Sugary Temptations - A Hurdle To Weight Loss?

Sugary Temptations - A Hurdle To Weight Loss?

The word “Temptation” always seems to bring one story to my mind, a story that has been so powerful and told for generations! Yes, it is the story Of Adam and Eve! This story is deeply embedded in my heart; it actually provoked a thought as I was shopping this weekend.

Well ... I watched an incident that I thought was worth mentioning; just wanted to share it with you and test your inner strength.

As I was shopping in a mini-supermarket, a customer service assistant began marking down the prices of all the "high fat deserts". The thought of purchasing it briefly crossed my mind because the price was quite alluring. Since I’m not a big fan of sugary desserts, I kept shopping for my "greens" of the week.

Anyway, to cut the story short, I watched as a 30 to 35-year-old woman approached the customer service assistant and picked out a dessert that had not yet been marked down. She asked him whether he would be reducing the price of this item as well and he replied, "In a while, I will be marking them down.” The woman then said, "That's good for me then; I will not buy it. If it had been marked down, I would have been tempted to buy it, especially since it is one of my favorites!"

As she continued shopping, I was curious and just thought I would check the calorie content of this particular dessert. It read "800!”

This particular woman was dressed in her gym outfit and, I assumed, might be trying to lose weight or be on the path to a healthier lifestyle. It intrigued me that she would have bought this particular dessert if it had been marked down! I wondered if she realized the calorie content or whether she was choosing to ignore it since she would have found the sale price more alluring. Fortunately, she made a wise choice and walked away. Her reason to not purchase the item was because it was not yet marked down … and she made the right choice.

If you were in a similar supermarket shopping for "healthy food" and came across a "high calorie sugary dessert" that was marked down, would you be tempted to buy it?

In an effort to win the temptation battle, here are some ideas you may find useful.

Seven Tips for Successful Shopping!

1. Make a grocery list before you go to the store and stick to it.

2. Eat your meal or a snack before you go to the store; do not go to the store hungry.

3. Read labels and make choices based on nutritional and caloric content; broaden your nutritional knowledge.

4. Do not purchase items just because they are on sale; READ the ingredients and make an informed decision.

5. If you have already experienced weight loss success, carry a “before” picture with you and keep it in front of you while you are shopping. This will remind you of your success and keep you focused on where you are going.

6. If you have not experienced weight loss success, carry a picture of a dress you'd like to purchase in the next smaller size to remind you of your goal and why you are shopping wisely.

7. Draw a big heart on the top of your grocery list, just to remind yourself to take care of you and to remember the damage unhealthy food can cause your heart!

So, here are a few questions for you to ponder.

• Will a discount lure you to change your mind and cause you to make a mistake or slip in your progress?

• What will be your "excuse” or “motivation" that will stop you from buying this product?

• What is your strategy to resist these temptations?

We’d certainly like to hear your opinion and see how strong you are mentally to deal with these sugary temptations!

Please feel free to leave your comments below and share your thoughts!

Make Yourself a Priority!

Make Yourself a Priority!

In my early twenties, much to my chagrin, I found myself divorced. On a day-to-day basis, I had the awesome responsibility of raising my precious young daughter and I did my best to balance full-time employment, household chores, preparing meals and spending quality time with my child. Although her father saw her every other weekend, and diligently paid child support, I found myself feeling the need to over-compensate for having only one parent in the household.

My precious princess was soon enrolled in dance, Girl Scouts, school activities and softball. It wasn’t enough to merely support her in those activities, I then took on the duties of Girl Scout leader, chairman of the annual cookie sales and co-chaired two large camping events for the association. Dance lessons expanded to tap, ballet, jazz and toe and I became a regular chaperone on the class trips at school.

These activities are all worthwhile and I highly recommend them. However, as a single parent trying to work, maintain a household, support my daughter’s activities and also spend individual quality time with her, I found myself exhausted and failing. It was then that my mother gave me a sage piece of wisdom and said, “You can’t make anyone else happy if you are not happy.”

I found it necessary to scale back some activities and make some time for myself. I couldn’t make my daughter happy if I was tired and exhausted all the time. My little one could remain in her activities, but I did not need to chair the annual cookie sales nor did I need to lead the camping trips for the association. I did need to make some time to do some of the adult activities that I found rewarding, like attending a play or attending a social event with friends. (In hindsight, a wiser choice would have been to get involved in a regular exercise program.)

Those words have always remained true, although I sometimes need to be reminded of them.

