natasha26158's Blogs

Free foods list, expanded vege and fruit list with servings, and protein/dairy serving ideas

2009-02-02T06:21:00Z

This is going to go from one list to another so you might want to copy and paste it in sections or just copy the whole thing to one document. You can always bookmark this page too. Hope it helps. cheri

FREE FOODS LIST

There are Free Foods that can be used on the NutriSystem plan. They are low calorie foods (20 calories or less) that can be added to the meal plan in small amounts. This minimal amount of calories will not affect weight loss, but we do recommend that they be limited to 2 or 3 servings per day if the foods have any calories at all.

Add sugar free popsicles

Fat free cool whip

sugar free jello

Coffee/Tea Unlimited

Diet Soda Unlimited

Sodium Free Seltzer Water Unlimited

Sugar Free Tonic Water Unlimited

Club Soda (not tonic or quinine water) Unlimited

Artificial Sweeteners Unlimited

Spices (salt-free) Unlimited

Herbs Unlimited

Vinegar Unlimited

Lemon Juice Unlimited

Sugar Free Gelatin 6oz per serving = 15 cal

Sugar Free Gum 1 stick = 5 cal

Nonstick Cooking spray Unlimited

A-1 Sauce or Steak Sauce 1 Tbsp

Butter Buds 1 oz

Bouillon or Broth (Dry)- Low Sodium 1 packet, 1 tsp, 1 cube

Bouillon or Broth (Canned)- Low Sodium ¾ cup

Catsup 1 Tbsp

Cocoa, dry unsweetened 1 Tbsp

Coffee Whiteners (Powdered) 1 Tsp

Chili Sauce 1 Tbsp

Chocolate Topping (Reduced Calories) 1 Tbsp

Cool Whip (fat free) 2 Tbsp

Sugar Free Candies 20 cal or less per serving / 0 fat

Low cal or reduced cal syrup Amount not to Exceed 20 cals/ 0 fat

Dill Pickle 1

Dream Whip 1 Tbsp

Sugar-free Jam/Jelly Amount not to exceed 20 cal

Low sugar Jam/Jelly 2 Tsp

Horseradish 1 Tsp

Mustard 1 Tsp

Picante Sauce 1 Tbsp

Popcorn (light and natural) 1 Cup

Relish 1 Tsp

Salad Dressing (Fat Free) 2 Tbsp

Salsa 1 Tbsp

Soy Sauce (Low sodium) 1 Tsp

Taco Sauce 1 Tbsp

Worcestershire Sauce 1 Tsp.

Cheri

Hope all these help. Have a good one!

EXPANDED FRUIT LIST

Apple 1
Applesauce (unsweetened) 1/2 cup
Apricots (medium, raw) 4 apricots
Apricots (canned) 1/2 c. or 4 halves
Bananas (9 inches long) 1/2
Blackberries (raw) 3/4 cup
Blueberries (raw) 3/4 cup
Cantaloupe (5 inches across) 1/3melon
Cantaloupe (cubes) 1 c.
Cherries (Large, raw) 12cherries
Figs (raw, 2inches across) 2 figs
Fruit Cocktail (canned) 1/2 c.
Grapefruit (medium) 1/2
Grapefruit (small) 3/4 c.
Grapes (small) 15 grapes
Honeydew melon (Medium) 1/8 melon
Honeydew melon (cubes) 1 c.
Kiwi fruit (Large) 1 kiwi
Mandarin oranges 3/4 c.
Mangoes (small) 1/2 c.
Nectarine (1 1/2 inches across) 1 nectarine
Orange (2 1/2 inches across) 1 orange
Papayas 1 c.
Peach (2 3/4 inches across) 1 peach or 3/4 c.
Peaches (canned) 1/2 c. or 2 halves
Pear 1/2 large or 1 small
Pear (canned) 1/2 c. or 2 halves
Persimmons (medium, native) 2 persimmons
Pineapple (raw) 3/4 cup
Pineapple (Canned) 1/3 cup
Plums (raw, 2 inches across) 2 plums
Pomegranate 1/2 Pomegranate
Raspberries 1 cup
Strawberries 1 1/4 cup
Tangerines (2 1/2 inches across) 2 tangerines
Watermelon (Cubes) 1 1/4 cup

