Are You Ready to Begin Losing Weight?

How many calories do you eat each day to maintain your current weight? (Use this link to determine the calories) 

http://nutrition.about.com/od/changeyourdiet/a/calguide.htm

How out-of-shape are you? Use these links to measure your body fat– BMI measures your body mass index:

http://www.nhlbisupport.com/bmi/

http://www.caloriesperhour.com/index_burn.html

How many calories do you need to omit in order to lose weight? Calculate the daily calorie deficit required to reach goal weight:

http://www.caloriesperhour.com/index_loss.html

What is the satiety index?

http://www.acu-cell.com/gi.html http://www.vegetariantimes.com/document/563

http://www.nutritiondata.com/topics/glycemic-index#satiety

http://www.mendosa.com/satiety.htm

All about cravings:

Chart that tells you what your body needs when you have specific cravings and gives you healthy food choices for each craving:

http://www.naturopathyworks.com/pages/cravings.php

Emergency appetite control foods:

http://www.newstarget.com/003550.html

0Hunger management for “boomers”:

http://www.aarpmagazine.org/food/Articles/19_ways_to_fight_food_cravings_and_win_the_war_on.html

How to conquer cravings:

http://www.fitfaq.com/conquer-cravings.html

Beat late-night food cravings:

http://www.fitfaq.com/beat-food-cravings.html

Why we crave:

http://www.psychologytoday.com/rss/pto-20030819-000001.html

Five tips to stop food cravings for easy weight loss:

http://www.phtimes.org/Food-and-Drink/five-tips-to-stop-food-cravings-for-easy-weight-loss.html

Salads from the Food Network

Grains
Mediterranean Barley Salad
Salmon Kebobs with Quinoa and Grapefruit Salad
Wild Rice Salad
Rice Salad
Wild Rice Salad
Farro Salad with Tomatoes and Herbs

Pasta
Antipasto Salad
Lemon Basil Pasta Salad
Mediterranean Salad
Toasted Israeli Couscous Salad with Grilled Summer Vegetables
Crispy Pasta Cake with Red Pepper and Mozzarella Salad

Seafood
Delmonico’s Yellowfin Tuna Nicoise
Crab Salad
Smoked Salmon and Watercress Salad with a Lemon-Caper Vinaigrette
Halibut and Corn Salad with Broken Vinaigrette
Smoked Salmon and Watercress Salad with a Lemon-Caper Vinaigrette

Meat and Chicken
Grilled Steak Salad, Caesar Style
Grilled Beef Cobb Salad with Prosciutto and Grilled Lemon-Roasted Garlic Dressing and Grilled Garlic Bread
Sesame Chicken Salad
Curried Chicken Salad
Chicken Salad with Peanut-Lime Vinaigrette
Greek Grilled Chicken and Vegetable Salad with Warm Pita Bread for Wrapping
Garlicky Grilled Chicken, Portobello, and Radicchio Salad
Antipasti Salad
Grilled Steak and Papaya Salad

Picnic (potato, slaw, macaroni)
Red Potato Salad
Potato and Corn Salad with Chipotle Mayonnaise
German-Style Potato Salad
Potato Salad
Fennel Slaw Salad
Maw-Maw’s Slaw
Delta Cole Slaw
Southwestern Slaw
Mac and Jack Salad
Mexican Macaroni Salad
Macaroni Salad with Dill and Ham

Fruit and Cheese
Fresh Fruit and Mint Salad
Antioxidant Fruit Salad
Many Melon Salad with Yogurt Sauce and Lime
Beet and Goat Cheese Arugula Salad
Sliced Orange Salad with Sautéed Olives and Ricotta Salata
Chopped Salad with Feta, Chickpeas and Pita Croutons

Vegetable
Asian-Style 3 Bean Salad
Red Radish Salad
Pinto Bean Salsa Salad
Fresh Corn Tomato Salad

Green
Mixed Green Salad with Whole Citrus Vinaigrette
Caesar Salad
Boston Lettuce Avocado Salad and Lime Dressing
Spring Green Salad
Mixed Green Salad with Lemon, Olive and Anchovies
Summer Chopped Salad with Ranch Dressing
Hearts of Romaine with Blue Cheese and Bacon
Beet and Goat Cheese Arugula Salad

Salads and Dressings

Salad dressings:    Name—-Serving size—-Calories

Newman’s Raspberry and Walnut    2 T.       60

Newman’s Low Fat Sesame Ginger    2 T.     35

Newman’s Light Lime Vinaigrette 2 T. 60

Wishbone Light Raspberry    2 T.    80

Ken’s Raspberry Walnut Vinaigrette 2 T. 80

Ken’s Steak House Raspberry Pomegranate    2 T.    70

Golding Farms  Raspberry Walnut    2 T.    70

Salad links:

