SOME WORDS OF WISDOM FROM THE DIET LADY

I WAS LOOKING OVER SOME WRITTEN NOTES FROM MY MEETINGS.  AT THE BOTTOM OF EACH PAGE,  I HAVE WHAT I CALL WOW (WORDS OF WISDOM).
I AM INCLUDING 4 OF THEM

                        WORDS OF WISDOM

1.  Beware of food pushers who call themselves our friends; but are they really?  When we are on a diet they coax us not to lose any more weight while we know that we still should lose another 20 pounds to look our best. Ignore them!
2.  Get the tempting high calorie foods out of the house.. Consider it an aid to losing weight: not wasting food.
3.  Make a sign to tack onto your refrigerator reading 'JUST SAY NO' or 'EAT IT TODAY: WEAR IT TOMORROW'.
4.  Ignore the magazine headlines that say that you can lose 80 pounds in 8 weeks. It sounds as truthful as the boys who said that good girls 'did it' in the 1950's.

A DIET POEM..."NIGHTMARE"

PLEASED THAT THE FOLLOWING IS NOT AN AUTOBIOGRAPHY!!!!!!


I looked up at the sky today,
And saw a UFO.
I hoped that it would go away.
Alas, it was not so.
It landed right in front of me,
And gave me such a fright!
The strange things that came out of it,
Were-oh-a-dreadful-sight.
I thought that they might take me on,
A trip to outer space.
But, no, they stood and looked at me,
Oh, I'd achieved disgrace!
Because, while I had thought that they,
Might take me to the stars,
I heard them softly whispering,
"She's much too fat for Mars."

WORDS OF WISDOM

Most of us are not children anymore...How many wasted days and wasted years are you going to spend wishing, hoping and trying to lose weight?  THERE ARE WORDS OF ENCOURAGEMENT AND MENU PLANS ON MY POSTS. I ALSO TEACH CALORIE AWARENESS AND ANSWER YOUR QUESTIONS.

Lose weight, you will love it!

KNOW WHAT WORKS BEST FOR YOU:

1.  Have the same menu plan for breakfast, lunch and dinner almost every day if that
suits you or have a different menu every day out of the month. The choice is yours.

2.  Write everything down that you eat in a journal if it helps you stay on your diet better.

3. Taking a written menu plan that is on one of my previous posts to a restaurant.

Looking forward to a long journey with many followers. Pass the word!!!

WHY DO I OFTEN WRITE ABOUT CALORIE AWARENESS????

THE IDEA OF NOT BEING INTERESTED IN THE NUMBER OF CALORIES IN THE FOOD THAT YOU EAT IS THE SAME AS WALKING AROUND A ROOM WITH A BLINDFOLD ON..  YOU MIGHT BE ABLE TO DO IT; BUT CHANCES ARE THAT YOU CAN TRIP, OR WALK INTO THE WALL.  CALORIE AWARENESS=POWER IN WEIGHT LOSS.


           QUESTIONS AND MY ANSWERS


Q.  I notice that you mention that the average man should eat 1500 calories a day and women to limit themselves to about 1200 calories a day while dieting. Why?

A.  I have done a great deal of research on weight loss and have taught thousands of people to lose weight effectively for the  past 40 years and find that the average person loses effectively with those numbers. Not all of us are as active as others, and some have a slow or fast metabolism which effects the speed of weight loss.  

Q.  The Weight Watchers diet never stressed counting calories.  In the past 8 years or so they have been counting points. Do you like to count points?

A.  I have no interest in counting points.  It is just another form of counting calories.


Q.  The Atkins diet tells us to limit our carbohydrates to 20 a day to begin with and it is very difficult to follow.  Do you approve of this diet?

A.  I think that the Atkins diet is one of the most dangerous ways to eat, because you are allowed very little vegetables and absolutely no starches. You can even have a large cheeseburger with bacon but no bun. No starches and very little fruit and vegetables are allowed on this diet. You can have fried fish or chicken without any coating. Eating like this just makes you crave pizza and cake and the yo yo dieting starts all over again.

6 EGG ROLLS CAN EQUAL 1200 CALORIES OR AS FEW AS 120

YOU MUST HAVE BEEN ALARMED WHEN YOU READ THE TITLE. THE FOLLOWING MATERIAL WILL EXPLAIN THOSE FIGURES.                                                 


               CALORIES IN EGG ROLLS


The calories for an average fried egg roll is about 200.  It is all right to eat one from time to time even if you are trying to lose weight, but most dieters have large appetites and could not stop at one, especially if they were at a buffet. 


My Diet Masters hint is to make an incision in the center and eat only the filling, which would be about a total of 120 calories for six.  If you would feel cheated not having a bite of the crispy shell, let's go a little crazy and eat one half of the shell in one egg roll and the filling from the rest.
THE CALORIES FOR ALL 6 FILLINGS AND THE HALF SHELL TOTALS ABOUT 200.
Note:  If you are amazed just thinking about how someone could devour 6 egg rolls I will tell you the rest of the story.  In my Before Diet Master Days, I would finish every drop of those 6 egg rolls and finish my meal off with two plates of food and a dish of ice cream.