This past week, a kind friend posted an entry on DailyStrength that very eloquently reminds us that we need to make ourselves a priority! Both stories are concise, to the point and give us pause to reflect on their meaning. With her permission, and her request to remain anonymous, we gratefully share her words with you.

Heard of the Golden Goose?

Imagine you have a golden goose that lays golden eggs.

What's more important? Is it the golden eggs or the golden goose?

If you don't look after the goose, what happens to the eggs?

You don't get any!

You can use today's tool to help determine which of your Life Priorities are golden eggs, and which priorities nurture the goose so it can keep giving you golden eggs.

Ideally, you need to order your priorities so the goose (that's you!) is higher than the golden eggs (what you produce).

For example, what's your most valuable financial asset? You might think it's your house, but it's not.

Your Most Valuable Financial Asset, let's say your house (a golden egg) is worth $300,000 and that you (the golden goose) earn $40,000 per year.

Looks like the house is worth more, huh?

But after 20 years, your house might be worth $400,000, but over that time you have earned $800,000.

So, your ability to earn is twice as valuable as your house.

Or the "golden goose" (you) is worth twice as much as your most valuable "golden egg."

In light of this, how high should "Health" be as a priority?

On an Airplane with your Child in Danger

Imagine …

If you're on a plane with your son or daughter, and the flight attendant is doing the pre-take off routine, what do they tell you to do if there is a loss of cabin pressure?

Do they tell you to put your child’s oxygen mask on first, or do they tell you to put your mask on and THEN help your child?

They tell you to put yours on first because, if you aren't in a conscious state, you can't help ANYONE.

This is an example when it is loving and compassionate to make you the number one priority and put yourself first.

Do you feel better now about making "Yourself" a priority in other areas of life, so you have something to give to the people and work you love?

Closing thoughts

We’d like to encourage each of you to examine the “Health” aspect of your lives and reach out and make the time to exercise and eat healthy, nutritional food. Take the time to consider your health and ask yourself, “What will you be able to do without it?”

Don’t forget, we BELIEVE in YOU!!!

Exploring Weight Loss Facts!

Exploring Weight Loss Facts

You must have tried it all, the diet programs that promise to melt away the fat, the magic pills that guarantee to tone your waistline, exercise plans that ensure delivering the perfect abs, only to find them to be false promises and weight loss scams!

Have you ever thought about the real reason why you are over-weight?

Ask yourself, ”When was the last time you heard a friend say that they were able to lose the weight and keep it off using a popular fad diet or some weight-loss drug?” Do you remember some of those, the grapefruit diet, the cabbage soup diet, and the starvation diet???

Let’s explore the real truth why we are heavy. Let’s dig into the world of weight loss and open our eyes to what we have tried, why we have failed, how to learn from our mistakes and how to stay focused and healthy.

DANGEROUS DRUGS-

Drugs have been around for centuries, but they were mainly used for remedies. In the modern world, they are a big booming business. Billions are made every year on weight loss drugs and supplements but obesity is spreading at an alarming rate worldwide.

So, while there are many, many drugs out there that promise to eradicate obesity and weight related issues, why is this deadly epidemic spreading like an uncontrollable wild fire?

The truth is right before our eyes. If we only looked closer it would have emerged sooner. Most manufacturers don't care about your well-being; instead, their eyes are on your money! As their bank accounts grow fatter, so does your waistline.

Temptation is the main weapon in their arsenal. We read the flashing ads, watch and listen to the media, and you are off to the drug store to purchase that magic pill that promises to melt away your fat! We are sometimes so desperate to lose weight; we wouldn't even hesitate to try poison! Even when Ephedra was found to be detrimental to a person’s health and removed from store shelves, there were those still trying to find a source so they could continue taking it.

Always take your time and validate those skinny testimonials that are cleverly designed to manipulate you. Be real and think straight. Validate the authenticity of a product, get on the Internet and the world will be at your fingertips!

Always make sure you research and re-research before you purchase. Remember an ounce of prevention is always better than a pound of cure; it is your life that is at stake!

DIETS THAT ONLY MAKE YOU STARVE YOURSELF TO DEATH-

We like to shine like those slim celebrities and our wants get the better of us. While no one can ever blame you for your desires, at what cost are we going to achieve our dream shape?

We hear and read the devastating effects of starvation diets, yet we fail to learn. Why are we not receptive? Why don't we think?

