How out-of-shape are you? Use these links to measure your body fat– BMI measures your body mass index:

http://www.nhlbisupport.com/bmi/

http://www.caloriesperhour.com/index_burn.html

How many calories do you need to omit in order to lose weight? Calculate the daily calorie deficit required to reach goal weight:

http://www.caloriesperhour.com/index_loss.html

What is the satiety index?

http://www.acu-cell.com/gi.html http://www.vegetariantimes.com/document/563

http://www.nutritiondata.com/topics/glycemic-index#satiety

http://www.mendosa.com/satiety.htm

All about cravings:

Chart that tells you what your body needs when you have specific cravings and gives you healthy food choices for each craving:

http://www.naturopathyworks.com/pages/cravings.php

Emergency appetite control foods:

http://www.newstarget.com/003550.html

0Hunger management for “boomers”:

http://www.aarpmagazine.org/food/Articles/19_ways_to_fight_food_cravings_and_win_the_war_on.html

How to conquer cravings:

http://www.fitfaq.com/conquer-cravings.html

Beat late-night food cravings:

http://www.fitfaq.com/beat-food-cravings.html

Why we crave:

http://www.psychologytoday.com/rss/pto-20030819-000001.html

Five tips to stop food cravings for easy weight loss:

http://www.phtimes.org/Food-and-Drink/five-tips-to-stop-food-cravings-for-easy-weight-loss.html

Pasta
Antipasto Salad
Lemon Basil Pasta Salad
Mediterranean Salad
Toasted Israeli Couscous Salad with Grilled Summer Vegetables
Crispy Pasta Cake with Red Pepper and Mozzarella Salad

Seafood
Delmonico’s Yellowfin Tuna Nicoise
Crab Salad
Smoked Salmon and Watercress Salad with a Lemon-Caper Vinaigrette
Halibut and Corn Salad with Broken Vinaigrette
Smoked Salmon and Watercress Salad with a Lemon-Caper Vinaigrette

Meat and Chicken
Grilled Steak Salad, Caesar Style
Grilled Beef Cobb Salad with Prosciutto and Grilled Lemon-Roasted Garlic Dressing and Grilled Garlic Bread
Sesame Chicken Salad
Curried Chicken Salad
Chicken Salad with Peanut-Lime Vinaigrette
Greek Grilled Chicken and Vegetable Salad with Warm Pita Bread for Wrapping
Garlicky Grilled Chicken, Portobello, and Radicchio Salad
Antipasti Salad
Grilled Steak and Papaya Salad

Picnic (potato, slaw, macaroni)
Red Potato Salad
Potato and Corn Salad with Chipotle Mayonnaise
German-Style Potato Salad
Potato Salad
Fennel Slaw Salad
Maw-Maw’s Slaw
Delta Cole Slaw
Southwestern Slaw
Mac and Jack Salad
Mexican Macaroni Salad
Macaroni Salad with Dill and Ham

Fruit and Cheese
Fresh Fruit and Mint Salad
Antioxidant Fruit Salad
Many Melon Salad with Yogurt Sauce and Lime
Beet and Goat Cheese Arugula Salad
Sliced Orange Salad with Sautéed Olives and Ricotta Salata
Chopped Salad with Feta, Chickpeas and Pita Croutons

Vegetable
Asian-Style 3 Bean Salad
Red Radish Salad
Pinto Bean Salsa Salad
Fresh Corn Tomato Salad

Green
Mixed Green Salad with Whole Citrus Vinaigrette
Caesar Salad
Boston Lettuce Avocado Salad and Lime Dressing
Spring Green Salad
Mixed Green Salad with Lemon, Olive and Anchovies
Summer Chopped Salad with Ranch Dressing
Hearts of Romaine with Blue Cheese and Bacon
Beet and Goat Cheese Arugula Salad

Newman’s Raspberry and Walnut    2 T.       60

Newman’s Low Fat Sesame Ginger    2 T.     35

Newman’s Light Lime Vinaigrette 2 T. 60

Wishbone Light Raspberry    2 T.    80

Ken’s Raspberry Walnut Vinaigrette 2 T. 80

Ken’s Steak House Raspberry Pomegranate    2 T.    70

Golding Farms  Raspberry Walnut    2 T.    70

Salad links:

