cup snipped parsley, or a tablespoon dry parsley
8 small pieces of chicken, bone in*
1/3 cup diet margarine, melted

Crumble large pieces of stuffing mix and combine with cheese, paprika, and parsley. *Remove skin from chicken, and dip pieces in melted margarine, then roll in stuffing mixture. Place in large, foil covered shallow baking pan. Cover with remaining margarine and crumbs. Bake in 375 degree oven about 1 hour or until chicken is done.

Serves 4, about 325 calories per serving

*Note: This recipe is especially good prepared with chicken pieces with the bone in. If you prefer to use boneless chicken, cut the baking time down.
*Note: If you do not wish to remove the skin from the chicken, the calories will be slightly higher.

Hint: Omit the cheese and substute 1 1/2 pounds of thick fish filet in place of the chicken.

CORNED BRISKET OF BEEF

A WONDERFUL RECIPE FROM MY CATERING DAYS

2 or 3 pound lean first cut corned beef
water to cover
1 tablespoon mustard
2 tablespoons light brown sugar

Put brisket and any enclosed pickling spices from wrapped package into pot. Bring to simmer. Continue to simmer for 2 hours. Do not boil or meat will become tough. Cut fat from bottom of brisket. Put foil on cookie sheet. Place meat on foil. Spread with mustard and rub brown sugar into mustard. Bake in 350 degree oven for 1 hour. A 2 pound brisket makes about 6 servings of 4 ounces each.

One 4 ounce serving is about 220 calories
Hint: When choosing brisket, look them over carefully. Choose the one that has fat ONLY ON THE TOP. If it has a thin line of fat near the top, it becomes thick when you cook it, and you will have a great deal of waste.
Hint: Use any mustard you wish. My favorite for this recipe is BaTampte delicatessen style mustard.
Hint: If you want to cook two briskets at the same time, use a large pot similar to a Dutch oven.

SOMETHING OLD IS NEW AGAIN

...AND I DO NOT MEAN ME.

I was cleaning a cabinet in the kitchen the other day and noticed a stainless steel steamer that I used to cook vegetables in very often. It had been one of my favorite ways to cook vegetables until I began to do them in the microwave. Another way I cook vegetables now is to put a half inch of water and my vegetables into a large fry pan and put a slightly smaller lid into the pan. The following recipe is prepared in the steamer.

QUICK CORNED BEEF AND CABBAGE

4 ounces lean sliced corned beef (leftovers or thickly sliced from the deli)
2 medium carrots, peeled and sliced
1 medium potato, peeled and sliced
1 cup coarsely shredded cabbage

Put steamer in 2 quart pan in 1 inch of water. Steam carrots 5 minutes and add potatoes. When vegetables are nearly soft add cabbage and cook about 5 minutes. Place corned beef over ingredients and steam about 1 minute, until heated.

Serves 1, about 350 calories

IDEAS-THOUGHTS-(A LITTLE OF THIS AND THAT)

IS TWO FOR THE PRICE OF ONE ALWAYS A BARGAIN?

It is not a bargain if the sale is for your favorite diet mayonnaise and you buy 2 of their 30 ounce size on May 1, 2012 and the label reads: use by June 12, 2012.
Read the dates on your deli cole slaw and cottage cheese. Sometimes the due date on one is 3 days away and the ones in back of them are 15 days days away. Advice: read the label, read the label....read the label!

THE MARKET MAY BE GOING UP BUT PRICES OF WATERMELON JUST WENT DOWN

It went from 79 cents a pound down to 59 cents a pound..I never purchase a whole melon even if they are small because you never know the quality of what is inside. If you do not know how to pick a good piece of melon, ask someone who works in the produce department for help.

BREATH SPRAY INSTEAD OF DESSERT?

Why would I even think of suggesting that? If you are trying to lose weight and know that once you start eating sweets you have no won't power use a little breath spray and dessert will not tempt you.

LEARN HOW TO SLOW DOWN IF YOU EAT TOO FAST

There are several ways to slow down and make your meals more satisfying. Chew and swallow each bite before taking the next. If that does not work well, put a little timer or a watch in front of you and make your breakfast last 10 minutes and lunch and dinner at least 20 to 30 minutes. You could also put your fork or spoon down between bites.

Funny story: There was a spa open years ago by a cereal tycoon named Kellogg. His staff insisted that the 'guests' chew each bite 25 times'. I don't know the rest of the story, but the 'guests' may have gone to a neighborhood restaurant and gobbled a steak.

WOW=Words of Wisdom
WOW There is no magical route to losing weight. It is sometimes difficult but never impossible.

HOT AND CRISPY WRAP RECIPES. YUM!!!

CHEESEBURGER WRAP

3 ounces lean ground beef
1 small onion, chopped
1 slice fat free cheese
1 8 inch flour tortilla (100 to 120 calories)

Saute' crumbled beef in a large skillet until meat is cooked and drain fat. Meanwhile, cook onion in microwave a minute or so, until onion is soft and add to drained beef. Sprinkle with salt and pepper to taste, or mix with one tablespoon of barbecue sauce. Soften tortilla in the microwave about 25 seconds. Place beef mixture toward the center of the tortilla and top with the cheese. Fold in half. Place the wrap in a heated small George Forman Grill, round side up and close the lid.
Check in about 3 minutes and turn. Lightly spray the top of grill and cook 1 minute longer.

Serves 1......................................about 320 calories
Hint: If you have a large George Forman Grill, it does not work well and will press the sandwich too flat. A good substitute, would be to use a double sandwich grill or the flat side of a waffle iron.
Hint: A half of pita bread very lightly toasted, works well as a substitute for the tortilla.

APPLE PIE WRAP

3/4 cup peeled, sliced apples
a dash of cinnamon sugar
half of a pita or a tortilla

Serves 1.....................................about 165 calories

Heat or toast the pita or tortilla and follow directions on the above recipe. Taste the cooked apples before sprinkling with cinnamon sugar. (the apples often become very sweet when they are cooked.)

THE END OF A ROMANCE

The following poem from a book that I self published tells my whole story:

Food:

“Ah, what happened to the girl who used to be,
Who would eat 8 cookies with her tea?
The honey buns sit stale and dry,
The crust now gets soggy under your pie.
A pound of steak was just your style,
Now your plate with food, you never pile.
Leftover spaghetti was your favorite brunch,
Now your children pack it for their lunch.
Your romance with us is a thing of the past,
How could a person change so fast?"