EXPANDED VEGETABLE LIST

Artichoke, whole 1/2 large

Artichoke Heart 2 pieces canned (not marinated)

Artichoke (Jerusalem or Sun choke) 1/4 cup

Asparagus 1/2 cup Cooked or 1 cup Raw

Bamboo Shoots (Canned, diced) 1 cup

Beans (Green, Wax, Italian) 1/2 cup Cooked or 1 cup Raw

Bean Sprouts 1/2 cup Cooked or 1 cup Raw

Beets 1/2 cup Cooked or 1 cup Raw

Bell Peppers (All Varieties) 1/2 cup Cooked or 1 cup Raw

Bitter Melon 1/2 cup

Bok Choy, Chinese Chard, White Mustard 1 cup cooked

Broccoli 1/2 cup Cooked or 1 cup Raw

Brussels Sprouts 1/2 cup Cooked or 1 cup Raw

Cabbage 1/2 cup Cooked or 1 cup Raw

Cactus Leaves (Nopales) 1/2 cup

Carrots 1/2 cup Cooked or 1 cup Raw

Carrot Juice ¼ cup (2 fl. oz)

Cauliflower 1/2 cup Cooked or 1 cup Raw

Chayote, (Cooked) ½ cup or ½ medium squash

Cherry Tomatoes 6

Chinese Cabbage
2 cups shredded raw, 1 cup shredded cooked

Chinese Eggplant 1/2 cup

Collard Greens 1/2 cup Cooked or 1 cup Raw

Daikon (Chinese Radish) 1 cup fresh

Dandelion Greens (Boiled) ½ cup

Eggplant 1/2 cup Cooked or 1 cup Raw

Fuzzy Melon 1/2 cup

Green Beans 1/2 cup Cooked or 1 cup Raw

Greens (Collard, Kale, Mustard) 1/2 cup Cooked or 1 cup Raw

Hearts of Palm 2 sticks

Jalapeno 4 peppers

Jicama, raw ½ cup

Kale 1/2 cup Cooked or 1 cup Raw

Kohlrabi 1/2 cup Cooked or 1 cup Raw

Leeks 1/2 cup Cooked or 1 cup Raw

Lotus Root 1/2 cup

Mixed Vegetables (without Corn, Peas, Turnips) 1/2 cup Cooked or 1 cup Raw

Mushrooms 1/2 cup Cooked or 1 cup Raw

Mustard Greens 1/2 cup Cooked or 1 cup Raw

Okra 1/2 cup Cooked or 1 cup Raw

Onions 1/2 cup Cooked or 1 cup Raw

Pea Pods 1/2 cup Cooked or 1 cup Raw

Pimento 2 medium or ½ cup

Pumpkin, mashed ½ cup

Radishes 1 cup Raw

Rhubarb 1 cup

Rutabaga 1/2 cup Cooked or 1 cup Raw

Sauer***, canned ½ cup (High in Sodium)

Seaweed, laver, soaked 1/2 cup

Snow Pea Pods 1/2 cup Cooked or 1 cup Raw

Spinach 1/2 cup Cooked or 1 cup Raw

Sprouts (Alfalfa, Bean, Soybean) 1 cup raw, ¾ cup cooked

Spaghetti Squash 1 cup raw, ½ cup cooked

Summer Squash 1/2 cup Cooked or 1 cup Raw

Taro Root 1/4 cup

Tomatillos 2

Tomato 1/2 cup Cooked or 1 medium raw

Tomato Canned 1/2 cup

Tomato Paste 1 Tbsp

Tomato Puree 1/4 cup

Tomato Juice (low sodium) 1/2 cup

Tomato Sauce 1/3 cup

Turnips 1/2 cup Cooked or 1 cup Raw

Vegetable Juice (low Sodium) 1/2 cup

Yellow Snap Peas (Frozen) ¼ cup

Water Chestnuts (canned) 6 whole

Zucchini 1/2 cup Cooked or 1 cup Raw

Dairy/Protein anything with at least 7g of protein 3g of fat or less and about 90-120 calories or less. Technically, this means if you can find bread or pasta or any other food item meeting this description, it can be used, but be careful of extra carbs.

