DO COOKING SPRAYS REALLY SAVE CALORIES

THE CALORIES LISTED ON THE CAN TELLS US THAT THE AMOUNT PER SERVING IS ZERO.
That is right ZERO! Then why is the Diet Lady asking such a mundane question? When you read the nutrition facts on the spray can of Pam it states 0 calories . You get so pleased and excited that you do not look any further. (You did not notice that the serving size was 1/4 of second spray).

Well my friends, when you turn the can 1/4 to the left it tells the 'whole truth' . It is not a zero calorie product like water or diet soda. If you spray the Pam for a full second it is 9 calories.

This warning does not pertain to 95% of us. I love the non-stick cooking sprays and save hundreds of calories through the week by using them. The following story is a conversation I had with a Diet Masters member who was very frustrated because she was having trouble losing weight while she was being careful and even wrote everything down and counted the calories.
She had even temporarily stopped going to restaurants. In the course of the conversation she told me how she never used oil in her cooking but used a lot of Pam as it did not have any calories. She sprayed it on everything. I asked how much she used, and she said that she bought the small 8 ounce cans....and used two of them every week.

I use one of the cans about every 8 weeks....That would amount to 161 calories a week.. Keep in mind that I am cooking for two. EACH CAN HAS 143 SERVINGS AT 9 CALORIES EACH (1287 calories).

MATH for one 8 ounce can of Pam or a similar product.
1/4 of a second of spray.....0 calories
1 second of spray................ 9 calories
15 seconds of spray..........135 calories
2-8 OUNCE CANS........2574 calories

PS..The member from Diet Masters was cooking for herself. She came to my home and I gave her a cooking demonstration on how to use the cooking spray with a light hand and get excellent results.

3 REASONS NOT TO USE DIET PRODUCTS

THERE ARE ADS FOR PRODUCTS EVERY DAY TELLING YOU ABOUT THEIR MAGIC

1. Pills that speed your metabolism can be very dangerous. They can cause you to hallucinate, or have a racing heartbeat and bulging eyes.

2. At a Belgian weight loss clinic several years ago, they used a Chinese herb called Aristolochia. Within three years, more than 100 subjects had kidney damage and needed to go on dialysis or get kidney transplants. Ten years after taking the pills many developed urinary tract cancer.
The message: IT CAN BE DANGEROUS TO EXPERIMENT WITH DIET PILLS.

3. Several years ago, Robert Linn, an Osteopath, gave his patients a near-fast product called Prolinn, which consisted of plain meat or fish. It turned out that the ingredients included ground-up animal hides, tendons, and bones which were useless slaughter house byproducts that were cooked into a gooey pinkish syrup and flavored with large amounts of artificial cherry, orange or pineapple to disguise the cowhide taste. This liquid formula was soon available in drug stores across the United States. By the time that 4,000,000 Americans tried this product the FDA began to receive reports that many people were dying of heart attacks after several weeks on the diet.

MY MESSAGE IS THAT IF YOU ARE TEMPTED TO PURCHASE ANY DIETING PRODUCTS THAT YOU SEE ADVERTISED IN WOMEN'S MAGAZINES OR NEWSPAPERS CHECK WITH YOUR PHYSICIAN, NOT A DIET DOCTOR, AND GET HIS OPINION.

Note: Not all of these products are dangerous, but many are...

A FEW WAYS TO LEARN TO SAVE CALORIES

THE FOLLOWING HINTS MAY HELP

Hint 1. Choose 3 foods that you normally would add butter or margarine to...like potatoes, rolls, and vegetables...and try having them them without any. You might find that you feel you 'need' a small amount of the diet margarine on the rolls but you are just as content with not using it on most of your vegetables. You can happily substitute two tablespoons of low fat sour cream for 40 calories instead of the same amount of diet margarine on your potatoes for 90 calories.

Hint 2. Don't be fooled with names on packages that have healthy names such as Jack's Natural Honey Bran Carob Bars. They can sometimes contain more fat, sugar and calories than a Milky Way.

A FEW DIETING JOKES

A FEW OF THE DIETS WE GO ON ARE SO RIDICULOUS THEY SEEM LIKE A JOKE

JOKE #1

Young man delivers flowers with a note that says, "FOR YOUR LOSS".
Pretty girl opens the door and reads the card and smiles broadly.
Delivery man asks, "Was the deceased a member of your family"?
The girl laughs and says,

"These are from my boy friend for losing 25 pounds".

JOKE #2

Two friends go for a walk.
First friend says..."You have more T shirts than anyone I have ever seen."
The other friend answers, "I collect them whenever I travel..One of my favorites was from
San Diego".
First friend asks: "Oh, the one that said, 'LIFE IS SHORT, EAT DESSERT FIRST FIRST'?
You haven't worn it in a long time. Did you spill blueberry pie on it?"

Other friend answers, "NO, IT DOESN'T FIT ANYMORE".

I SAVE MY DIET MASTERS MATERIAL

THE FOLLOWING IS AN AD THAT I WROTE IN THE MID SEVENTIES

I came across this ad in my files this morning and it tells the whole truth and nothing but the truth...These were the days when WW had 93 forbidden foods on their program and members were required to eat fish 5 times a week and liver once a week and members were told that many foods were a 'no no'.

WHAT MAKES DIET MASTERS THE BEST DIETING GROUP?

