Menu Monday!

Once again we have busy week ahead of us!  I'm glad I sat down yesterday and planned out the month's menu.  How is your menu planning coming along this week?  

As far as breakfast goes, everyone will do their own thing since they are all old enough to make their own and usually want something different.  On the weekend my husband usually makes breakfast.  So, I will probably have two scrambled eggs with a sliced mushroom and bacon bits, with possibly three reduced fat Wheat Thins on the side and a bottle of water.

Everyone makes/takes their own lunches, I just supply the ingredients they need.  So my lunch will be 1/2 regular size bag of romaine lettuce, 1/2 can breast of chicken and two tablespoons of dressing, with three reduced fat Wheat Thins on the side and a bottle of water.  

Here is what I have lined up for my dinner menu this week...

Monday:  Almond Chicken Stir-Fry and rice.  The original recipe can be found here: Almond Vegetable Chicken Stir Fry.  I adjusted it by substituting tapioca flour for cornstarch, brown sugar blend Splenda for the brown sugar, and eliminating the almonds since my family doesn't care too much for nuts in their savory foods.  Without the rice, I counted it as 3 proteins, 1 vegetable, 1/2 starch, and 1/2 fat.

Tuesday:  This is an OYO meal (On Your Own) due to everyone having to be somewhere at different times.  I have supplied the family with Hot Pockets, frozen burritos, pizzas and corn dogs to pick from.  I'll be eating the remaining 1/2 can of chicken breast and a can of vegetables (zucchini in tomato sauce, green beans, asparagus, spinach or squash), with three reduced fat Wheat Thins on the side and another glass of water.

Wednesday:  This is an OYO meal as well.

Thursday:   Cajun Style Catfish, broccoli and rice.  I will count the catfish as 4 proteins and 1/2 fat.

Friday:  We will be eating out because tonight is high school football game night.

Saturday:  Italian Beef Kabobs, green beans, rice. I will count the kabobs as 4 proteins, 2 vegetables and 1 fat.

Sunday:  Garlic Chicken Kabobs, broccoli and rice.  I will count the kabobs as 3 proteins and 1/2 fat.

CHICKEN AND ASPARAGUS STIR FRY

1 Tbsp tapioca powder
3/4 cup chicken broth
2 Tbsp soy sauce
3/4 pound fresh asparagus, trimmed and cut into 2-inch pieces
1/2 medium green pepper, cut into julienned strips
1/4 cup sliced green onions
1 garlic clove, minced
1 Tbsp canola oil
1 cup sliced fresh mushrooms
2 cups cooked chicken breast, cubed
Hot cooked rice

In a small bowl, combine the tapioca powder, broth and soy sauce until smooth; set aside. In a large nonstick skillet or wok, stir-fry the asparagus, green pepper, onions and garlic in hot oil for 2-3 minutes.  Add the mushrooms; stir-fry for 1-2 minutes.  Add chicken; stir-fry for 1-2 minutes longer.  Stir broth mixture; add to the skillet.  Bring to a boil; cook and stir for 2 minutes or until thickened.  Serve over hot cooked rice.  

Yield:  4 servings.

Nutrition information, without rice (Mastercook v.14): 257 calories, 17g fat, 7g carbs, 3g fiber
Diabetic Exchanges:  2 protein (lean meat); 2 fats

Get Back in the Game!

I haven’t weighed in here for a while.  It’s not that I haven’t lost weight, just life has gotten in the way…. I got to keep the Biggest Loser Trophy last week and the Runner Up Trophy this week.  With losses of 2.6 and 2.0.  The exciting news is that I have lost 10 pounds and I will get my Slim Bar next month at TOPS Funday! 

Even with all the good news and success I’m having, I can feel I’m sabotaging myself.  I usually do this.  10 pounds is a lot of weight.  I can feel my clothes getting loose and my back hurts less and I have more energy, but at the same time, I feel like the number on the scale is the same. 

I don’t know about you, but there’s a spot when I get to a certain weight that I feel like is the “It’s all the same, FAT!” You know, like 135-160 is AHHH!  I’m gaining weight!  160-200 is “I’ve gotta lose this weight, now!”  200-250 is the same amount and 250-270 is unnoticeable weight gain.  It’s all fat! 280-295 is “my back is killing me, too fat to fit anywhere, be on anything, too much for someone to help lift off the ground”.

I know I should continue the eating plan I have been on because it is apparently working for me, yet I am eating other things with the rationalization of ‘I’ll just count the calories.’  Right.  Does anyone else ever feel this way?  Let me me know if you do and how you deal with these feelings in the comments below. 

I believe it’s probably the fact that we are coming up on Labor Day weekend and it’s my husband’s birthday celebration, but it’s time I got my head back in the game!!!  I don’t want to lose my momentum!