Dieter:

"Dear food, I never thought you'd feel this way,
you, who would remodel my body, as if it were clay.
You made my weight go up and down,
you were King, you wore the crown.
You said you were there to comfort me,
but you never ever set me free.
I won the round and then the match,
I shall never eat brownies by the batch."

LET'S TALK ABOUT PEANUT BUTTER

CRUNCHY OR CREAMY, "THAT IS THE QUESTION."

If someone were to show you both types of Jif or any brand of peanut butter, the stats would read the same for the crunchy and the creamy: 'two tablespoons equal 195 calories'. There is more to this story. The creamy spreads much better, and you will use half the amount of creamy than crunchy on a slice of toast.

I have a solution as to how you can use crunchy peanut butter so that it will spread more easily and you will use much less; plus it tastes better than any peanut butter I have ever eaten. I lightly toast my favorite Kangaroo whole wheat pita half (it is packaged that way). I place about a tablespoon of Jif Crunchy peanut butter into the pocket and put it in the microwave for 22 seconds. The peanut butter gets softened and warm and spreads like a dream. The bread is 90 calories and the sandwich is just under 200 calories.

The wrapper from the bread shows a picture of a cold salad filling into a pocket. I could think of 20 better, more appetizing ways to fill that pocket. To name a few recipes from my book: Cheeseburger Pocket, made with cooked crumbled hamburger, fat free cheese and sauteed onions, Tuna Melt, Apple Pocket Pie, and Roasted Vegetables and Cheese. I will post a recipe soon for the hot and crispy wrap/or pocket.

ORIGINAL POEMS TO LOSE WEIGHT BY

THE DESSERT CART

"This" and "that"

And "these" and "those"

Are words that added to my woes.

But, if I'd like

A bunch of beaus

I'd better add

A lot of "no's."

HER LURID PAST

Little Bo Peep

Has lost some sleep

Because of what's behind her.

She ate and she ate

She cleaned every plate--

Now her rear is a vivid reminder.

ADVICE AND HINTS TO HELP YOU LOSE

LOSERS ARE WINNERS IN THE WORLD OF DIETING

Hint: Always order the dressing on the side when dining out. Do not pour the dressing over your salad unless you limit yourself to 2 teaspoons. They are often 90 calories a tablespoon. Dip your empty fork into the dressing BEFORE YOU PUT THE SALAD ON YOUR FORK. Other ideas would be to bring you own low calorie dressing, or to squeeze a few lemon wedges over your salad or mix 1 teaspoon of oil with about 2 tablespoons of vinegar.

At a salad bar, try putting a little cole slaw on your salad instead of dressing. Avoid any salads mixed with mayonnaise or heavy with oil. Examples: pasta salad or tuna salad.

Hint: If you want to limit the cholesterol from egg yolks, mix one egg with 2 egg whites instead of using 2 eggs, or use an egg substitute.

Hint: The best rule of thumb is: DO NOT feel that you should get your money's worth when you dine out. If you are served a large meal, leave some food on your plate or put it in a doggie bag.

Hint: If you give into temptation at lunch and eat a large corned-beef-on-rye, or an Oriental luncheon platter which includes egg roll, a portion of fried rice, plus the main course; a tossed salad with diet dressing and a piece of fruit should be considered dinner.

WORDS OF WISDOM: While you are dieting, make a list of the bad eating habits you had that put the weight on you...too many sweets...double or triple starching at one meal...too many fried foods or overeating in general. Once you have compiled this list, make positive plans of how you are going to break or control these habits.

AN EMAIL FROM A READER

Hi Diet Lady,

I have been reading the posts on your blog for over a month. The dieting hints, recipes and poems are great, but you do not mention exercising. Could you furnish us with some ideas.?
Fran

Dear Fran,

I am a firm believer in exercising. I did write about my experiences through the years with exercising about 2 months ago. How much or little we do, depends on our health issues and sometimes our age.

When I first began teaching my Diet Masters classes at age 40, I progressed from doing pool exercises once in a while, to almost on a daily basis. I added walking 2 miles around a beautiful nearby lake when I had the time. It soon grew to 3 miles, 5 times a week.

When I was 61, I began to use a mini trampoline in the house to the music of Billy Ray Cyrus. I consulted with a personal trainer to learn if it was the right form of exercise for someone my age, and they approved. I used 2 sticks with a rubber tip for balance. I continued using it for about 15 years and would bring the trampoline to my classes once a year and do a demonstration and show off a little.

Let's not mention age: My exercises these days are walking around the pool patio at a fast pace, ten times every day: weather permitting, with walking sticks. When the pool is warm, I finish the walk with pool exercises. I do several different ones, but my favorite is to use foam weights.
From there I enjoy our outdoor shower.

Last but not least, is using my wonderful stationary bike that my sister Bobbie bought me about 2 years ago for 20 minutes almost every day. CONFESSION: I do this to the beat of Billy Ray Cyrus. (guess I still have a crush on him)

Hint: If any of you readers have arthritis, going into a warm, 80 degree pool is the best thing for it, and going into a cool pool is the very worst.

ORIENTAL HOUSE SOUP RECIPE

FALLING IN LOVE AGAIN

No, there is not new man in my life. I prepared the following recipe from the "Dining the Trim Weigh" book that I published, and it was so good that I plan to make it much more often from now on.
HOUSE SOUP FOR ONE HUNGRY PERSON

2 cups low sodium chicken broth
1 tablespoon reduced sodium soy sauce
1/2 cup bamboo shoots, rinsed and drained
1/2 cup chicken breasts, sliced in bite sized pieces and cooked
4 cooked shrimp, optional
1/2 cup snow peas, cut diagonally
1/2 cup mushrooms, sliced
1/2 cup thin noodles, cooked

Mix broth with soy sauce and bring to boil. Add remaining ingredients and simmer about 5 minutes; until vegetables are cooked.

Note* If you do not limit the sodium in your food, you may want to add a teaspoon of salt.
The recipe as it stands, is one very huge serving; similar in size to 'House Soup for Two' in an Oriental restaurant.
Hint: When you prepare snow peas rinse and pull the thin string down the side before cutting
Serves 1.................... 295 calories per serving..

THE MAN WHO PUT TEARS IN MY EYES

I HAD TO BITE MY TONGUE AT WENDY'S

He was a young very overweight man ordering something that was new on the menu and he was the last person that should have been ordering it. This was a huge plastic bowl full of fries with several large ladels full of melted cheese covering it and a little chili..The chili by itself is a great item to order there..A small serving is 210 calories and the large size, about 310.

The fries had to be at least 600 calories The cheese that was full of saturated fat and must have been 500 calories.