· 1/3 cup edamame beans (shelled)

· Boca burger

· Ground turkey

· Morningstar Farms products

· Tofu

· Veggie Slices (soy-based cheese), Swiss

· 14-17 slices turkey pepperoni (beware of the sodium, however)

· Lean ham/turkey luncheon meat

· 2 FF (Ball Park) or 97% FF hot dogs (Hebrew National)

· 97% FF ham chunks

· Chicken *** grilled or canned packed in water

· Tuna grilled or canned packed in water

· Ground Turkey

· Jennie-O Lean Turkey Burgers

· Crab

· Imitation crabmeat

· Salmon

· Shrimp

· Bumble Bee Prime Fillet Albacore Steak Entrées

· String cheese

· Boiled egg

· Egg Beaters (Better'n Eggs, etc.)

· FF cream cheese

· FF sour cream

· Cottage cheese (1/4 cup regular or 1/2 cup ff)

· FF cheddar or mozzarella

· FF / LF Feta cheese

· Kerrygold reduced fat Irish Cheddar

· Laughing Cow Lite cheese

· FF yogurt

· Milk

· Soy milk

· Milk shakes (protein shakes, or those made from yogurt, fruit, ice)

Time is on your side or off your side so it is!

2009-01-30T09:21:00Z

The first month.. so exciting.. the weight comes off.. fast.. fast...fast... wow... six, eight, ten..etc..20 pounds gone! Love this plan staying on it forever__-

Second month...for most... buoyed by first month...usually some commitments start to interfere with being on a prepackaged program. Still loosing weight fast for at least the first two to three weeks then all of a sudden... what is this one or zero pounds! Overall for the month you are usually pretty pleased but will worry about those engagements out a bit and weight slowing down while it comes off. Start to see some people drop out here.

Third month... reality often sets in... this is some work. For those who are really committed while the challenge is daunting, you know you can do it. Plauteaus happen usually here for some. Frustration can set in. This is the time if the emotional reasons for not eating or maybe thinking NS has you ready for your eating to be under control and not get yourself back into trouble that people often fool themselves.

Magical thinking "fooling self" is often what leads to that weight gain in the first place. Oh I can do a little bit of this. It will be alright.

The consequence of magical thinking is "All or None thinking". Well I work so hard at this if I'm not loosing any weight I might as well eat what I want. Self sabbotage usually caused by magical thinking. Both have to go for continued success. See lots of people leave the blogs around this time or start to yoyo with NS.

If you get past the third month, I will call you a lifer and you are going to make it all the way.

The first ninety days can be a roller coaster of emotions and feelings. It is also realization of hard work and what you will need to do in the future when you get to your goal. It is a time for some change. Learning new ways to deal with old feelings so you can continue to loose weight. It is a time for honesty with yourself, so you realize what makes you eat and what you really do eat by writing it down. With all of that I just said you would think why the heck did she bother. This is why.

If you started today or are on this program now, you now have a glimpse of some of the things that distract people from the program. Don't let it happen to you. How do you do this?

1. Keep your commitment to yourself in your head everytime you think you want to step out of plan. (post it everywhere.. mirror in the morning, car dashboard.. etc.)

2. Make a ninety day plan, armed with this knowledge so you get over the hump and don't fall prey to loosing the energy it takes to make it happen.

3. Use the NS counselors. You have to go to an engagement call and talk about what you can eat and stay in plan. That is what they are there for. Let them help keep you on track.

4. Blog and ask your blog buddies for support. What a great group of people here who are truly talented and caring. Make sure to come back and let us know what you are doing daily.

5. Remember you can do this. Lots of people have. I expect everyone to have success.

have a good one. cheri

hanks for all the nice notes everyone yesterday, I am on a vacation computer so will answer when I get home. So here is an old blog of mine that I use to get a lot of feedback on. Hope it helps.

