EXCELLENT pdf on Food Plans and Recipes!

http://www.cnpp.usda.gov/Publications/FoodPlans/MiscPubs/FoodPlansRecipeBook.pdf

Good recipe sites for health and weight loss

Healthy Recipes from the Mayo Clinic

American Heart Association Recipes

American Council of Exercise Recipes

Healthy Recipes

Cooking the Heart Healthy Way

American Institute for Cancer Research Recipes

Recipe and Meal Planner Guide

Diabetic Recipes

Searchable by category (low fat, low cholesterol, etc)

Healthy Lifestyle Balance on Vacation

If you tend to be tense on vacation, ask why and what you can do about it.

a. Avoid extended periods when you are doing what others want and not what you want. Be assertive about what you want to do.

b. Plan daily times to relax. Try not to get overtired (e.g., by doing too much sightseeing in a short period of time).

c. Plan regular breaks while driving. Carry low-calorie snacks and take breaks to get out of the car and walk.
~

Healthy Eating on a Budget

Other Related Websites on Healthy Eating on a Budget:

Eating Healthy on a Budget
http://nutritionservices.upmc.com/NutritionArticles/Habits/Budget.htm

Eating Healthy on a Budget
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=511

Eating Healthy on a Budget: Shopping and Menu Ideas
http://medicalcenter.osu.edu/pdfs/PatientEd/Materials/PDFDocs/nut-diet/nut-other/EatingHealthyBudget.pdf

Emergency $45 menu - feed 4 for a week! www.hillbillyhousewife.com/

USDA 2000 calorie menu plan www.mypyramid.gov/tips_resources/menus.html

Health Information: http://coach4health.blogspot.com/

Stretching Your Food Dollars
http://extension.oregonstate.edu/fcd/nutrition/ewfl/module_03/

Nifty & Thrifty Spark Team ( Community Message Board for Saving Money and Buying Healthy Food) http://www.sparkpeople.com/myspark/groups_individual.asp?gid=8011

Club Mom www.clubmom.com/display/232857

Healthy Eating on a Budget

1. Assemble snacks at home in small baggies using foods such as nuts and seeds, dried whole grain cereal, low fat cheese, dried fruit, fresh vegetables and fruits, rather than buying less healthy, more expensive prepackaged and processed snacks. Serve water, or low fat or fat free milk instead of calorically sweetened beverages. For more ideas on healthier snacks, try: http://www.nojunkfood.org/vendors/healthy_snack_list.html.
   
2. Cook once, eat twice. Serve moderate portions of meals, avoid seconds, and freeze leftovers to enjoy later. This will help you save money and calories!
   
3. Do "batch cooking" when the food budget and time allow. Cook large amounts of spaghetti sauce, divide it into family-size portions and freeze promptly for later in the month.

~ Myths about Dieting and Food ~

Myth : Starches are fattening and should be limited when trying to lose weight.

Fact: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.

Tip: A healthy eating plan is one that:
Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
Includes lean meats, poultry, fish, beans, eggs, and nuts.
Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars.

For more specific information about food groups and nutrition values, visit http://www.healthierus.gov/dietaryguidelines.

~ Myths about Dieting and Food ~

Myth: Nuts are fattening and you should not eat them if you want to lose weight.

Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.

Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 84 calories.

~ Myths about Dieting and Food ~

Myth : Eating after 8 p.m. causes weight gain.

Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.

Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.

~ Myths about Dieting and Food ~

Myth: Skipping meals is a good way to lose weight.

Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.

Tip: Eat small meals throughout the day that include a variety of healthy, low-fat, low-calorie foods.

For more information about healthy eating, read the Weight-control Information Network brochure Healthy Eating and Physical Activity Across Your Lifespan: Tips for Adults.

~ Myths about Dieting and Food ~

Myth: “I can lose weight while eating whatever I want.”

Fact: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.

Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.

~ Myths about Dieting and Food ~

Myth: Low-fat or fat-free means no calories.

Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.

Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating.

For more information about reading food labels, visit the U.S. Food and Drug Administration online at www.cfsan.fda.gov/~dms/foodlab.html.

~ Myths about Dieting and Food ~

Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.

Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes.

Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.

Weight Management: Irrational Beliefs and Challenges #1 of 13

Irrational Belief #1: I must have my food when it is right there and I want it.

Challenges:

• There is no reason why I must have this food right now.
• I don’t need it.
• I can stand the discomfort temporarily.
• When I think of the situation as something I prefer to do, instead of something I must do, I still may not like it, but it’s easier to tolerate.
  

Behaviors: Substitute drinking water for food; make healthy snacks more available than unhealthy snacks.