Insulin Secretion Predicts Weight-Loss Impact of Diets - CME Teaching Brief® - MedPage Today

OSTON, May 16 -- A simple test of insulin secretion may predict which obese patients would be better off with a low-glycemic load diet than a low-fat one, researchers here found.

Young, obese patients with high insulin levels on a glucose tolerance test had significantly more weight loss and body fat reduction with a low-glycemic load diet than a low-fat diet, said David S. Ludwig, M.D., Ph.D., of Children's Hospital, Boston, and colleagues.

In a randomized trial, participants with lower insulin secretion had similar results with both diets, they reported in the May 16 issue of the Journal of the American Medical Association.

The results may help explain inconsistent findings in other diet studies, the investigators suggested. Differences in individuals' insulin responsiveness to glucose may account for variations in efficacy, they explained.

Therefore, they speculated that a low-glycemic load diet in which saturated fat was kept low, such as by substituting vegetable for animal fat sources, would yield a benefit for all three cardiovascular risk factors rather than just two as was seen in the study.

The study was limited by self-reporting of dietary intake and use of tabulated glycemic index values.

However, "Because this study used dietary counseling rather than meals prepared in a metabolic kitchen, these findings should have direct relevance to the management of obesity in routine clinical practice," the researchers wrote.

Carb Gram Counter

Carb Gram Counter
Food item Total Carbs (gFiber (g)Net Carbs (g Fat (g)Protein (g)Calories
CHEESES
1.00 piece American Cheese, 2/3 oz. slice 0.3 0 0.3 6.6 4.7 79
2.00 tbs Blue Cheese, crumbled 0.4 0 0.4 4.8 3.6 60
2.00 tbs Cheddar Cheese-Shredded 0.2 0 0.2 4.7 3.5 57
2.00 tbs Cream Cheese 0.8 0 0.8 10.1 2.2 101
0.50 cup Creamed Cottage Cheese-
Small Curd
2.8 0 2.8 4.7 13.1 109
2.00 tbs Feta Cheese, crumbled 0.8 0 0.8 4.0 2.7 49
2.00 tbs Fontina Cheese-Shredded 0.2 0 0.2 4.2 3.5 53
2.00 tbs Goat Cheese-Soft Type 0.3 0 0.3 6.5 5.7 82
1.00 oz-wt Mascarpone Cheese 0.6 0 0.6 13.2 2.0 126
2.00 tbs Monterey Jack Cheese-
Shredded
0.1 0 0.1 4.3 3.5 53
2.00 tbs Mozzarella Cheese-Whole Milk-
Shredded
0.3 0 0.3 3.1 2.7 40
2.00 tbs Muenster Cheese-Shredded 0.2 0 0.2 4.2 3.3 52
2.00 tbs Parmesan Cheese-Shredded 0.3 0 0.3 2.7 3.8 42
1.00 oz-wt Provolone Cheese-Diced 0.6 0 0.6 7.5 7.3 100
