Thursday, 8 March 2007

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"The heights by great men reached and kept
Were not attained by sudden flight,
But they, while their companions slept,
Were toiling upward in the night."
~~Henry Wadsworth Longfellow

In order to take advantage of losing weight and being successful, you must be prepared--that means " paying your dues."

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Nothing is more frustrating than to see that you are gaining weight again.

Be in a position to benefit from your failure. It pays to be prepared, and that comes down to plain, hard work. It's not usually glamorous. It's not always exciting. It's not always fun. It is, however, always necessary.

By being prepared, you have to create a game plan to get back on track right away without beating yourself up and devastating your self-esteem. My game plan is taking it a bite at a time. What's your's? Maybe it's taking it a day at a time, going back to your diet tomorrow. Maybe it's getting angry and becoming more determined then ever to succeed.

Have you ever been at a Weight Watchers or TOPS meeting and noticed several people there who are slim and trim? What about those Jenny Craig and Nutri/System ad's with their before and after pictures? They make losing weight look so effortless, but remember, in reality, these people have been dieting for years.

Without effort and action, you will not succeed. You can't wish your weight away. You have to work at it and be prepared for those times when you slip, so you can pick yourself up, dust yourself off, and move on...

Losing weight demands preparation, effort and commitment to come to fruition.

Submitted Rita Katlin. Used with author's permission.

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Servings = 2 | Serving size = 1/2 omelet

This recipe is not easily multiplied. I do occasionally keep the other half of an omelet and make sandwiches with it.

1 tsp. unsalted butter
1/3 bell pepper (julienne strips)
3 large egg whites
2 large egg yolks
1/8 tsp. salt
3 Tbsp. water
6 large fresh basil leaves
fresh ground black pepper
1/2 ounce Parmigiano-Reggiano (grated)

Melt the butter in a small non-stick skillet pan over medium heat. Add the peppers and cook until they are browned but not limp. Remove and set aside.

In a small mixing bowl whisk together the egg whites, eggs yolks, salt and water. Add ground pepper to taste.

Heat a medium sized non-stick skillet over medium-high heat and place the basil in the bottom and pour the egg mixture over the top. Reduce the heat to medium heat and cook slowly. Gently slide a spatula under the eggs and carefully fold back the cooked portion so as to expose more uncooked egg to the bottom of the pan.

When the eggs are nearly set, add the peppers to the center (in a straight line so as to make folding easier). Fold the omelet in half over the peppers. Cook about 2 more minutes and remove.

Sprinkle the Parmigiano-Reggiano over the top of the omelet and then divide into two portions.

Nutrition Facts
Serving size: 1/2 omelet | Servings: 2

Calories 139 | Calories from Fat 81

Amount Per Serving (% Daily Value)

Total Fat 9g (13%) | Saturated Fat 4g (20%)

Cholesterol 225mg (75%) | Sodium 111mg (5%)

Total Carbohydrates 3g (1%) | Dietary Fiber 0g (00%) | Protein 11g

Vitamin A 12% | Vitamin C 45% | Calcium 11% | Iron 4%

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Pumpkin Bread
Servings = 8 slices | Serving size = 1 slice

This recipe can be multiplied by 2.

Bread will keep for 72 - 96 hours in a plastic bag. Reheat gently. This will freeze fairly well if sealed tightly in a plastic bag.

1 large egg yolk
1 Tbsp. reduced-fat spread
2/3 cup Splenda
1/2 tsp. pure vanilla extract
1 cup canned pumpkin
3 large egg whites
1/2 cup dried pumpkin seeds
1 1/4 cup all purpose flour
3/4 cup whole wheat flour
1/4 tsp. salt
2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/4 tsp. ground allspice
1/4 tsp. ground cloves
1/4 cup wheat germ
1/3 cup non-fat buttermilk
2 tsp. light brown sugar

Preheat oven to 350°F. Line a 1 1/2 quart glass Pyrex oblong loaf pan with foil (non-stick foil works best).

Whisk the egg yolk until smooth. Add the reduced-fat spread and whisk together until smooth.

Whisk the canned pumkin into the mixture until smooth. Add the Splenda® and vanilla extract and whisk until smooth. Fold in the pumpkin seeds.

In separate bowl whisk the egg whites until they begin to be very frothy and white. Do not beat into stiff peaks.

Place the all-purpose flour, whole wheat flour, salt, baking powder, baking soda, cinnamon, nutmeg, allspice, cloves and wheat germ in a sifter and sift into the mixing bowl.

Gently fold the creamed mixture together with the flour mixture. As soon as the mixture is well blended add the frothed egg whites and fold together until smooth.

Add the buttermilk and fold until smooth.

Pour the batter into the lined Pyrex dish and sprinkle the light brown sugar evenly over the top. Place the loaf pan in the preheated oven. Bake for 50 minutes.

Nutrition Facts
Serving size: 1 slice | Servings: 8

Calories 213 | Calories from Fat 57

Amount Per Serving (% Daily Value)

Total Fat 7 g (10 %) | Saturated Fat 2 g (8 %)

Trans Fat 0 g | Monounsaturated Fat 2 g

Cholesterol 27 mg (9 %) | Sodium 317 mg (13 %)

Total Carbohydrates 31 g (10 %) | Dietary Fiber 4 g (14 %)

Sugars 3 g | Protein 9 g

Vitamin A 98 % | Vitamin C 3 % | Calcium 10 % | Iron 19 %

Vitamin K 11 mcg | Potassium 274 mg | Magnesium 85 mg