looking for salad reciepies for shedding pounds.

[reinhard1]

my wife is asking me for salads for awhile in between my mega meals. low cal and low carb. guess i need to shed a few myself. i'm a griller and meat and potatoe guy and not very good at salads. any ideas would be appreciated. thanks. good luck.

[jeffreyd]

Im with ya being diabetic, i fight the weight issue all the time. I am not a salad guy, grew up in nebraska, the son of a beef packing plant father. We only ate beef. Loaf of bread every meal and potatoes. So with that in mind, do some searches for diabetic recipes, they do a good job with the meat/potato, but you have to cut your meat down to 3 oz. Try buffalo very low fat and good tasting. Salad is for rabbits, but portion control is key. Good luck.

[reinhard1]

salads is for rabbits and i feel that way too. i see rabbits hopin around with a nice belly. portions is one thing i will have a hard time with. 6ft. and 230 pounds i feel i can do better. the reason my wife is not where she wants to be is my fault for the most part. i'm retired and she's not so i will try the salad thing with smaller portions of meat. i cant believe i just said that but i know its for the best. good luck.

[tacklejunkie]

salads is for rabbits and i feel that way too. i see rabbits hopin around with a nice belly. portions is one thing i will have a hard time with. 6ft. and 230 pounds i feel i can do better. the reason my wife is not where she wants to be is my fault for the most part. i'm retired and she's not so i will try the salad thing with smaller portions of meat. i cant believe i just said that but i know its for the best. good luck.

Forget the salads and join a gym.

I've been working out since I was 16 or 17 years old and I turn 50 in a couple of months and am in fairly good shape. I gain a little over the winter but by spring it's gone.

Just balance out your meals. Two servings of fruit, three of vegetable daily. Like someone else said, portion control.

I noticed you mentioned you enjoy grilling. Grill up some vegetables. Very tasty

I find if I eat a salad in place of a meal, within 2-3 hours I'm looking for food.

Eat right and exercise. Put muscle on. Walk for at least 2-3 miles 4-5 times a week.

And yes...salads are for rabbits.

[jeffreyd]

your tiny reinhart, 6 1 270 here, my 14 yr old is 6 2 and 190 so he is going to be big too. dad is 6 7 was 350 but is down to 230 or so. start measuring your food to make sure you stay in range. best thing i have done

[fishinchicks]

In the last year I lost just over 45 pounds. Portion control and a different mind set are key. You can't look at it as being on a "diet". It has to be more of a lifestyle change. I refused to give up foods I enjoy, so I learned how to enjoy them in moderation. Lots of salads are not part of my menu.

I also joined a free weight loss HSOforum where I could enter my food intake as well as my fitness stuff. It also has tons of articles to help with any aspect of weight loss. That is what helped me the most.

[McGurk]

Portion control works, but can be pretty miserable without some sort of a meal plan throughout the day. My wife dropped over 20 lbs in around 2 months (I couldn't beleive it either!) by following a pretty simple plan. She ate smaller meals, but ate them 6 times a day, around every 2 1/2 hours. When you gorge for 2 or 3 times a day, your body will convert a lot of your food to fat to store between gorgings. When you have a constant intake of moderate meals, it will convert more to energy and less to reserves. This is what they mean by your metabolism.

You have to be strict with yourself, but after a few weeks your body adjusts to it and you only get hungry when it's time for you to eat. I can attest to it as I did it for 2 months and dropped almost 20 lbs, too. There were splurge meals, of course, but even they would be smaller than before because you will feel full sooner.

Another easy cheap way to lose weight is to DRINK WATER. With meals, between meals, all day long. It will help curb the hunger pangs while flushing out your body. Working out will help tremendously, too, even if it is just walking a couple of miles in the woods while wearing a full, heavy backpack.

Good Luck, and don't be afraid to post needing some encouragement!

[reinhard1]

i am 61 and i walk 2 miles a day in bunker park here in andover. great place and woodsy. i also have a bowflex mashine which i use 3 times a week. but its a lot easier to gain than loose whith my style of cooking. when my wife goes on a diet i do it with her to support her, but i do need to loose about 15-20 lbs. i am looking for a salad that would be a meal in itself and a salad on the side with a meat item. you should be in good shape for years to come, your doing what most people should do as far as excersise and eating habits. good luck.