. We offer a food program which is personalized to include only foods that YOU enjoy.
. There are no forbidden foods..
. There are no special foods or supplements to purchase.
. No fish is required.
. You learn how enjoyable a well balanced nutritional diet can be.
. Great for people who love to cook and also for those of you who like to keep it simple.
. There is no charge during your vacation or during maintenance.
. Our meetings are informative, warm and friendly and never dull.
. Most of our members lose weight quickly and keep it off.
. YOU SAVE MONEY...Many groups charge three times our prices. We keep our
prices low because WE CARE.
On the left side of the ad is a complimentary picture of me and the following words.......
For information
Call
Louise Lawhon
(Owner & Director)
(561) 585-0353

HOME FRIED POTATOES BY THE DIET LADY

LOW IN CALORIES AND HIGH IN SATISFYING THE PALATE

When we order these potatoes with our breakfast in restaurants they are usually greasy and seem to be deep fat fried. An order can easily be 400 calories. Just think, if you ordered one egg with 2 strips of bacon plus a bagel with cream cheese your seemingly small breakfast could add up to 1,000 calories. Many restaurants give you the option of ordering sliced tomatoes or fruit instead of the home fries.

You could order the same meal without the potatoes and eat half of the bagel with a dab of cream cheese and it will lower the calorie count to a realistic 400.

The Diet Lady's Home Fried Potatoes

1 6 to 8 ounce baking potato
a few generous shakes of paprika
salt to taste
2 teaspoons softened diet margarine

Scrub potato and cook in microwave until soft. Peel the skin off. Preheat your small or medium George Forman Grill. Cut peeled potatoes in large dices and mix in the margarine. Sprinkle with paprika and salt to taste and mix. Spray heated grill with Pam and spread the potatoes on the surface of the grill. Leave about 4 minutes until brown and turn for a minute or two; until they become crusty.

serves 1, about 145 calories
Note: These potatoes are usually served at breakfast but they make a great side dish with fish, chicken or meat at dinner.

2,550 CALORIES FOR A STEAK DINNER--HOW??

IT DEPENDS ON WHAT YOU ORDER AND HOW MUCH OF IT THAT YOU EAT

I will begin this post with a little scenario. Two ladies go to a lovely steak house for dinner and they are both on a diet. The one who I will name 'Gladys Not So Glad' looks over the menu and decides that since she has been working so hard to lose 20 pounds, she owes it to herself to splurge once in a while and order whatever she wants to.

The other lady who I will name 'Polly The Planner' is thrilled with her 18 pound loss and knows that she has ruined diets from time to time and has made up her mind that she is not going to make the same mistakes that she did in the past.

GLADYS NOT SO GLAD

The waiter puts a basket of rolls on the table and she has 2 with plenty of butter.

2 rolls and butter...450 calories
8 ounces of prime ribs (which were fatty)...800
1 large baked potato (heavy on butter)...500
Salad with dressing...300
Apple Crisp ala mode...500
______________________________________
Total calories...2,550

Note: Gladys did not order vegetables or a cocktail or an appetizer or soup.

POLLY THE PLANNER

No bread...0 calories
8 ounce Petite Filet Mignon (ate half)...200
Ate a half of her baked potato...100
1 tablespoon sour cream...30
Salad dry, dressing on the side...75
Steamed vegetables...50
Dessert (No thank you)...0!
________________________________

Total calories...455
When she came home she treated herself to a 100 calorie
ice cream sandwich.

Polly enjoyed the other half of her filet and potato the
next day.

WE MUST FINISH WHAT WE START

IF YOU ARE WORKING IN AN OFFICE AND THE BOSS GIVES YOU A PROJECT THAT NEEDS TO BE FINISHED BEFORE THE END OF THE DAY, THE TITLE ABOVE IS THE BEST ADVICE FOR YOU TO FOLLOW BUT:

When we are discussing weight loss and food, we should concentrate on NOT 'eating the whole thing'. Not everyone reacts to sweets in the same way. Some of us can purchase a dozen of half cup portions of ice cream that are 100 calories each and enjoy having one a day for 12 days. Another person will eat 8 of them in one day. You have to know yourself and keep food out of the house that you cannot or WILL NOT control.

If you slip up and overeat, when you have made a vow to yourself NOT to cheat on your diet; don't feel guilty...try to analyze what made you slip and changes that will help you to NOT do it again.

A FEW OF THE FOLLOWING HINTS MAY HELP YOU TO RESIST TEMPTATION


Hint: Try to eat more slowly.
Hint: Remember: vegetables are your best friend unless you slather them with butter or oil.
Hint: If you have recently lost 10 pounds, pick up a 10 pound bag of potatoes and vow to keep that 10 pounds off and not regain it.
Hint: Chew sugar free gum while preparing food.

WOW....It is a shame to order and enjoy a delicious low calorie meal in a restaurant and then order and FINISH a 1200 calorie dessert!

LETTER FROM A FAN

Hi Louise,

You promised us a stuffed potato recipe a few days ago, and I would love to be able to make it this weekend as I want to impress my company and still be able to stay on my diet. I looked through my cook books and did not find any similar recipe. I have enjoyed all of your cooking hints and love the way you teach us how to prepare food the easy way and how to save calories.