As the song goes 'Those were the days my friend, I thought they would never end', I must say, I am thrilled that my compulsive eating days are over and I feel FREE AT LAST.

AMAZING COCONUT PIE (SO EASY AND SO GOOD)

THIS RECIPE TAKES JUST SECONDS TO ASSEMBLE IN YOUR BLENDER.  IF YOU CAN'T FIND THE 71/2 INCH PIE PLATE USED IN THE RECIPE, OPT FOR A SMALL FOIL PIE PLATE.

               

    AMAZING COCONUT PIE

1         cup skim milk

1 1/2  packages sweetener

3         tablespoons sugar

1/4      cup baking mix (Bisquick or Jiffy)

2         eggs

2         tablespoons diet margarine

3/4      teaspoon vanilla

1/4      cup shredded coconut

Place all ingredients, except coconut in blender.  Mix at low speed for 3 minutes.  Pour into 7 1/2 inch pie plate, which has been sprayed with non-stick coating.  Sprinkle coconut on top.  Bake in 350 degree oven until golden brown and firm (about 40 minutes). 

Serves 6, about 115 calories per serving.

Hint:  One slice of this pie would be an enjoyable breakfast with a portion of fruit.
Note:  This recipe can be found in a book that I self published:  "Light Fantastic Cooking".

                   

HINTS & IDEAS THAT WILL HELP YOU SUCCESSFULLY LOSE WEIGHT

THE FOLLOWING MATERIAL SHOULD KEEP YOU FOCUSED ON YOUR QUEST TO LOSE WEIGHT.  MOST OF US TRIP FROM TIME TO TIME IN OUR JOURNEY TO SLIMNESS, BUT THIS SHOULD HELP YOU:

1.  You should use a food scale and  and measuring cups to weigh or measure foods such as meat, fish, fruits and starchy vegetables. A reliable calorie counter also comes in handy. Within weeks you will remember the approximate calories on most of these foods and only have to check occasionally.
                                                                         WOW: Knowledge=success.

2.  If you have a craving for a sweet, try to have a 'cheap calorie choice'.  About ten frozen grapes might help, or a diet soda or low calorie hot chocolate or a few 15 calorie sugar-free pops.
Hint:  If you wonder why I suggested freezing the grapes, it is because you will eat them much slower.

3.  When the host of a talk show asked his guest, a cook book author, how she stayed so slender, she replied, "When I crave something fattening, I have a small amount of it once in a while, but never on a regular basis". 

4.  Instead of using a regular sized fork or spoon, purchase a cocktail fork and a tiny spoon. Very little food fits on these implements so you will eat much slower.  

SOME ADVICE FROM THE DIET LADY

IF YOU ASK ME IF THERE ARE ANY SPECIAL TYPE OF FOODS THAT HELP YOU LOSE WEIGHT FASTER, I WOULD ANSWER THAT IT IS ALL BASED ON CALORIES. MY ADVICE IS FOR YOU TO FOLLOW A HEALTHY, WELL BALANCED, ENJOYABLE LOW CALORIE DIET.  


Staying with it day after day and week after week until you reach your goal is your best excursion into becoming and staying trim.


                                                       A POPCORN WARNING


Be aware that large amounts of low calorie popcorn can be dangerous.  Many people rationalize that if 10 cups of fat free popcorn can be as low as 200 calories they can enjoy a big bowl  of it every night .  One of my members was on maintenance and they were thrilled with having a large bowl of popcorn every evening and not gain any weight.


AFTER FOLLOWING THIS REGIME FOR ABOUT 30 DAYS SHE ENDED UP IN THE HOSPITAL BEING OPERATED ON TO REMOVE THE HULLS OUT OF HER STOMACH.

HOW FAST SHOULD YOU EXPECT TO LOSE WHEN DIETING?

IT DEPENDS ON HOW MUCH OVERWEIGHT YOU ARE.  IF YOU NEED TO LOSE A GREAT DEAL OF WEIGHT, YOU WILL USUALLY LOSE FASTER THAN THE PERSON WHO WANTS TO LOSE A MERE 10 or 15.        
         
                             SOME MORE ANSWERS TO THE QUESTION

1.  You should not expect to lose 9 pounds a week the way some covers in magazines state.  If someone is obese, they might lose that much weight the first week on a fairly stringent diet. Magazine covers that read "Lose 9 pounds A WEEK" are not realistic or healthy but it surely makes for a good headline.


2. The class that I started on July 17th weighed in one week later and a few of them lost over 5 pounds each.  The person who impressed me the most was a darling eleven year old girl who weighed 119 pounds and she lost 3 pounds. She was apprehensive about stepping on the scale, and had a few tears in her eyes.  I comforted her and told her how well she had done. A few minutes ago I called her house and left a message telling her that I thought her goal was a little low and that 105 pounds might be better than the 98 pounds that she had written on her card.

