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Bits-n-Bites: Newsletter for
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Another
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wise, witty information
and tips about weight
loss from around the globe.
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Issue 22
- Mar 2005
+ USDA
Dietary Guidelines 2005
+ EFT by Example: Ending
Nighttime Cravings
+ Where Tax Dollars
Go: Govt Regulations
on Chocolate Coating
+ Save Surgery Simulate
Butt Implants with Wall
Squats
+ Potato Chips vs Whole
Potato: Economics 101
+ Supplement News: Hoodia
Appetite Sup*pressant
suppressant
+ Candy or Condiment
You Decide
+ Food Labeling Made
Easy
+ Food News: Tube Food
+ Food Trivia: Avoiding
Flabby Greens
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Quote: "Chocolate contains
many preservatives. Preservatives
make you look young ~ annonymous
USDA Dietary
Guidelines 2005
The new USDA Dietary Guidelines
are meant to provide sensible
eating ideas; confusion surrounds
serving size because most of
us think a "serving"
is "how much I intend to
eat." For instance the
USDA's recommended two cups
of fruit and two and-a-half
cups of vegetables
a day may seem mighty high if
you aren't eating any fruit
and vegetables now, let alone
several times a day. It's not
difficult though if you think
of fruits and vegetables as
the filler. Use them
to round out your meals and
make them snacks; you'll easily
get the recommended amounts,
you'll be fuller, and you'll
start to feel better because
you'll be getting better nutrition.
Guidelines for fat are all
over the map though, from 20
to 35%. What this means, "You
decide, we just had to pick
a number." Thank you, U.S.
Government. All I know is my
health was best and my body
was in its best shape when I
ate less fat and more complex
carbs (high fruits and vegetables).
Think of your nutritional needs
as a bank account. It just doesn't
make sense to withdraw a high
amount of currency for a small
amount of return; i.e. processed
foods with little or no nutritional
punch.
How Carl's Jr.
Stacks Up Against USDA's Food
Guidelines:
It's time for lunch so let's
go to Carl's Jr. for that yummy
looking "Six Dollar Burger."
Uh, oh! That "heart-attack-waiting
to happen" meal totals
a mind numbing 1748 calories,
30 grams of fat and 2010 grams
of sodium! Congrats! Carl's
Jr. just helped you meet or
exceed USDA's daily guidelines
for calories, fat and sodium
in one meal. If you go home
and eat something else an hour
or so later, it's easy to see
why this kind of meal makes
it difficult to get the best
value
for your nutrition dollar.
I'm not a fan of denial eating.
If you love a certain fast food
meal like that six dollar burger,
that's fine, but think of it
as a treat, rather than something
you eat every week and you'll
start to
lose some weight with no other
effort. It doesn't have to be
such a struggle.
Make an effort to eat less
processed food and more whole
foods and use the USDA's guidelines
to get started.
Read
entire article:
Updated
USDA Dietary Guidelines 2005
5-Steps
to Blast Through Weight Loss
Plateaus
If you ran into trouble attempting
to get my latest free E-book,
5-Steps
to Blast Through Weight Loss
Plateaus, please try again,
or let me know because the script
wasn't working properly. My
apologies for any inconvenience
or frustration this may have
caused.
Is it Better
to Shop with a List when Losing
Weight?
Not exactly new but shopping
from a list is a far better
idea than just wandering aimlessly
up and down the aisles. No matter
whether you like to cook at
home or not, it's smart to plan
at least a few
meals for the week and shop
for those items you'll need,
then round it out with fresh
produce and fruits for snacks.
Find one night during the week
when you'll have a home cooked
meal, even if it's a microwaved
chicken breast and frozen vegetables
(one of my staple meals, BTW).
You'll find it far easier to
stick to your plan if you have
a plan in the first place.
Our Daily
Bites
If you don't read Our Daily
Bites, then you're missing out
on some of the best EFT for
W8ht Loss instruction available.
This list is sent usually twice
sometimes three times a week
and is a fairly
short, usually timely message,
am*azingly sometimes it's just
the thing you need to hear to
get you back on track.
Learn
to Use EFT Now with Our Daily
Bites
EFT by Example:
Ending Nighttime Cravings
A recent evening at home, full
from a nice meal and suddenly
wanting to eat mini-Snickers
bars prompted this EFT session.
I detail here how I used EFT
step-by-step right then and
there to end the cravings and
how you can do the same.