0.25 cup Ricotta Cheese-Whole Milk 1.9 0 1.9 8.0 6.9 107
2.00 tbs Swiss Cheese-Shredded 0.5 0 0.5 3.7 3.8 51
MILK, CREAM & BUTTER
1.00 tsp Butter 0.0 0 0.0 3.8 0.0 34
1.00 cup Buttermilk, 1% lowfat 13.0 0 13.0 2.5 9.0 110
2.00 tbs Half and Half Cream 1.0 0 1.0 3.0 1.0 40
2.00 tbs Heavy Whipping Cream 0.8 0 0.8 11.0 0.6 103
1.00 cup Milk, 2% 11.7 0 11.7 4.7 8.1 121
1.00 cup Milk, Whole 11.4 0 11.4 8.1 8.0 150
2.00 tbs Sour Cream 1.2 0 1.2 6.0 0.9 62
1.00 tsp Whipped Butter 0.0 0 0.0 2.6 0.0 23
1.00 cup Yogurt, lowfat, plain 17.2 0 17.2 3.8 12.9 155
1.00 cup Yogurt, whole milk, plain 11.4 0 11.4 8.0 8.5 150
BEEF & VEAL
6.00 oz-wt Beef Brisket 0.0 0 0.0 43.2 41.8 569
6.00 oz-wt Beef Chuck 0.0 0 0.0 31.6 50.1 498
6.00 oz-wt Beef Eye Round 0.0 0 0.0 24.0 45.2 410
1.00 oz-wt Beef Jerky 3.1 0.5 2.6 7.3 9.4 116
6.00 oz-wt Beef Short Ribs 0.0 0 0.0 71.4 36.7 801
6.00 oz-wt Beef Tenderloin 0.0 0 0.0 41.8 40.7 551
6.00 oz-wt Beef, Ground, Chuck 0.0 0 0.0 44.0 38.9 562
6.00 oz-wt Beef, Ground, Round 0.0 0 0.0 28.1 46.7 454
6.00 oz-wt Calf Liver 10.4 0 10.4 9.9 40.5 304
6.00 oz-wt Chuck Eye Steak 0.0 0 0.0 41.1 46.2 568
6.00 oz-wt Corned Beef Brisket 0.3 0 0.3 33.8 33.3 449
6.00 oz-wt Cubed steak 0.0 0 0.0 8.3 53.9 306
2.00 oz-wt Frankfurter, Beef 1.1 0 1.1 16.6 7.2 185
6.00 oz-wt Ground Veal 0.0 0 0.0 12.9 41.5 293
6.00 oz-wt Meas Raw Boneless: Beef
Steak-Shell-All-Lean-1/4"Trim-
Brld
0.0 0 0.0 11.8 36.0 261
6.00 oz-wt Prime Rib 0.0 0 0.0 56.4 36.9 667
6.00 oz-wt Rib Eye Roast 0.0 0 0.0 37.8 42.4 522
Portion
6.00 oz-wt Rib Eye Steak 0.0 0 0.0 19.9 47.7 383
6.00 oz-wt Roast Beef, Deli 2.3 0 2.3 5.2 34.3 193
6.00 oz-wt Shell Steak 0.0 0 0.0 21.3 64.9 469
6.00 oz-wt Sirloin Steak 0.0 0 0.0 13.6 51.7 344
6.00 oz-wt Skirt Steak 0.0 0 0.0 54.7 61.6 758
6.00 oz-wt Top Loin 0.0 0 0.0 12.1 51.0 327
6.00 oz-wt Top Sirloin 0.0 0 0.0 30.4 44.2 463
6.00 oz-wt Veal Arm Shoulder 0.0 0 0.0 13.1 40.4 291
6.00 oz-wt Veal Breast 0.0 0 0.0 33.5 39.6 472
6.00 oz-wt Veal Cutlet 0.0 0 0.0 30.4 53.4 502
6.00 oz-wt Veal Loin 0.0 0 0.0 30.4 53.4 502
6.00 oz-wt Veal Rib Chop 0.0 0 0.0 22.2 38.0 362
6.00 oz-wt Veal Round Steak 0.0 0 0.0 7.0 47.6 265
6.00 oz-wt Veal Scallops 0.0 0 0.0 6.3 52.2 279
6.00 oz-wt Veal Shank 0.0 0 0.0 7.9 43.4 256
6.00 oz-wt Veal Stew Meat 0.0 0 0.0 13.4 40.2 292
LAMB
6.00 oz-wt Ground Lamb 0.0 0 0.0 30.3 38.2 436
6.00 oz-wt Lamb Rib Chops 0.0 0 0.0 50.3 37.6 614
6.00 oz-wt Lamb Shoulder 0.0 0 0.0 12.6 46.2 312
6.00 oz-wt Lamb Stew Meat 0.0 0 0.0 15.0 57.3 379