[fishinchicks]

The problem with most salads is not the base of the greens, it is what you put on it. Most salad dressings will negate any healthy aspect that you started out with. If you can handle the lower calorie dressings, or switch to an oil/vinegar dressing, you will be better off.

Load up the salads with shredded or shaved carrots, sliced cucumbers, sliced fresh peppers (I buy jars of roasted red peppers, since I am the only one that eats them), along with any other veggies you like. For protein, add tuna or grilled chicken breasts (2 ounces). A little bit (1 ounce) of feta cheese goes a long way, and adds another texture to the mix. Top it off with a tablespoon of balsamic vinaigrette dressing, and it can be a meal. It is one way to get your veggies in. If using it as a side salad, leave off the protein, and substitute freshly shredded Parmesan for the feta.

I will sometimes add a 1/2 cup of cottage cheese in place of the feta, and use Western Light dressing.

This is just a start. There are tons of recipes for meal type salads that are loaded with mayo or cheese that you can make healthier by substituting better ingredients for. As much as you like to experiment in the kitchen, I have no doubt that you would be able to come up with some great lighter meals.

[reinhard1]

good information. one tablespoon of dressing,wow. that could be one of my problems. i seem to use half a cup at a time. but my salads are not the size you get at a resturant. thanks. good luck.

[reinhard1]

over the years i have gained some bad habits like making my last meal the big one and i eat quickly,something i learned in the military and never shook. maby it would help if i actualy chewed the food more . portion control is on the agenda. . good luck.

[MarkAlm]

First of all good luck in your war with weight control! May I suggest

that you grill some good lean cuts of beef,pork and chicken to add on top of your salads. Also some smoked salmon and tuna is also good in salads.

As all have suggested portion control and exercise are good choices to make. Also start looking at reducing the amount of ( hfc)

high fructose corn syrup that is used as a preservative in almost all foods that are on the supermarket shelves. From what I have read that your body will not recognize it and stores it as fat.

Good Luck,

[Jim Almquist]

Portion control works, but can be pretty miserable without some sort of a meal plan throughout the day. My wife dropped over 20 lbs in around 2 months (I couldn't beleive it either!) by following a pretty simple plan. She ate smaller meals, but ate them 6 times a day, around every 2 1/2 hours. When you gorge for 2 or 3 times a day, your body will convert a lot of your food to fat to store between gorgings. When you have a constant intake of moderate meals, it will convert more to energy and less to reserves. This is what they mean by your metabolism.

You have to be strict with yourself, but after a few weeks your body adjusts to it and you only get hungry when it's time for you to eat. I can attest to it as I did it for 2 months and dropped almost 20 lbs, too. There were splurge meals, of course, but even they would be smaller than before because you will feel full sooner.

Another easy cheap way to lose weight is to DRINK WATER. With meals, between meals, all day long. It will help curb the hunger pangs while flushing out your body. Working out will help tremendously, too, even if it is just walking a couple of miles in the woods while wearing a full, heavy backpack.

Good Luck, and don't be afraid to post needing some encouragement!

I know that Steve Foss used this method of eating along with a decent walk and lost a lot of weight. I am always telling the wife its not what you eat but how much exercise you did that day to burn off more calories then you put in.

[reinhard1]

thanks. good point whith the hfc. noted. good luck.

[jeffreyd]

the hfc is bad stuff, for many people. having the sugar issues, diet pills and gila monster spit is helping me keep mine in check. i have learned to limit what and when i eat, limiting the amount of carbs per serving to less than 15g. this in itself is tough. i went on a vegetarian diet for a few months was pretty good but missed my normal foods. i am actually starting it again this week to see if i can shed about 50lb. my doc is mad at me for getting away from it so guess i need to do it again.

[fishinchicks]

This may be helpful to a few of you. The hfc issue is overstated in my opinion. This is taken from the HSOforum I mentioned earlier.

The Truth about High Fructose Corn Syrup

Sweet Surprise or Health Demise?

-- By Becky Hand, Licensed & Registered Dietitian

If you had asked me five years ago if I thought there was something unique about high fructose corn syrup (HFCS) that could lead to weight problems, I would have said “yes.” In fact, I was one of those Registered Dietitians who encouraged families to beware of the "evil" high fructose corn syrup.