Loose or hanging skin... what I can tell you since I am asked twice today.

2009-01-29T01:05:00Z

This is probably the one question I get asked most by everyone. I have lost 137 pounds on Nutrisystem and my skin is not sagging. People ask what, how and why. I had my own ideas. Then I looked up the medical literature and literature that trainers and weight loss company owners had put together to see my thoughts compared to their thoughts. Well most of mine are right on the money with what is said.

Some facts are just facts. Some sagging of skin does happen according to the literature especially with rapid weight loss. When the body carries extra weight especially over time, the skin is stretched. Do not let this get you down. For while it might start that way, for two years after you are done loosing weight your skin is shrinking to your new shape and size. (This is why surgeons recommend waiting two years post losing weight for any body contouring procedures.) While it is taking the time to do that, you will be needing to treat your body right as to maximize it. Those same things can help prevent it too. Remember always skin can be dealt with, losing the weight and it's long term effects on your body are so much more important. Everyone wants to look good understandably. But you do look good already and will still look good after you lose. So here is the list:

1. The best way to prevent sagging skin is too lose weight slowly.

I think this is the single most reason besides my genetics that I don't have as many sagging issues. While I weigh 128 today, I stopped my program to maintainence at 165. I was happy with the way I looked. The last thirty have come off over a year and a half and without being on a "program of sorts." I also lost about 35 to 40 pounds a year on NS for three consecutive years in three month increments due to health problems. I maintained the new weight for nine months then ... get the picture. My body had time to adjust to each loss.

Noone is going to want to do that. Remember though, 0 to 2 pounds a week is a healthy loss. Cutting the calories NS has you on to lose weight faster might hasten the loss especially if you have over 100 pounds to lose, but can hurt you in the skin sagging area as well as if your body thinks it is starving it will shut down your weight loss. (that is a whole other story.)

2. Water and lotions applied to your skin make a big difference. So drink up and treat your skin with hydrating moisturizers.

Your body is sixty five percent water. You see the effects of dehydration often on your skin first. (dry lips, tented skin.). You want to hydrate yourself very well. Follow the NS recommendation of 64 oz of water. I drink more than that as I am on a huge amount of medication and I like to keep flushing my system. Also, hydrate your outer skin from head to toe directly out of the shower with whatever lotion you like. This can make the elasticity of the skin improve significantly. You want recoil so try to keep elastic going.

3. Don't smoke.

It causes wrinkles and I believe effects collagen synthesis. Collagen is the protein matrix of the skin. So find a way to give it up if you have too. It is important

4. Exercise, weight training or strength training.

If you can exercise one hour a day three to six days a week you will go a long way to helping your skin tone back up. As your fat layer is removed. Long lean muscles start to show! Don't stop after the diet it done. This is forever. I do weight lifting three days a week and aerobics to equal one hour total on any day I am at the gym. Some days that is a 1/2 hour of lifting and half and hour of aerobics.

5. Vitamins/antioxidants

These help the skin. I am not recommending this. You need to check with your doctor what is ok for you.

6. Stay out of the sun!

It causes wrinkles especially in those fair haired. I have not allowed myself sun exposure to tan on purpose which was popular when I was young since I was 25. I will be fifty is a few months. I think that is an important factor for me as well as my genetics. Darker skinned people have a thicker skin layer so they age a bit better and I think it affected my sagging.

7. Loose sooner than later..

With every year that passes we have less elastic skin. So do it now. You are on the best program and you are going to make it happen.

This is some of the stuff you can try to do along the way and maybe it would help. Remember you will be healthier and happier and in smaller clothing regardless of skin. Get to the exercising and strength training and the other steps and I think you are going to love yourself at the end of this.

I'm fifty so this is old skin!

Before picture: lost 137 pounds

after pic:

Ironies of the words: Ch---eating, die---ting and "it is only water weight"

2009-01-28T05:41:00Z

The words people often use to describe what they do, often effect how they feel. What others say to you will effect how you feel as well. I was thinking this morning about some silly things and thanks to one blog another thing that irks me when people say this to others in this community.

