Healthy Food Chart for Everyone

Many times a dieter will come to me discouraged that he isn't losing weight and saying, "Well I'm following the plan perfectly and I'm not losing any weight." Yet it's obvious to me from the few pages of a food diary (if there is one) that the person is really not even following the plan, he just thinks he is. Jim Rohn states: "Give whatever you are doing and whoever you are, with the gift of your attention. Success is doing ordinary things extraordinarily well."

So before you throw in the towel and decide your plan just isn’t working for you, make sure you are following it correctly. If you are losing weight on your own and want results it is imperative to be brutally honest with yourself or you are merely wasting your time, your efforts, and heading for failure.

If it’s a book you are following read the entire book not just the first chapter. If you are following a calorie or carb controlled plan make sure you are tracking correctly.(Check your portion sizes.) I suggest using Nutrition Data's My Tracking and then have another person check it over who also knows the plan for true accuracy. This also provides accountability which is also frequently needed to stay on track.

The day has flown by! Mom group usually goes from 10-11:30 but we got to talking and didn't wrap things up until after noontime. I got home from there, fed Will, grabbed a portable snack and walked Bruce around the neighborhood. It's actually not bad at all outside if you stay on the sunny side of the street. We will definitely try to get our next walk in while the sun is still out and then hope that Mike is home in time for the last two (when it is dark and colder). For my quick snack I grabbed a reduced fat cheese stick and some baby carrots. When I got back in from the walk I made a tuna melt sandwich on my Griddler. I used this great bread I found at the store called Arnold Sandwich Thins - it's 100% whole wheat and only 100 calories per pair.
I put a piece of munster cheese on either side and some chunk light tuna packed in water between. A couple quick minutes on the grill press and I had a tasty lunch! I paired it up with some whole grain goldfish and a glass of milk. The diet has been a little dairy heavy recently but the carb/protein content of those products really keeps me feeling energized and holds me over well which is helpful because my meal times are pretty sporadic these days as you can see from the random times the posts go up. I figure having a little more milk than I need is not that bad, it obviously could be worse. I like to keep the dairy products in the house because they are there to grab when I need them. Trust me, if I had junk around the house I am sure I would be tempted to grab that instead so I use that as my motivation for keeping it out of the house and enjoying it when I am out somewhere.

This Meal & Snack Provides Approximately: Grains = 3-3.5 ounces (+whole), Vegetables = 1 cup, Milk = 1.75 cups, Meat & Beans = 3 ounces, Discretionary Calories = 30 kcals (cheese) 

Today I am going to go to mom's group because I can only go a couple more times before the course I am teaching starts since it will also be on Tuesday mornings. I am going to try to find another group to go to because I do enjoy learning from the instructor and the other moms. For breakfast I had a yogurt with almond slivers, a clementine and two pieces of cinnamon raisin bread. I love raisin bread but I have not been able to find the whole wheat variety anymore so I bulked up the protein & fiber content of the yogurt with the almonds and I can still enjoy the bread without getting hungry soon after. It's a lot colder today than yesterday so I am not sure how many extra blocks we'll be going on the walks we take. They say the cold is setting the stage for the next snow storm rolling in tomorrow so I am glad I took advantage yesterday! Will has a doctor's appointment tomorrow so I hope we don't get too much snow! Have a good day!

This Meal Provides Approximately: Grains = 2 ounces (+whole), Fruit = 0.33 cup, Milk = 0.75 cup, Meat & Beans = 1.5 ounce, Oils = 1.5 teaspoon, Discretionary Calories = 30-40 kcals (sweetened yogurt)

A dollar meal might sound like a bargain, but is it worth the price for your health? Dietitians from The Cancer Project have taken a look at the high health cost of "value meals" at fast food restaurants, and have listed the five worst options.

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Many of Diet Blog's readers - myself included - will have made various resolutions on January 1st. From past experience, I'm sure most of us know that those great intentions don't always last very long.

Resolving to exercise more, lose weight, eat healthily and so on can lead to a constant uphill battle. If your lifestyle is naturally sedentary and your eating patterns have been constant for years, the "new you" will struggle to constantly find motivation to do things differently - old habits are hard to change.

Instead of trying to make resolutions, then, focus on making good habits - and breaking bad ones. Here's how:

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