6.00 oz-wt Leg of Lamb, bone in 0.0 0 0.0 8.2 30.0 203
6.00 oz-wt Rack of Lamb, bone in 0.0 0 0.0 9.9 19.5 173
POULTRY
6.00 oz-wt Chicken Breast Cutlet 0.0 0 0.0 12.7 48.7 322
6.00 oz-wt Chicken Breast, boneless 0.0 0 0.0 12.7 48.7 322
1.00 each Chicken leg 0.0 0 0.0 15.4 29.7 265
1.00 each Chicken Thigh 0.0 0 0.0 9.6 15.5 153
6.00 oz-wt Chicken Thigh, boneless 0.0 0 0.0 34.6 39.2 479
6.00 oz-wt Chicken Thigh, skinless,
boneless
0.0 0 0.0 8.9 44.6 270
1.00 each Chicken Wing 0.0 0 0.0 6.6 9.1 99
6.00 oz-wt Chicken, ground 0.0 0 0.0 22.5 40.2 374
6.00 oz-wt Chicken, light and dark,
roasted, chopped
0.0 0 0.0 12.6 49.2 323
6.00 oz-wt Chicken, whole 0.1 0 0.1 14.7 29.8 260
2.00 oz-wt Chicken/turkey sausage 0.3 0 0.3 6.4 9.6 97
6.00 oz-wt Cornish Game Hen 0.0 0 0.0 26.1 31.9 372
6.00 oz-wt Duck breast, skinless 0.0 0 0.0 9.6 45.0 279
6.00 oz-wt Duck, whole 0.0 0 0.0 89.2 26.1 916
6.00 oz-wt Goose, whole 0.0 0 0.0 23.6 27.1 329
6.00 oz-wt Turkey breast cutlet 0.0 0 0.0 1.5 59.3 266
6.00 oz-wt Turkey Breast, skinless,
boneless
0.0 0 0.0 1.5 59.3 266
6.00 oz-wt Turkey, ground 0.0 0 0.0 21.2 44.1 378
6.00 oz-wt Turkey, whole 0.1 0 0.1 12.2 36.1 264
PORK
3.00 piece Bacon 0.1 0 0.1 9.4 5.8 109
3.00 piece Canadian Bacon 0.9 0 0.9 5.9 16.9 129
6.00 oz-wt Ground Pork 0.0 0 0.0 33.4 41.4 478
6.00 oz-wt Ham, boneless 0.0 0 0.0 15.3 38.5 303
2.00 oz-wt Kielbasa 0.8 0 0.8 17.2 7.6 191
1.00 oz-wt Pancetta 0.2 0 0.2 14.0 8.6 163
6.00 oz-wt Pork Chop, center cut 0.0 0 0.0 9.7 34.9 237
2.00 oz-wt Pork frankfurter 1.4 0 1.4 16.5 6.4 181
6.00 oz-wt Pork Loin Chops 0.0 0 0.0 32.4 27.9 412
6.00 oz-wt Pork Loin Roas 0.0 0 0.0 19.7 36.4 333
6.00 oz-wt Pork loin, boneless 0.0 0 0.0 24.9 46.1 422
2.00 each Pork Sausage 2.0 0 2.0 34.4 26.8 433
6.00 oz-wt Pork Spareribs 0.0 0 0.0 51.5 49.4 675
6.00 oz-wt Pork Tenderloin 0.0 0 0.0 8.2 47.9 279
6.00 oz-wt Prosciutto 0.9 0 0.9 13.0 37.4 281
LUNCH MEATS
3.00 oz-wt Beef Bologna 0.7 0 0.7 24.2 10.4 265
3.00 oz-wt Beef Salami 2.4 0 2.4 17.6 12.8 223
3.00 oz-wt BeefPastrami 2.6 0 2.6 24.8 14.7 297
3.00 oz-wt Deli ham 1.5 0 1.5 2.3 13.7 91
3.00 oz-wt Pork Bologna 0.6 0 0.6 16.9 13.0 210
3.00 oz-wt Pork Salami 1.4 0 1.4 28.7 19.2 346
3.00 oz-wt Turkey Bologna 0.8 0 0.8 12.9 11.7 169
3.00 oz-wt Turkey Breast 0.0 0 0.0 6.0 21.3 162
3.00 oz-wt Turkey Roll 0.5 0 0.5 6.1 15.9 125
SEAFOOD
1.00 oz-wt Anchovies in Oil-Cnd-Drained 0.0 0 0.0 2.8 8.2 60
6.00 oz-wt Bluefish 0.0 0 0.0 9.3 43.7 270