The first word is one I personally don't believe in but that doesn't matter I will see it hear all the time, "cheating". I call cheating personal choices, but if you break down the word you really get to the crux of what cheating is ch- "eating." Isn't it funny that word can be used in so many contexts but in this one it is applicable. It is a choice to eat and do what you want. So the next time you want to ch- "eat", think of this silly blog and laugh instead. During that chuckle think, I can't do that because I will be sorry tomorrow. Skip the extra dessert and think that I'm done "eating" for today.

The next word is dieting. Everyone knows this one "die"- ting. This is a word I agree could be changed in the English language. Often many of us have starved ourselves to death over and over by "die"-ting. You are now on a life plan to change your life. It is no longer about "die"-ting, it is about living your dreams. So when someone asks you next time are you on a diet? You tell them.. "No , I'm living my dreams." That will confuse them. Hope that made you smile too. It is a really great way to handle frenenemies.

My biggest irk is : " You know it is only water weight that you lost." Well so what if it is only water weight, it is something gone! Since I can't look inside someone, I really don't know it was only water. You celebrate it! If it is eight pounds, it is eight pounds less I have to go to my goal. Woohoo! I think all of us here are sensitive people as we have probably heard some things in our lives as large people that weren't too considerate. Think about what you write all the time when giving kudos to someone! Make sure it is motivating. In other words, don't burst their water balloon. I know is what you really mean is something kind.

Ironies of the words: Ch---eating, die---ting and "it is only water weight"

2009-01-28T11:12:00Z

back from Arizona and off to Chicago in two weeks.. maintaining weight when traveling a lot

2009-01-05T05:56:00Z

Hey everyone,

I hope the holidays were fabulous and the new you starting today is well on its way to happening. I lost 137 pounds maybe three years ago total now. I dropped about thirty more after I started my maintainence. I am free and traveling a lot now of days between chemotherapies. So when traveling the biggest problem someone can have is maintaining their weight. Whether you are on NS or off, the baseline priniciples you are learning here still are important to keeping your weight stable. I have a big rule I follow. I will never gain or lose five pounds again. With that rule and the principles I apply from my weight loss here, I have been successful in maintaining. So what do you do that is so important that will be important to you forever.

1. I can't stress this enough JOURNAL your food. When you start integrating your diet to go to maintainence, you may use an outside website to do this but always forever do it. I keep a loose leaf small notepad in my purse and if I eat it I write it down. It keeps me honest.

2. I know my calorie limit and I don't care if it is a holiday or my birthday or whatever I stay in it. You will be surprised what you can eat and maintain. I can eat over 2,000 calories a day now and not gain an ounce. But I never go over the max amount.

3. Eat low glycemic, high fiber, low fat foods. Make sure foods are whole and chose your food wisely for the nutrients that you need for energy. Eat to live and not live to eat.

4. Six meals a day are better than one. Always be ready to keep a steady blood sugar level at all times.

5. If I eat any sugar based food like fruit, it is always usually accompanied by some kind of protein, yogurt or cheese etc.... No sugar spikes.

6. Down the water forever. I choose 74 oz. everyone is different.

7. Exercise one hour a day six days a week.

8. Make sure to sleep eight hours.

9. One glass of alchohol is enough in any evening.

10. Enjoy the company you eat with, eat slowly and weigh yourself at least weekly. Don't panic if you see the scale up a few pounds if you followed your rules. It will go back down.

Anyway, Hope some of this helps someone. cheri

New Years beckons .. no throwing in the towel allowed....

2008-12-28T12:10:00Z

Well I am seeing a lot of I've fallen and I need to get back up. Well there is still two more holidays left to this new year and I'm offering that crutch right now " Get up and no more."

You are the controller of your destiny and the holidays are the worst time of challenge especially Thanksgiving through New Years. It offers a never ending array of favorites that challenges anyone. Some things that can help during a time like this is to change the way you think and come out in the New Year smelling like a rose.

1. Get rid of the word I can't have that in your mind. Can't is a sure way to create deprivation or want. So I can't have that cookie or that cake or whatever it is... will just lead to wanting something else more. Take that object of desire and have one bite or two bites. Then count it in your calories for the day. Make sure you journal the day as you are going when you can excuse yourself privately. This will help keep you on track.