My best,
Sandy

Dear Sandy,

I am sending it in my next post. After your compliments, that is the least that I can do. Let me know how things go with your meal.
Hints for you: If some of the potatoes are a little smaller than the others, choose the smallest one for yourself and you will save as much as 34 calories from the recipe. An 8 ounce raw potato is 140 calories and the 6 ounce one will only be 106.
I also think that you should have some colorful vegetables that you steam to serve on the side, BUT if you want to draw raves, slice carrots, zucchini, yellow squash, onions, mushrooms and whatever vegetables you enjoy and put on a foil covered,Pam coated cookie sheet and bake. Par cook the carrots, as they take longer to cook. Cook the vegetables in a 425 oven if you are in a hurry and turn in about 15 minutes. Spray vegetables after you turn them and sprinkle with a little paprika. Serve when the vegetables are cooked.

SAUSAGE, ONION AND PEPPER POTATO

THERE WILL BE A FEW MORE VARIATIONS IN FUTURE POSTS

1 medium baked potato (about 8 ounces raw)
4 ounces Italian or turkey sausage
1/2 cup chopped onions
1/2 cup chopped peppers
1/2 cup spaghetti sauce from jar

Remove casing from sausage.
Saute' crumbled sausage and drain fat. Add
onions and peppers and cook until onions are
transparent. Add spaghetti sauce and heat.

Hint: Potatoes taste best when they are prepared in the oven
instead of a microwave. For a quick version, par-cook in
microwave about 2 minutes, and then put in preheated
450 oven for about 15 minutes. Split potato and mash mixture into
potato. Heat in microwave about one minute.
Hint: If you do not plan to use the rest of the spaghetti sauce
that is in the jar, freeze it into small portions.

Serves 1, about 350 calories

BEING AND STAYING TRIM CAN BE MADE EASY

Always remember; there is no food that tastes as good as being slim will make you feel.

I was sorting through some material today and came across something that put a big smile on my face and a giggle from my mouth. It was a paper price tag that I had saved from 1971 that was attached to my first size 8 dress.

I can still visualize the beautiful floor long dress. Women were not only wearing this type of outfit
to formal occasions in those days. I wore it often to a nice dinner house or to the theatre or even to conduct an evening class.

Most mothers save their baby's booties the way I saved my first size 8 dress tag. The reason for my having been so excited about fitting into that size is that a few months earlier, I had worn a very tight size 13 that buttoned up the front with a full skirt. I would have to inhale to be able to close the hook at the waist.

The title of this post promises that being and staying trim can be made easy. More than half of my posts are loaded with dieting hints, recipes, words of wisdom, and even funny or very serious poems.

RESISTING TEMPTATION =SUCCESS IN DIETING

MY MIND IS FULL OF IDEAS THAT WILL ASSIST YOU TO MAKE THE RIGHT DECISIONS

Write the reasons why you want to lose weight in a note book or, better still, clip the list onto your refrigerator.

EXAMPLES: To feel better about yourself....to have better health...to please that certain person in your life....to fit into your lovely clothes that are too tight.
hint: Hang one of your favorite outfits that are too snug on the back of your door and try it on from time to time as the pounds are melting. What a blissful feeling that will give you!

Analyse what your high satisfaction foods are that you can control. For me, it is a delicious sandwich that is under 250 calories for lunch and or dinner along with my choice of a salad or fruit or some rinsed cole slaw or all three of them, which would just total under 400 calories for your meal.

I have another great idea that many of you might LOVE. It is some recipes for baked stuffed main course potatoes..I will feature a few of them in one of my posts soon.

SOME SHORT POEMS ON SUNDAY

THE TIGHT SHOE

There was an old lady who lived in a shoe,
And you know what happened to her, don't you?
She ate too much broth and far too much bread,
And that's why the lady has a middle-age spread!

ELEVENTH COMMANDMENT

Thou shalt not steal
An extra meal
For, if thou dost
Thy figure must
Become, without a doubt,
Robust.

I MAY LEARN

I think that I shall never see,
A diet tailored just for me,
One that lets a chocolate cake,
Contribute to my tummy-ache.
Or gives me a license to indulge,
In all the things that make me bulge.
Verses are made by fools like me,
But diets need some mastery.

Note* These poems are taken from a book that I self published.

WAYS TO REWARD YOURSELF

YOU ARE IN A SUPER MARKET AND TEMPTED TO BUY A FATTENING TREAT

A fattening food that you overindulge in is not a treat: it is a one way street to going off your diet. Buy yourself a calorie free reward such as a new lipstick or some lovely flowers.
YOU OWE IT TO YOURSELF!

THE JOYS OF LOSING WEIGHT:

You start getting compliments...Your clothes fit better....You begin to feel good about yourself.
You don't have to reach your goal before you become happy about your improved figure.
GO FOR THE GOLD! KEEP STRIVING...

CALORIE COUNTS ON VARIOUS FOODS

KNOWLEDGE IS POWER IN THE LAND OF THIN


total calories versus.............. calories from fat
2 tablespoons fat free cream cheese..........................35 .......................... 0
2 tablespoons low fat cream cheese...........................70 ..........................60
2 tablespoons regular cream cheese.........................100......................... 90

LOTS OF DIETING HINTS AND AND FACTS

A STUDY DONE ON DIETING FAILURES WHO FOUND SUCCESS

1. Some people who had previously lost and re-gained weight from various diets 8 times or more and thought that they would never have permanent success have kept their excess weight off for over 10 years.
2. Many people feel it is harder to lose weight and keep it off after age 40. I am living proof that thin begins at 40.
3.Other people think that to succeed in losing weight and keeping it off requires that you eat like a bird the rest of your life. WRONG...WRONG...WRONG! You can eat three moderately sized sandwiches a day: one for breakfast, one for lunch and one for dinner, along with vegetables and fruit and still enjoy as many as 200 calories for sweet snacks every day and NEVER GAIN WEIGHT.