Peach and spinach with honey cider vinaigrette from Sun-Sentinel:http://www.sun-sentinel.com/entertainment/events/sfl-fdvegcol0807r1sbaug07,0,3877298.story

Greek Chicken salad: http://www.sun-sentinel.com/features/food/sfl-fd24chickensaladr3sbaug07,0,2441287.story

Salad dressings and vinegars: http://southernfood.about.com/od/saladdressings/Salad_Dressings_and_Vinegars.htm

30 salads in 30 days—receive daily recipes: http://www.30salads30days.com/

5 veggies that make any salad super-healthy: http://food.yahoo.com/blog/beautyeats/16439/5-veggies-that-make-any-salad-super-healthy

Fantastic fruit salads: http://www.diseaseproof.com/archives/recipes-fantastic-fruit-salads.html

Bean salads (Italian—French—Greek—Japanese—Indian—Texas caviar):http://www.nytimes.com/2007/06/20/dining/201mrex.html

Wild arugula, cantaloupe and watermelon salad with prosciutto and blue cheese: http://foodblogga.blogspot.com/2008/08/wild-arugula-cantaloupe-and-watermelon.html

Dinner tonight: Vietnamese Rice Noodle Salad: http://www.seriouseats.com/recipes/2008/08/vietnamese-rice-noodle-salad-recipe.html

Asian noodle salad: http://perrysplate.blogspot.com/2008/04/asian-noodle-salad.html

Chicken curry salad: http://www.elise.com/recipes/archives/001553chicken_curry_salad.php

Blueberry peach fruit salad with thyme: http://www.elise.com/recipes/archives/007302blueberry_peach_fruit_salad_with_thyme.php

Thai chicken salad with peanut chili dressing: http://www.tigersandstrawberries.com/2008/07/22/thai-chicken-salad-with-peanut-chili-dressing/

Strawberry and spinach salad: http://www.vegalicious.org/2008/03/05/strawberry-and-spinach-salad/

Asparagus strawberry salad: http://www.vegalicious.org/2008/04/18/asparagus-strawberry-salad/

Dinner tonight: tomato and mozzarella salad with microgreens: http://www.seriouseats.com/recipes/2008/08/tomato-and-mozzarella-salad-with-microgreens-recipe.html

Roasted cherry and hazelnut salad with warm cheese: http://freshcatering.blogspot.com/2008/04/roasted-cherry-and-hazelnut-salad-with.html

Apple-Feta tossed salad: http://www.tasteofhome.com/Recipes/Apple-Feta-Tossed-Salad

Chicken-Grape salad and gruyere panini: http://paninihappy.com/chicken-grape-salad-gruyere-panini/

Sunshine salad (sweet tomatoes, crisp red onion and cabbage, and spicy dressing.):http://coconutlime.blogspot.com/2008/08/sunshine-salad.html

Gordon Ramsey”s exotic salads: http://www.timesonline.co.uk/tol/life_and_style/food_and_drink/gordon_ramsay/article4371728.ece

Simple summer fruit salads: http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=56251&sc=3022

Pad Thai-style rice salad: http://www.nytimes.com/2008/07/30/dining/304mrex.html?ref=dining

Three cheese green salad: http://allrecipes.com/Recipe/Three-Cheese-Green-Salad/Detail.aspx?ms=1&prop25=10399454&prop26=DailyDish&prop27=2008-05-27&prop28=CompleteYourMeal&prop29=FullRecipe2&me=1

The largest chart showing the fiber in foods is at

http://www.gicare.com/pated/edtgs01.htm

Another large reference for fiber in foods that is an alphabetical list is:

http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html

High fiber food chart with rankings: http://www.bellaonline.com/articles/art49482.asp

This site has a fiber chart and a calorie chart so you can get both fiber grams and calories at the same time.

http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html

The best food sources for fiber:

http://www.familyresource.com/health/healthy-eating/the-best-food-sources-for-fiber

Dietary fiber content of foods:

http://www.ext.colostate.edu/PUBS/FOODNUT/09333.html

High-fiber low-carb food list:

http://lowcarbdiets.about.com/od/nutrition/a/fibercounts.htm

Fiber: the good carbohydrate:

http://www.spineuniverse.com/displayarticle.php/article1134.html

PDF file for fiber in food:

http://www.urbanext.uiuc.edu/diabetes/pdf/food_01.pdf

Fiber: How to increase the amount in your diet:

http://familydoctor.org/online/famdocen/home/healthy/food/general-nutrition/099.html

B. There are no food restrictions placed on you except for those foods that you know you have trouble controlling the amount that you eat at one setting.

