Educators, Dietitians, Nurses, Mental Health & Fitness Professionals
Menu Planning & Recipes

Dorene's BeyondDiets Blog


No “magic formula” here, right? 

There are “Masters of Weight Control” who have lost an average of 25% of their body weight and kept it off for an average of 5 years. Data collected on these “successful losers,” was among the first to become broadly recognized for illuminating methods and techniques associated with successful maintenance of significant weight loss. The “Weight-Loss-Mastery-Skills” drawn from this and other data are:

  1. Physical activity
  2. Food & calories
  3. Record keeping
  4. Stimulus control
  5. Support

No “magic formula” here, right? Right. Nothing sexy, and nothing that gets authors to the top of the “Best Sellers List!” It’s just, roll up your sleeves and get-on-with-it common sense.



Most diet books waste your time on nonsense that won’t—ever—produce results

How many diet books have you read over the years?
Most diet books waste your time on nonsense that won’t—ever—produce results. Every book has its “magic formula,” usually some special combination of protein, fat and carbohydrates that only the author has the secret to. All nonsense. What counts are actions/behaviors that directly impact your weight. In other words, they directly impact your calorie intake or output. I’ll continue on this thread the next few days, introducing you to what I call the “Critical Control Factors” of weight management, what they are and why each is critical.


True/False: You never plan to fail, but fail to plan!


One of the obstacles to your healthy eating plans is likely wondering, “what’s for dinner” when your stomach is already grumbling! At that point it’s usually too late as hunger usually trumps even the best intentions. That’s where what I call “emergency meals” come in. Emergency meals are quick and easy, and readily made from staples I keep on hand.

For example last week, my 16-yr-old was home sick for the 3rd day in a row, and his cold had just struck me too. Normally he cooks dinner that night (more on that another day!). What’d I do? Split pea soup, and whole grain toast. Making this soup is almost the same effort as boilng water.

Some other examples of "emergency meals" are nachos, vegi-burgers, (canned) soup & open face "grilled" cheese sandwiches.



TGIF & Pizza Night!

My family loves pizza, so making it a Friday night tradition is a no brainer for this busy family! Fortunately Trader Joe's makes it affordable and healthy for us. TJ's has a great frozen and fresh (personal size) pizza selection. Even though there are four of us we usually cook four pizzas. These TJ's pizzas are thin crust and light on the cheese, so not nearly as much food (and calories) as takeout style pizzas. Plus, we always have leftovers which make great snacks the next day.

Here's what we're doing tonight:

*Pizza Margherita (fresh, 10 oz.); 540 total calories

*Tarte aux Champignons (frozen, 9.45 oz.); 600 total calories
  (French style flat bread with mushrooms, emmental and parmesan cheese)

*Tomato Pesto Flatbread (frozen, 9 oz.); 765 total calories

*Organic Woodfired Sicilian Style Pizza (frozen, 14.4 oz.); 859 total calories


When do Americans start planning dinner?

This week I am starting what will be a regular feature, posting our family dinner menu. This is a little daunting, and I'm sure will improve what I plan for us! Most importantly, I hope to demonstrate the value of planning a weekly menu.

What group do you fall into?

Page 1 ... 15 16 17 18 19