A FEW INTERESTING FACTS

1. Take calcium supplements with food and you will absorb 30% more than you would on an empty stomach.

2. Food does not have to taste salty to be high in sodium.
a 3/4 cup serving of Wheaties has...190mg.
one tenth of a Betty Crocker German Chocolate cake has...360 mg. (without frosting)
1/2 cup refrigerated chocolate pudding in dairy section has...220mg.
1- 3 ounce bagel has...490mg. (without cream cheese)

WOW: LET'S NOT BE SLAVES TO OUR CRAVINGS...IN THE WORDS OF NANCY REAGAN..
"JUST SAY NO"

LOSING WEIGHT WITH POSITIVE THOUGHTS

FREEDOM FROM OVEREATING

When someone asked me when I finally felt that I was cured from compulsive eating the following experience came to mind. It was about 2 years after I had started my Diet Masters program and I threw away some crumbs and broken cookies that were on the bottom of the cookie jar. Don't forget; I was the person who could easily gain 15 pounds on a two week vacation.

A GREAT LESSON

We went on an ASSERTIVE EFFORT WEEK in my class and vowed to get the wrong foods out of the house that we were not able to resist. I also suggested that they planned ahead when going to restaurants and to order the 'diet wise' choices. They wrote a vow that they would not eat anything after 8:00 PM. They also wrote everything down that they ate for a week.


PERMANENTLY GIVE UP FOOD THAT YOU CANNOT CONTROL

My sister Bobbie gave up everything with sugar about 35 years ago and she never looked back. This is a real estate saleswoman who used to make homemade brownies to take to open houses and never touched a crumb.

I gave up hot fudge sundaes in 1971. The closest I came to having one since, was on my birthday 21 years ago. It came with our lunch. I ordered one with the sauce on the side and dipped my empty spoon into the fudge sauce and then put a bite of ice cream on that spoon.

POSITIVE THOUGHTS AND DIETING HINTS

WE WILL START WITH A FEW POEMS

LET TRUMPETS BLARE

Little Boy Blue, come blow your horn,
Mama's lost weight, as sure as you're born.
She looks like a movie star,
Thin as can be.
It's hard to recall her
At one-ninety-three.

A NEW ME

When is the clapping going to stop?
And all those salutes from the band?
I am a star at the drug store!
A hit at the grocery stand!

"How did you do it?" they asked me.

What magical pill did you take?
You're so much thinner than once you were.
Tell us, for Heaven's sake!"

Here is my secret, dear fan club.
Repeat it at will anywhere.
I've latched onto two brand new seasonings,
I'm eating with thought and with care.

WOW: If you cheat on your diet program, never consider yourself a failure..every day is a new chance and every week is a new beginning. Come with me to the land of thin..the door is open; I will help you in.

HOW CAN YOU LOSE WEIGHT AND KEEP IT OFF

IT ALL STARTS HERE

Permanent weight loss doesn't happen overnight. You need a new way to manage food. Read the posts and re-read them from time to time. This material is filled with hints. I want to teach you how to handle temptation with knowledge; not suffering.

Hint:1 When you are ready to devour a fattening snack talk to yourself and say, "I want to lose weight more than anything else". Throw that food away. Ok...you can snip off a very small bite before throwing it way!
Hint:2 If you recently ate, and still think you feel hungry, follow my advice. Hunger pangs usually last less than 7 minutes. Try this idea: call a friend or take a 10 minute walk or get on you stationery bike and chances are, you will no longer feel hungry.
Hint: 3 What do the following words mean? Losing weight is never final. It means that you should be careful not to overeat and go back to the habits that put your excess weight on.
Hint:4 Eat food that you enjoy that is right for you. Stop equating losing weight with hard work. Start thinking:

"This is a new way of life for me...THE HEALTHY, HAPPY WAY OF EATING.
WOW....LOSING WEIGHT AND KEEPING IT OFF (FOR 40 YEARS) WITHOUT DIETING IS JUST LIKE LOOKING FOR A BURIED TREASURE ALL OF MY LIFE AND FINALLY FINDING IT.

I SAVE LOVE LETTERS

THIS WAS FROM A DEAR FRIEND LIL, WHO WAS A VOLUNTEER AT DIET MASTERS

Receiving personal notes from people who love and admire us gives us warm feelings.

Lil was a volunteer for over 30 years and also worked for me for several years when I had my catering business. Just wanted to share this note with you.

Dearest Louise,
Before I start packing, I wanted to write a few lines to my 'EVER' friend. You are always there and always so good to me. I count myself very lucky. Thanks much for your generous gift certificate.
OUR CLASS IS SUCH AN INSPIRATION TO ME. EVERY WEEK I LEARN SOMETHING NEW JUST AS I THINK THAT THERE IS NOTHING ELSE TO LEARN! I GUESS YOU ARE THE ONE THAT MAKES IT ALL HAPPEN...MANY THANKS AGAIN! Love, Lil

Note: Lil was with Diet Masters for about 33 years before she retired but we have stayed close friends. She lost about 46 pounds and continues to have the figure she dreamed of .