**********************************************************************************

THE FOLLOWING STORY HAPPENED ABOUT 20 YEARS AGO BUT I SHALL NEVER FORGET                             

THIS PERSON LOST MORE WEIGHT IN ONE WEEK THAN ANYONE EVER HAS IN MY CLASSES. HE WAS A SHORT OBESE YOUNG MAN WHO WAS THE MANAGER IN THE COSMETIC DEPARTMENT IN MACY'S. HE LOST A STARTLING 17 POUNDS THE FIRST WEEK AND HE LOST BETWEEN 4 AND 6 POUNDS A WEEK.WITHIN 5 MONTHS HE HAD LOST OVER 130 POUNDS.

                                                        THE SAD END TO THE STORY


Our young man had lost about 130 pounds and needed to lose 67 pounds more to reach his goal weight.  He was promoted to an even better job at another Macy's about 40 miles away.  Without any coaxing from me, he said that he would get Thursday nights off to attend my classes rain or shine.  He did come for 2 weeks after he left and that is 'almost' the sad ending to my tale. 


I HEARD FROM SOME OF HIS CO-WORKERS THAT HE GAINED IT ALL BACK WITHIN A YEAR.



                                           

                                             

WHAT MAKES MY DIET MASTERS PROGRAM BETTER?

I PERSONALIZE MY PLAN TO SUIT MY MEMBERS LIKES AND DISLIKES.  THERE ARE NO FORBIDDEN FOODS UNLESS IT IS SOMETHING THAT THEY CANNOT CONTROL.


There are no foods that they must eat.  They never are required to eat foods that they don't care for. There are no supplements to purchase and my prices have always been reasonable.


When my members ask questions during the meeting I always have an answer and I have been complimented on my humor and inner warmth. I am semi-retired now, but no matter how many students I had in my classes I was never too busy to help with their personal needs after class or over the phone.


The difference between attending a Diet Masters meeting and some other group is that Diet Masters is like going to a very special boutique rather than a department store. 
You are treated as an individual.

THE CALORIES IN READY MADE POTATO AND MACARONI SALAD

MOST POTATO SALADS THAT YOU  PURCHASE IN THE DELI ARE FULL OF FAT.  THE STATISTICS ON THE ONE I STUDIED WAS 320 CALORIES A HALF CUP AND 220 OF THOSE CALORIES CAME FROM FAT.  THE MACARONI SALAD IS SLIGHTLY BETTER. IT CLOCKS IN AT 207 A HALF CUP AND 120 OF THOSE CALORIES ARE FROM FAT.

                                    LET'S PREPARE IT  WITH THE DIET MASTERS IDEAS

                                                                 (this is not a recipe)

All you need to do is to go into your favorite recipe book and follow all but one ingredient. Omit the regular mayonnaise that they use that is 100 calories a tablespoon and substitute it for Hellmann's low fat mayonnaise which is 15 calories a tablespoon or Krafts fat free mayo that is 10 calories a tablespoon.

Your calorie saving for a half cup of potato salad will be at least 190.  Instead of being 320 calories it will be about 130 calories.  Yeah team!!! It will taste great also.

DIET IS NOT A BAD WORD-----LOSE WEIGHT AND LOVE IT WITH ME

SOME PEOPLE WHO GO ON A DIET TO LOSE WEIGHT IMAGINE THAT THEY ARE GOING TO HAVE TO EAT FOODS THAT THEY DO NOT LIKE AND WILL BE HUNGRY MOST OF THE TIME AND THEY VISUALIZE THAT THEY WILL REGAIN THE WEIGHT BACK LIKE THEY ALWAYS DO.


                                 THE DIET LADIES LESSONS IN LOSING


Here I am with a smile on my face thinking about the past 40 years of being trim while I eat foods that I enjoy in moderation.  I paid my dues. Reading material about dieting and learning the calorie counts of almost everything by heart are both great ideas which I live by but there is more to learn.


The more you eat today, the more you will want to eat tomorrow. It takes several days to make your appetite smaller but within a few weeks of moderate servings you will feel too full when you try to eat the large portions you were used to.


When you put food on your plate at dinner, visualize that it that it has three sections.  One takes up half of the plate and the other half has two sections. The larger section should be filled with salad or hot vegetables or a combination of both. The rice or potatoes or pasta should be in one of the smaller sections in half cup servings.  Last but not least: the remaining third, will be for your protein such as chicken, fish or lean beef, etc. that has not been deep fat fried or in a fatty sauce.


Eat slowly.  Many of us eat too fast.  The following  hints may help you to slow down.  When you dine by yourself at home, sit in front of a mirror while you eat.  Most of us need help with the way we gobble foods; especially sandwiches. The easiest way to learn to eat slower for me was to chew each bite and swallow it before taking the next bite. You might try putting your fork down on the table between bites. 

MY MEMORIES OF 'COURTING' ON MIAMI BEACH IN 1952

MY FUTURE HUSBAND WAS GOING TO THE UNIVERSITY OF MIAMI UNDER THE OLD GI BILL AND I HAD A JOB AT JUNIOR'S RESTAURANT ON MIAMI BEACH.  HE WORKED FOR A FEW HOURS ON THE BEACH AFTER SCHOOL AND WE WOULD GO OUT FOR A SNACK AFTER HE WAS THROUGH WORK AT 9:00PM.

