[CHANGES] Tricky Transitions

[Sandra Ahten]

Greeting Friends,
Spring is just around the corner. Even transitions like this – changes that 
we really want and are anticipating can be times when our healthy diets go 
out the window. Read “Preparing for Change” below.

If you are interested in getting support for your diet I have a few openings 
in each of my diet support groups. If you are ready to lose weight – or even 
ready to be ready to lose weight – this group can support you in making 
healthy diet and lifestyle changes. In addition I am now doing private diet 
coaching and I am available to speak to your group. Email me and I’ll send 
you details on any of this.

Later this week you’ll be getting an email about a book drive for an 
organization that I’m involved with called Books to Prisoners. I hope you’ll 
be able to donate your used books.

I wish you well.
Sincerely,
Sandra
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PREPARING FOR CHANGE
© 2005 by Sandra Ahten


WE ARE ALL ON A DIET!

We are all on diet. We all make food choices every day. The question is – 
are your choices going to move you closer to your goal of optimal health? 
The answer can be YES, if you have a plan. But it is harder when our lives 
are in transition whether it’s a bump in the road or our lives are turning 
upside down. This is true even for welcome routine changes such as a change 
in season. During times of change -- transitional times -- it is essential 
that you spend some time extra time planning.

I’ve included list of transitional times that should be red flags of warning 
that your diet could go haywire without a solid plan. To make planning 
simpler during these times -- use the list of four “Food Planning 
Categories” that I’ve described below, to see where your food repertoire is 
lacking.

TRICKY  TRANSITION TIMES

Change in school schedule
Moving
New medical condition/ medicine
Onset of allergies
Change of seasons/ weather
Vacation
Change in personal habits (exercise, smoking)
Change in living conditions (visitors, new roommates, remodeling)
Change in sleep schedule
Change in financial state
Pregnancy
Change in health
Retirement
New job or job location
Change in work schedule / overtime
New dating situation
PMS
Menopause
Divorce or separation
Going from losing to maintenance mode in dieting

FOOD PLANNING CATAGORIES

(1) FAST FOOD FROM HOME
Do you have quick things that you can grab and take with your from home? Use 
zip baggies for oranges that you peel ahead of time & for carrots and celery 
that you’ve washed and cut up. This is great for you and the kids will eat 
them up also. Stock plenty of apples, bananas, grapes, easy lo-fat sandwich 
fixings, high fiber / low fat bars, and pretzels.

(2) TO GO FOOD
Make a list of drive-ups and quick restaurants and what they have on the 
menu that fits your diet needs. Some starter suggestions:
** Subway
** Applebees, (call ahead to order their “WW OR Light menu dinners” and they 
will bring it out to your car when you pull up.)
** Panera (always has a low fat soup and several choices)
** Arbys (avoid the Market Fresh, but they have a several low point chicken 
and turkey sandwiches and salads as well as a ham and swiss) recommended 
salad with and the salad bar at the grocery store.
** Local: Schnucks has a service from their seafood department where they 
will cook any piece of fish for you while you finish your grocery shopping 
at no extra charge. (15 minutes) They will bake it with lemon juice or a 
marinade of your choice. And it’s sealed tight so you can get it home hot. 
Don’t forget about their great salad bar too.
** You can use the website www.dwlz.com to find calorie values for chain 
restaurants including Applebees, Panera, and Arbys.

(3) NO-THINKING-REQUIRED HOME MENUS
What menus do you always have the ingredients for and don’t have to follow a 
recipe? If you can’t name at least five off the top of your head then you 
probably need to work on expanding this list. Everyone’s list will be 
different depending on you and your families taste here is mine:
** Egg white omelets (I use one egg and two egg whites and lots of veggies)
** Veggie burgers with baked frozen fries
** Grilled cheese (made with Natural Ovens bread and lite Velveeta) , with 
canned green beans, pickles, beets, and (often) cottage cheese.
** Vegan bar B-Q (I’ve included the recipe at the end.)
** Simple veggie stir fry with tofu. (In a skillet cook onions, garlic and 
cubed firm tofu with cooking spray and 1 tsp sesame oil until tofu is 
lightly browned. Add soy sauce to taste. Add several cups of fresh and 
frozen veggies.
** (Most people include broiled or grilled chicken breast to this list)

(4) FINE DINING
Make a list of sit-down restaurants that have healthy menu choices and what 
those choices are.
**For C-U Locals: a new favorites of mine: at Casa Fiesta (a new Mexican 
Restaurant between Provena and Carle on University) features a wonderful 
grilled shrimp salad as well as other light entrees.
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VEGAN BBQ (like Sloppy Joes)
Makes 5 one-half cup servings, 1 point each.

In a large skillet:
Sauté 1 medium chopped onion and 1 green or red pepper in nonstick spray.

Add
1/2 cup dry TVP
1/2 cup Nutletts or Grapenuts
2 cups V-8 juice (spicy or regular) or tomato juice

Cook over medium heat about 15 minutes, or until all liquid is absorbed.

Add 1/2 - 3/4 cup BBQ sauce and simmer until thoroughly heated.

TVP is textured vegetable protein. It can be purchased from the bulk bins at 
health food stores (such as Natural Gourmet, Strawberry Fields or the Food 
Coop) in the exact quantities needed.