CRAZY DIETS FROM 1910 TO 1935

SOME MATERIAL THAT I CAME ACROSS IN MY FILES

In 1910 they were selling Phtoline weight loss tablets that contained arsenic, strychnine, caffeine and poke berries. Arsenic speeds up the digestive tract; and poke berries acts as a laxative.

In 1914 a product came out called Gardner Reducing Machines. You were to stand between two rollers that were supposed to give you a fat shedding massage.

In the 1920s, Lucky Strike promoted its cigarettes as diet aids. "Reach for a Lucky, instead of a sweet". I remember hearing that commercial in the 50's and 60's.

In 1935 an estimated 100,000 Americans tried diet pills containing dinitrophenol, a chemical used in the manufacture of dyes, insecticides and explosives. The regimen was inspired by the observation that workers in World War I munitions factories lost weight. Use fell off by 1938, after several cases of death or temporary blindness.
We still continue, until this day, to have many diets and weight loss schemes that make promises but fore warn us of the dangers. These products are usually offered in huge full page ads country wide.

SOME SWEET IDEAS FROM THE DIET LADY

HAVE YOU A REPUTATION FOR BEING A GOOD BAKER ?

When friends are having parties we often want to bring something and when we ask what we can bring, they mention that they love our home made pastries. Take my advice and do not bake any cookies or brownies...make a pie or a cake. Why?

I remember eating half a tray of brownies as I was cutting them to put on a platter more than once before my Diet Masters days . If you make a cake or a pie it would be embarrassing to walk into the party with a slice missing.

SOME MORE TRUE CONFESSIONS

Our next door neighbor brought over some delightful cookies when the children were young and they were called Snickerdoodles, if I remember correctly. I asked for the recipe and could not wait to make a batch. This was in the days of 'before Pam' and most of them broke as I was taking them off the tray and I ate 21 broken cookies as I stood there. They were not small cookies (for shame).

In earlier posts I mentioned how I ate about 3 half gallons of ice cream a week; and twice in my lifetime I ate a half gallon at one sitting.

I still like a little something sweet from time to time but never enjoy eating vast amounts of any type of food now.

I was standing in line at CVS buying detergents today and noticed a display of bags of chocolate chip cookies. I was reading the stats when the young lady in front of me must have thought I was interested in the price and told me that they were on sale for $2. I told her that I was just checking the calories and they were 140 calories for 4 and 35 calories each. I must admit that I "don't get a kick from champagne" as the song goes, but I do enjoy counting calories.

WOW: Every day when we wake up our bodies are like a clean slate. We have a fresh chance to eat the right foods in the right amounts.
WRITE EVERYTHING DOWN THAT YOU EAT, AND MAKE A FIRM RESOLVE TO STICK TO YOUR DIET.

FROZEN MACARONI & CHEESE FOR A DIETER?

EASY...DELICIOUS...FILLING AND LOW IN CALORIES

The macaroni and cheese that I am raving about is Michelina's Macaroni & Cheese Bake. Sometimes the best things come in small packages and this is as fine example. It is 8 ounces and 320 calories. Most of the fat is not saturated and there is no trans fat.

It would make a nice lunch with a small salad or cooked vegetables. My favorite way to enjoy this dish is to eat half of it as a side dish with some leftover chicken or fish for dinner with a cooked vegetable.

My grandchildren loved it and so did we.

HAPPY MOTHER'S DAY

LISTEN TO LOUISE AND FOLLOW THE HINTS

1. Hint: Don't put food into your mouth every time you have a craving for it. (especially sweets) The more you eat, the more you will want to eat.
2. Hint: Choose vegetables to nibble on when you have the urge to eat 'a little something'.
3. Hint: Intensify your efforts. Think before you eat or overeat.
4. Hint: FOREVER MORE....If you think that you are making an effort to lose weight and are not losing weight; WRITE EVERYTHING DOWN THAT YOU EAT FOR A WEEK.

SOME WORDS OF WISDOM

WOW...The secret to staying happy and healthy according to 'ancient eastern wisdom' is to fill half of your stomach with food, one fourth with water and leave the other fourth of your stomach empty.

SOME THOUGHTFUL ADVICE

WAYS TO KEEP THE WEIGHT OFF WHEN YOU ARE ON MAINTENANCE

It makes sense to realize you cannot go back to the way you used to eat that made you gain weight over and over. You have to make sensible changes.

If you want prime ribs of beef or barbecue ribs eat a half order with a smallish baked potato with a dab of sour cream and no butter. Order your salad with dressing on the side..not with three rolls dripping in oil or butter French fries and maybe a few fried onion rings.

The full order of ribs with the fattening embellishments could easily be 2,000 to 3,000 calories. The half order with the small potato and salad might be under 700 calories.

WOW...TEMPTED TO OVEREAT?? VISUALIZE YOURSELF LOOKING THE WAY YOU WANT TO LOOK. THE TASTE OF FOOD LASTS ONLY FOR A FEW MINUTES..OR EVEN SECONDS. IT IS NOT WORTH IT.

SOME HINTS THAT MIGHT HELP

IF YOU ARE CRAVING COOKIES BUY JUST ONE MEDIUM COOKIE: NOT A PACKAGE

Keep in mind, that there are many fairly large cookies that can rack up between 150 to 500 calories. All of us have a different estimation of what we consider medium or large..Read the calorie counts.