                  MY MOST VIVID MEMORIES ARE OF THE FOOD I ATE AND WHEN

We did go to some lovely clubs like the one in the Roney Plaza Hotel and some nice little places in Coral Gables that had music and dancing but what I remember most were two of the following restaurants. I even remember their locations and what I ate.

One was Submarine Sam's. I would get a large hoagie with ham and cheese.  It was on 8th street and Collins Avenue.  Yes, I ate the whole thing.

The other place was a very famous cafeteria called Dubros. It was on Lincoln Road near Collins Avenue.
I would have a ham and munster cheese with lettuce and tomato on delectable rye bread.  My future husband Hugh had the same thing with munche cheese.  He was a smoker in those days and did not have a large appetite and I finished his sandwich also. I don't know how the romance could have progressed with a woman who could eat more than a 200 pound man but it did.  We married on April 17, 1952 and are still on quite friendly terms.

Needless to say: I had a day job at that time in a restaurant named  Junior's and I ate two meals a day there. For some reason, I did not gain any weight during that period.

MY TRUE PAST INDISCRETIONS AT MY JOBS

IF YOU ARE LOOKING FORWARD TO MY CONFESSING TO YOU ABOUT HOW I WENT OUT WITH MY MARRIED BOSSES OR DIPPED INTO THE CASH REGISTER:  WRONG!!!! 

I started working when I entered the ninth grade.  Every job I took involved available food and lots of it.  My first job was at a large bus stop.  I worked at the soda fountain and  made ice cream sodas and banana splits.  The highlight of the job for me was that there was a secluded corner where I used to enjoy the 'light of my life'...the best Boston Cream Pie. I would gobble down a fourth of the large pie almost every day.
Note:  If you are not familiar with Boston Cream Pie, it is not a pie, it is a yellow cake with a custard center and chocolate frosting.

The next job I took was at a bakery.  They only paid 33 cents an hour when other places paid 50 cents..  The perk was that you could eat as much pastry as you would like.  Without further details, I think they fired me for eating the profits.

From there I went to a Dairy that had a restaurant and I would make myself milk shakes with about a pint of ice cream that were so thick that I had to eat it with a spoon.

This is not fiction.  I worked in an office when I graduated high school but I continued to work part time in various restaurants  for over 22 years.

IS A FAT FREE DIET ALWAYS BEST FOR US?

ALMOST EVERY FAT FREE DIET THAT SOMEONE FOLLOWS TO THE LETTER CAN CAUSE HEALTH PROBLEMS.  THE FOLLOWING TWO STORIES WILL EXPLAIN IT.


                   THE NURSE'S STORY


I read about this nurse in magazine about 6 years ago.  She had been on a sensible diet but wanted to lose faster so she omitted every bit of fat in in her diet.  She lost 16 pounds in 4 weeks but she became sluggish and had itchy, dry skin and had to go to a dermatologist.

 

ONE OF MY DIET MASTERS MEMBERS' SAD STORIES 

Barbara was an attractive woman in her late fifties.  She had lost twenty five pounds in 6 months and reached her goal and looked fantastic. She was going up north for the summer the way many Floridians do.

When she returned to class that fall I barely recognized her. She proudly told us how she went on a diet that her cousin had been on that omitted everything  that contained fat and she lost 27 pounds in just 2 months.  Her face had become very wrinkled and she looked like she had aged 10 years.

SEVEN EXCUSES PEOPLE MAKE TO GO OFF THEIR DIETS

I CONSIDER THAT WHEN WE BEGIN TO GO AWAY FROM OUR SENSIBLE EATING PATTERN IT IS SIMILAR TO AN ACCIDENT READY TO HAPPEN.


                                    THE SEVEN EXCUSES AND MY ANSWERS


1.  It was our neighbors 50th anniversary party and the food was out of this world.
2.  My husband was hospitalized and I could not stop eating.
3.  Our home insurance tripled.
4.  It rained all week.
5.  Everyone went to the waffle house after the theater. 
6.  It was my birthday and how could I not eat cake?
7.  We go out to eat for dinner almost every night.


A note from the Diet Lady:   These excuses are no reason to over indulge.  1.You can enjoy a lovely party and have a moderate amount of everything. One idea would be to not arrive at the party starving.  2. It is difficult having a loved one hospitalized.  Your overeating will not help either one of you.  A smile on your face when you visit will help.
3.  You should first call the insurance company and ask them what changes can be made in your policy to lower premiums.  It will help solve your problem better than food.
4.  Stay home and call some dear friends you haven't touched base with for a long time.
Or you might just sing a little song to yourself, "It isn't raining rain you know, it's raining violets."  OK...So I'm an optimist!  5. If you are serious about staying trim, order a cup of coffee and have one of your low calorie frozen waffles when you get home or another treat for about 100 calories like fat free microwave popcorn. 6.  There is such a thing as having a small bite of cake if that will satisfy you.  If this idea does not appeal to you, plan ahead and make the day after your birthday a diet day and have the darn cake.
7.  One of my most successful Diet Masters had a husband who retired and he insisted on going out for dinner every night.  She would order food that she enjoyed that fit into our program and would take part of it home for lunch the next day.  It worked for her; it can for you and it will be well worth it when you look in the mirror.

