Snack Menu Ideas

Snacking can contribute a significant amount of calroies and stall weight loss if poor choices are made. Try these snacks that are 150 calories and under

• 1 serving low fat yogurt and 8 almonds
• ½ cup 1 % cottage cheese with 1 piece of fresh fruit
• 4 tbsp. fresh hummus with chopped vegetables
• 1 small apple with 1 tbsp peanut butter
• 3 tbsp. low fat granola and 1 serving low fat yogurt
• 3 cubes low fat cheese and 1 small apple
• ½ cup edamame (soybeans in the pod)
• 1 hard boiled egg and 1 piece of fresh fruit
• 3 oz. of deli meat wrapped around string cheese
• 1 serving vegetables and 2 tbsp. low fat salad dressing

Lunch and Dinner Menu Ideas

When making meals think of meat as a side dish and fruits/vegetables (produce) as the main entree. Last week in the chew and chat session we discussed using the 1/4, 1/4, 1/2 rule. One quarter of the plate should be meat, one quarter starch and try to fill half of the plate with produce. Try these lunch and dinner choices each 500 calories or under.

• 5 oz. canned chicken or tuna with 2 tbsp. low fat mayo, 6 triscuits, 1 piece of fruit, 1 string cheese
• Garden burger on a whole wheat bun with 1 slice low fat cheese, 1 cup garden salad with 2 tbsp low fat dressing
• ¾ cup refried beans or 1 black bean burger with shredded low fat cheese, salsa, and low fat sour cream. Serve on shredded cabbage or lettuce.
• 1 whole wheat pita with 4 oz. deli meat (turkey, ham, or chicken) with low fat cheese, mustard, lettuce, and tomato. Choose a piece of fresh fruit as a side.
• 1 can turkey or vegetarian chili with 2 tbsp low fat cheddar cheese.
• 3 oz. grilled or baked chicken with 1 cup steamed or roasted vegetables, ½ baked potato with 1 tsp. butter.
• 3 oz. baked or grilled fish with ½ baked sweet potato and 1 cup steamed vegetables.
• 3 oz. grilled salmon with 1 cup steamed vegetables with ½ cup brown rice.
• 2 tacos made with soft corn tortillas, 5 oz. ground turkey, 2 tbsp. shredded cheese, lettuce, and tomato.
• 4 oz. meatloaf with 1 cup steamed vegetables, ½ cup quinoa.
• 1 ½ cups fresh spinach with 3 oz. chicken breast, 1 tbsp. nuts, add your favorite veggies and 2 tbsp. low fat salad dressing.
• 1 to 1.5 cups Lentil soup, Black Bean Soup or Vegetarian Chili top with ¼ c. low fat cheese. Serve with favorite veggies on the side.
• Whole wheat pita pizza: ¼ c. pizza sauce, 2 tbsp. low fat cheese, and add plenty of fresh veggies. Kids love this one! Prepare it as a family.
• 3 turkey meatballs with ½ cup tomato sauce with 1 cup whole wheat pasta.

Breakfast Menu Ideas

Breakfast does not have to be boring. Each of these breakfasts is 350 calories and under. If you are no a breakfast eater no worries, you can use any food you like for breakfast. Make a peanut butter and jelly sandwich or any other healthy foods you like!

• 2 scrambled eggs and 1 piece of fruit and 1 slice whole wheat toast with 1 tsp. jelly
• 1 packet plain oatmeal with 1/2 cup blueberries and 1 small serving of almonds
• Fruit and Yogurt Parfait: 3 oz. low fat granola with 6 oz. low fat yogurt and ½ cup raspberries
• Fresh fruit smoothie with ½ cup fresh strawberries(or your favorite fruit), 1cup skim milk, and 1 scoop protein powder
• 1 cup Kashi cereal with ½ cup skim milk and 1 banana
• ½ cup part skim ricotta cheese and 1 cup berries
• 1 slice whole wheat toast with 2 tbsp peanut butter topped with 1 serving dried fruit
• 2 egg whites with 2 tbsp low fat cheddar cheese with 2 slices Canadian bacon
• 2 veggie breakfast patties and 2 egg whites, ½ whole wheat English Muffin, 1 piece fruit
• 2 slices turkey bacon and 2 egg whites, 1 whole wheat English muffin
• ½ cup 1% cottage cheese with ½ cup canned pears, 1 slice whole wheat toast and 1 tsp. peanut butter

Franciscan St. James Health Biggest Loser

Are you struggling to keep your new year’s resolution to keep the weight off or lose those elusive few extra pounds? Do you find it difficult to set aside the time to read about healthy lifestyle choices or eating more nutritionally balanced meals? Do you wish you had someone who could be a positive influence in your weight loss goals? St. James Health has the answers and the solution!

Franciscan St. James Health  will sponsor a Biggest Loser contest for all of its employees including volunteers and Midwest University employees. Registration for the contest begins on February 28, 2011. You must register in person by Thursday March 3. The contest will run through the 3rd week of May. You must weigh in by May 19th. No exceptions. Winners will be announced on Monday May 23rd.

The winners will be determined based on percentage of total body weight loss. There will be a first and second place Biggest Loser for both men and women (combined campuses).  The first place Biggest Losers will win a 3-month membership to the Health and Wellness Institute AND a $150 gift card. Second place Biggest Losers will receive a $50 gift card. There will be 4 winners in all, 2 men and two women.

Follow the Scaling Down! blog for important information about the contest including weekly raffle winners, healthy lifestyle tips, and support during your journey.  You can also follow us on Facebook and Twitter!