There are so many diets out there from A-Z. But a staggering ninety percent of them fail
They fail so badly that we despise them and take an oath not to try to diet again in our lifetime. But, as a new day dawns we make the same mistakes again. We become addicted and starve our self in the hope it will shed those pounds away. Once we get off our diet, the weight comes right back, many times with the added bonus of a few more pounds! We feel heavier than ever and feel sick to our stomachs.

The bottom line is diets don't work! Yes, they can help you lose weight in the short term but in the long run, it is your lifestyle and discipline that comes to the rescue.

Keep in touch with the media and strive to increase your knowledge. Research new developments in the health industry and keep your information up to date as it can directly affect the decisions you make regarding your health.

DIETS THAT THEY KNOW YOU CAN'T STICK TO-

Just because your good friend recommended it, don't try everything! It may suit your friend's lifestyle and her body type but does it suit yours?

Always ask these questions:

Will it suit my lifestyle?
Can I afford it?
Does it truly stand for what it promises?
What are the benefits?
Is it healthy?

Keep asking questions!

Don't rush into anything; take your time and do the necessary calculations. Choose the right diet and stick to it, it will help you lose some extra pounds. Again, please remember that “diets” cannot last for a lifetime; it's only a temporary cure for your hick-up!

UNNATURAL SUPPLEMENTS THAT CAN PUT YOUR HEALTH FOREVER AT RISK-

We live in a world of pollution and impurities. The fruits and vegetables we consume may no longer provide the vital nutrition our bodies so badly need. Sometimes we may not be getting sufficient nutrition from our food, which can leave our energy levels depleted. It is always advisable to take natural vitamin and mineral supplements to make you feel at your best. But don't take it just because a diet guru recommends it or because everyone is taking it! Most so-called diet gurus and fitness experts are either only interested in selling something to you, or just plain don't know what they're really talking about. A few questions you may consider is whether or not they are receiving a commission on the sale, whether they are taking the product themselves, and don’t forget to do your research on the product, the company and the nutritional values.

Normally herbal supplements are considered a good source of nourishment, but don't be fooled by the brand name “herbal”. The name herbal no longer stands for what it says. Marketers use this name to cleverly disguise their products for increased sales. Always read the label, study a bit about the nutritional content and then decide whether it's good for you or not. Pass your knowledge on to your children so they know what is good and what is bad from the tender age.

ANYTHING THAT WORKS UNNATURALLY AGAINST YOUR BODY

Do you question whether a particular diet or supplement is beneficial and yet they seem irresistibly inviting? If you think it can be unhealthy or do your body harm, then turn your back at it! Some diets, pills or supplements can work unnaturally against your body and your desired feeling of well-being may fade.

Always know that the purpose of trying a diet or food plan is to make you feel better and healthier. Don't stray away from your goals for a minute or you may find yourself in an unwelcome position.

STAYING FOCUSED AND CONNECTED

It is imperative to stay connected with the world out there if you are to make the best, brightest and correct choice for your health. Be an anxious learner. It is you who has to make the right decision about your health. Stay tuned-in to the facts and in time you will learn how to stay on top of the game and melt away the fat forever!

Too Old To Lose Weight?

Too Old To Lose Weight?

Weight loss has become a serious issue in our community and it affects people of all ages and both sexes, from teenagers to the elderly. Today, even societies children are getting obese at an alarming rate. As many people are becoming aware of the physical damage and serious health issues excess weight can cause, many people are looking to change their lifestyle. They are reevaluating their choices, taking stock of their situation and electing healthy eating and exercise to change their lifestyle and reach their goals.

What do you do if you are aging and your metabolism is slowing you down?

What steps can you take when your muscles ache and your bones creak?

What can you do when your uncooperative limbs make exercising more difficult?

So, here is the million-dollar question! “Do You Think You Are Too Old To Lose Weight? "
Slower metabolism, bad knees, buzzing lifestyle, fewer active friends, less free time, (saggy bosoms …loll) ... it all conspires to make you want to take a nap instead of getting out there and moving. However, with the right determination and the correct guidance, you will be able to lose weight and stay fit. The best thing you can do is to work with weights and implement cardio -- circuit training -- so that you get your metabolism going again. Swimming and bicycling are also great alternatives with summer approaching and much easier on those creaking and/or ailing joints. Having said that, you should always consult your physician before undertaking any exercise program.

You may hit a plateau every now and then. I know how it feels! It is a very difficult time when you are putting in the effort and lifestyle changes to lose weight and the pounds seem to stay glued and don’t budge! The fear of losing this battle slowly creeps in with the daily disappointments of the scales not moving.