C. Every day’s menu must include whole grains, milk, meat and beans, vegetables, and fruits as recommended by the United States Department of Agriculture. Your daily food plan will include a reduction in the number of calories you are presently eating.

D. The only real way to determine how many calories you are using is to have a food journal and faithfully record everything you eat for 5 days. Forget about counting carbohydrates, fat, or anything except calories. Get an average calories consumed for the 5 days by adding each day’s amounts together and dividing by 5.

E. Check the calorie calculator to see how many calories you need to maintain your present weight.

F. If you want to weight less, you will need to consume less. Measuring calories is the most effective way to lose weight.

G. Count the fiber you consume daily. We need to be eating 25-30 grams of fiber daily. The average American diet has 3-5 grams. We are a nation of overweight people because we aren’t eating the fiber needed and are eating mostly over-processed foods. Learn more about fiber.

H. Add exercise—we recommend walking because it can be done wherever you are—in the 2nd week. If you are already exercising, continue.

I. If you’re not exercising, get your food plan straight before adding anything else.

J. Before you begin, clean out all foods that will tempt you. After your basic goal weight, you may begin reintroducing foods. Do this only with one food product at a time. Ask your family to be part of your support system for this first month.

K. You will be drinking at least 64 ounces of water each day. Use several of the Crystal Light flavoring straws along with the Crystal Light Live Energy that you will be using each day. The Live Energy contains 3 grams of fiber.

L. Get together all the ingredients of your daily salads which are eaten everyday before you eat other foods. Restaurants know that salad is the first course because it fills us up.

M. Always use the calories needed chart to evaluate the calories you need to eliminate daily. If you deduct 250 calories from diet and increase your physical outtake by 250 calories, you will lose a pound weekly. Adjust your calories needed as you lose weight as your need will change as you lose weight. Use the calorie calculator to see how many calories you need with the weight loss.

No one else can make anyone feel anything, everything we feel is our choice. If we are choosing to continue in relationships, jobs, or situations that contribute to our feelings of negativity, we need to ask ourselves why we aren’t choosing to be happy. Happiness is a choice. With the choosing of happiness comes the responsibility to give up self-destructive patterns. Learn to distinguish what you like and what you don’t like.

The healing principle is that as we believe we will get better, we will get better. But choices have to be made. You can’t hold on to misery with one hand and reach for happiness with the other. As the trapeze artist lets go of one bar before she grasps the next one, so also must we give up misery for happiness.

Other methods to increase our self-esteem are (1) set goals from the dreams we have of what we would like to have in our lives, (2) learn to take risks in all areas of your life, and (3) develop a clear-cut precise schedule adding physical, mental, and spiritual healthy activities to our weekly life.

In developing positive self-talk, affirmations and guided imagery may be used. Remember our subconscious mind doesn’t know if something has happened already or is to happen in the future. Only the conscious mind knows time.

Therefore, don’t implant wishes or doubts with words like maybe or I wish or I hope. Use action positive words such as I am, I enjoy, I believe, I want, etc. Trust your subconscious to lead you to your “higher self”.

Develop an attitude of being gentle with yourself. Learn to recognize that the source of uncomfortable feelings is that we have added some degree of judgment to the future. The pain we feel is fear which is the withholding of love. The withholding hurts us as well as the person we’re “punishing”.

So all hatred is self-hatred first. It begins inside us and is projected outward. As we learn our loveability, we see the love in others. As we love ourselves, we project the love to others. We confuse the giving of loving with the power of others. If I love someone who chooses not to love me, have I lost anything? If I choose to not love another and feel that hatred pass through me, have I gained anything? Who is the loser when I choose not to love?

We each have life issues that periodically disrupt our patterns. Knowing our issues helps us to accept the lessons quicker by spending less time in denial of them. Some of these issues may be: accepting our feelings, labeling our feelings, control, boundaries, intimacy, commitment, conflict, trust, authority figures, etc.

Likewise, we each are a collection of selves: (1) child, (2) adolescent, (3) teenager, (4) young adult, and possibly, (5) an older adult. Periodically, we need to “step back” emotionally and observe our own behavior in order to understand the behavior choices we are making. Which of your “selves” is running your emotional life?