2. You are on a calorie allowance with NS which deals with it in portions but realize that you can eat that many calories and not gain a pound . Preplan where you are going and what are acceptable add ons for the day and never go over that amount no matter how tempted.

I lost 137 pounds and my weight fluctuates two or three pounds because I always write things down and I always even on holidays stay in my calorie count. I can eat 2,000 or 2,200 calories a day now and not gain. So I stick in that range and never have to worry. I have vowed to myself I will never gain or lose five pounds again. Doing things this way makes it so I keep my vow to myself.

3. If you do gain some weight due to enjoying yourself a bit much, realize that much of that is probably water weight first because you have to take in over three thousand calories to actually gain a pound. When you realize that, you know your system is responding to a change in your diet pattern and while some of it could be weight gain part of it is water.

Also do not condemn yourself for gaining. Forgiving yourself is the best way not to feel worse about the situation which leads to emotional eating. So if weight gain happens, you just deal with it.

Next do not panic or throw in the towel. This usually just leads to more binge eating. Let yourself realize you are in control. Plan your next moves and take your control back.

Think about the next two holidays and I hope some of this can help. Writing it down helps me remember to always do it. You can do it. Happy New Year.

Cheri

finally can post

2008-12-27T04:16:00Z

My picture finally showed up! Yay. I had removed everything several months ago but thought it would be nice to post once and awhile again. So to all my old blog friends, nice to see you. To all my new blog friends, nice to meet you. I am Cheri and older than dirt here. I lost 137 pounds on NS and have kept it off for years now.

I have had a great holiday. It has been filled with lots of friends, family and of course the message of the coming of the Lord. I love this time of year. But I also think it is the hardest time to diet or maintain. I am pretty strict and always stay within my calorie limit so I can enjoy the day without worrying about the end result, but temptation always lurks. I hoped you have fared well in your holiday and the NY is looking bright.

My chemotherapy is going well now. I have had the periods lenghthed between them again as I have responded well. I went to Hawaii and Arizona prior to the last one. I am leaving for Arizona again the end of this week. That warm weather is always a good way to make sure you stay in shape too. I hate to put a bikini on if I don't.

Anyway, happy holidays!

Cheri

The Little note

2008-09-14T08:48:00Z

A bit under the weather so have not posted for a few days. My body is changing as I am getting use to this therapy again. I am tired. So I have kept a few days of rest and no chocolate chip cookies! yay me.

I hope everyone is well and kicking some butt with their weight loss~ cheri

making choices

2008-09-09T10:00:00Z

Today I have read a great deal on the blog about dissatisfaction with how people are doing on their program. Well the first thing you can do with that dissatisfaction is toss it out the window and replace it with a choice of always being satisfied with yourself. You see one of the things we need to lose in order to keep on the program or on any program is the thought that food controls our very day and to quit beating ourselves up for being human. It is all about choices. Self love, loss of magical thinking, making correct choices and not sabottaging yourself are all essential elements of a future stable weight. These are also essential elements of making it through any program successfully.

Oh seems easy for me to say this. I have been at my goal weight for three years. I have little if ever deviate from that number of goal. Things have changed for me and the way I look at food and my life. Even at my worst, I am at peace with food. It will not be my choice to hurt myself with food, or allow myself to beat myself up about what I have done and it is only there to nourish me and give me energy. You see there is always tomorrow. A brand new glorious day where I can make the right choices and feel empowered. Each and everyone of you can make the right choices and always feel empowered. Love yourself even if you ate something that made you really gain two pounds. Guess what? You have the ability to change that. You can make the choice to do that! That is power. Do not let thoughts of " I can have just one and I won't gain anything, I didn't before." or I have not lost for two weeks I might as well just go off the program rule you or break your determination. Because you have a choice. You have the power to make it happen. Be patient. Let the time frame that it is going to occur happen and learn these things. Your choices are your future. I know you can do it and I expect to see you standing here after goal three years later too.

Cheri