"THINGS or PEOPLE" may make it harder for us to reach our goals, but WE are the only ones responsible for decisions we make.

1. Tuna Bowl
2. Protein Pancakes
3. Protein Dip
4. Meatza
5. Egg White Pizza
6. Egg White & Tuna Bake
7. Breakfast Patties
8. Protein Cookies
9. Pier's Cookies
10. Protein-Pumpkin Cookies
11. Bread Pudding
12. Tuna Muffins
13. Pumpkin Pancakes
14. Karen's Power Cookies
15. Tortilla Casserole
16. Oatmeal Casserole
17. Pumkin Bake
18. Grape Dessert
19. Shiratake Yum-Yum

TOP 10 NUTRITION RULES TO FOLLOW

1. Eat small, frequent meals, 5-6 meals a day, spaced evenly throughout the day.
2. Each meal should contain a “serving” of lean protein and complex carbohydrate.
3. Try to consume 1 gram of lean protein per pound of desired body weight.
4. Limit food that contains white flour and sugar.
5. Become aware of portion sizes. Weigh and measure things if you are not sure.
6. Have your “starchy” type of carbs early in the day. Evening meal should be lean protein and veggies.
7. Coffee, tea and diet soda are ok in moderation, as long as you are getting at least 64 oz. of plain water a day.
8. KEEP A FOOD LOG! Write in it when you eat, not at the end of the day.
9. One day a week allow yourself to have a few things you would not normally eat. NOT the whole day, just a meal or two.
10. When you slip up, learn from your mistakes. Don’t beat yourself up. Then just get right back on track.

Click to print rules. | Best Food Choices

SOME SUGGESTED READING

"The South Beach Diet Book"--by Arthur Agatston, MD. This is really how we all should eat, regardless if we need to lose fat or not.

"The Complete Book of Food Counts"--by Corinne T. Netzer

"Everything You Neet to Know About Fat Loss"--by Chris Aceto
www.nutramedia.com