Today I am here to confess that as a trained, nutrition professional, I blatantly ignored the No. 1 rule of providing reliable nutrition education for the public. I forgot to rely on published research and evidence for my nutrition recommendations! So today, I am going to set the record straight after reviewing not just one research study but all of them. Read on to find out whether high fructose corn syrup deserves its bad rap and how it really compares with regular sugar.

What is High Fructose Corn Syrup?

High fructose corn syrup (HFCS) is a calorie-providing sweetener used to sweeten foods and beverages, particularly processed and store-bought foods. It is made by an enzymatic process from glucose syrup that is derived from corn. A relatively new food ingredient, it was first produced in Japan in the late 1960s, then entered the American food supply system in the early 1970s. HFCS is a desirable food ingredient for food manufacturers because it is equally as sweet as table sugar, blends well with other foods, helps foods to maintain a longer shelf life, and is less expensive (due to government subsidies on corn) than other sweeteners. It can be found in a variety of food products including soft drinks, salad dressings, ketchup, jams, sauces, ice cream and even bread.

There are two types of high fructose corn syrup found in foods today:

HFCS-55 (which is the main form used in soft drinks) contains 55% fructose and 45% glucose.

HFCS-42 (which is the main form used in canned fruit in syrup, ice cream, desserts, and baked goods) contains 42% fructose and 58% glucose.

Sugar & High Fructose Corn Syrup

Table sugar (also called sucrose) and HFCS both consist of two simple sugars: fructose and glucose. The proportion of fructose and glucose in HFCS is basically the same ratio as table sugar, which is made of 50% fructose and 50% glucose. Both sweeteners contain the same number of calories (4 calories per gram).

But the fructose and glucose in table sugar are chemically bonded together, and the body must first digest sugar to break these bonds before the body can absorb the fructose and glucose into the bloodstream. In contrast, the fructose and glucose found in HFCS are merely blended together, which means it doesn't need to be digested before it is metabolized and absorbed into the bloodstream. Because of this, theories abound that HFCS has a greater impact on blood glucose levels than regular sugar (sucrose). However, research has shown that there are no significant differences between HFCS and sugar (sucrose) when it comes to the production of insulin, leptin (a hormone that regulates body weight and metabolism), ghrelin (the "hunger" hormone), or the changes in blood glucose levels. In addition, satiety studies done on HFCS and sugar (sucrose) have found no difference in appetite regulation, feelings of fullness, or short-term energy intake. How can that be?

Well, the body digests table sugar very rapidly. And both HFCS and table sugar (sucrose) enter the bloodstream as glucose and fructose—the metabolism of which is identical. There is no significant difference in the overall rate of absorption between table sugar and HFCS, which explains why these two sweeteners have the same effects on the body.

HFCS and Obesity

HFCS hit the food industry in the late 1970s, right when the waistlines of many Americans began to expand. During this time, many diet and activity factors where changing in society. It is a well-researched fact that the current obesity crisis is very much a multi-faceted problem. The American Medical Association (AMA) has extensively examined the available research on HFCS and obesity. This organization has publicly stated that, to date, there is nothing unique about HFCS that causes obesity. It does not appear to contribute more to obesity than any other type of caloric sweetener. However, the AMA does encourage more research on this topic.

But Is It Natural?

High fructose corn syrup has received a lot of blame and bad press lately. Recent marketing campaigns funded by the Corn Refiners Association have tried to improve the reputation of high fructose corn syrup, calling it "natural" among other things. However, it's important to note that the word “natural” doesn't mean much. This common food-labeling term is NOT regulated by the Food and Drug Administration (FDA). Let’s face it: Neither table sugar nor HFCS would exist without some human interaction. Both require processing. You cannot just go to a field and squeeze corn syrup out of corn or sugar out of sugar beets or sugarcane. "Natural" or not, too much sweet stuff can't be good for you—even if it comes from what you might think of as natural sweeteners like honey, agave syrup or raw sugar.