Peach and spinach with honey cider vinaigrette from Sun-Sentinel:http://www.sun-sentinel.com/entertainment/events/sfl-fdvegcol0807r1sbaug07,0,3877298.story

Greek Chicken salad: http://www.sun-sentinel.com/features/food/sfl-fd24chickensaladr3sbaug07,0,2441287.story

Salad dressings and vinegars: http://southernfood.about.com/od/saladdressings/Salad_Dressings_and_Vinegars.htm

30 salads in 30 days—receive daily recipes: http://www.30salads30days.com/

5 veggies that make any salad super-healthy: http://food.yahoo.com/blog/beautyeats/16439/5-veggies-that-make-any-salad-super-healthy

Fantastic fruit salads: http://www.diseaseproof.com/archives/recipes-fantastic-fruit-salads.html

Bean salads (Italian—French—Greek—Japanese—Indian—Texas caviar):http://www.nytimes.com/2007/06/20/dining/201mrex.html

Wild arugula, cantaloupe and watermelon salad with prosciutto and blue cheese: http://foodblogga.blogspot.com/2008/08/wild-arugula-cantaloupe-and-watermelon.html

Dinner tonight: Vietnamese Rice Noodle Salad: http://www.seriouseats.com/recipes/2008/08/vietnamese-rice-noodle-salad-recipe.html

Asian noodle salad: http://perrysplate.blogspot.com/2008/04/asian-noodle-salad.html

Chicken curry salad: http://www.elise.com/recipes/archives/001553chicken_curry_salad.php

Blueberry peach fruit salad with thyme: http://www.elise.com/recipes/archives/007302blueberry_peach_fruit_salad_with_thyme.php

Thai chicken salad with peanut chili dressing: http://www.tigersandstrawberries.com/2008/07/22/thai-chicken-salad-with-peanut-chili-dressing/

Strawberry and spinach salad: http://www.vegalicious.org/2008/03/05/strawberry-and-spinach-salad/

Asparagus strawberry salad: http://www.vegalicious.org/2008/04/18/asparagus-strawberry-salad/

Dinner tonight: tomato and mozzarella salad with microgreens: http://www.seriouseats.com/recipes/2008/08/tomato-and-mozzarella-salad-with-microgreens-recipe.html

Roasted cherry and hazelnut salad with warm cheese: http://freshcatering.blogspot.com/2008/04/roasted-cherry-and-hazelnut-salad-with.html

Apple-Feta tossed salad: http://www.tasteofhome.com/Recipes/Apple-Feta-Tossed-Salad

Chicken-Grape salad and gruyere panini: http://paninihappy.com/chicken-grape-salad-gruyere-panini/

Sunshine salad (sweet tomatoes, crisp red onion and cabbage, and spicy dressing.):http://coconutlime.blogspot.com/2008/08/sunshine-salad.html

Gordon Ramsey”s exotic salads: http://www.timesonline.co.uk/tol/life_and_style/food_and_drink/gordon_ramsay/article4371728.ece

Simple summer fruit salads: http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=56251&sc=3022

Pad Thai-style rice salad: http://www.nytimes.com/2008/07/30/dining/304mrex.html?ref=dining

Three cheese green salad: http://allrecipes.com/Recipe/Three-Cheese-Green-Salad/Detail.aspx?ms=1&prop25=10399454&prop26=DailyDish&prop27=2008-05-27&prop28=CompleteYourMeal&prop29=FullRecipe2&me=1

Fiber Links to Use for High Energy Diet

Use these sites to choose the fiber grams in the foods that you love.

The largest chart showing the fiber in foods is at

http://www.gicare.com/pated/edtgs01.htm

Another large reference for fiber in foods that is an alphabetical list is:

http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html

High fiber food chart with rankings: http://www.bellaonline.com/articles/art49482.asp

This site has a fiber chart and a calorie chart so you can get both fiber grams and calories at the same time.

http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html

The best food sources for fiber:

http://www.familyresource.com/health/healthy-eating/the-best-food-sources-for-fiber

Dietary fiber content of foods:

http://www.ext.colostate.edu/PUBS/FOODNUT/09333.html

High-fiber low-carb food list:

http://lowcarbdiets.about.com/od/nutrition/a/fibercounts.htm

Fiber: the good carbohydrate:

http://www.spineuniverse.com/displayarticle.php/article1134.html

PDF file for fiber in food:

http://www.urbanext.uiuc.edu/diabetes/pdf/food_01.pdf

Fiber: How to increase the amount in your diet:

http://familydoctor.org/online/famdocen/home/healthy/food/general-nutrition/099.html