Excerpt: "Remember, I'm
doing this because I'm not hungry.
I'm quite full in fact. That's
not the best time for a snack.
I can eat a few of these Snickers
tomorrow when I am hungry, and
it would make much better sense.
The idea of waiting for hunger
isn't new, but sometimes it's
easily forgotten.
I got a knife and cut the Snickers
open so I could really examine
it, and I noticed there was
some nougat and chocolate clinging
to the knife. I scraped it off
with my teeth so there is a
faint taste
of Snickers in my mouth. You'd
think it would make it all the
worse, but it hasn't. In fact,
I don't seem
to have much desire at all to
eat it."
Read
entire article
People are
Talking About One More Bite
Weight Loss:
Dear Kathryn,
"Thank
you for articulately expressing
my feelings about EFT and
weight loss in such an interesting,
upbeat way. I have lost 54
lbs. using EFT to change my
entire relationship with food.
I was surprised, as I read
your last post about changing
habits, that I felt resistance
well up inside me. EFT takes
the "sting" out
of those feelings of deprivation,
"should" and "shouldn't"
foods, dirty looks from my
mother for eating the wrong
foods, etc. It is only with
the help of EFT that I have
been freed from the prison
of food obsessions.
"You are
providing a wonderful service
and I thank you for taking
the time to share your outlook
with us. I know and believe,
in my deepest place, that
this is the way to relate
to food. To life!" --
Michelle H."
Sometimes it just takes a little
nudge or the right words at
the right time. Maybe working
with a private w.eight loss
coaching is right for you, right
now. Whether the 8-week
Ending Emotional Eating course
or the course plus personal
coaching is what you need,
you can get started at any time,
so why not right now?
Calories
Used in Everyday Things:
Tipping your hat to a lady
... 5 calories (but so worth
it)
Facing the music ... 50 calories
Bending over backwards ...
55 calories
Carrying a grudge ... 70 calories
Fitness & Health Website
Finds
Always handy, Measurement
Conversion Tool
Nothing more fun than looking
for new recipes, try SOAR
- Searchable Online Archive
of Recipes
Where Our
Tax Dollars Go: US Regulations
on Chocolate Coating for Military
Cookies
A fine example of our tax
dollars at work is the 26
page booklet the US government
created for Military Cookie
and Brownie Regulations,
but hold onto your cookies!
On closer inspection you'll
see this regulation is specific
for "Chocolate Covered
Cookies and Brownies,"
ostensibly there is a separate
regulation for those with no
such chocolate covering? Sheesh.
Section 3.3.11: "The chocolate
coating shall be Salmonella
free (see 4.5.1.4)."
Oh, man, I should hope to shout.
It doesn't seem like too much
to expect Salmonella fr.ee chocolate
coating on my oatmeal cookies.
Next time you wonder where
your tax dollars are going just
chant, "Chocolate covered
oatmeal cookies and brownies,
oh my."
Save the
Surgery, Do it Yourself Butt
Implants with Wall Squats
Those who have assets larger
than they'd like are baffled
by the recent surge in but*t
implants, ala Jennifer Lopez.
In my younger days my people
would joke that I could give
them my extra off the
top, so I can relate. There
are exercises you can do which
specifically target the asset
area such as lunges and squats,
but you can start working your
lower body right at home, right
now. All
you need is a wall.
How to Do
Wall Squats
Stand with your back against
the wall, feet out in front
of you. Now just lower yourself
into a seated position. Move
your feet farther forward if
necessary. After you've done
these a few times you'll
know where to place your feet.
As you begin to squat you'll
notice a tension in your thighs.
Depending on your physical fitness
level, stop where comfortable
and hold. You should stop far
before it becomes difficult
because it's holding the position
that does the work.
Some will do wall squats with
an up/down movement, but that's
not what I'm recommending here.
These wall squats are meant
to be held for as many as 90
seconds at a time. Squat and
hold for 90 seconds, and that's
it! Your legs will tell you
it's working.
As you build up strength you
can lower yourself deeper, and/or
increase the amount of time
you stay in that position. For
beginners, I'd recommend only
going about a quarter of the
way down
and holding for 30 seconds,
then build up to more time and
more depth.