Spark Action: What This Means for You

At least for the past five years, I have been providing accurate nutrition education by stating, “We are eating too much of the sweet stuff, no matter what the source.” When it's added to your morning coffee, hidden in your can of soda, or baked into your chocolate brownie, sweetened foods are everywhere. The typical American over the age of two consumes more than 300 calories daily from sugar and other caloric sweeteners. That's 19 teaspoons (75 grams) a day! One-sixth of our calorie intake is coming from a food ingredient that provides absolutely no nutritional benefit! This is definitely affecting our weight and overall health. It is time to take charge and cut back! The most recent recommendations suggest:

Healthy adults who consume approximately 2,000 calories daily should limit the amount of all caloric sweeteners to no more than 32 grams (8 teaspoons) of sugar daily.

For SparkPeople members who are consuming approximately 1,200-1,500 calories daily, this would equate to about 19-24 grams (5-6 teaspoons) of sugar each day.

Please note that doesn't only apply to sugar that you to your morning coffee or oatmeal; it applies to all "hidden" sugars, too, which are found in other processed foods and drinks that you may purchase.

To help curb the sugar monster so you can keep your weight and health in check, follow these tips.

Always read the ingredients list. Foods you might not even realize are sweetened (like bread, dried fruit and crackers) might be hiding added sugars. Learn to identify terms that mean added sugars on the ingredients list, including sugar, white sugar, brown sugar, cane sugar, confectioner’s sugar, corn syrup, crystallized fructose, dextrin, honey, invert sugar, maple syrup, raw sugar, beet sugar, cane sugar, corn sweeteners, evaporated cane juice, glucose-fructose, granulated fructose, high fructose corn syrup, fructose, malt, molasses, and turbinado sugar. Try to limit foods that have any of these “sugars” as one of the first three ingredients.

If you take your coffee with sugar, try adding a small piece of cinnamon stick or vanilla bean to your cup. It adds flavor without adding caloric sweeteners.

When baking, reduce the amount of sugar in the recipe. Most of the time you can reduce the sugar by up to one-third without noticing a difference in the taste or texture of the final product. Now that's sweet!

Sweeten other food items with vanilla extract or other "sweet" spices instead of caloric sweeteners. Many times cinnamon, nutmeg, cloves, and allspice can naturally sweeten a recipe.

Substitute homemade fruit purees for sugar and syrups in recipes. Applesauce (look for varieties made without added sugar) can be substituted for some of the sugar in muffins, breads and baked desserts.

Top your breakfast waffles or pancakes with fresh fruit compote instead of syrup.

Limit the amount of regular soda and caloric-sweetened beverages. While artificially sweetened "diet" beverages aren't exactly health foods, they are one way to cut calories. The healthiest choice is always water. To add a splash of flavor to your water, add lemon or lime juice, other types of 100% fruit juice, or pieces of frozen fruit.

Skip the calorie-sweetened yogurts that use sugar, honey, syrup, fruit juice, fruit juice concentrate, sugar and HFCS. Buy plain, natural yogurt and sweeten it yourself with fresh fruit, frozen fruit or fruit canned in its own juice.

Select breakfast cereals with 5 grams of sugar or fewer per serving. Add sweetness with fresh, frozen, or fruit canned in its own juice. Try sliced bananas, canned peaches, frozen blueberries, or fresh strawberries.

If you're a juice drinker, buy 100% fruit juices and limit it to 1 cup daily for adults and ½ cup daily for children. Beware of juice "drinks," fruit punches, and juice cocktails; these contain only a small amount of juice and the rest is water and added caloric sweeteners.

Selected Sources:

American Dietetic Association. Use of nutritive and nonnutritive sweeteners. Journal of the American Dietetic Association. 2004. 104:255-275.

American Medical Association. Report 3 of the Council on Science and Public Health. The health effects of high fructose syrup. July 23, 2009.

American Medical Association. AMA finds high fructose syrup unlikely to be more harmful to health than other calorie sweeteners. American Medical Association Press Release. June 19, 2008.

Forshee RA, Storey ML, Allison DB, Glinsmann WH, Hein GL, Lineback DR, Miller SA, Nicklas TA, Weaver GA, White JS. 2007. A critical examination of the evidence relating high fructose corn syrup and weight gain. Critical Review Food Science Nutrition. 47(6):561-82.

Melanson KJ, Angelopoulos TJ, Nguyen V, Zukley L, Lowndes J, Rippe JM. Dec. 2008. High-fructose corn syrup, energy intake, and appetite regulation. American Journal of Clinical Nutrition. 88(6):1738S-1744S.