WILLPOWER HAS TO BE BUILT

We all have one mouth, a nose, two eyes and 2 ears, but some of us have willpower and others do not..IT IS SOMETHING THAT HAS TO BE BUILT. There is a constant struggle of being able to control the amount of food that we eat or having food coax us to overeat...WE CAN WIN!!!

A MEMBER WHO REACHED GOAL MISSED CHEESEBURGERS,FRIES AND COKE

When she asked me if she could fit it in her maintenance program I gave it some thought and came up with the following solution. I told her that going to restaurants like Chili's and Friday's should be taboo for these foods as it could be about 1300 calories for the cheeseburger and fries alone.

My suggestion was to get a junior cheeseburger with a small fries and a diet coke at a fast food restaurant for lunch or dinner no more than ounce or twice a week. It would total about 600 calories for the fries and the cheeseburger. Wendy's has a way to save 90 more calories. Their value fries are only 230 calories rather that 320 for the small fries.

ONE LAST HINT FOR THIS POST

Janice, who comes to my home for a private lesson each week, mentioned that she uses 2% milk that is 130 calories a cup because she does not like skim or 1% milk. Most people do not realize that it is very high in saturated fat. I recommended Skim Plus which has a great consistency and color. I mentioned Skim Plus in a recent post and told my readers that most people visualize that 2% milk means that only 2% of the calories are from fat, but the realization is that about 33% of the calories are from fat. She bought it and called to say she loves the Skim Plus.

VEGETABLES CAN BE YOUR BEST FRIEND

VEGETABLE MEDLEY

Vegetable medleys are listed on many of my menu plans in my books and programs. They can be served in the form of a tossed salad or served in a dish similar to a small ramekin and be raw or cooked; with or between meals. I also think that many vegetables that we purchase in cans or jars can make our food look and taste interesting when we mix them with fresh vegetables.

Some ideas would be pimentos, roasted red peppers, sliced olives and marinated artichokes with very little oil. You also might enjoy sliced water chestnuts, hearts of palm, bamboo shoots rinsed, and drained,....and the list goes on.
TOSSED SALAD RECIPE

One to two cups of salad greens and an assortment of any of the following:

Cucumbers, carrots, radishes, green onions, tomatoes, red cabbage, red or green peppers*
*note: Use your imagination: You might like some chilled cooked asparagus or broccoli or some of your favorite raw, or cooked vegetables in this recipe.

VEGETABLE WARNING: A POEM

Pile vegetables upon your plate.
How high? It doesn't matter,
But, careful with the dressing now,
That's what will make you fatter

WHAT I DID WITH THE HUGE BAG OF CHIPS

THEY WERE MY FAVORITE BRAND

Years ago, if they were any brand, I would have eaten them all. The seven grandchildren were spending the night and I filled the house with many different snacks. I forgot to put the large bag of Cape Cod potato chips on the table for them.

I went out for lunch today and just ate a half of a sandwich and a little coleslaw. Later in the afternoon I opened the bag of potato chips and put about 10 of them on a plate. That is the way a person with a normal appetite eats, but before Diet Masters I would have devoured several as I was opening the bag..Then I would have counted out about 20 chips and put the sealed bag away and promise my 'weak self' that I would not eat any more. After that I would continually visit the half empty bag of potato chips. If you are grinning and realize that you have a similar problem...do some thinking about it NOW. Start by writing everything down that you eat and start talking to yourself. "IF LOUISE COULD DO IT, I CAN LEARN MODERATION ALSO. I AM GOING TO WRITE DOWN EVERYTHING THAT I PUT IN MY MOUTH FOR A WEEK. IF I LOSE WEIGHT EATING THIS WAY, I AM GOING TO FOLLOW IT FOR A MONTH AND MAYBE LIVE THIS WAY FOR THE REST OF MY LIFE."

SOME MORE GOOD HINTS

HINT: THE BEST WAY TO PREPARE SALAMI

Your first response might be that we should throw it away as it is not healthy or worthy of being written about on a post about dieting. I never eat hot dogs, bologna or salami but I am not a purist. My hint is how to eliminate two thirds of the calories and almost all of the fat from salami.

Hint:1 Never eat salami cold. Put it on a plate with paper towels on top and underneath the salami in the microwave. Prepare it similar to how you would bacon.
Hint:2 The real winners in the 'diet game' are not those who lose weight faster than most, but those who reach their goal and stay there.
Hint:3 If you have a food that you love dearly, but you cannot limit yourself to a small portion of it, such as ice cream, do not bring it into the house!
Hint:4 Don't be disappointed if you have a slow loss from time to time. Remember, you did not gain it overnight.

THE NEGATIVE NEWS IN THE PAPER TODAY

IT READ: ''FORTY-TWO PERCENT OF AMERICANS WILL BE OBESE BY 2030''

I wonder if that was a statement or a warning. The article went on to list the many health problems that being obese can cause including sugar diabetes, heart attacks and strokes, to name a few. Many of these very overweight people are your dearest friends who you desperately want to help. One thing that you should never do, in my estimation, is to give them unasked for advice or to tell them of the dangers of being overweight. Most of these people know enough to be teaching classes on dieting but they need much more won't power to lose weight. Do not give up on YOUR OWN QUEST TO LOSE WEIGHT Keep trying!!
There is a 'land of thin,' and I hope to be instrumental in helping you in.