WHY DON'T FAST FOOD CHAINS HAVE MORE LOW CALORIE ITEMS?

I have read that all of the larger chains have offered them on their menus but with the exception of oatmeal, they just do not sell and they cancel them. They do have choices on their menus with moderate calories. I order a spicy chicken wrap without the mayo. It is a nice little piece of crispy fried chicken with a little lettuce and a tiny sprinkle of cheddar cheese. It is listed at 325 calories, but without the mayo it would be about 250 calories. I also have a small salad with diet dressing and unsweetened iced tea.

DON'T OVEREAT BECAUSE IT IS NEAR YOU

FOOD IS ALWAYS COAXING US TO INDULGE WHEREVER WE GO

It can be anywhere: At Dunkin' Donut when you only went there to buy 4 pounds of coffee/ that cake and ice cream at your children's or grand kid's birthday party/the bagels and cream cheese at the condo meeting/and the people who push samples at our local super market and especially at Costco. They can even trap us in their food court as we arrive or are on our way out.

A STUDY TAKEN BY THE NEW ENGLAND JOURNAL OF MEDICINE

They found that the people who were in their study that did not keep written records, exercised 51% less than they thought they did and ate 47% more than they would admit to.

EXCUSES AND SOLUTIONS

Q..They have the best desserts in my favorite restaurant. How can I resist?
A. Remind, yourself that you will just enjoy it for 2 to 10 minutes and it could ruin a whole week's weight loss. The best answer that I could give you is not to order it in the first place, but another option is to slice off about 1/20th of the serving (about 3 smallish bites) and 'stop right there'. To insure that you will not eat any more offer it to a friend. If all else fails, sprinkle some salt on that $6 dessert..The best money you ever wasted!

Q. The fried shrimp special on the menu is so...tempting. How can I stay on my diet?
A. Order steamed shrimp in the shell and eat as many as you wish with cocktail sauce, along with vegetables and a small baked potato with sour cream. (If the potato that they serve is
fairly large, cut it in half.) An even better idea is to order the fried shrimp that you love. Eat 2 of them with the coating and remove the coating from the others.Remember that tartar sauce is 90 calories per tablespoon.

A note from Louise,

The material in the previous post will help you make the right choices. You should make notes from them and keep it with you when you dine out.

SPINACH SCHEHERAZADE (a prize winner)

THE RECIPE WON FIRST PRIZE FOR A MAIN COURSE DAIRY DISH
(I did not mention that it was low calorie)

1/4 cup onion, finely chopped
1 clove garlic, minced,
1 tablespoon diet margarine
9 ounce package of frozen spinach, cooked and well drained
1 cup cooked rice
1/4 cup grated Parmesan cheese
1/2 cup shredded part-skim Mozzarella cheese
1 egg, plus 1 egg white, slightly beaten
2/3 cup skim milk
1/2 teaspoon salt
dash pepper
Saute onion and garlic in margarine until tender, but not brown. Put into bowl. Add spinach, rice, Parmesan and Mozzarella cheese. Mix well. Combine eggs, milk and seasoning. Stir into rice mixture. Turn into spray-coated 9-inch Pyrex pie plate. Bake in 350-degree oven for 45 minutes or until set.

Serves 3..................................................about 240 calories

If you readers are not familiar with who Sheherazade was..She told stories for 1000 nights to save her life. I may only write 1000 posts instead...not as life saving, but fun for us both.

I LOVE TO 'MOTHER' MY STUDENTS & READERS

In one of the books that I have self-authored I offer 32 days of calorie counted meals. Each of them totals under 1200 calories a day. I know that we do not all have the same tastes and I have hints that gives you many options . The following material will give you examples of how I 'mother' you.
Hint: As I worked out the menu for each day, I realized that the calorie counts were between 800 and 1200 calories. It was not my intent, as I feel that women should eat about 1200 calories a day to lose weight healthily and effectively and men 1500 calories.
Should I add more food?
No, I give the readers many options to choose from.

This book is adaptable। Example: The four ounces of shrimp or crab meat in the salad are 100 calories। The salad lunch can become a sandwich। Just exchange the Melba toast for bread.
Hint: It is not necessary to use any particular brand as long as the calories are similar.
Hint: If you want to limit the cholesterol that are in the two scrambled eggs listed, substitute it for 1 egg and 2 egg whites or just use egg substitutes.
Instead of 2 tablespoons of lite mayonnaise that total 100 calories, substitute it for the same amount of low fat that totals only 30 calories.
Note: Become a label reader: Every brand has different calories for the same item.

SOME HEAVY LIGHT POEMS

INDIAN GIVERS PAY

Jack and Jill went up -the-hill,
He chased, but never caught her.
Jack's too fat to run I fear,
From eating the candy he brought her.

A TART CONCLUSION

The Queen of Hearts
She baked some tarts
All on a summer's day.
The Queen of Hearts
She ate the tarts
And her waistline just slipped away.

A FEW WORDS FROM THE AUTHOR

GETTING TO KNOW ME

My name is Louise Lawhon and have semi retired from a forty year career of being the owner of Diet Masters. During part of that time I also catered fattening food for 15 years. I also taught low calorie gourmet cooking for adult education. I smile with happy memories.

EACH FACET OF MY CAREER HAS BEEN A BLESSING. I FOUND THE PERFECT NICHE IN LIFE AND HAVE MET MANY INTERESTING PEOPLE.

IF I HAD NOT BEEN A COMPULSIVE EATER AND OVERWEIGHT AS A YOUNG WOMAN, I NEVER WOULD HAVE BEEN LED TO THIS MARVELOUS METHOD OF COOKING THAT I SHARE WITH SO MANY.

I HAVE MANY RECIPES THAT I WILL SOON SHARE ON THIS BLOG THAT WILL
HELP YOU FIND THE GIFT-MY GIFT TO YOU-THE GIFT OF SLIMNESS.

SOME 'FISHY FACTS'

FISH CALORIE COUNT FOR ONE POUND OF RAW FISH FILLETS

flounder............................358
grouper.............................395
haddock............................358
halibut..............................454
king fish............................476
mackerel............................866
perch..................................399
red snapper........................442
salmon...............................984
swordfish............................550

note* Although the calories for the mackerel and
the salmon have the highest calories on the
list, they are the healthiest because the fish
oil found in them lowers cholesterol.

