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)

BEEF CHOP SUEY

This was really good!!  Rave reviews from all the family!  It reminded me of the canned Beef Chow Mein we used to eat when I was growing up and when I was first married. Although, this version is healthier since it doesn't contain all the preservatives and it was real meat and not cubes that you are eating.  

I didn't eat the rice, but I did like eating the broth with my reduced fat Wheat Thins, so I may break them up and eat them like Chow Mein Noodles next time.  I hope you enjoy it as much as we did!  

Sorry for the poor picture.  

Beef Chop Suey

1 pound lean ground beef

1/2 cup chopped onion

1 can (10-1/2 ounces) condensed chicken broth, undiluted, divided

1 cup chopped celery

1 can (8 ounces) sliced mushrooms, drained

1/4 teaspoon ground ginger

1 can (14 ounces) bean sprouts, drained

2 tablespoons tapioca powder

2 tablespoons reduced-sodium soy sauce

Hot cooked rice

In a nonstick skillet or wok, cook beef and onion over medium heat until beef is no longer pink; drain.  Add 1 cup broth and next three ingredients.  Bring to a boil.  Reduce heat; cover and simmer for 10-15 minutes or until celery is tender.

Add bean sprouts.  Combine the tapioca powder, soy sauce and remaining broth; stir into beef mixture.  Bring to a boil; cook and stir for 2 minutes or until thickened.  Serve over rice if desired.

I counted this as:  3 pro; 1 veg; 20 opt. calories

Nutritional Information:  (Obtained through Mastercook v. 14)  304 calories; 20g fat; 10g carb; 3g fiber

WEIGH IN SUCCESS!!

Last night's weigh in at TOPS was a success!!  I lost 6.6 pounds!  Yay!  This is the Biggest Loser trophy I got to bring home with me for the week, proudly displayed on my piano!

I would like to share one of the recipes that helped me this week.  Everyone liked these kabobs!  I wasn't sure what my husband was going to think of it since he's not big on fruit in meat dishes.  But he said he really liked the sauce.  It seemed a little more orangey and not as much Teriyaki flavored. We did deviate a little on the vegetables. As you can see in the picture, we added green pepper, red onion and zucchini, and Tim didn't put the green onions on the skewers.  We also used the grill instead of the broiler since it's pretty hot outside and we didn't want to heat up the house.

I counted it as follows:  1 fruit; 1 veg; 4 protein (This is not counting the rice because I am not eating the rice.)  

Orange Teriyaki Beef Kabobs

2 small navel oranges

1 1/2 cups orange juice

4 tablespoons teriyaki sauce

2 tablespoons Dijon mustard

2 packets Splenda

4 garlic cloves, minced

1/4 teaspoon pepper

1 pound boneless beef sirloin steak (1 inch thick)

16 large fresh mushrooms

16 medium green onions, cut into 2-inch pieces

2 teaspoons tapioca powder

4 teaspoons cold water

Hot cooked rice

Remove peel and pith from oranges.  Separate oranges into sections.  In a bowl, combine orange juice, teriyaki sauce, mustard, Splenda, garlic and pepper.  Cut beef into 1-inch cubes; place in a resealable plastic bag.  Add oranges, mushrooms, onions and half of marinade.  Seal bag; refrigerate overnight.  Refrigerate remaining marinade for sauce.

Drain and discard marinade.  On four metal or soaked wooden skewers, alternately thread beef, oranges and vegetables.  Broil 3 inches from heat for 15-20 minutes or until meat reaches desired doneness and vegetables are tender, turning often.

In a saucepan, combine tapioca powder and water until smooth.  Stir in reserved marinade.  Bring to a boil; cook and stir for 2 minutes.  Serve over kabobs and rice.

MENU PLAN FOR WEEK OF AUGUST 16

Sunday--Orange Teriyaki Beef Kabobs; Rice (for family)

Monday--On Your Own

Tuesday--Beef Chop Suey with Rice (for family) and Sauteed Squash

Wednesday--On Your Own

Thursday--Salmon with Citrus Salsa and Green Beans

Friday--Lean Hamburger Patty, Cheeseburgers (for family),   Marinated Roma Tomatoes and Cantaloupe Ice Pops

Saturday--Chicken and Asparagus Stir-Fry with Rice (for family)

DINNER PREP NOTES:

Sunday--While the grill is hot, grill up about 3 pounds of chicken breasts and various other vegetables for the week.
Place 2 cups of chopped, cooked chicken breast into freezer bag, label and freeze for Saturday's dinner.

Monday--Move 1 pound of lean ground beef from freezer to refrigerator for tomorrow's dinner.
Chop onion and celery and combine into a bag, label, and place into refrigerator for tomorrow's dinner.
Slice squash for sauteeing and place in refrigerator for tomorrow's dinner.

Wednesday--Prepare Citrus Salsa for tomorrow night and place in refrigerator.

Thursday--3 hours before dinner, prepare marinade for tonight's dinner and add salmon.  Refrigerate.
Prepare Marinated Roma Tomatoes for tomorrow's dinner.
Prepare Cantaloupe Ice Pops for tomorrow's dinner.
Move bag of frozen cooked chicken that you prepared on Sunday to the refrigerator to thaw for Saturday's dinner.

Friday--Break off bottom ends of asparagus and trim into 2-inch pieces; Cut green pepper into julienned strips; Slice green onions and place and all into a bag, label, and refrigerate for tomorrow's dinner.

x

It's Been A While

Well, I haven't been very good at keeping up my posts.  I've struggled with a little weight gain since I started.  And, being that I haven't yet received my TOPS diet book in the mail yet, I decided to crack open my old Diet Center Program Book from the 80s.  I started with the Conditioning Phase on Monday and Tuesday and transitioned to the Reducing Phase Wednesday.  I did well staying on program until it came to Friday.  Fridays are hard for me.  I usually go out to eat with my daughter and my mom at lunch and did pretty well.  However, we went to Senior Tequilas and I ate a few chips and salsa.  (Per the old Diet Center Program, you aren't supposed to eat corn or tomatoes on reducing program).  Then, in the evening, I went to look at a property with my husband and then went out to eat.  I meant to make good choices, but ended up at a buffet.  I mainly ate shrimp and fish, but they were fried and I succombed to having a piece of pie.  Needless to say, the 10 pound loss I had joyfully experienced since Sunday, turned into a 5 pound loss when I weighed on Saturday morning.  Oh, well.  I was back at the diet grind and doing well until my husband and I went out for dinner.  Thankfully it was not a buffet.  I really did know better than that!  But, we went to El Chico (which was wonderful, by the way), and again had a few chips and salsa, and a few items not on program like a flour tortilla, cheese, guacamole and refried beans.  So, we'll see how I do when I weigh in at TOPS tomorrow evening.