I BEGAN TEACHING A NEW DIET MASTERS CLASS LAST EVENING...

YESTERDAY WAS THE FIRST DAY IN MONTHS THAT I DID NOT POST ON MY BLOG


Although I have been doing a few private consultations each week, I have not taught a class in over a year.  This one was at someones' home and even included some husbands and wives and even a few of their teenage children. They were an enthusiastic group and I felt in my element. 
I will get back later today but will leave you with a short poem to lose weight by to start your day.



                                                                SATISFACTION



Lose twenty pounds and what do you get?
A long, sleek, racy, red Corvette?
Or a serenade by a string quartet?
Neither of these, but boy oh boy,
You'll get a feeling of utter joy.
And self-satisfaction and a feeling of bliss.
And what could be better than feelings like this?
(I feel so good I will throw you a kiss.)
Note:  The last sentence is not part of the poem:  just the way I feel today!

A LOW CALORIE EASY TO PREPARE LUNCH AND DINNER

SOMETIMES WE ARE JUST NOT IN THE MOOD TO COOK BUT STILL WANT TO HAVE A FILLING HEALTHY MEAL. THE FOLLOWING MEALS SHOULD FILL THE BILL.

                                       LUNCH

1 thin whole wheat sandwich roll.............................100 calories

1 frozen fried fish filet square under 150 calories...150 calories

 lettuce and a small sliced tomato.............................20 calories

 1/2 cup coleslaw, rinsed.........................................  30  calories

 1 wedge melon.......................................................   50 calories

  total calories......................................................   350 calories

Note:  By lightly rinsing the slaw, the total calories per 1/2 cup lowers to 30 calories from 160.


                                                                         DINNER

1/4 roasted chicken from the deli with skin removed.........................150 calories

1 cup sliced zucchini cooked in 1 cup canned, stewed tomatoes...... 80 calories

1/2 large ear sweet corn with 1 teaspoon diet margarine....................80 calories

2 small plums......................................................................................50 calories

     Total calories ..................................................................................360 calories

Note:  If you are not used to cooking zucchini, be aware that they should be scrubbed

with a small brush to remove any sand.

HEAVENLY PORK CHOP CASSEROLE...(TENDER AND TERRIFIC)

THIS RECIPE WAS TAKEN FROM A BOOK THAT I HAVE WRITTEN:  "DINING THE TRIM WEIGH." 


4 medium pork chops (about 6 ounces each)
1 14-ounce container chicken broth
1/2 cup uncooked white or brown rice
3 carrots, sliced
4 thick slices of a large ripe tomato
4 thick slices onion


Preheat oven to 325 degrees. Trim the fat from the edges of pork chops and lightly saute' about 3 minutes on each side to brown.  Remove chops and pour broth into the same pan.  Bring to a boil to de-glaze the pan.  Put rice into a 9x13 inch Pyrex dish or a 2 quart round one.  Cover with carrots and pour liquid over mixture. Place chops on top of carrots.  Put a slice of tomato over each chop with a slice of onion. Cover and cook for 1 1/2 hours.


Serves 4.........about 325 calories per serving
Note:  This recipe is tailored for dieters.  If there are people who have large appetites; add an extra chop for them and double the broth and rice to the recipe.

ANOTHER FEW DIETING POEMS TO PUT A GRIN ON YOUR FACE

                                           TO LOSE, AND LOSE, AND LOSE

There is no loss without some gain
In looks,
In confidence,
Even pain.
Though mountains conspire to block your quest
Try--
You'll reach
Your Everest.


                       I READ IT IN THE NATIONAL ENQUIRER SO I KNOW IT'S TRUE


Here it is, a little pill
Better by far than the power of will.
This will do it, yes, I know
This is the way I'm going to go.
I'll swallow it, and in nothing flat
I'll be skinny--just like that! 


                                                            WORDS OF WISDOM


A little of this 
And MUCH LESS than that
Will soon help you get rid of
Those pounds of fat.

MONEY SAVING, QUICK COOKING AND FREEZING HINTS

Hint:  I find that my small television in the kitchen helps make prep work a breeze.

1. .I cut  vegetables for stir frying or for other recipes a day or two before they are needed. It makes preparing a meal speedier.  

Note:  I purchase Hefty Baggies storage bags and use about 60 a week.  The price is only $2.99 for 75 bags and I close them with a metal tie.  I use the zip closing bags for freezing only. 

2.  Prepare your favorite salad vegetables such as rinsed romaine lettuce, shredded carrots, red peppers and cucumbers.  Place them in a tall plastic container that has a tight fitting  lid.  Put a small paper towel over the vegetables, cover with lid, and put the container upside down.  Take the amount you want to use each day and re-cover.  If paper towel gets very wet, wring it out and re-use.  You do not want a dry towel.

3.  Cook rice according to package directions.  Prepare one pound at a time and measure into individual plastic bags and freeze.   

4.  Prepare pasta in the same manner. 

5. When cooking a favorite recipe that has two servings for you and your spouse; triple ingredients and freeze into individual portions. 