SHELLFISH, ONE POUND WITHOUT THE SHELL

crab meat...........................424
lobster................................432
scallops............................. 368
shrimp............................... 412

note* Several years ago people were told that shellfish
were VERY high in cholesterol and that we should
stop eating them or greatly limit our consumption.
ABOUT A YEAR LATER,THAT SAME SOURCE
CHANGED THEIR THEORIES AND SENT OUT
WORD THAT THEY HAD SO LITTLE FAT THAT
THERE WAS NO DANGER IN EATING SHELLFISH
FAIRLY OFTEN. "WHO OR WHAT DO WE TRUST?"

I USED TO RESIST TEMPTATION TO OVEREAT

NOW I NEVER HAVE TO!

Food was always tempting me before I became the master of Diet Masters. When I was not overeating, I was always dreaming about opening that bag of cookies in the cabinet. Getting on the scale would often depress me. I knew the reasons why I gained weight, but I did not have the willpower to stop overeating. I wasted days and years of being in the clutches of 'the old devil food'. Finally I really woke up on my 40th birthday and although I cannot put the feelings into words: it was like help came from above.

At first, I made rules to follow on my new eating pattern and it soon became second nature to me. After several months of happily eating in moderation, I no longer felt like eating large amounts.

REMEMBER: FOOD CANNOT WALK OR TALK AND IT HAS NO HEART: DO NOT LET IT DICTATE HOW LITTLE OR HOW MUCH YOU WILL EAT.

LOVE LETTERS NOT FROM MY HUSBAND

A BASKET WAS FILLED WITH THEM AT DIET MASTERS 25th ANNIVERSARY PARTY

Although I have been retired for over a year, I still feel that I am helping people with their weight problems with this blog. I get up each morning with a purpose. My life is filled with family and friends but Diet Masters will always be in my heart.

The following letter was written in 1996:

I WOULD LIKE TO SAY THAT WITHOUT LOUISE LAWHON I WOULD STILL BE MISERABLE AND UNHAPPY WITH MYSELF. DUE TO A WONDERFUL PROGRAM AND A GREAT LADY, I AM GLAD TO SAY THAT I LOST 35 POUNDS AND I AM ON MAINTENANCE ALMOST A YEAR NOW.

I FOUND THIS PROGRAM EASY TO FOLLOW AND WITH LOUISE'S INFORMATION AND GREAT KINDNESS, I FOUND IT TO BE EASY TO LOSE WEIGHT AND STAY ON MAINTENANCE. HER KNOWLEDGE OF FOOD AND CALORIES AND WHAT TO EAT WHEN AND WHERE HAS BEEN A GREAT HELP.

I NOW LOOK GREAT AND FEEL GREAT. I HAVE SENT MANY OF MY FRIENDS TO DIET MASTERS. LOUISE IS KIND AND UNDERSTANDING AND WHOEVER SEES ME TELLS ME HOW FANTASTIC I LOOK. I SAY THAT WITHOUT LOUISE, I COULD NEVER HAVE MADE IT.

HER COOKBOOK AND HER DIETING PLAN ARE WELL WRITTEN AND EASY TO FOLLOW.

AS LONG AS THERE IS A DIET MASTERS I WILL BE THERE. THANK YOU AGAIN FOR MAKING MY LIFE AND MY LOOKS BETTER.

BEST REGARDS,
SANDRA WITTLIN

THE MAN WHO ACTED STRANGELY

MY SECOND CAREER

I thought that I would put a little mystery into the title. I began my Diet Masters program in 1971 and soon after began teaching Low Calorie Gourmet cooking. Without going into details, in 1977 I began catering very fattening food. My specialty was preparing homemade marvelous hot hors d'ouvers (most of them deep fat fried). I stayed slim during the 15 years that I did the catering.

THE STRANGE MAN STORY

THERE WERE ABOUT 40 PEOPLE AT THE PARTY AND THE WAITRESSES AND I SERVED TRAYS OF ABOUT 12 TYPES OF HORS D'OEUVRES FOR ABOUT AN HOUR BEFORE DINNER. PEOPLE RAVED ABOUT THEM, AS USUAL, BUT THE 'STRANGE MAN' JUST NODDED HIS HEAD AND REFUSED TAKING ANY OF THEM.

JUST BEFORE DINNER, HE SMILED AND HELPED HIMSELF TO A FEW. I HAD A FEELING THAT I KNEW THE REASON. THE HOSTESS CAME INTO THE KITCHEN AND TOLD ME THAT HE WAS ON A STRICT DIET.

THE LESSON TO THIS STORY IS THAT THE 'STRANGE MAN' WAS NOT STRANGE. HE WAS SMART ENOUGH TO STAY ON HIS DIET. HE WAS WAITING UNTIL WE WERE JUST ABOUT THROUGH SERVING TO HAVE A TINY AMOUNT OF THE APPETIZERS THAT HAD LOOKED ESPECIALLY GOOD TO HIM.

KEEP AWAY FROM FATTENING APPETIZERS

HIGH CALORIE APPETIZERS

FRIED EGG ROLLS*
FRIED MOZZARELLA STICKS
TEMPURA
FRIED ONION RINGS
CHOPPED LIVER

LOW CALORIE APPETIZERS

FRIED EGG ROLLS WHEN YOU REMOVE THE WRAPPER*
SHRIMP COCKTAIL
GEFILTE FISH
A SMALL CUP OF SOUP*
A LOVELY, COLOR FULL ARRAY OF VEGETABLES*

* NOTE: ONE FRIED EGG ROLL IS ABOUT 200 CALORIES. IF YOU REMOVE THE WRAPPER, 6 EGG ROLLS ARE ABOUT 200 CALORIES. (I would instruct my class members to make an incision in the center of the egg roll and eat the filling only).

ONE SMALL CUP OF MOST SOUPS SUCH AS BROTH OR V8 JUICE WITH VEGETABLES ADDED ARE USUALLY 30 CALORIES TO 100 CALORIES. EVEN CHICKEN NOODLE OR RICE, IS NOT MUCH HIGHER IF AT ALL. ALMOST ANY SOUPS WITH THE EXCEPTION OF THE FOLLOWING ARE UNDER 100 CALORIES:

THE MOST FATTENING SOUPS ARE THE CREAMED VARIETIES SUCH AS NEW ENGLAND CLAM CHOWDER AND FRENCH ONION SOUP WITH TOAST AND MELTED CHEESE ON TOP. A MERE CUP WOULD BE ABOUT 200 CALORIES.

NOTE* IF A DIP IS SERVED WITH THE VEGETABLE APPETIZER, SOME OF THE DIPS CAN ADD MANY EXTRA CALORIES.