6.00 oz-wt Catfish 0.0 0 0.0 17.2 35.3 306
6.00 oz-wt Clams, canned 8.7 0 8.7 3.3 43.5 252
6.00 oz-wt Cod 0.0 0 0.0 1.5 38.8 179
3.00 oz-wt Cod, salted 0.0 0 0.0 2.0 53.4 247
6.00 oz-wt Conch 26.4 0 26.4 1.4 81.1 468
6.00 oz-wt Crab meat 0.0 0 0.0 3.0 34.4 174
6.00 oz-wt Crab, canned 0.0 0 0.0 2.1 34.9 168
6.00 oz-wt Crab, steamed 0.0 0 0.0 3.0 34.4 174
6.00 oz-wt Halibut 0.0 0 0.0 5.2 47.2 249
6.00 oz-wt Lobster meat 2.2 0 2.2 1.0 34.9 167
6.00 oz-wt Lobster, whole 2.2 0 2.2 1.0 34.9 167
6.00 oz-wt Mackerel 0.0 0 0.0 30.3 40.6 446
6.00 oz-wt Mahi mahi 0.0 0 0.0 1.6 42.0 193
6.00 oz-wt Mussels 8.4 0 8.4 5.1 27.0 195
6.00 oz-wt Oysters 12.5 0 12.5 3.5 11.8 134
6.00 oz-wt Salmon steak 0.0 0 0.0 24.6 45.1 415
6.00 oz-wt Salmon, smoked 0.0 0 0.0 7.3 31.1 199
6.00 oz-wt Scallops 3.9 0 3.9 5.4 27.7 182
6.00 oz-wt Scrod 0.0 0 0.0 1.5 38.8 179
6.00 oz-wt Shrimp 0.0 0 0.0 1.8 35.6 168
6.00 oz-wt Smoked fish 0.0 0 0.0 34.3 30.0 437
6.00 oz-wt Snapper 0.0 0 0.0 3.0 46.5 227
6.00 oz-wt Squid 7.0 0 7.0 3.1 35.3 209
6.00 oz-wt Trout 0.0 0 0.0 12.2 41.3 287
6.00 oz-wt Tuna filet 0.0 0 0.0 2.2 53.0 245
6.00 oz-wt Tuna steak 0.0 0 0.0 2.2 53.0 245
6.00 oz-wt Tuna, canned, oil packed 0.0 0 0.0 14.0 49.6 337
6.00 oz-wt Tuna, canned, water packed 0.0 0 0.0 1.4 43.4 197
EGGS
1.00 each Egg White 0.3 0 0.3 0.0 3.5 17
1.00 each Egg Yolk 0.3 0 0.3 5.1 2.8 59
1.00 each Egg, whole 0.6 0 0.6 5.3 6.3 78
FATS, OILS & DRESSINGS
1.00 tsp Corn Oil 0.0 0 0.0 4.5 0.0 40
1.00 tsp Mayonnaise 0.1 0 0.1 3.7 0.1 33
1.00 tsp Olive Oil 0.0 0 0.0 4.5 0.0 40
2.00 tbs Salad Dressing, blue cheese 2.3 0 2.3 16.0 1.5 154
2.00 tbs Salad Dressing, caesar 0.6 0.1 0.5 10.5 2.8 107
2.00 tbs Salad Dressing, Italian 3.0 0 3.0 14.2 0.2 137
2.00 tbs Salad Dressing, ranch 1.4 0 1.4 11.3 0.9 109
2.00 tbs Salad Dressing, thousand
island
4.8 0 4.8 11.2 0.3 118
1.00 tsp Sesame Oil 0.0 0 0.0 4.5 0.0 40
TOFU
8.00 fl oz Soy Milk 4.4 3.2 1.2 4.7 6.7 81
4.00 oz-wt Tofu, firm 4.9 2.6 2.2 9.9 17.9 164
4.00 oz-wt Tofu, silken 3.3 0.1 3.2 3.1 5.4 62
BEANS
0.50 cup Baby Lima Beans 21.2 7.0 14.2 0.3 7.3 115
0.50 cup Black Beans 20.4 7.5 12.9 0.5 7.6 114
0.50 cup Blackeyed Peas 17.9 5.6 12.3 0.5 6.6 100
0.50 cup CA Red Kidney Beans 19.8 8.2 11.6 0.1 8.1 110
0.50 cup Chickpea/Garbanzo Beans 22.5 6.2 16.2 2.1 7.3 134
0.50 cup Great Northern Beans 18.7 6.2 12.5 0.4 7.4 104
2.00 tbs Hummos/Hummus 6.2 1.6 4.6 2.6 1.5 53
0.50 cup Lentils 19.9 7.8 12.1 0.4 8.9 115
0.50 cup Navy Beans 23.9 5.8 18.1 0.5 7.9 129