If you have any questions about overeating or dieting or anything pertaining to weight loss, email me at hllawhon@aol.com.

BEST CEREAL THAT I HAD IN YEARS

RICE KRISPIES LOSES.......WHEATIES WINS

My husband Hugh, the Texan, had been choosing Rice Krispies as his before- bedtime snack rather than the much healthier Shredded Wheat Spoon Size Wheat'n Bran that was on the same shelf. When I asked him why he avoided eating them he said that they were tasteless.

At the market the other day Wheaties, an old favorite of mine that calls itself, 'The Breakfast of Champions' smiled at me and asked, "Why not try me?" I usually do not eat cereal but tried these and I do not like it, I love it! It may be my imagination, but it has a great crunch and flavor that I do not remember from the last time I tasted it about 10 years ago. It tastes a little sweet, but only has 4 g of sugars which is the equivalent of 1 teaspoon.

I enjoy eating a cup of the Wheaties most afternoons as a healthy snack with 1/2 cup of skim milk. Keep in mind that I am not dieting to lose weight. The calorie count is 133 calories for the cereal and 45 for the milk.

25TH ANNIVERSARY LOVE LETTERS

IN 1997 I HAD A WONDERFUL PARTY TO CELEBRATE DIET MASTERS 25Th YEAR

Present and past members attended. We had over 200 guests and a huge buffet with delicious low calorie food prepared by a professional chef who used recipes from cook books that I had written. We had wonderful music, line dancing, flowers at every table and great entertainment.

I must admit, that one of the highlights for me was that a close friend had asked the people who attended to write their feelings about me and Diet Masters. I have saved these letters in an album along with before and after pictures that I treasure.

The following is from Shirley Gelfand who began at 156 pounds.

"This was different from any diet class I had ever attended. Louise radiated a charm and an air of confidence that made me feel she really cared about me. Louise's Diet Masters complete written program gives us all kinds of wonderful hints on food shopping and preparation...even how to eat in restaurants. I arrived at my first goal of 15 pounds in 6 weeks but decided that I loved eating this way and continued. I am now the same weight of 121 as I was in high school. Diet Masters has changed my life". (It is 15 years since Shirley wrote this and she still weighs 121)
"PS. I sent the programs and 2 books that Louise wrote to my brother Hal and his wife Lee. They lost a total of 54 pounds in 5 months."

Note from Louise: I wish computer knowledge was my forte', I would scan the 3 sets of before and after pictures for this post.

HEALTH BRAN SQUARE TOASTIES RECIPE

THE FOLLOWING RECIPE CAN BE PUT TOGETHER IN 20 MINUTES OR 2 MINUTES

1-1/2 cups skim milk
1-1/4 cups All Bran cereal
1 cup unsweetened applesauce
1 cup white flour
1 cup whole wheat flour
1/2 teaspoon cinnamon
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/3 cup sugar
1/2 cup raisins, plumped*
1/2 teaspoon vanilla
2 eggs, well beaten

THE MUCH TOO LONG VERSION

Combine milk, bran and apple sauce in small bowl. Mix sifted flour with cinnamon, baking powder, baking soda and salt in large mixing bowl. Combine sugar, raisins, vanilla and eggs. Add to milk mixture. Make a well in center of dry ingredients; add all liquid ingredients all at once. Stir only until particles are moist. Cover a 10X15 cookie sheet with spay coated heavy duty foil. Spread mixture evenly and bake at 400 degrees for about 20 minutes. Cool for 6 minutes, then cut into 16 rectangles.

serves 16, about 120 calories per serving.

Hint:* To plump raisins, place in small bowl and pour boiling water over them. Leave for
5 minutes, then drain.
Hint: Slice, wrap and store the toasties in your refrigerator for as long as 3 weeks. For a better taste, toast before serving. They may also be frozen.

THE LETS GET IN THE REAL WORLD: THIS IS 2012 QUICK VERSION

HINT: TO SAVE TIME, PUT ALL INGREDIENTS EXCEPT THE PLUMPED RAISINS IN A FOOD PROCESSOR. MIX BRIEFLY, AND FOLD IN THE RAISINS.
Pour in the cookie sheet and follow directions in the first recipe.
Hint: Some people prefer pouring into muffin pans.

NUTRITION FACTS FOR DELI POTATO SALAD

A HALF CUP OF BOILED POTATOES ARE ONLY 59 CALORIES

As I look at a copy of the nutrition facts for 1/2 cup of potato salad without egg added, it reads:

Nutrition Facts

Serving size...........1/2 cup

Calories.................320

Calories from fat...220

They mention the amount of the cholesterol, etc. but this post is about calories and percentage of fat. Over sixty eight percent of the calories are from fat.

In a previous post, I mentioned that the calories from the deli department coleslaw is 160 calorie per half cup and that calories from fat are 110. I always suggest that we lightly rinse part of the container of coleslaw that we have put in a strainer. Instead of 160 calories, it becomes about 25 calories per serving and it tastes excellent. You can always add some mild vinegar to the rinsed slaw, but I find it has plenty of flavor in my estimation.

Note* I cannot visualize rinsing potato salad as the flavoring and the consistency would not be right but I am bringing you a great, easy recipe for low calorie potato salad the Diet Master way. Instead of 320 calories per half cup serving it is a mere 75 calories.