GREAT BITS OF DIETING ADVICE

NEWLY LOST WEIGHT IS DYING TO RETURN BACK

1. SOMEONE LOST 3 POUNDS IN 4 DAYS AND TELLS THEM SELF: "I HAVE BEEN SO GOOD, AND I DESERVE A DAY OFF". IF THAT PERSON INDULGES HEAVILY FOR ONE DAY, THEY CAN RE-GAIN THE 3 POUNDS IN ONE DAY.
(It seems unbelievable but it is true...I lived that way before I became 'the diet lady')
A 2 WEEK AUTOMOBILE TRIP WOULD OFTEN BE A GUARANTEE FOR ME TO GAIN 15 POUNDS.

DO NOT DWELL ON PAST FAILURES, SUCH AS:

1. I ALWAYS START RE-GAINING WEIGHT ONCE I LOSE 20 POUNDS.

2. I NEVER WAS ABLE TO STAY AT MY GOAL WEIGHT FOR MORE THAN 3 MONTHS

3. I GAINED BACK 8 POUNDS AND I KNOW THAT I AM GOING TO REGAIN IT ALL BACK.

4. I NEVER COULD BREAK 160.

THE KING OF THE WEST IS COMING DELICIOUS!

THIS IS THE BEST BRAND OF HONEYDEW BUT IT ONLY COMES IN JULY

I find it in my local Publix super market, but I am certain that it must be available in other states except Florida. One cup of diced honeydew is 56 calories and a pound slice of it including the rind is 106 calories. A plate of the melon encircled with beautiful sliced red strawberries and/or other colorful fruit could make an eye appealing dessert. Add more fruit with a small cup of cottage cheese in the center and it could be called lunch. HOW ABOUT HAVING A 120 CALORIE RAISIN ENGLISH MUFFIN OR A 90 CALORIE KANGAROO WHOLE WHEAT POCKET TO MAKE IT INTO A FILLING MEAL?

Total calories for one cup of the melon with about 5 strawberries, 1/2 CUP OF MY FAVORITE 90 CALORIE COTTAGE CHEESE AND THE PITA would total 250 calories.

THIS RECIPE JUST LISTED IS ONLY 250 CALORIES..NOT TOO HIGH FOR A BREAKFAST.
IF YOU WANT IT AS A LUNCH, YOU CAN CALL IT A "CHEAP CALORIE" LUNCH OR GO FOR THE GOLD AND DOUBLE THE FRUIT AND HAVE THE ENGLISH MUFFIN.

DEVELOPING GOOD DIETING HABITS

IT IS NOT ABOUT WHAT YOU DON'T EAT..BUT WHAT YOU EAT AND EAT AND EAT

Stop snitching food while you are preparing meals. Example: When you are making a turkey and cheese sandwich and you eat 2 slices of turkey and 3 slices of cheese along with part of a roll,that can add up to 400 calories. Then you nibble on 10 olives and marinated artichokes that are are nearby for the salad you are making put another 150 calories to that 400 calories.

CALORIE AWARENESS OPENS OUR EYES

A 12 OUNCE CAN OF COKE LOOKS SMALL BUT IT CONTAINS 3 TBSP. SUGAR..150 CAL.
A SINGLE PIECE OF CANDY FROM A ONE POUND BOX=65 CAL. 10 PIECES=650 CAL.
WHO WOULD EVER EAT 10 PIECES OF CANDY AT ONCE?? HELLO!!!!!! I USED TO EAT EVEN MORE THAN THAT IN THE COURSE OF A DAY AND MANY PEOPLE READING THIS MAY HAVE ALSO..WHEN I WAS IN MY THIRTIES I HAD TEENAGE ACNE OFTEN.

THE CRUMBY CAKE EATER

HOW SHE ATE ONE FOURTH OF A CAKE, CRUMB BY CRUMB

My aunt Hilda loved to entertain and was a wonderful cook and baker. She would prepare beautiful meals that always included a lovely layer cake. One woman in the group never would join them for dessert BUT would wander over to the dessert table and start eating all the crumbs around the cake. This habit lasted for a year or two and Hilda's husband, my uncle Barney, who had a quick wit, decided to play a trick on her with Hilda's permission.

THE STORY OF THE SMASHED CAKE

AFTER THE GUESTS WERE SEATED AT THE TABLE WITH THEIR CAKE, UNCLE BARNEY
TOOK THE CAKE INTO THE KITCHEN AND CRUMBLED A FOURTH OF IT INTO TINY CRUMBS. THE 'CRUMB EATER' WAS SEATED AT THE TABLE BUT WALKED OVER TO THE LITTLE DESSERT TABLE AND ATE EVERY LAST CRUMB WITH HER FINGERS.

HOW HILDA AND LOUISE SOLVED THE MYSTERY

When I visited them, my aunt related this strange story and I asked her if the 'crumb thief ' ever spoke about dieting. She answered that the friend did not discuss dieting but her weight did fluctuate . I told her that she must have made a vow to herself that she would not to eat pieces of cakes or pies but that she would allow herself to take whatever crumbs were on the plate. It took someone like myself, who was a compulsive over eater in the past to relate to her mode of eating.

WATER WATER EVERYWHERE BUT HOW MUCH?

READ 12 ARTICLES AND GOT 8 DIFFERENT ANSWERS

My local paper mentioned that March was NATIONAL NUTRITION MONTH and part of their advice was about how much water we should drink. They advised that you should make water consumption a high priority. "Make a gallon of water a day your goal-and even more if you are active" and they continued, including all of the pluses.

I have never agreed with this idea of drinking a full gallon of water a day which was very popular years ago with a major dieting group. After reading this article, I researched to see what Jane Brody, the Personal Health columnist for the New York Times had to say in a book she had written."Every weight- loss regimen urges followers to drink 8 cups of water a day"was her answer.

In 1992 a professor of medicine and nutrition at Tufts University in Boston developed a revised food guide pyramid for Americans over 70. On the bottom of the food guide were 8 (8 ounce) bottles of water.