HOW MUCH SHOULD I WEIGH?

This is a question we all ask ourselves.  I know I should weigh much less than I do right now.  If I consult a weight chart I am considered extremely obese which I don’t feel like is an accurate statement.  Unless, you take into account how I feel at this weight—tired, depressed, difficulty in moving about, then I would definitely agree.  

Obesity is as serious a disease as diabetes.  In fact, most usually it leads to diabetes.  Sybil Ferguson, the author of The Diet Center Program, Lose Weight Fast and Keep It Off Forever believes this also.  She states it may not be curable, but that it can be controlled by eating the proper foods, and eating them on a schedule to help maintain blood sugar levels.  

I had really good success with this diet in the 80s and was very happy whenever I found the book at a used book store a few years ago.  I also had really good success with it when I followed it in 2004, but I let my weight creep back up.  So, I decided to dust it off and try it again.  Also, I thought I could help my fellow dieters with tips, recipes and encouragement. 

I realize if you are on a weight loss program you probably are aware of the problems that being overweight can cause—depression, listlessness, weepiness, discouragement and self-degradation, but I agree with Sybil Ferguson when she says that obesity can be controlled by eating the proper foods and eating them on a schedule to help maintain your blood sugar levels. 

I prefer to use the Desirable Weight Chart in The Diet Center Program book to decide what my weight should be. I’ve added it on the bottom of this post if you would like to use it, too.  To find out how to find the size of your frame, you can measure your wrists and follow the sizes under each chart.  Another, not quite so exact way is to use your fingers.  Place your thumb and middle finger around  your wrist and if they overlap you are small framed.  If they touch you are medium framed.  If they are not touching you are large framed. 

Unfortunately I have a long way to go to get to my ideal weight, but hopefully it will be somewhat easier by sharing my journey with you and what I learn along the way.

However, I’m not a dietitian or a doctor so you should discuss what weight is best for you with your own doctor.  

Desirable Weight Chart

DESIRABLE WEIGHTS FOR MEN AND WOMEN –     According to Height, Weight and Frame.                                                                       Measurements taken with indoor clothing, no shoes.  (Subtract 1 pound for each year under 30)

WEIGHTS FOR WOMEN

HEIGHT	SMALL FRAME	IDEAL WEIGHT	MEDIUM FRAME	IDEAL WEIGHT	LARGE  FRAME	IDEAL WEIGHT
4’10”	92-98	95	96-107	100	104-109	111
4’11”	94-101	98	98-110	102	106-122	114
5’0”	96-104	101	101-113	107	109-125	117
5’1”	99-107	104	104-116	110	112-128	120
5’2”	102-110	106	107-119	113	115-131	124
5’3”	105-113	109	110-122	115	118-134	126
5’4”	108-116	112	113-126	119	121-138	129
5’5”	111-119	115	116-130	122	125-142	134
5’6”	114-123	118	120-135	127	129-146	137
5’7”	118-127	122	124-139	131	133-150	141
5’8”	122-131	126	128-143	135	137-154	145
5’9”	126-135	130	132-147	139	141-158	149
5’10”	130-140	135	136-151	143	145-163	154
5’11”	134-144	139	140-155	147	149-168	159
6’0”	138-148	143	144-159	151	153-173	163

WRIST MEASUREMENT FOR WOMEN:

Small—5” to 5 ½”; Medium—5 ½” to 6”; Large 6” to 6 ½”

WEIGHTS FOR MEN

HEIGHT	SMALL FRAME	IDEAL WEIGHT	MEDIUM FRAME	IDEAL WEIGHT	LARGE  FRAME	IDEAL WEIGHT
5’2”	122-130	126	128-139	134	136-151	144
5’3”	125-133	129	131-143	137	139-154	147
5’4”	128-136	132	134-146	140	142-158	150
5’5”	131-139	135	137-149	143	145-162	154
5’6”	134-143	139	140-153	147	148-166	157
5’7”	138-147	143	144-157	152	152-171	162
5’8”	142-151	147	148-162	156	157-176	167
5’9”	146-155	151	152-166	159	161-180	171
5’10”	150-160	155	156-170	163	165-184	175
5’11”	154-164	159	160-175	168	168-189	180
6’0”	158-168	163	164-180	172	174-194	185
6’1”	162-172	167	168-185	177	178-199	190
6’2”	166-177	173	172-190	181	183-204	195
6’3”	170-181	176	177-195	186	188-205	196
6’4”	174-185	180	182-200	191	192-214	205

WRIST MEASUREMENT FOR MEN:

Small—6 ½” to 7”; Medium—7” to 7 ½”; Large—7 ½” to 8”

WEIGHT IN POUNDS ACCORDING TO FRAME (In Indoor Clothing)