I have been disappointed several times in my life, not only with weight related issues but personal issues as well. There came a time when I told myself, "THIS IS THE END OF THE ROAD AND I GIVE UP!” Funny thing about life, it doesn't give up on you so easily; it teases you with its magical twists and turns! People are brought into your path that encourage you and stimulate your thought processes, if you are open-minded enough to be truly reflective and examine the meaning of the words they share.

Life is much easier if we know how to fight these obstacles! Just remember this,there is a warrior that lives within each of us and the urge to battle on is stirred in your mind every time you feel defeated! We don't like to be defeated and we don’t accept defeat, do we? Cowards do that and we are not one of those! That's why one of my favorite quotes is “Never Say Die!"

Whenever you start losing confidence in yourself, that is a stepping-stone to failure. NEVER EVER GIVE UP ON YOURSELF OR YOUR DREAMS! Keep chasing them and the triumph of the battles will follow you; the pounds will melt!

Although I don't qualify to give you any expert or medical advice, I start my day with renewed strength and new hope by saying, "Today Is the Day I Take the Sword to My Weight Loss!” With each pound you lose victory will fall at your feet! Set small goals for yourself and be realistic about them. DailyStrength has an amazing tool where you can set your weight loss goal and track your progress. Be realistic about your goals! Perhaps set your goal at a pound a week. As you make healthy food choices and institute that exercise program, the weight will start tumbling down as the weeks fly by!

If you become moody and stressed during this whole delicate process, I would suggest bringing some excitement into your life! Do something entertaining and enjoyable! Develop a routine and take some time to relax. Take up reading, sewing or anything you can do indoors. If you can go outside, then the possibilities of driving the depression monster away are endless! Count your calories and keep a track of what you eat; journaling is very important to your success. Check with your physician as to the appropriate calorie level as each person differs depending on their age, their activity level, etc. Personally, I stayed between 1,300 and 1,500. Others who are more active require more calories and need to stay between 1600-2000.

Sometimes people slip but that's natural! Give yourself a hug and shrug off any negative thoughts and keep moving forward. When you feel like moving, go for a brisk walk or do a light work out at home and when you are ready to breathe the air of the gym, get going!

YOU are going to be fine and do wonderfully. We BELIEVE In YOU and you can be the next great weight loss success!

Now What Did You Say? Too Old To Lose Weight? Think Again! You are much younger than that!

Need an Exercise Buddy? Try Losing Weight with Your Pet!

Need an Exercise Buddy? Try Losing Weight With Your Pet!

Do you feel the stress or the depression of having to lose a lot of weight slowly creeping up your nerves? Well then ... it's your body saying you need to go have a workout and get some sweat on your t-shirt!

I know sometimes you feel reluctant to leave the comfort of your home for many reasons. For some people, it is their domain and for others their command center! While the TV room, the computer that goes online and the video games can keep you entertained, it can also be as if you are under house arrest for such a long time, the word "exercise" becomes a distant memory in your vocabulary.

But, somewhere in your mind, in a silent corner of your brain, you can sometimes hear a faint voice crying ... "You need to get some exercise .." This may happen several times before you really feel the urge to go work out! But, as soon as the thought appears, I hear you say, "If only I had a friend to exercise with me, I would definitely go out ..." Don't worry, I am not eavesdropping on your complaints or reading your mind! I know that because it was my excuse, and that of many others, to continue to hide behind the walls and hope all these pounds will melt away without a bead of sweat!

Eliminate the excuse - "If I only had a friend, an exercise buddy, it would not be so boring!"

I know a friend to go out jogging would be a great proposition! But not all of our friends have the time for a walk.So what do we do? Do we continue the same way for the rest of our life?No, of course not!

I thought I wanted to get out and change my life, the way I looked and the way I felt about myself. I knew that unless I was willing to try new experiences and commit myself to exercise, I would always feel as if I was failing and not living up to my potential. The determination and the urge to become successful made me innovative.

I found a friend who, although he could not talk, was every bit a companion and just as real as a person! If the absence of an exercise buddy is the only thing stopping you, then it's time to stop the excuses and look around your house. Maybe you forgot the fact that you have always had a dear friend around you, who needs some real exercise as much as you do! By now, you must know whom I am talking about! Yes, of course, it is your pet!

For me, pets have been always been fascinating! As an animal lover, I admire and adore them.They will never say no to you and they will never back away. They are lively, energetic and ever ready! Well, the thought of your pet being an exercise buddy may be amusing to you, but try taking a walk with your pet and see your spirits rise!