A book that arrived in the mail today by Robert J. Davis, PhD who has a very impressive background in nutrition and health and his words were: "In general though, there is nothing wrong with drinking lots of water if it makes you feel better or healthier. JUST BE PREPARED FOR THOSE EXTRA BATHROOM TRIPS TO INTERFERE WITH THE NUMBER ONE HEALTH PRIORITY FROM THAT SURVEY OF WOMEN: GETTING ENOUGH SLEEP".....AMEN!!!!!!!! ("lots" meant about 8 cups)

"BUT MY STOMACH TALKS TO ME"

MY SOLUTION IS TO TALK BACK TO IT

SOMETIMES YOU ARE INNOCENTLY WATCHING TELEVISION OR JUST ANYWHERE, BUT USUALLY IT HAPPENS IN THE HOUSE AND IT STARTS TO BADGER YOU TO EAT.
WHEN THE STOMACH SPEAKS, THE NAME USED WILL BE 'PEST'.
WHEN I ANSWER THE NAME USED WILL BE 'MOM' (a strict mom)

PEST: " I want to eat a little something."
MOM: "You don't need anything. You can wait one hour until dinner or eat your salad now."( Actually it is a good idea because you will eat less at dinner.)

PEST: "Oh, I would like a piece of bread and peanut butter, I am a little hungry."
MOM: "You just ate big dinner a few hours ago. You can have it for breakfast with your toast, but just have small spoonful.." (strict Mom will be watching)

SURPRISE, SURPRISE

A FEW EYE OPENING FACTS

1. NOT A SOCIABLE BIT OF ADVICE: Try not to go grocery shopping with your husband, young children or grandchildren. Why? Because they put fattening food into our carts like candy, cake, and potato chips just to name a few. Often, the husband wonders why you have to fill your grocery cart with so many fruits and vegetables that he seldom eats.

2. DO NOT BE JUST A LABEL READER: Be a 'careful label reader'. Example: Some small frozen dinners read: 320 calories, but also say 1 1/2 servings. That would add up to 480 calories for the small container. I have also noticed that some medium-large muffins are listed as 240 calories and in reality, the small print mentions serves 2.

JANE FONDA CONFESSES

3. In the early 90's Jane Fonda used to do videos where she exercised and spoke about how the combination of diet and exercise kept her looking so young and fit. Several years later the TRUTH came out. FOR HER BREAKFAST AND LUNCH SHE MIXED A DRINK MADE WITH PROTEIN POWDER THAT WAS BLENDED WITH WATER AND ICE CUBES AND FEW BERRIES. HER DINNER WAS A LONE SALAD. YEARS LATER SHE ADMITTED TO HAVING BEEN BULIMIC DURING THAT TIME.

THE DIET LADY TO BRENDA'S RESCUE

BRENDA, I AM SURE I HAVE THE ANSWER

IN THE PREVIOUS POST YOU NEEDED A WAY NOT TO GAIN AT YOUR RELATIVES EASTER BRUNCH BUFFET AND MENTIONED THAT SHE PROMPTED YOU TO OVER EAT.

I think you said that you have gained as much as 4 pounds at her yearly 'DIET KILLER' and that you arrive at about noon time. The following, will give you ideas of how to resist temptation.

*EAT A LOW CALORIE BUT FILLING BREAKFAST AT HOME AROUND 11:00 am
* ARRIVE AT THE BRUNCH AT LEAST A HALF HOUR LATE

LOW CALORIE FILLING MENU:

2 slices of thick 40 calorie bread
2 tablespoons sugar free strawberry jam..20 cal.
a big, thick luscious fruit smoothie about 100 calories

LUSCIOUS FRUIT SMOOTHIE

1/2 cup frozen peaches
5 frozen strawberries
about 2 tbsp. frozen blueberries
1 package sweetener
3/4 cup skim milk

directions: Put all ingredients into blender and mix on high until thick.
Hint: You may drink this at home, or while in the car on your way to the brunch as long as your
husband is doing the driving. You will need a thick straw and a spoon.


The total for all of this filling meal is 200 calories.

When your arrive to the 'food pushing cousin's home' you are no longer at her mercy. You will be able to have a good time and be 100% on your diet WITH THIS 'HUNGER MANAGEMENT LESSON'...NO MORE HELPLESS VICTIM!!

After about 10 minutes of greeting the other guests take a little of the fruit that looks the best to you and nibble on it slowly..You are really full from your breakfast at home.
When the 'FOOD PUSHER' TRIES TO LEAD YOU INTO TEMPTATION, GIVE HER A TROUBLED SMILE AND TELL HER THAT YOU MUST HAVE EATEN SOMETHING THE DAY BEFORE THAT DID NOT AGREE WITH YOU, BUT YOU WILL HELP YOURSELF TO A TASTE OF HER SUPERB SAUSAGE-EGG CASSEROLE AND PUT ABOUT A HALF CUP ON YOUR PLATE. IF YOU WANT A LITTLE SOMETHING BEFORE YOU LEAVE, THE FRUIT JELLO WILL BE A GOOD CHOICE IF YOU SPOON OFF MOST OF THE 'REAL' WHIPPED CREAM.

You can have your regular low calorie dinner or some soup or just look in the mirror and tell yourself: "YOU ARE MRS. WONDERFUL...YOU BIT THE BULLET AND NOT THE WAFFLE AND DESSERTS".

Please drop me a message when you have time and let me know how it went.
hllawhon@aol.com
561-585-0373


I

HOW NOT TO GAIN ON EASTER SUNDAY

I RECEIVED THE FOLLOWING DESPERATE CALL FOR HELP

The person who sent this email explained that she and her husband are invited to a relatives huge, fattening brunch buffet every year and she is petrified that she will gain at least four pounds.

Dear Diet Lady,
I am asking for your help with an almost impossible situation. We are invited to my cousin's home for brunch every Easter. I should call it a DIET KILLER rather than brunch. She serves every fattening food imaginable. She does serve some nice fruit but the rest is what gets me in trouble.
She makes a special waffle batter that has small chocolate chips and chopped walnuts. She also has someone in front of the waffle iron who makes them hot off the grill and puts whipped cream or ice cream on them for us. There is also a 'family favorite' casserole that I love that includes pork sausage, eggs and potatoes and shredded cheese that must be 800 calories a cup.
I won't go into all the desserts she has on the buffet table. The lowest calorie dessert she offers is a jello mold, but she even puts real whipped cream on that.

I don't think that even you can help me keep from gaining. My cousin seems to prompt me to eat this and that, especially if she has an inkling that I have been dieting.
Brenda

Dear Brenda,
I am on your side and will come back to you in an hour or so with a plan. I KNOW THAT IT WILL WORK! WE ARE GOING TO BE A WINNING TEAM!!!

DEFINITION OF A CRASH DIET: BLAH!!!!!

THEY ARE LIKE A BAND AID: A WAY TO LOSE 5 POUNDS FAST

They are temporary fixes. You usually lose weight quickly and gain it back even faster. Some examples are the Cabbage Soup Diet, or Slim Fast for your breakfast and lunch and a frozen meal at dinner and let us not forget the Cookie Diet or the Banana and Skim Milk Diet that my aunt Anna went on.