BEWARE OF FOODS THAT SOUND INNOCENT

THE FOLLOWING THREE ITEMS SOUNDS  LIKE THEY ARE EXCELLENT FOR DIETERS BUT CAN OFTEN PUT WEIGHT ON YOU IF YOU DO NOT READ THE CALORIE COUNTS


1.  Sugar free or reduced sugar cookies.  Most of these cookies have extra fat added to their recipe and have the same calories as regular cookies. When  the box states that they are sugar free, most people tend to over indulge.
2.  When 100% orange juice is written on the quart container, many people tend to drink it in one day thinking that the more they drink: the healthier it is for them. The full quart is 440 calories and can cause you to have indigestion.  
Hint:  Mixing one half cup of water to one half cup orange juice and one package of sweetener with some crushed ice makes a great refreshing drink for only 55 calories. 
3.  Dairy fruit yogurt.  Some small containers are only 80 calories and others as many as 260 calories.  READ THE LABEL.


                                                      WORDS OF WISDOM


Remember:  the memory and flavor of a half portion is the same as eating the whole thing EXCEPT YOU END UP WITH 1/2 THE CALORIES.

THE IMPORTANCE OF CALORIE AWARENESS

FORGET THE DIET PILLS, HERBAL PRODUCTS AND UNHEALTHY WEIGHT LOSS PROGRAMS THAT PROMISE YOU QUICK, EFFORTLESS, AND USUALLY EXPENSIVE PATHS TO THINNESS.  


Calories count, and owning a written calorie counter and a food scale are helpful. I am going to work with the letter A on this post.


1.  Almonds...10 nuts = 60 calories.  One cup of shelled almonds are 800 calories. Nutty hint:  If you purchase almonds in the shell, you will eat slower and usually eat much less.
2.  Anchovies....canned and drained.  Five of them are only 35 calories. They make a nice topping on a small antipasto.
3.  Apple......all varieties : 1 pound with the skin....240 calories....10 ounces with the skin 150 calories...(most apples that look large weigh that much)   One cup of pared, sliced apples are only 60 calories and are great if you prepare them sliced and cooked in the microwave and  then put into a wrap that you brown in the George Foreman grill. 
4.  Applesauce:  sweetened In a jar.  1 cup =200 calories...unsweetened:  I cup =100 calories. (a little cinnamon sugar could be added for flavor)
5.  Apricots:  fresh and whole 1 pound =220 calories....dried halves...6=60.
7.  Asparagus fresh and raw 1 pound =only 66 calories....1 cup fresh, boiled and drained =30 calories.

CALORIES IN DUNKIN' DONUTS MUFFINS AND DONUTS

THEIR AVERAGE DOUGHNUT IS ABOUT 300 CALORIES AND I NOTICED THAT MOST OF THE CUSTOMERS SITTING AT TABLES WERE EATING TWO.  THE HUGE MUFFINS TALLEY  IN BETWEEN 470 AND 560 CALORIES.                                                 

Having a medium coffee with cream and sugar adds another 100 calories or so. .Eating about 600 to almost 700 calories for breakfast or a snack between meals does not help us lose weight.  I am on maintenance and  order one doughnut OR a huge coffee cake muffin and eat less than a half of the muffin. I take the rest of the muffin home or feed it to the birds outside the door unless my husband eats it. My beverage is an iced tea with one sweetener.

Two good choices for a dieter would be an English muffin with jam, or half of a toasted bagel with low fat cream cheese.

EASY AND LOW CALORIE SALAD DRESSING IDEAS

THE SALAD DRESSING BOTTLES THAT ARE NOT LISTED AS REDUCED  OR LOW CALORIE ARE OFTEN 80 TO 100 CALORIES A TABLESPOON.

1.  Sprinkle  regular rice vinegar, seasoned  rice vinegar or balsamic vinegar over salad.

2.  Crumble 2 tablespoons of blue cheese or 2 tablespoons of plain or seasoned feta cheese over salad. It only ads 40 calories.

3.  Combine any non-diet dry dressing mix,,such as 'Hidden Valley Ranch',with low fat sour cream, fat free yogurt or any mayonnaise that is under under 25 calories a,tablespoon. Note:  You might like to combine the sour cream with the other two items and the dry dressing.

4.  Diane's super idea dressing.  Purchase any bottled dressing in which the oil separates to the top.  Remove the oil and discard it.  (An 800 calorie bottle becomes less than 200 calories with this method.)  Enjoy the dressing this way or refill the bottle with mild rice vinegar.


                             

HOW MY 21-3DAY DIET BOOK ORIGINATED

IN 1985 SOMEONE IN MY DIET MASTERS CLASS PLANTED A SEED IN MY MIND BY SHOWING ME SOME CRAZY 3 DAY DIET THAT A RELATIVE SENT THEM. IT PROMISED THE DIETER THAT THEY COULD LOSE 10 POUNDS IN 3 DAYS WHILE THEY ATE HOT DOGS AND ICE CREAM FOR LUNCH AND DINNER AND ONLY COTTAGE CHEESE AND A HALF GRAPEFRUIT FOR BREAKFAST.