In learning to check in with ourselves, we come to accept that just as we may be coming from several different vantage points from within ourselves, so also are all the other persons we encounter whether they are aware of their vantage points or not.

Links for emotional and mental help:

34. Eight ways to spot emotional manipulation: http://www.cassiopaea.com/cassiopaea/emotional_manipulation.htm

35. How to detect lies: http://www.blifaloo.com/info/lies.php

36. Overcome your emotional roadblocks:

http://www.beliefnet.com/story/227/story_22704_1.html?WT.mc_id=NL54

37. An amazing YouTube to make you smile and enjoy life:

http://www.youtube.com/watch?v=zlfKdbWwruY

28. Ask the right questions to deal with anxiety:

http://www.avani-mehta.com/2008/07/22/ask-right-questions-to-deal-with-anxiety-and-a-zen-koan/

29. Peace with cake: Ending emotional eating:

http://endingemotionaleating.blogspot.com/2008/07/emotional-eating-problem-solving-top.html

30. 59 weight loss tips: http://chris.pirillo.com/2006/06/05/50-weight-loss-tips/

31. The best diet plans encyclopedia: over 140 diets: http://www.everydiet.org/

32. Sesame and ginger chicken: http://www.yumsugar.com/1823819

33. Every woman has an eating disorder: http://www.everywomanhasaneatingdisorder.blogspot.com/

34 Exploring conscious creation, power of thoughts and the law of attraction:

http://creationthoughts.com/

http://www.nutristrategy.com/activitylist4.htm

17 For nutrition tips for being athletic in helping to gauge your energy needs: Nutrition on the Move – Nutrition Tips.

18 Self magazine has fitness calculators divided into three sections: get your best body, eat right, and burning calories. Caloric Needs Calculator in Fitness on SELF.com.

19 Weights and measures converter- http://www.caloriesperhour.com/index_convert.php

20 What is the satiety index?

http://www.acu-cell.com/gi.html

http://www.vegetariantimes.com/document/563

http://www.nutritiondata.com/topics/glycemic-index#satiety

http://www.mendosa.com/satiety.htm

21 The glycemic index relates to the way your body’s sugar levels respond to certain foods. Foods low on the glycemic index will release glucose gradually.

http://www.healthyweightforum.org/eng/articles/glycemic-index/

22 Facts about carbs in food/GI diet advice and GI index:

http://www.carbs-information.com/

23 The Glycemic Index is a numerical Index that ranks carbohydrates based on their rate of glycemic response (i.e. their conversion to glucose within the human body). Glycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100.

http://www.nutritiondata.com/topics/glycemic-index

24 Printable glycemic index by glycemic load is divided into low GI, medium GI and high GI.http://www.mendosa.com/gi_by_gl.pdf

25 Chart that tells you what your body needs when you have
specific cravings and gives you healthy food choices for each craving:

http://www.naturopathyworks.com/pages/cravings.php

26 How to conquer cravings:

http://www.fitfaq.com/conquer-cravings.html

27 Beat late-night food cravings:

http://www.fitfaq.com/beat-food-cravings.html

28 Why we crave:

http://www.psychologytoday.com/rss/pto-20030819-000001.html

29 Emergency appetite control foods:

http://www.newstarget.com/003550.html

Your list of 100-300 calorie foods that you want to eat on a regular basis—this is the heart of your High Energy diet.

Water bottles ready to be used with the Crystal Light Live Active beverage straws-use 2-3 of these daily as each is 3 grams of fiber which doesn’t stay in the body but moves through the body.

Have many ingredients for salad on hand. I use Dole Romaine Hearts as I can chop it up each day and keep the unchopped on hand for several days. The salad will be your first choice for lunch and dinner. Treat yourself to having the selection of a restaurant salad bar on hand. I use chickpeas for protein, carrot matchsticks, tomatoes and mandarin oranges.

There are 2 tips for your daily salad—always add some fruit (this changes any salad so that even kids like salad) and always use low calorie salad dressings (there is a large selection now of 60, 70, or 80 calories per 2 tablespoons). Always measure and calculate the calories you are consuming. I use a 6-cup container with 4-6 tablespoons of dressing and count it as 200 calories. Oftentimes the salad satisfies me.

