Notes

Diet Thoughts
Do I really need it?"Ask yourself before eating anything.
If hungry, eat, but choose wisely, and if you plan ahead, will be easier to skip junk food.k
Bring all lunch and snacks to work, prep at night when prepping boys' lunch and snack.
Carry healthy snack(s) on w/e too. Think about food for day before leaving house or the night before.
Drink liquids.
Bkfst-yogurt and banana, yogurt and 100-150 cal cereal portion, yogurt and oatmeal (1 pack), ff plain cottage cheese and fresh fruit; skim med latte and banana
Decaf coffee
Microwave lite popcorn- about 100 cal
Large oranges or clementines
Goldfish-figure out 100 cal portion-about 60 goldfish
Soup broth
Sandwich from home or approp portions of leftovers, 1/2 cup starch with meat and veg or salad
Small amt of a delish dressing goes a long way.
Be prepared for late afternoon snack and drink to eat on the way home such as fruit or baby carrots or popcorn or 100 cal cereal or 100 cal nuts or 100 cal pretzels with water or crystal light
Bring drinks from home or keep at office-use water cooler.
1 evening snack to look forward to such as WW ice cream flying saucers or ice pops or yogurt or strawberies or orange(s) or grapes, mango,etc
Can make easy soup at home for lunches with (leftover) chicken in broth and (leftover) veggies, celery, carrots and bring 1 slice of bread or 100 cal crackers
For dinner, do not need to eat starch every day, can eat a protein with a veggie and a salad with a little delish dressing.
Within a few days of eating better, I'm already starting to feel more energy. (Still not exercising and still poor exercise tolerance)
A small portion of lite cheese is satisfying.
Laughing cow Swiss
Lite cheese is only 1 pt for 2 wedges
Gum
Do I really need it-NO I DON'T need donut at Twin Donut before NCB, muffin at grand rounds, ice cream when buying kids ice cream, cheese doodles, Andrew's yellow eggs, mac and cheese just because I'm cooking it,but can look forward to lemon ginger stash tea and coffee at grand rounds and a forkful taste of mac and cheese.
Protein and fiber with bkfst-ff cottage cheese and almonds and a fruit
Have a fruit or veggie as part of every meal or snack
Cooked or canned veggies with a little ff or lite wishbone Italian dressing is delicious.
Bring healthy snacks to work or carry on w/e- 18 grapes, baby carrots, grape tomatoes, lite cheese, laughing cow lite chese, hard boiled egg whites, salad with lite or ff wishbone dressing.
Evening snacks- popcorn, chobani ff flav yogurt, apple or banana with a little peanut butter.
Exercise each day even if only 15 min or 15 min bid. Feels good and you can eat a little more in evening - 1/2 cup breyers vanilla ice cream or even a chocolate bar occasionally as a treat on weekends.

Tracking food (calories or points) is the key.
Indulge sometimes but plan it! 1 slice of pizza not 3. A mini cannoli not a large one. Watch portions and track Chinese food. If indulging for a meal, skip dessert or get a skim latte or fresh fruit.
If craving dessert, berries and Reddi Whip hits the spot.