Example
Wall Squat Routine for Beginners:
- Week 1, Mon, Wed Fri, lower
yourself just slightly and
hold position for at least
20 seconds
- Week 2: Mon, Wed, Fri,
add more time the same depth
- Week 3: Mon, Wed, Fri,
slightly lower depth, same
time
- Week 4: Mon, Wed, Fri,
Add more time, same depth
Slowly work yourself into the
full seated wall squat, holding
for 90 seconds. Don't be in
a hurry. It's far better to
work up your strength slowly,
plus it's great to set and achieve
goals. Working out and building
your fitness should be something
you look forward to and something
you think of as a personal challenge.
Make it fun!
You'll know when the depth
of the squat or the time is
right because it won't be easy
but it won't be impossible either.
Eventually work up to performing
this exercise three times a
day, three days a
week, and you have a lower body
workout!
Chair Squats:
Performed much the same way,
with a sturdy chair behind you
(not one on wheels), begin by
lowering yourself as if you
were going to sit, but stop
short of actually touching the
seat, then stand back up. Keep
your focus on your thighs, those
muscles should be doing the
work, then raise and lower 8
to 10 times. Rest at least 30
seconds, then repeat, rest,
repeat. That's a set. When you're
ready, go a bit lower, and build
up to three times a day, three
days a week.
Look what I found while looking
for exercise
illustrations. Fabulous
site. Way too much for one visit,
so bookmark this one.
Okay, I'll admit, this prompted
the Butt
Implants thing. I'm a fan
of The Varga Girl, I admit it.
-- Warning! This "garment"
only works if you're bone thin
to start. My thighs exceed their
largest size! Too funny.
No Time to
Exercise: How to Reach Your
Fitness Goals
Remember, you can get the same
benefit of exercise in several
short sessions, so two separate
10 min sessions is better than
none, if you can't find 20 full
minutes. Even very busy people
can work exercise into their
routine if you make an effort
to find those moments.
I often ride my stationary
bike for 15 minutes in the morning
and 15 minutes again at night
for a total ride of 30 minutes.
With interval training which
for example is five minutes
riding at a level 2, then 30
seconds at level 3, then back
down for five minutes at level
2, and back and forth, until
I've ridden my 15 or 20 minutes.
Interval training or short sports
of more intense activity interspersed
with less intense is supposed
to be more effective for revving
up the calorie and fat burning,
so you can get more benefit
in less time.
I either ride for 20 minutes
with intervals, or 40 minutes
without.
Potato Chips
vs Whole Potato: Economics 101
If you think whole foods are
more costly than processed,
think again. The Journal of
Food Composition and Analysis
says 30% of the average American
diet consists of junk food;
that being food supplying little
or no nutrients in exchange
for the calories. In other words,
processed foods such as potato
chips made from potato starch
deep fried in oil, versus slices
of whole potato baked in a pan.
One is a whole food while the
other is a modified, processed
food. The difference is in taking
that innocent potato, peeling
(losing much good nutrition
in the peel), squeezing liquid
from the mash (more nutrients
lost), drying, then reconstituting
with water and chemicals to
retard bacteria. Next forming
into shapes (fries,
hash browns, those weird hocky
puck things at McDonalds) and
sending them off to a deep fat
fryer near you. No, they aren't
all done this way. This isn't
a research paper, let me have
my fun.
All those steps create the
magical transformation from
whole food to processed food.
The potato once skinned, mashed,
dried, bleached and bathed in
chemicals eventually creates
a substance completely devoid
of nutrients and fiber. Food
processors like it because it
doesn't spoil and can create
a uniform product such as Pringles
(TM). Where's the fun in chips
that all look exactly alike?
I prefer those you might find
on EBay that resemble people
or the state of Florida, such
as those at The
Potato Chip Gallery
Potato Chips are said to have
been "invented" in
1853 by George Crum, a Sarasota
Springs NY chef, first to fry
extremely thin slices of potato
in oil. Many companies make
potato chips the old fashioned
way, slicing, cooking, then
serving. Try those. If you make
an occasional chip a treat,
instead of something you eat
by the bagful, you'll find a
gourmet experience in the eating.
No, I'm not trying to make
you hungry. I'm making the point
that you don't have to give
up your favorite foods and snacks
but start thinking quality not
quantity. A lot of what you
eat regularly just isn't that
good, even if it is cheap. As
Ren of Ren & Stimpy would
say, "Use your head man!"
Better
Made Potato Chips says potatoes
are 80% water so they yield
20 pounds of chips for every
100 pounds of potatoes. That
explains why processed foods
cost far more than whole foods.