I knew that there was no truth in their claim and it would be dangerous to our health to even stay on it for 3 days.  The idea did ring a bell in my head.  I realized that the only way to lose weight was to follow a well balanced diet.  I worked for about 2 years designing 10 booklets of 3-day diets that were flexible and nutritious . 


My members went on their favorite diets.  By 1999 I self published a book that included 21-3 day diets. Each chapter offers the reader food plans that are flexible, has a question and answer segment,  hints, recipes and shopping lists. I recently added the calorie count for each meal and each day to the book.

8 POSITIVE THOUGHTS TO HELP YOU STAY WITH YOUR DIET

LOSING WEIGHT TAKES WILL POWER AND WON'T POWER AND GOOD ADVICE TO HELP YOU STAY FOCUSED.


1.  Variety makes a diet interesting and nutritious, but some people prefer a fairly monotonous regime.  The choice is yours.
2.  Eat moderate portions.  The less you eat today, the less you will want to eat tomorrow.
3.  People do not lose weight because they are lucky.  They need to work at their diet in order to succeed.  If you are not losing weight as quickly as you would like to, keep a record of everything that you eat each day.
4.  Do not become discouraged when you lose weight slowly.  If it takes a year to reach your goal and you learn how not to regain it, you have spent your time well.  
5.  Most women should try to keep their calorie count at 1200  a day, and men about 1,500 calories in order to lose weight.
6.  Use a lunch sized plate instead of a dinner plate as it makes your portion seem larger.
7.  A winning combination for losing weight is diet and exercise.  Find a safe exercise that you enjoy and try to do it on a regular exercise.
8.  When preparing meals, do not pick or sample.  An extra piece of cheese, for example, can add 100 calories. THERE IS A COMPUTER IN YOUR STOMACH THAT RECORDS EACH CALORIE THAT YOU CONSUME!

A LOVE LETTER FROM A DIET MASTERS MEMBER

IN 1996 I HAD A FANTASTIC PARTY TO CELEBRATE DIET MASTERS 25TH ANNIVERSARY. WE HAD WONDERFUL LOW CALORIE FOOD MADE BY MY FRIEND AND TALENTED CHEF, 'LOW CAL LEO', ENTERTAINERS AND LINE DANCING.

My members surprised me by writing complimentary letters and I saved them just like a mother saves birthday cards from their children or love letters from their spouse.
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I would like to say that without Louise I'd still be miserable and unhappy with myself.  Due to the wonderful program and a great lady, I am glad to say that I lost 35 pounds and I am on maintenance over a year now. 


I found this program to be so easy to follow and with Louise's information and great kindness, I found it to be easy to lose the weight and keep it off. Her knowledge of food and calories and her advice on how to combine certain foods has kept me happy and content. I now look great and feel great.


I have sent many of my friends to Diet Masters.  Louise is a caring, understanding  person and whenever someone compliments me, I say that without her, I never could have made it.


Thank you again for making my life and looks better.  


Best regards,
Sandra Wittlin

4 HINTS AND WORDS OF WISDOM FROM THE DIET LADY

YOU CAN HAVE A GREAT DEAL OF KNOWLEDGE IN THE ART OF LOSING WEIGHT BUT YOU MUST HAVE WHAT I CALL WILL POWER AND OR WON'T POWER

1.  I have my version of the 'Boston Tea Party'.  Dump the fattening tempting foods out of your house that you can't control.

2.  In most cases, non-starchy vegetables are very low in calories such as one cup of celery  or cucumbers being about 20 calories and a cup of lettuce containing 12 calories.  Too much fruit can make you gain weight. One pound of sweet cherries are 286 calories.  The same amount of grapes are between 200 and 300 calories. One- fourth of a pound of grapes or cherries should be considered a serving.

3.  Don't gobble your food.  Try to dine instead of devour.  

Note:  I just saw a movie called Bernie the other day and Shirley Mclaine had a major part.  She chewed each bite 25 times. Please do not try to follow her lead!!

4.  Being as slim as we'd like to be is our birthright.  It is up to us to make it a reality.  Wishing won't help....nor will diet pills.  Just stay on a sensible program. YOU DO NOT HAVE TO SUFFER..JUST FOLLOW ME..Listen to Louise...( Gee I wish my husband Hugh would.)  

TWO POEMS TO LOSE WEIGHT BY...FUN PLUS GOOD ADVICE

THESE POEMS ARE TAKEN FROM A BOOK THAT I SELF PUBLISHED:"POEMS TO LOSE WEIGHT BY"..THEY ARE CERTAIN TO PUT A SMILE ON YOUR FACE.


                                                 I GOTTA BLAME SOMEBODY
           
                           
Good intentions, people say,
Pave the road to hell.
And good intentions fill my day
As I am here to tell.
Each morning I vow silently,
"Today I will not sin."
But temptation comes upon me
Hence the shape I'm in.
I eat and eat and overeat
And, oh my gosh, I rue it.
The only explanation is
The devil made me do it!


        


                                                        LIMERICK


A gluttonous lady name Kate
Sighed, "I wish I knew how to lose weight.
I eat like a bird
So it's really absurd
To say, Put much less on your plate."