To design your personal High Energy Diet, use the following links. The diet includes:

1  Food labels

US FDACFSAN How to Understand and Use the Nutrition Facts Label

2  Portion size  

http://www.myfooddiary.com/resources/estimating_serving_sizes.asp

http://www.wisegeek.com/what-does-200-calories-look-like.htm

4. To learn servicing sizes:

http://www.myfooddiary.com/resources/estimating_serving_sizes.asp

3 Count calories

http://www.google.com/ig/adde?moduleurl=http://www.labpixies.com/campaigns/calories/calories.xml&source=clhc

4 Martindale’s Calculators On-Line Center: Part I:I-N – Nutrition

What does 200 calorie look like: http://www.wisegeek.com/what-does-200-calories-look-like.htm

5 How many calories in fruit:

http://www.weightlossforall.com/calories-fruit.htm

6 Free diet and weight loss journal: http://www.fitday.com/

7 How many calories do you eat each day to maintain your current weight? (Use this link to determine the calories)

http://www.rd.com/content/openContent.do?contentId=12678

8 How many calories do you need to omit in order to lose weight?
Calculate the daily calorie deficit required to reach goal weight:

http://www.caloriesperhour.com/index_loss.html

9 Calorie Counter helps you calculate your BMI (Body Mass Index) and has many tips about diets available and the foods to eat.

10 “If you’ve looking for information on cutting calories and fat in your diet, achieving a healthy weight, or favorite low-calories, reduced-fat foods and beverages (and the ingredients that make them possible)…you’ve come to the right place!” The Calorie Control Council – Information on cutting calories and fat and achieving a healthy weight.

10 For another BMI (Body Mass Index), Basal Metabolic Rate calculator use, lifestyle activity, and other weight loss help, use How Many Calories Do I Need? – basal metabolic rate calculator.

11 How out-of-shape are you? Use these links to measure your body fat–
BMI measures your body mass index:

http://www.nhlbisupport.com/bmi/

http://www.caloriesperhour.com/index_burn.html

12 Food nutrient database:

http://www.bodybuilding.com/fun/nutrient.htm

13 From the Food Network online, explains how to manage your weight in three simple equations: Get Healthy : Low Calorie : What are Low Calorie Diets? : Food Network.

14 Quick Guide to Calorie Needs When Losing Weight has many resources explained such as good protein, good fat, how to reduce calories, general diet nutrition, healthy vegetarianism, etc.

15 1200 and 1500 calorie diets using the USDA food pyramid showing the correct percentages of protein, carbohydrates,

fats, diary, fruit, vegetables and starch needed daily:

http://walking.about.com/cs/walkoflife/a/dietportions.htm

The following conditions should exist if this is the time for you to incorporate life change into your life. You will benefit the best if you:

(1) Have made the decision to change habits that are robbing you of your energy,

(2) Will find the time to begin incorporating the chances into your daily life,

(3) Willing to let go of self-limiting behaviors that were effective as a child but which impede your success now as an adult,

(4) Accept that the changes may be somethings that you don’t want to do,

(5) The only change we as individuals can make happen is in ourselves, and,

(6) Understand that we don’t spend time on other people or the past.

Whatever happened can’t be changed. But we can change our feelings about it by changing our thoughts.

Life is exciting and vibrant when your energy is directed toward those things you can change. The best use of our energy really is the Serenity Prayer:

“God, grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.” –Reinhold Niebuhr

Technorati Tags : commitment, change, habits, sessions, energy

We have listed several Internet sources on the next page for you to use in creating your list of foods in the 100-200 categories. Create your own choices from the lists.

Always remember to count all the calories. Using a food journal or notebook will help you to remember all the calories you eat.

To count calories, we use Barbara Kraus’s Calories and Carbohydrates. Revised by Marie Reilly-Pardo. ISBN 0-451-20773-4.

Sometimes, you may reach a plateau. What happens as we lose weight is that the body adjusts to the smaller weight so we have to recreate what we have been adding. Always use the calories needed chart to determine the calories you can intake. Of course, you may increase the weight loss with exercise.

Resources for measuring food, calories, and exercise for your 100- 200 calories list:

What does 200 calories look like?

What do 300 calorie meals look like?

Daily needs calculator

Calories burned during exercise

Calories in various foods

Calories burned, BMI, BMR and RMR calculator

100 painless ways to cut 100 or more calories