Don't be afraid to go out and feel that winter chill or the mid summer sun on your face! In taking these little steps and implementing these new innovations, you are going to change that bit of laziness within us to a person of action!

Exercise, pet and innovative? I know what you are thinking! I hear you say "Are you crazy? lol..
I Know. I am with you mate!

Why do I stress exercise so much? Well, if you are to lose weight, exercise plays a great part in that goal and could be the major deciding factor in your journey to success! There are countless reasons why exercise is good; here are some you will want to explore a little further.


Stress - it will fly out the window!

Depression - well,it too will exit out another window!

Active - you will feel a spring in your feet.

Composed - you will feel your mind thinking clearly and making decisions will become easier and more concise.

Concentration - you will become an expert at this!

Healthier heart - you will have given your heart a new lease on life!

Stronger bones - they, too, will enjoy the benefits of exercise!

Toned muscles - well, do i need to elaborate more?

A Healthier, whole new you - I think you get the picture!

Here are some out door activities that you can do with your pet. Remember, it is not only healthier for you but healthier for your pet to get some exercise!

Suggestions for fun time with your pet-

*Throw a frisby and feel the movement in your arms and biceps; you are nearer to seeing them toned!

*Run a 100 meter sprint ... on your mark, set, go!

*Throw a ball and see who fetches it first!

*While you are getting to be good sprinter, challenge yourself to 200 meters and see who pants more!

*When you stop feeling your heart pumping at 200 meters, increase your distance.

*Gradually test your endurance, and your pets, and see who is stronger!"

*Want to try a tug of war? Well, that is a real challenge!

*Get on your bike and see if you can paddle faster than your pet..

The options are endless and i know you have a very creative mind.Know each time you go out and get some activity, you are one step closer to achieving your dreams, one step closer to
your goals!

Throughout the competition with your pet, make sure you both stay hydrated. It is essential your fluid levels are replenished and remain at a healthy level! As the exercise routines and fun continue with your inseparable companion, you will feel exercise much more rewarding. Your pet will smile too and you will be happier and more inspired each time you head out the door.

While your self esteem climbs up the ladder, your TV room and the comfy sofa will seem like the arch villains! You will want to spend more and more time with your lively companion! The park or the side-walk will seem like a safe haven and "the place" to be! You will often admire your courage and your determination! You will learn to look forward to exercise.When ever you wear your workout out fit you will feel empowered!

Soon you will start to love exercising and it will not feel like a chore anymore! Look yourself in the mirror and you will start smiling and see those pounds disappear! When you take your pet out the next time you will hear yourself saying, "Aren't we an awesome exercise duo!"

Food – What to Eat – Part 2 - Snacks

Food – What to Eat – Part 2 - Snacks

This is the second article in a four-part series answering the question, “What do you eat?” and attempting to provide some guidance to those asking for assistance.

Please be sure you have read Food – What to Eat – Part 1 – Breakfast as information is provided that needs to be understood before proceeding to Part 2 – Snacks, Part 3 – Lunch and Part 4 – Dinner/Supper.

It is necessary to restate:

-My success was achieved with approximately 1,400 to 1,500 calories a day with moderate exercise.

-My snacks were usually kept between 100-150 calories so that total snack calories were approximately 300 daily for my three snacks

-Three snacks a day seem to be the choice of many of us who have experienced long-term success.

Here are a few things you may find helpful-

Snacks are as important as the meals we eat; sometimes even more so. Snacks keep our metabolism activated and working to burn calories. They help maintain a “full” feeling, which is beneficial when instituting a successful eating plan and aids in reducing any hunger we may begin to feel prior to our afternoon or evening meal. This additional time allows us to thoughtfully, consciously and healthily prepare our meals without grabbing an unhealthy food, stopping at a fast food restaurant or convenience store on the way home and helps us refrain from tasting many small bites of your afternoon or evening meal as you are preparing it. Remember, those calories add up as well.

Again, these are just samples; pick up packages, read the labels and make your own choices. This is how you will learn to not only broaden your food exposure to new possibilities but you are learning how to change your lifestyle!

• Eat slowly and purposefully

*Enjoy the flavor and the experience of the food you are eating

*Chew your food thoroughly 10-20 times, not 2-3; it takes approximately 20 minutes for your brain to realize your stomach is full. In addition, the saliva aids in digestion and helps you feel full.