TO BE A SUCCESS IN THE GREAT GAME OF LOSING WEIGHT YOU MUST FIND A HEALTHY SENSIBLE WAY TO ERASE THOSE EXTRA POUNDS WHILE YOU ARE EATING FOOD THAT YOU ENJOY.
MARCH WITH ME TO THE LAND OF THIN...THE DOOR IS OPEN, I WILL HELP YOU IN.
hllawhon@aol.com
561-585-0373
Send me and email or give me a call if you have questions or COMPLIMENTS.

EXCERPTS FROM MY NEW YEARS' MEETING

HAPPY NEW YEAR! WE ARE ALL BEGINNING WITH A NEW SLATE.

There are many things that we won't always be able to be in control of such as our health. We may be able to improve it in many cases by healthy eating and losing weight. We also can't control our grand kids' futures nor can we make the interest rates on our IRA go up even if we pray a lot.
BUT WE CAN CONTROL WHAT WE EAT...THERE IS NOT A PERSON IN THIS ROOM THAT CANNOT LOSE WEIGHT IF THEY SET THEIR MINDS TO IT.
Do I pressure you to lose weight every week?
NO, I AM A GENTLE LEADER. You do not have to write everything down even though it brings excellent results if you do.
Must you allow yourself just one serving of bread a day?
ABSOLUTELY NOT..If you would like sandwiches 3 times a day, I can fit it in for you on my plan. YOU DO NOT HAVE TO BE AN 'A STUDENT'. JUST KEEP TRYING...FOLLOW MY ADVICE..AND YOU WILL HAVE A SIZABLE LOSS THIS YEAR..

THE FAT FREE TRAP

If you are tempted to purchase cookies or other items that have the following words in bold print: FAT FREE or LOW FAT, they may still be as high in calories as the regular ones that the same company manufactures. EXAMPLE:Regular potato chips in most brands are 150 calories
per ounce and their BAKED LOW FAT variety have almost the same fat and are 140 calories an ounce.
The average fat free cookie has more sugar than the regular ones and it ends up being the same calories as the regular ones. They have no pity for the poor dieter.
MY ADVICE: READ THE LABEL...READ THE LABEL..READ THE LABEL

I Ordered A 1600 Calorie Lunch

I MUST CONFESS: I DID NOT TAKE ANY HOME IN A DOGGY BAG. I enjoyed the meal with my upbeat friend Anne who had been a Diet Masters volunteer for years. We were engrossed with lots of 'girl talk' and my mind was not especially on the food.

This 'DIET KILLER LUNCH', that I ordered was a tossed salad, no croutons, and dressing on the side. A sensible way to start the meal, but after that came two more dishes in rapid succession.
One was truly the largest "single slice pizza' that I had ever seen. The other dish had a
wonderful nice sized fried chicken parmesan sandwich on a 6 inch toasted hoagie bread that
was smeared with either butter or oil.

This is how much of the DIET KILLER I DEVOURED AND THE CALORIES OF EACH:

Salad: It was served soggy and I ate a few nibbles: calories...........about 10
Pizza: It had to be at least 900 calories and tasted
great, but I was so busy talking I may have eaten only about one eighth if that: calories..........about 110.

The Chicken: MAGNIFICENT!! SUPERB!! THE BEST!!!!
I am not exaggerating..It was a very good sized piece of chicken flavored and cooked to a T. With the greasy bread, it would have been at least 700 calories.
I ate a tiny edge of the inviting bread and ate EVERY LAST DROP OF THE CHICKEN: calories...........about 400
Total calories....about 520

WITH MY MIND FULL OF THE GREAT AFTERNOON WITH ANNE, I FORGOT TO ASK FOR
A DOGGY BAG. MY HUSBAND WOULD HAVE ENJOYED THE PIZZA..

DON'T TRUST SOME ORANGE JUICE LABELS

THE FRONT OF THE BOTTLE READS 100% PURE ORANGE JUICE WITH OMEGA-3

Most people would not go to the back label also unless they are The Diet Lady. Under ingredients it read in large print; 100% PURE FLORIDA ORANGE JUICE. In small print were the following ingredients, MEG-3 (fish oil and fish gelatin) sodium ascorbate* and citric acid*. Contains tilapia, sardine and anchovy.

*ingredient not found in regular orange juice.

The orange juice tasted fair, but the thought of the ingredients will keep me away from buying it again.
(if spell check comes up on your computer on ascorbate and tilapia as not correct, that is the way it was spelled on the bottle.)
hllawhon@aol.com 561-5850373

I'VE BECOME ADDICTED TO THIS BLOG

CAN'T GET YOU OFF OF MY MIND: 3:45am

The following words would not go away and I wanted to share these positive thoughts with you. If you get on the scale with a three pound weight gain after a heavy day of over eating don't tell yourself that you are a dieting falure. Think this way:"I have tripped on my way to thinness and I will pick myself up and start all over again".

Remember my background: I spent 23 years as a compulsive eater and have been happily trim without dieting for 41 years and have helped thousands with Diet Masters.
hllawhon@aol.com

LOSING WEIGHT CAN BE SAD --"WHEN & WHY"?

IT CAN BE SAD IF YOU LOSE AND GAIN THE SAME 20 POUNDS OVER AND OVER

Have you ever heard an overweight friend say, "I can lose weight on my own without help, anytime I want to? Why, I can remember the time that I lost 20 pounds in 2 months"... and on and on they go with their diet stories.

Losing weight and regaining it is like a car stuck in a deep mud hole, managing to pull out, only to fall into a deeper mud hole 10 feet away. SAD!

What I try to do when I post on this blog is to teach you new ways to enjoy foods that are compatible with your individual likes and dislikes.

Getting back to our overweight friend; if she is so successful in losing weight why does she carry those excess pounds around? Does it keep her warm in winter, or does it help her size 18's hang better? No, she is carrying the extra weight because she does not know how to keep from regaining it.

Don't ever feel inferior because you are seeking help with your weight problems. Along with your new slender body, you are gaining knowledge of how to enjoy the foods you like best, and to stay trim for the rest of your life.

An email from one of my viewers prompted me to write this post. She mentioned that these posts very often help her stay focused on her diet..
hllawhon@aol.com 561-585-0373.

3 SHORT POEMS THAT TEACH A LESSON

ADAGE

It 's simply a case
Of mind over matter.
'Cause if you don't mind,
You're gonna get fatter.