0.50 cup Pink Beans 23.6 4.5 19.1 0.4 7.7 126
0.50 cup Pinto Beans 18.0 7.0 11.0 1.0 7.0 110
0.50 cup Soybeans 9.9 3.8 6.2 5.8 11.1 127
NUTS & SEEDS
2.00 tbs Almond Butter 6.8 1.2 5.6 18.9 4.8 203
2.00 tbs Almonds, slivered 3.3 1.6 1.7 8.6 3.5 102
2.00 tbs Almonds, whole 3.6 2.2 1.4 8.9 3.7 106
6.00 each Chestnuts, roasted 26.7 2.6 24.2 1.1 1.6 124
2.00 tbs Hazelnuts, Chopped 2.4 1.4 1.0 8.7 2.1 90
2.00 tbs Hazelnuts, Whole 2.8 1.6 1.2 10.3 2.5 106
2.00 tbs Macadamia Nuts 2.3 1.4 0.9 12.7 1.3 120
2.00 tbs Peanut Butter, natural 6.9 2.1 4.8 15.9 7.7 187
2.00 tbs Peanut Butter, regular 6.2 1.9 4.3 16.3 8.1 190
2.00 tbs Peanuts 3.4 1.7 1.8 8.9 4.7 105
2.00 tbs Pecans, chopped 2.1 1.4 0.6 10.7 1.4 103
2.00 tbs Pine Nuts 2.4 0.8 1.7 8.6 4.1 96
2.00 tbs Pistachio Nuts 4.7 1.6 3.1 6.9 3.3 88
2.00 tbs Pumpkin Seeds 3.1 0.7 2.4 7.9 4.2 93
2.00 tbs Sunflower Seeds 3.4 1.9 1.5 8.9 4.1 103
2.00 tbs Walnuts, chopped 2.1 1.0 1.1 9.8 2.3 98
2.00 tbs Walnuts, halves 1.7 0.8 0.9 8.2 1.9 82
BAKING PRODUCTS
2.00 tbs All Purpose White Flour 11.9 0.4 11.5 0.2 1.6 57
1.00 tsp Atkins Thicken/Thin 1.5 1.5 0.0 0.0 0.1 6
1.00 oz-wt Baking Chocolate,unsweetened 8.0 4.4 3.7 15.7 2.9 148
0.50 tsp Baking Powder 0.6 0.0 0.6 0.0 0.0 1
0.50 tsp Baking Soda 0.0 0.0 0.0 0.0 0.0 0
2.00 tbs Chocolate Chips, semisweet 13.3 1.2 12.0 6.3 0.9 101
0.50 tsp Cinnamon 0.9 0.6 0.3 0.0 0.0 3
0.50 tsp Cocoa Powder, unsweetened 0.5 0.3 0.2 0.1 0.2 3
2.00 tbs Coconut Milk-Canned 0.8 0.3 0.5 6.0 0.6 56
2.00 tbs Coconut, dried, unsweetened 2.4 1.6 0.8 6.3 0.7 64
2.00 tbs Cornmeal 13.4 1.3 12.1 0.3 1.5 63
1.00 each Gelatin, unsweetened 0.0 0.0 0.0 0.0 6.0 23
1.00 tsp Ghee 0.0 0.0 0.0 4.2 0.0 37
1.00 tsp Margarine 0.0 0.0 0.0 3.8 0.0 34
1.00 tbs Molasses 12.5 0.0 12.5 0.0 0.0 48
1.00 tsp Sugar, brown 4.5 0.0 4.5 0.0 0.0 17
1.00 tsp Sugar, white 4.2 0.0 4.2 0.0 0.0 16
GRAINS
0.50 cup Bulgur Wheat-Cooked 16.9 4.1 12.8 0.2 2.8 76
2.00 tbs Cornmeal 11.7 1.1 10.6 0.5 1.2 55
0.50 cup Couscous-Cooked 18.2 1.1 17.1 0.1 3.0 88
0.50 cup Hominy-Cooked 11.8 2.1 9.7 0.7 1.2 59
0.50 cup Kasha-Cooked 74.3 9.4 64.8 2.7 11.6 343
0.50 cup Millet-Cooked 28.4 1.6 26.8 1.2 4.2 143
2.00 tbs Oat Bran-Dry 7.8 1.8 6.0 0.8 2.0 29
0.50 cup Pearled Barley-Cooked 22.2 3.0 19.2 0.3 1.8 97
0.25 cup Quinoa Grain-Dry 29.3 2.5 26.8 2.5 5.6 159
0.50 cup Rice, brown, cooked 22.4 1.8 20.6 0.9 2.5 108
0.50 cup Rice, white, cooked 22.3 0.3 21.9 0.2 2.1 103
0.50 cup Rice, wild, cooked 17.5 1.5 16.0 0.3 3.3 83