• Remember, snacks are not meals; they must be limited but they are necessary and crucial to our success.

One of my favorites: Pop a 100 calorie bag of Kettle Korn, open it carefully and drop in 1-2 TBSP of grated parmesan cheese and some freshly ground black pepper. Close the bag, shake and then enjoy. I eat each kernel individually and it is a flavorful snack. I eat this when I am craving something crunchy after my final meal as my end of the day snack.

Please be sure to journal everything; it is the only true way to know the total calories you are consuming. It is also important to make an entry as to how you are feeling, i.e. happy, sad, lonely, angry ~ in time, you should be able to see a pattern between your emotions and your eating habits. This then gives us a place to start to address a plan of action to make corrections. I BELIEVE IN YOU!!!! Thank you for allowing us to share in your adventure! Now, go make it your reality!!!

Snack Ideas

Item		Portion		Calories
Egg, boiled		1 lg egg		92
Toast, whole grain, 100% whole wheat		1 slice		100
I Can’t Believe It’s Not Butter Spray Topping		5 sprays		0
Peanut butter OR		1 ½ tsp		50
Blackberry Jelly		1 ½ tsp		25
Bacon, Ready to Serve, Oscar Mayer		3 slices		70
Coffee		1 cup		0
Creamer, Caramel, Coffee Mate		1 TBSP		30
Oatmeal, regular, quick or instant, cooked		1/3 cup		104
Milk, Cow, Fat-Free, Skim		½ cup		45
Tea (bag, loose, instant), brewed		1 cup		2
Splenda, sugar substitute		1 packet		2
Propel, Mandarin Orange (Various Flavors)		1 bottle (18.9 fl ox)		20
Walnuts, English		½ oz		90
Cashews, dry roasted, no salt added (try curried cashews, they're Great ~ especially combined with dried mangos)		1 TBSP		49
Pumpkin Seeds (and Squash Seeds), dry roasted, no salt		1 ounce		148
Sunflower Nuts, dry roasted, no salt		1 TBSP		47
Soy Nuts, Herbalife		1 package		130
McDonald’s Fruit and Yogurt Parfait, without granola		1 serving		130
McDonald's Side Salad		1 serving		20
McDonald's Newman's Own Low-Fat Balsamic Vinaigrette Dressing		1 serving		40
Espresso Hot, Cinnamon Dolce Latte, Starbucks, with sugar free syrup and non-fat milk, no whipped cream		1 tall (12 oz)		96
Hot coffee, Northern Lite Latte, Caribou Coffee, with sugar free syrup and skim milk, no whipped topping		1 med (1 pint, 4 oz)		123
Cereal, Cheerios, Original OR		1 cup		100
Mini Delights, Cinnamon Streusel, Multigrain Cakes, Quaker		1 individial package		90
Mini Delights, Peanut Butter, Multigrain Cakes, Quaker		1 individial package		90
Popcorn, Kettle Korn, Pop Secret		1 individial package		100
Popcorn, Butter Flavor, Pop Secret		1 individial package		100
Rice Cakes, Caramel Corn, Quaker		1 cake		50
Sour Cream and Onion Toasted Chips, Baked, Ritz		14 chips		130
Banana, fresh		1 small (less than 6" long)		72
Blueberries, fresh		50 berries (2.4 oz)		39
Apple, fresh		1 medium (2 3/4" diameter)		72
Mango, fresh		1 cup		107
Pear, fresh, average all varieties		1 medium		96
Grapes, green or red		10 grapes		34
Watermelon, fresh		1 cup		46
Cantaloupe, fresh		1 cup		54
Peach, fresh		1 medium (2 1/2" diameter)		38
Orange, fresh, average all varieties		1 medium (2 5/8" diameter)		62
Tangerine or Mandarin Orange, fresh		1 medium (2 3/8' diameter)		45
Raisins, dried fruit		50 raisins		78
Mango, dried fruit, unsweetened		1 ounce		21
Creamy Chicken Soup Mix, Protein based, Herbalife (16 g protein, 1 carb)		1 packet		80
Carrots		1 medium (6 1/2" long)		25
Celery		1 medium stalk (7 1/2' long)		6
Tomato		1 medium (2 3/5" diameter)		22
Yogurts, fruit flavored, fat-free		1 container (4.4 oz)		118
High Protein Breakfast Bar, South Beach, Cereal, Chocolate		1 Bar (10 gr protein)		140
High Protein Bar, Herbalife, Deluxe Chocolate Peanut		1 Bar (10 gr protein)