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Mission 19: Create A Smart Recipe System
You’ve already made excellent progress with diet and eating.
In particular, we’ve done a lot of work on your habits and mindset, especially in:
– Mission 4: Choose Smart Diet Actions
– Mission 5: Detox Your Space
– Mission 12: Get (Slightly) Acquainted With Calories
– Mission 13: Splurge Strategically, and
– Mission 14: Stop Overeating.
In the next few missions we’re going to get very practical and deal with menus, supplies and equipment.
In this mission, we’re going to change the path of least resistance so that preparing meals that support your weight-loss goals becomes easy. That’s right. Easy.
First, we’ll expand the repertoire of healthy, goal-friendly options in your kitchen. Goal-friendly options are consistent with the actions you chose in Mission 4: Choose Smart Diet Actions.
Then, we’ll set up a super-smart recipe system the whole household can use.
Note: Don’t worry if you don’t cook – neither do I. Toast is as Master Chef as I get. There’s help here for those of us who are domestically disabled, too.
It’s time to head into the kitchen!
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Our group decisions are as follows: Choose the lower-salt foods from all categories:
Sweets [5 per week] Serving: 1 cup of low fat fruit yogurt; ½ cup low fat frozen yogurt; 1 Tbs. maple syrup, sugar or jam
Beans, Nuts & Seeds [1 per day] Serving: ½ cup of cooked beans; ½ cup of nuts; 2 Tbs. sunflower seeds
Oils, Salad Dressing Mayo [2-3 per day] Serving: 1 tsp. oil or soft margarine; 1 tsp. regular mayonnaise; 1 Tbs. low fat mayonnaise; 1 Tbs. regular salad dressing; 2 Tbs. light salad dressing
Low-fat Dairy [2-3 per day] Serving: 1 cup milk or yogurt; 1 ½ oz. cheese
Seafood, Poultry, Lean Meat [0-2 per day] Serving: 3 oz. broiled or roasted seafood, skinless poultry, or
lean meat
Grains, whole [7-8 per day] 1 slice bread; ½ cup dry cereal; ½ cup cooked rice, pasta or cereal
Vegetables [8-10 per day] Serving: 1 cup lettuce and ½ cup other vegetables
Fruits [8-10 per day] 1 medium fruit; ½ cup fresh or frozen fruit; ½ cup dried fruit; ¼ cup fruit juice
A bit of a challenge when you have fussy eaters but the plan is to introduce more fruit and vegetables into our daily diet.
My group is going to gather family favorite recipes and healthy recipes to create a Recipe book. I have received five family favorite recipes. Waiting for more to come in.
I have been collecting recipes since I did the 30 day weight loss-all-thon in April. My friends just lend me 3 books yesterday with good low calories and low fat recipes, so I will be going through them so I can give them back to her soon:)
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