A LETTER FROM SOMEONE WHO NEEDS HELP

Hi Diet Lady,


I attended your classes two years ago and reached my goal.  All of a sudden I just seemed to have 'lost it'.  My willpower went out the window and I seem to be out of control and have gained about 15 pounds.  I never feel like eating breakfast lately as I have a new job and have to get there early.  I do fine until lunch and have a filling low calorie meal. I enjoy a well balanced  dinner and after that I get out of control and eat everything in site. I know that you will tell me to begin to eat breakfast but I would hate to rush and gulp it down.
Your once slim member, Sandy


Dear Sandy,


I have a really great idea and I think it will work.  Make a rule for yourself that you cannot eat anything after 9:00 pm. I know that this sounds like a poor solution, but follow the rest of the story. You can have some filling wonderful food that you enjoy and we will call it a 'very late breakfast.  I am going to give you several examples. They will all be about 300 calories of joy.

1. A large beautiful platter of your favorite fruits. Example:  Honeydew, cantaloupe and watermelon along with a 60 calorie slice of toast with Laughing Cow cheese. 


2.  A half of a turkey sandwich with lettuce and tomato and a tossed salad with diet dressing  and a 50 calorie sugar free Jello chocolate pudding.
Hint:  Freeze the pudding and slightly defrost it as it will seem more filling.


3.  A large bowl of soup made with Lipton's Cream of Chicken Cup-a-Soup filled with lots of cooked vegetables with 4 saltines and a thick drink that you make in the blender with skim milk, frozen fruits and a package of sweetener.  It will be very thick and you will usually eat it slowly with a spoon. 
Hint:  If you are not through savoring your shake at 9:00pm you have my blessing to go past your curfew.  
4.  SIMPLE SOLUTION....Just enjoy any breakfast menu from our Diet Masters program. 

'ME' DIET WITH NO TABOOS TRIMS WEIGHT BY MARION PHELPS

THE FOLLOWING ARE EXCEPTS FROM A 1977 NEWSPAPER INTERVIEW

She teaches people how to lose weight and she should know how--she's lost over 500 pounds in her life:  but that is a cumulative total. 


Louise Lawhon was a compulsive eater and dieter for 23 years and her top weight was 150 pounds. At age 40 she decided to stop yo-yo dieting.


"I would starve one day and feast the next" she said.  "I decided  to go on a 'me' diet. It consisted of foods that I enjoyed yet were fairly nutritious and under 1200 calories a day.  I lost 28 pounds in 12 weeks and kept it off for over 4 months".Soon her friends and neighbors were curious as to how she was keeping it off and she was spending much of her time coaching and encouraging about 20 of these people how to diet while they ate foods that they enjoyed.  She soon gave lessons on how to cook the low calorie way."


PS This news story is 5 columns long so I will give you a short version of 'the rest of the story'.  


I found a location to rent for my classes and was soon teaching 2 classes a week. 
Purchased a used doctor's scale for $20 and was on my way.  One thing followed another and I often taught 8 classes a week in various locations.  Taught Low Calorie Gourmet Cooking and Low Calorie Oriental Cooking and later took 2 to 3 people at a time on 'Super Market Strolls' and  taught them how to shop like a Diet Master. Example:  One brand of frozen fried clams in a 10 ounce package was 350 calories while another was 6 ounces and 569 calories. 


In those days, the calorie counts were not listed on packages and I would contact companies by 'snail mail and phone' to get the info and kept this in a file.

TWO CHICKEN EGG DROP SOUP RECIPES (the second is much easier)

AS MANY OF MY FOLLOWERS KNOW:  SOME OF MY POSTS ARE CREATED FROM MATERIAL THAT I HAVE SAVED DURING MY YEARS OF TEACHING DIET MASTERS AND FROM RECIPES IN BOOKS THAT I HAVE SELF PUBLISHED.


                                                 CHICKEN EGG DROP SOUP




4    cups low fat, low sodium chicken broth
      salt and pepper to taste or a whisper of soy sauce
1/4 cup cold water
2     tablespoons and 2 teaspoons cornstarch
2     eggs, beaten with a whisk
1     cup cooked chicken breast, cut in a small dice
1     cup chopped green onions


Pour chicken broth into a medium saucepan and stir in salt and pepper or soy sauce and bring to boil over medium-high heat.


Whisk the cold water slowly into cornstarch until a smooth paste forms.  When broth comes to a boil, whisk in the cornstarch mixture. Return to a boil and cook for a minute or two, until mixture is slightly thickened and translucent.  


Remove from heat, and slowly whisk in eggs, a small amount at a time, separating egg into thin strands. Lower heat and stir in green onions and chicken.  Cover and simmer until scallions are slightly cooked and chicken is heated through.


Serves 6 as a first course, about 100 calories per serving
Serves 3 as a main course, about 200 calories per serving


Hint:  If you want to save time and energy, purchase the egg drop soup in an Oriental restaurant and add some extra cooked chicken if desired.

Hint: (a wonderful Diet Masters idea, if I do say so). Add a myriad of chopped cooked vegetables from shredded carrots to bean sprouts to sliced chopped mushrooms and maybe even some peas and rinsed canned, sliced water chestnuts.