I keep hearing the argument
that processed foods are cheap
and whole foods are expensive,
but I think the opposite is
true.
Where I live fresh whole potatoes
start at 35 cents a pound while
plain potato chips are 4.29
dollars for a 14 ounce bag (ouch!),
roughly 4.90 dollars per pound.
For the same money you could
have 14 pounds of fresh potatoes
or 14 ounces of chips. If money's
tight in your house, skip the
chips and go straight to the
produce aisle.
What About the Nutritional
Cost?
4 oz fresh baked potato
with skin: Approx. 9 cents
Calories: 124 calories
Carbs: 28.8
Fat: 0
Sodium: 0
4 oz potato chips: Approx.
1.23 dollars
Calories: 440 calories
Carbs: 92
Fat: 8
Sodium: 600
Recipe:
Home Made Oven Fried Potato
Chips
Potato
Candy: Potato flour is used
by those who can't have gluten,
so it's not at all farfetched
to use potatoes in candy.
More
Fun Facts to Know and Tell about
Potato Chips
Ever find a green potato chips
or one that looks totally burnt?
Are they safe to eat? Here's
the straight scoop
Dirty's
Potato Chips, a company
name with guts. I like that.
Barbara's
Natural Potato Chips
Cape
Cod Chips
Men
and Their Potatoes (not
what you might by thinking)
Supplement
News: Hoodia Appetite Suppressant
I've tried Hoodia and I liked
it, but there is much debate
about whether products contain
real Hoodia. How do you decide,
and should you try it?
I recently purchased online
and in the store and frankly,
I liked the powder in capsules
better than the hard tables
I bought at the store, so I'm
going to get the powder for
now. I like this type of thing
when I'm having "inappropriate
hunger pangs" such as those
that strike half an hour after
you just ate too much, and those
that hit at inappropriate times
(right before bed, middle of
the night, etc.). You can also
try the one hour before eating
approach and see
if it makes any difference in
how much you want to eat but
frankly unless you're making
an effort to stop at satisfied
that won't be of much use.
Appetite suppressants only
work if you work with them,
meaning it becomes even more
important to pay attention to
those hunger signals.
More about Hoodia
Diet Pills
I'll do more research so stay
tuned. If this turns out to
be a good thing, chances are
the FDA will swoop in and outlaw
it anyway. ;-(
Rice Krispy
Treats
I'm still on a quest to figure
out how to make these without
the associated calories and
I'll keep you posted on that.
Did I tell you how I foolishly
picked up some Marshmallow Creme
one day because the label screamed
"Fat Free" but while
reading the nutrition label
on the way home I realized I'd
been duped. Of course it's fat
free! There's no fat in sugar,
and marshmallow creme is primarily
sugar. Labels can fool you,
that's for sure.
What I want is a sugar free
marshmallow creme or recipe
for sugar free marshmallow creme,
and I'm still looking. If anyone
has found some that's good,
let me know, or send me the
recipe.
Instant Cooking
Remedies
Problem:
Strong onion or cabbage cooking
odor
Remedy:
To prevent odors, set a tin
cup of vinegar on stove and
let
it boil while you cook onion
or cabbage; you'll prevent
odors
Portion Control
in Frozen Food Aisle
Do it Yourself Jenny Craig
Style: Frozen food meals or
entrees make a great "diet"
product simply because they
are already portion controlled.
Add extra vegetables to round
them out. Remember an entree
is not a meal. Cut up a tomato
and eat it too (yes, a whole
tomato, it's not a crime), or
a bowl of salad greens with
a hint of dressing (it's that
half cup of dressing that adds
too many calories, but a tablespoon
or three should be plenty to
add flavor), or splash with
vinegar and oil. You want to
enhance your food, not drown
it.
Candy or
Condiments, You Decide
Ketchup or Catsup, either way
it's tomato candy. Sugar and
tomato. No wonder I liked it
so much as a kid! Mustard isn't
as bad, but check the label
of that stuff you liberally
add to your foods and make sure
you aren't adding several hundred
extra calories a day in
the enhancements. Then eat more
food, less enhancement and you'll
find it's much more satisfying.
Food Labeling
Made Easy
Not all claims on products
are true, such as when they
say fat free on an all sugar
product -- yes, it is fat free,
but if it never contained fat
in the first place then that
label is deceptive. (See my
comments about Marshmallow creme
above.