REDUCING

My spirit is willing.
But my flesh is weak.
I guess my problem,
Is not unique.

SONG OF THE DIETER

Cry me a river
And sing me some blues
I've got to cut down
Got to learn to refuse.
Got to shake my sad head
With a firm left and right
Whenever I'm offered
A fattening bite.

BREAKFAST- A LARGE PLATTER OF FOOD

HUNGRY ALL THE TIME AND CAN'T STAY ON A DIET? Read this post and the following two, and you will learn how to be able to enjoy 3 filling nutritious meals a day for under 1350 calories.

If you are re-gaining weight faster than you are losing it, could to be because:
A. You are very hungry most of the time and can't seem to stop eating.
B. "JUST BECAUSE."
If it is a little of the both reasons that I mentioned we will get started on my DIET LADY TO THE RESCUE SOLUTION PLAN.

Breakfast #1: One portion of fruit if desired with the Super Pita Sandwich.
Recipe...1/2 pita very lightly toasted(my favorite is 90 calorie Kangaroo whole wheat)
1 egg, whisked, and scrambled (sounds too scant? Add 2 egg whites to recipe)
1 slice of fat free cheese
Scramble the egg in pan and put egg and cheese into the toasted pita.
THE FOLLOWING MAKES IT EXCITINGLY DELICIOUS: Put it in a heated Pam-coated small fry pan for a minute with a heavy mug on top and turn until the cheese melts. Better yet: If you have a small George Forman Grill prepare it in 'the George'.

Breakfast #2: A half cup of your favorite cottage cheese or 1 cup of yogurt under 120 calories. Any bread or crackers under 100 calories and a piece of fruit.
HUNGRY BETWEEN MEALS? Drink iced tea with sweetener, or nibble on vegetables, have part of your lunch early, chew sugarless gum, or take a walk without a snack in your hands.

SIZE OF PLATES

I recommend that you use an 8 inch lunch-sized plate only at breakfast. On my 'rescue plan' you are going to use an oval shaped platter about 13 inches long, and make everything look like LOTS OF FILLING FOOD at BOTH LUNCH and DINNER.

HINTS: ON THE STIR FRY RECIPES MAKE SURE TO USE AS MANY VEGETABLES YOU DESIRE PREPARED WITH PAM..NOT LARGE AMOUNTS OF OIL. IF YOU ARE SERVING 1/2 CUP OF RICE WITH THE MAIN DISH, PUT THE RICE ON TOP, INSTEAD OF MIXED IN, SO IT WILL LOOK MORE PLENTIFUL. When you serve yourself a frozen dinner, have the 3 cups of vegetables distributed on each end of the platter and the frozen dinner in the center. A few sprigs of fresh parsley or lemon wedges adds to the ambiance.

LUNCH - A LARGE PLATTER OF FOOD

NOT A LITTLE MUNCH, A REALLY BIG LUNCH

Now that you had that filling breakfast, please do not stuff yourself because of the name of the post. This is for the people who are mentioned in the breakfast segment. The total calorie count for the 3 meals should be less than 1350 calories, but I do not want you stretch your stomach to such a point that you will never be satisfied with moderate amounts of food.
VEGETABLES: Your choice of up to 3 cups of any non-starchy vegetable. It is best to wash and slice or shred enough of your favorite vegetables for three days to use for recipes, nibbling and salads and put them in plastic bags. If the vegetables are prepared, you will be more apt to eat them.
BREAD FOR SANDWICHES OR OTHER USES: One or two slices of any bread under 60 calories each or one slice of a higher calorie bread similar to my favorite 120 calorie Arnold Health Nut bread. Look for the recipe for the pita sandwich in the breakfast post. It makes an excellent lunch.
LUNCH MENU IDEAS: Two or 3 ounces of any lean meat, fish or poultry for sandwiches, salads or low calorie recipes As many non starchy vegetables as you desire. Any dressings or sauces under 40 calories.
FRUIT: Two small or one large portion of fruit, under 150 calories
.
WARNING: IF YOU ARE DIABETIC YOU SHOULD NOT EAT LARGE AMOUNTS OF FRUIT.
BE CERTAIN TO CHECK WITH YOUR YOUR PHYSICIAN ABOUT LIMITING YOUR SUGAR CONSUMPTION ON THIS, or ANY DIET. MANY OF US ARE NOT AWARE THAT THE NATURAL SUGAR IN FRUIT IS CONSIDERED A SUGAR TO BE WATCHED.

DINNER: A LARGE PLATTER FULL OF FOOD

A FILLING LOW CALORIE DINNER

You already have already enjoyed a lovely, filling breakfast and lunch and we are going to work at making your dinner a 'winner'. I am giving you several choices. It is tailored for those of you that enjoy cooking and the rest of the dieters in this world.
SALAD: Any size salad mentioned in the lunch menu .
VEGETABLES: Three cups of any that I mentioned in the lunch instructions. If you think your are just not a 'vegetable person', make the Thick Smoothie recipe that is listed in the breakfast post or enjoy 3 cups of any low calorie fruits such as honeydew, cantaloupe, watermelon and strawberries. You could also buy some vegetables that you haven't eaten since you were a child and give them another chance. They could be fresh, frozen or canned. Another hint would be to purchase fresh, pre-cut vegetables to save time.
MAIN COURSE: Any of the following. Half of a chicken breast, cooked from the deli or home cooked. Four ounces of cooked lean beef, turkey, pork or 6 ounces of fish.
Any frozen meal under 350 calories (try to opt for the ones that are under 700 mg. of sodium.)
STARCH: Omit the following items if you have a frozen meal over 220 calories. A half cup of cooked brown rice or rice of your choice. A half cup cooked pasta. Half of a medium white or sweet potato.

HINT: You could choose to eat a sandwich for dinner. Substitute the starches listed above for under 120 calories for dinner. The sandwich, with a large salad and/or a myriad of cooked vegetables will become" A LARGE PLATTER FULL OF FOOD.

SUNDAY MORNING (more than a hobby)

EDITING POSTS


Before reading my paper which I love to do on Sunday morning, I was re-reading about 20 posts and making a few small changes. These posts are like re-living a very enjoyable part of my life.
Although I get very few comments to the posts, I do get a few phone calls from readers and mostly emails.

In the future, I shall copy an email they sent and my answer to it.
It is now 7:00AM and I am going to take a little walk around my pool deck at a quick pace before the sun comes up. I do this every morning weather permitting.

hllawhon@aol.com
1-561-585-0373