Makes 9 servings

Ingredients:

5 slices bread, cubed or torn-up into small pieces
1 1/2 cups granulated Splenda 
1 1/2 cups low-fat evaporated milk (1 can 2%)
2 egg whites
2 whole eggs
1 1/2 tsp cinnamon
2 tsp vanilla
dash of salt
1/2 cup raisins

Topping: 2 tsp granulated sugar & 1/2 tsp cinnamon

Directions:

Preheat oven to 350 degrees
Spray non-stick coating on 8-in square baking pan
Spread bread pieces into an even layer in baking pan
Whisk eggs, add evaporated milk, splenda, vanilla, cinnamon and salt.
Whisk until Splenda dissolves.
Add raisins.  Pour mixture over bread.
With a fork, mix in any unsoaked bread pieces.
Let stand 10 mintues to better absorb liquid (optional)
Sprinkle sugar and cinnamon topping over the top.
Bake for 30 to 35 minutes (until puffed and set in the center)
Cut into 9 pieces.

Makes 9 Servings 
1 serving =

Calories: 123
Net Carbs  18 carbs
Protein 16.6 grams

 

Makes 10 servings

Ingredients:

3 /2 cups cooked egg noodles
2 cans tuna, water-packed, drained
1 cup diced celery
1 large raw onion, diced
1 green sweet bell pepper, diced
1 tsp salt
1 can cream of celery soup, condensed, undiluted
1/2 cup 2% milk
1 cup shredded cheddar cheese (4 oz)
1/2 cup sliced raw almonds
1/2 cup reduced fat mayonnaise

Directions:

Preheat oven to 425 degrees.
Cook noodles in boiling water per package instructions,
drain, and set aside. 
Combine tuna, celery, onion and green pepper and salt.
Add mayo. Blend together soup and milk.
Add cheese (melted unless a very fine shred).
Add all of these ingredients to the cooked noodles.
Place casserole in a large rectangular baking pan,
or 1/2 quart baking dish, and bake at 425 degrees
for about 30 minutes until done.
Cover the first 20 minutes, then uncover the last 10 minutes or so.

Makes 10 Servings
1 serving = 

Calories: 251
Net Carbs  19 grams
Protein 16 grams

 I'm working at Weight-Loss Maintenance one-day-at-a-time here. 

And for no reason at all,
I'm thinking that today is going to be a very good day.  

 Makes 1 serving

Ingredients:

4 oz boneless mild white fish fillet (like Tilapia, Cod, etc)
1/2 cup sweet raw green peppers, cut into chunks
1/2 cup sliced raw mushrooms
2 tablespoons raw onions, cut into chunks
1/4 teaspoon Greek Seasoning (Cavender's)

Directions:

Preheat oven to 350 degrees
Place large sheet of tinfoil on baking sheet
and spray foil with nonstick coating.
Chop onions, slice mushrooms
Slice and cut up green bell peppers
Place 4oz piece of fish on top of foil
Sprinkle with half of the greek seasoning
Cover with vegetables, sprinke with the remaining seasoning.
Bring all foil together, lightly covering the fish and veggies.
Bake for 20 - 25 minutes. 

Makes 1 Serving 

Calories: 139
Net Carbs  5 grams
Protein 22.9 grams

For several years, I have been corresponding with a person
who remains mired in obesity primarily due to her inability
to resist the allure of Intuitive Eating.

In her defense of her current Intuitive Eating Program,
she recently said:

"There's some sort of saying I've heard
about how thoughts affect feelings which affect behavior,
and this hypnosis program tries to change thoughts and feelings". 

I believe that positive thoughts can change our feelings (emotions)
and therefore result in a change in our behavior.

However this is a psychological process.
while
Hunger involves a physiological process.

We use the word "feelings" for two different sensations.

feelings can be emotions = psychology
feelings can be body sensations ….. hunger = physiology

This is the basic flaw in the theories of Intuitive Eating.

When I experience the strong feelings that tell me I need to urinate,
I can think positive thoughts, and this can make me feel better emotionally,
however, these thoughts will not change my body's physical sensations
which are associated with the physiological process of urination,
and…ultimately …. my body will follow through with the specific behavior
that my body feels is needed.

Urination is an physical process, over which we have learned
to achieve a measured amount of control,
and when we receive the signals from our body,
we don't have to give in immediately, and
we can choose to temporarily delay the process of elimination.
If we do not choose to delay…we will commit a socially unacceptable act.
and, eventually …no matter what we are thinking… the body will do what it does.

Hunger is also a physical process, over which we have learned
to achieve a measured amount of control.
and when we receive the signals from our body,
we don't have to give in immediately, and
we can consciously choose to delay the process of eating,
and we can consciously choose what foods to use to satisfy that immediate hunger.

However, if an obese, or reduced obese, person eats only in response
to the signals of their body (feelings of hunger)
they will remain fat…
(which some consider a socially unacceptable act)

Because the body has it's own agenda,
It will do everything it can to protect its fat stores.
An obese person's body isn't going to naturally try to become normal weight,
the obese person's body sees it's job is to keep its fat.

All of the positive thinking in the world
will never change the natural inner workings of the body.

We can't fly.
We must urinate.
Hunger signals from an obese, or reduced obese, body
come from the body's perceived need to protect fat stores,
and despite positive thinking .. no matter what our emotions tell us…
Once we have become Obese,..or reduced obese..
our bodies will signal us to eat in a way that will make and keep us fat.

In order to become normal weight, and stay normal weight,
we … who are obese or formerly obese...
will ALWAYS have to over-ride our body's "natural" signals,
and use the CONSCIOUS PROCESS of choosing to eat
the types and amounts of food that will keep our body normal weight.

Intuitive eating is a lovely fairy tale.
But Prince Charming is never coming with a glass slipper,
and an obese person will never become normal weight by listening to their body.