Here are what the US labels
mean as of 2005
g = gram
mg = milligram
* Fat-fr!ee: less than .5 g
fat per serving
* Low-fat: 3 g or less per serving
(if serving size
is 30 g or less or 2 tablespoons
or less, no more
than 3 g of fat per 50 g of
food)
* Light: One-third fewer calories
or half the fat of
the "regular" version
* Low-sodium: 140 mg or less
per serving (if serving
size is 30 g or less or 2 tablespoons
or less, no
more than 140 mg of sodium per
50 g of the food)
* Lightly salted: At least 50
percent less sodium per
serving than "regular"
version
* Reduced: When describing calories,
sodium or fat
content food must have at least
25 percent less of
these nutrients than the "regular"
version
+++ -------------- Ending Emotional
Eating --------------------
+++
If you've taken seminars,
read books, bought gadgets,
and tried
everything to lose the weight,
but still nothing works, the
answer
may be in resolving the negative
emotional issues that have kept
you stuck.
The One More Bite 8-Week Ending
Emotional Eating Workshop and/or
private sessions may be the
answer. Is now is the right
time for
you to end your obstacles to
way8t loss success? If yes,
get
started today.
http://onemorebite-weightloss.com/weightloss-class.html
More Info
http://onemorebite-weightloss.com/register.html
To Register
+++ -----------------------------------------------------------
+++
===== New in Food News: Skippy
Squeez' It: Lose the Knife
Once companies run out of ideas
for new food combinations, they
turn
to packaging for new ideas.
Brushing their teeth one night,
someone
thought, "Hey, why not
put food in these tubes,"
and the
food-in-tubes idea was born
(I made that up. I don't know
where the
idea originated, in fact those
hapless space pioneers were
forced to
endure food in tubes, but I'm
getting sidetracked).
I saw these first in the produce
aisle with certain herbs and
spices
which is a great idea, especially
if you only occasionally need
fresh basil for instance.
Skippy, the peanut butter folks,
thought that squeeze tube sounded
like a swell idea since no one
likes the mess of making a peanut
butter and jelly sandwich. Now
just grab a slice of bread,
and
squeeze the nut butter right
out nice and clean. Oops, you
still
need a knife if you want to
spread it around. Maybe they
figured
you'd use the tube to do the
spreading which could be pretty
messy,
or your fingers, which is ...
alas, I'd say you still need
the
knife.
The idea may catch on for certain
foodstuffs (the spice idea makes
sense) but other than needing
a compact source of food when
camping
or hiking, I'm not sure the
tube food idea is prudent. It
seems it
would add unnecessarily to the
already too high cost of food.
Check it out: At Safeway.com
a regular sized jar of Skippys
creamy
is 4.99 for 40 ounces or 13
cents an ounce. Our new squeeze
tube is
9 ounces of Skippy creamy at
4.29 or 32 cents an ounce. Holy
P B &
J, Batman! That means if you
paid the squeeze tube price
for your
regular jar of pnut butter you'd
be paying 12.80 dollars.
I'd say that's a miss. Convenience
is a good thing but sometimes
we
can take it too far. Next they'll
design something we wear and
just
squirt the food straight in,
bypassing the need for any handling
at
all.
===== Food in the Great Outdoors
I think about this: What if
I were stuck in the w*ilderness.
Could I
survive? Would I know which
plants to eat and which to avoid?
It
wouldn't be a bad idea for ever*yone
to at least know a few basics
about the foods we have available
in our back yards and Steve
Brill
is the expert.
http://tinyurl.com/6t68q --
filters wouldn't let me give
the real
url, sorry
School of Self Reliance
Check out the Guide to Wi*ld
Foods and other survival skills
books.
It makes sense to be able to
fend for yourself in the w*ilderness,
if need be. Recent disasters
including 911 and the tsunami
have made
me think of whether I could
descend 80 stories (my legs
start to get
sore after about three stories),
or whether I could survive in
the
wil*derness for a few days,
let alone weeks. It also makes
it easier
to consider life without Krispy
Kreme.
http://www.self-reliance.net/ogs.html
===== Food Trivia: Avoiding
Flabby Greens
Q. "When serving a Luncheon
Plate on which are a cold salad
and also
a h!ot meat and h!ot vegetables,
should the plate be Cold, or
should
it be H!ot?"