Low Calorie Tasty Potato Salad

2 cups cooked peeled diced potatoes chilled

1/4 cup chopped green onions

1/4 cup chopped celery

3 to 4 tablespoons low fat mayonnaise (about 15 calories per tablespoon)

salt and pepper to taste

Optional, pitted sliced ripe olives for color and taste

Serves 4..........about 75 calories per serving

LOTS OF ADVICE TO KEEP THE WEIGHT OFF

YO YO DIETING CAN BE VERY FRUSTRATING

Your problem is one that plagues almost every dieter. It is very depressing to lose weight and know that you are looking your best and see the pounds start creeping back until your body is out of shape again. The first step to take is to make a list of the reasons for your weight gain. Is it going out to lunch with the girls three times as week? Or making homemade pastry? Could it be night eating?
Figure out what your main eating problems are and take steps to solve them. This is much easier than constant dieting and overeating. The following hints should help once you reach your desired weight, so you can keep it off.

1. Luncheons with the girls: Don't eat more than one roll with your salad platter. Have the dressing served on the side, not on your salad, and leave most of your dessert that might come with the meal.

2. Homemade pastry: If you are a person who loves sweets and can't stop eating until the cake is devoured, stop baking and start buying. Buy everyone in your family one pastry for dessert. Try to limit the pastry you buy yourself to a fairly low calorie treat such as an eclair that tallies in at about 160 yummy calories.

3. Night eating: Stop picking and start 'planned eating'. Save about 200 calories from your daily intake and enjoy your nightly snack without guilt. It could be a grilled cheese sandwich made with fat free cheese and very little butter on lite bread. A large bowl of fruit or a smoothie, or even a dish of cereal would also be good choices.

Constant picking and overeating can add up to 1,000 extra calories a day and a bulky bottom!

COME DOWN MEMORY LANE WITH ME TODAY

I SAVE MY NEWSPAPER ADS AND STORIES LIKE SOME MOMS SAVE THEIR CHILDREN'S REPORT CARDS

When I first opened my dieting business I named it Fran's Diet Plan after my deceased Mother. A few years later I felt the need for a new more professional name and thus 'Diet Masters' was born. I was going through some of my newspaper stories and ads today and I came upon my first ad from 1971. There is a sketch of a young lady dressed in a swim suit with a tape measure around her waist.

"FRAN'S DIET PLAN
Not the largest but the greatest

QUESTION AND ANSWERS
Q. Just what is Fran's Diet Plan?
A. It is a club that meets every week
that helps you lose weight by
means of a tailored diet.
Q. What is a tailored diet?
A. It is about the best idea for
dieters ever discovered .
(notice how humble I was)
You fill out a questionnaire at
the first meeting telling me what
you normally eat on an average day
when not dieting plus you rate several
foods on how well you like them. I take this
information and tailor a diet for you as
close to your eating habits as possible
and yet low in calories. This way you
can eat what you enjoy.
Q. Is there any way for people that just don't
have time for weekly meetings to join your
program?
A. Yes, I have a few people that I have tailored
diets for. I call them every week and check
their progress and give the highlights of the
meetings and answer their questions. The
fee is small and the results have been
especially good.
Our club is only 2 months old, but we have some inspiring records to show of the consistent weekly weight losses of our members.
Come as my guest to our meetings any Wednesday evening at 7:30 P.M. upstairs at the Bonanza Sirloin Pit on Congress Ave. in Palm Springs or call Louise, The Diet Lady at 585-0373"

A LITTLE BIT ABOUT A LOT OF THINGS

SOME EXCERPTS FROM PREVIOUS MEETINGS

1. There are no special 'fat burning foods'..Calorie awareness is important, but it is always good sense to eat healthily also.

2. Strong words: Becoming a healthier more attractive weight is our birthright. It is up to us to make it a reality..We cannot accomplish it with wishing, not with liquid diets,nor by being a nice person, or by suffering. HOW? Just stay with the program and listen to Louise.

3. Practice portion control: Measure the amount of cereal. Example: Read the stats on the box. If it reads that 1 serving is 3/4 of a cup and is 150 calories,the calories are on the high side if you are dieting. Try to find a fairly healthy cereal that offers 1 cup for about 100 calories. Never measure your cereal by the handful..Use a measuring cup.

4.BAD NEWS: Kellogs Raisin Bran Flakes are 280 calories for 1 1/2 cups. Add the milk calories
and it equals about 400 calories. GOOD MORNING?.... really?

5. 12 ounce regular soda =150 calories and contains 3 Tablespoons of sugar..Be aware that sweetened tea in a restaurant has almost the same calorie count.

WHERE I GET ALL MY INFORMATION FROM

An email from a fan:

Hi Diet Lady,

Where do you get all of that interesting diet information? It looks like you must have 200 posts on your blog. I know you mention that the poems and recipes are from books that you self published, but how you come up day after day with so many different hints and ideas to fight temptation are a mystery. Thanks, Beverly

Dear Beverly,

I have saved the notes from my Diet Masters meetings for several years. Many of the hints are printed in my books. My mind is always on dieting..It is my business and my life's' work. My joy is helping people stay focused and to lose weight without suffering. Please tell friends about my blog and how to follow it.


Thanks for your interest and compliments,Louise, the diet lady
http://www.thedietlady.com/
hllawhon@aol.com