Soenen S, Westerterp-Plantenga MS. Dec. 2007. No differences in satiety or energy intake after high-fructose corn syrup, sucrose, or milk preloads. American Journal of Clinical Nutrition. 86(6):1586-94.

[reinhard1]

thank you very much. be aware of all sugars is the key and cut down on them. i was looking for reciepies and everyone has been very helpfull in other ways a lot more important. this has been a learning experience on a very important ingrediant we all love at times sugar. i'm realy thankful for people like you on hso. good luck.

[McGurk]

Here's a recipe guaranteed to make you drop some weight:

Lettuce, topped with:

sliced tomatoes

shredded carrots

sliced cucumbers

no dressing

With water to drink

Not very appetizing or filling, but effective!

[reinhard1]

mcgurk , that will make me grow fur and long ears. a little vinigarete would help me with that though. thanks good luck.

[McGurk]

On a serious note, try the 6-a-day meal plan, with small portions. It was tough for the first couple of weeks (stick with it!) but I promise your body will adjust to it if you hold steady. I got to the point where I was never hungry almost exactly 5 minutes before my scheduled meal time! It was pretty cool how that happened. Your metabolism will change, and your body start to burn off your reserves (I had plenty!) after your intake is used up.

7 AM, 9:30 AM, Noon, 2:30PM, 5:30 PM, 8 PM. Repeat.

In time, what you deem a small meal now will be just right after switching to this! You can even eat your old fatty foods (occasionally!!!) as long as it's a small portion. Water intake is also key to curbing your hunger pangs while adjusting.

[reinhard1]

thanks mcgurk. we talked about doing something like that last night. it will be easier for me since i'm retired but i kind of got a game plan and your schedule will help time wise since i haven't planned that part in cement yet. i made my wife old fashioned oat meal to take to work for breakfast along with cellery sticks coated with peanut butter and some left over babby back ribs [three ribs] for today. for a sweetner she took along some sweet and low for the oatmeat and some cinnomen. i do all the grocery shopping also so i'm going to get a mixture of vegies and fruits for during the day. we have one of those water mashines for cold and hot water here so it will become handy. we have well water and it's not very tasty. thanks again good luck.

[KEN W]

In the last year I lost just over 45 pounds. Portion control and a different mind set are key. You can't look at it as being on a "diet". It has to be more of a lifestyle change. I refused to give up foods I enjoy, so I learned how to enjoy them in moderation. Lots of salads are not part of my menu.

I also joined a free weight loss HSOforum where I could enter my food intake as well as my fitness stuff. It also has tons of articles to help with any aspect of weight loss. That is what helped me the most.

Can you tell me the HSOforum?

[deerminator]

Salad is not a meal. It's the promissory note that the steak is on the way. lol. In all seriousness, I think a sensible portion, lean sirloin steak perfectly cooked on top of a bed of grilled peppers, onions and mushrooms is better tasting and better for you than a salad any day. I agree, portion control and not too many carbs is the way to go. I don't mean cut out carbs completely or you go nuts, just small lean cuts of meat plus vegetables of choice for most meals.

[Dark Cloud]

I eat alot of salads. I like em and they are good for you. They are almost never the meal, but some filler to go with meat and stuff... If they are lunch, it will have some meat or tunafish on it...

I lost about 60 pounds 4-5 years ago but fell off the wagon and gained alot of it back. On my way back down again. The keys for me was small meals every 2 to 2.5 hours, high protien/low carb stuff, veggies, and consistant exercise...

As for dressings on salads. This is where many of the good benifits are killed.

Go to the grocery store and find a low fat or fat free dressing. There are a few that are 0 cal, 0 fat, 0 calories. They are decent but kinda bland. But can be fixed without adding much.

I'll take a tablespoon or two of "zero" ranch and add a splash of red or white wine vinegar, a splash of lemon juice, a small splash of olive oil, some pepper, and a little salt. Wisk this all together then toss with the salad, you'll use alot less this way instead of pouring it on. A little honey or oj is nice in there also sometimes...

[fishinchicks]

Salad is not a meal. It's the promissory note that the steak is on the way.

Gotta love John Pinette!

Ken - The site is called sparkpeople and you put the dot com after it.