A. It seems to us that you
would play safer in having the
plate cold
-- that is, not exactly set
on ice, but at the temperature
of the
china closet. This because,
though the h!ot foods predominate,
yet
the injury to the salad through
the h!ot plate -- melting the
dressing and making the greens
flabby and wilted -- would outweigh
the injury to the h!ot meat
and vegetables, which would
lose only an
inappreciable portion of their
heat.
-- American Cookery Aug - Sept
1927
+++
-------------- Ending Emotional
Eating --------------------
+++
If you've
taken seminars, read books,
bought gadgets, and tried
everything to lose the weight,
but still nothing works,
the answer may be in resolving
the negative emotional issues
that have kept you stuck.
The One
More Bite 8-Week Ending
Emotional Eating Workshop
and/or private sessions
may be the answer. Is now
is the right time for you
to end your obstacles to
weight loss success? If
yes, get started today.
More
Info on 8-Wk Ending Emotional
Eating Workshop and/or Private
Sessions with Weight Loss
Coach
If
you Know You're Ready to
Get Started Losing all the
Weight You Want: Register
Now
+++ -------------------------------------------------------------------
+++
Foods
for Better Eyesight
- Broccoli, Kale, Swiss Chard
and Collards: Lightly steamed
with a splash of vinegar.
Dark greens appear to help
with macular degeneration
and cataracts
- Corn: Contains zeaxanthin,
fights age related eye problems
- Cold-water fish: Tuna (bluefin),
mackerel, sardines and salmon
(stick to wild fish)
- Orange fruits and vegetables:
Carrots, peaches, persimmons,
squash. Eat your colors!
- Spinach (same as above,
lightly steamed with splash
of vinegar): Contains lutein,
helps to block blue light
which damages the macula (the
part that enables you see
fine detail).
Source: Health 2004
Valentines
Day: Keeping Quality Chocolates
Fresh
Handmade quality chocolates
generally contain fresh dairy
ingredients such as whipped
cream and butter and they can
spoil. If you receive chocolates
for Valentines Day (or any other
occasion) there is no law that
says you have to eat them all
right away. Expert chocolate
makers say it's okay to fre.eze
them. Then you can make that
lovely box last a month or two.
Some of my favorite local (Oregon)
chocolatiers:
Moonstruck
Godiva
Sees
Michele's
Chocolate Truffles
Ladybug
Chocolates
Chocolate
Decadence: Chocolate Decadence
has the added benefit of being
dairy, lactose and casein
free
Lillie
Belle Farms
Jaciva
Guanaja
Teuscher
Dagoba
Euphoria
I realize Valentine's Day is
here, but hey, it's never too
early to start planning your
next chocolate gift giving occasion.
Mike's Amazing
Cakes
I first saw Mike's
Amazing Cakes several years
ago and now I'm just waiting
for a chance to order one of
these beauties, in fact, now
that I think of it, this could
make an excellent graduation
cake for my son's upcoming high
school graduation.
You Don't
Give Everything Up To Get Healthier
So, why do I talk so much about
chocolates and fancy cakes?
It's to make the point that
I'm living proof you don't stop
living when you decide to get
healthier. In fact, you add
more than you take away, and
yes, you can eat the best quality
chocolates and taste the finest
pastries. You just don't eat
the whole cake, but frankly,
you don't need to since you
know you can have more again
later.
I wrote my 8-week
course to help guide others
in finding their way the same
way I found mine. Help is only
a phone call or e-mail away.
Food Trivia:
In Los Angeles a customer of
the meat market is prohibited
by city ordinance from poking
a turkey to see just how tender
it is.
February
2005: The Eat More Diet
Focus on eating more fresh
vegetables, raw or lightly steamed.
We sometimes spray on tamari
sauce (similar to soy sauce
with less sodium), and sprinkle
a few tamari roasted sunflower
seeds (as a garnish). Frozen
vegetables are fine too. They
are usually frozen so soon after
harvest they are sometimes considered
fresher than what you find that's
been trucked halfway around
the world, so don't be afraid
to enjoy frozen vegetables.
Stock up and if you're still
hungry, an extra helping of
vegetables can do the trick.
They're naturally sweet just
like nature intended. Focus
on what to add, rather than
what to take away and you'll
make better progress.
Yours in good eating,
Kathryn Martyn, M.NLP
OneMoreBite-WeightLoss.com
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