2.00 tbs Wheat Germ-Toasted 7.0 1.8 5.2 1.5 4.1 54
CEREALS
1.00 cup Corn Flakes 24.2 0.8 23.4 0.2 1.8 102
0.50 cup Cream of Rice Cereal-Cooked 13.9 0.1 13.8 0.1 1.1 63
0.50 cup Cream of Wheat -Cooked 15.8 1.4 14.3 0.2 2.2 77
0.50 cup Oatmeal-Cooked 12.6 2.0 10.6 1.2 3.0 73
1.00 cup Puffed Wheat Cereal 11.1 0.6 10.5 0.2 2.1 51
1.00 cup Raisin Bran 47.1 8.2 38.9 1.5 5.6 186
1.00 cup Rice Krispies 22.8 0.3 22.5 0.3 1.7 100
PASTA
0.50 cup Noodles, egg, cooked 19.9 0.9 19.0 1.2 3.8 106
0.50 cup Pasta, spinach, cooked 18.3 2.5 15.9 0.4 3.2 91
0.50 cup Pasta, whole wheat, cooked 18.6 2.0 16.6 0.4 3.7 87
0.50 cup Pasta/Noodles, dry, cooked 19.8 1.2 18.6 0.5 3.3 99
4.00 oz-wt Pasta/Noodles, fresh, cooked 28.3 2.0 26.3 1.2 5.8 149
BREADS, ROLLS &
CRACKERS
1.00 each Bagel, 2 1/2 oz 38.0 1.7 36.3 1.1 7.5 195
1.00 each Biscuit, 2 oz 27.6 1.0 26.6 6.9 4.2 191
1.00 each Blueberry Muffin, 2 oz 27.4 1.5 25.9 3.7 3.1 158
1.00 each Bran Muffin, 2 oz 23.8 4.0 19.8 7.3 4.0 164
1.00 each Breadsticks, sesame, small 2.2 0.1 2.1 0.5 0.4 15
1.00 each Corn Muffin, 2 oz 29.0 1.9 27.1 4.8 3.4 174
1.00 piece Cornbread 2.5 x 2.5 x 1.5 pce 22.7 1.9 20.7 4.9 4.0 152
5.00 each Crackers, butter-type 51.4 1.5 49.8 18.3 5.8 393
5.00 each Crackers, rye wafers 44.2 12.6 31.6 0.5 5.3 184
5.00 each Crackers, saltines 10.7 0.5 10.3 1.8 1.4 65
5.00 each Crackers, water 10.0 0.6 9.4 0.0 1.3 44
1.00 each Croissant 27.0 0.0 27.0 17.0 4.0 270
1.00 each English Muffin 26.0 1.5 24.5 1.0 4.4 133
1.00 each Hard White Roll 30.0 1.3 28.7 2.5 5.6 167
1.00 piece Italian Bread 15.0 0.8 14.2 1.1 2.6 81
1.00 each Pita Pocket Bread, 6
1/2"diameter
33.4 1.3 32.1 0.7 5.5 165
1.00 each Popover 10.4 0.3 10.1 1.5 2.6 67
1.00 piece Pumpernickel Bread 12.4 1.7 10.7 0.8 2.3 65
1.00 piece Raisin Bread 13.6 1.1 12.5 1.1 2.1 71
1.00 piece Rye Bread 15.5 1.9 13.6 1.1 2.7 83
1.00 each Soft Hoagie Roll 32.0 2.0 30.0 4.5 7.0 200
1.00 piece Sourdough Bread 13.0 0.8 12.2 0.8 2.2 69
1.00 each Tortilla, corn 12.1 1.4 10.8 0.7 1.5 58
1.00 each Tortillas, flour, 8" 25.3 0.0 25.3 3.1 4.4 146
1.00 piece Wheat Bread 11.8 1.1 10.7 1.0 2.3 65
1.00 piece White Bread 14.9 0.7 14.2 1.1 2.5 80
1.00 piece Whole grain bread 11.8 1.1 10.7 1.0 2.3 65
PANCAKES, WAFFLES &
FRENCH TOAST
1.00 piece French Toast-Frozen 18.9 0.7 18.3 3.6 4.4 126
1.00 each Pancakes-Frozen-Ready To
Eat-6 inch
31.8 1.3 30.5 2.4 3.8 167
1.00 each Pancakes-Homemade 6" 21.8 1.1 20.7 7.5 4.9 175
1.00 each Waffles-Frozen-4" square 13.5 0.8 12.7 2.7 2.1 88
1.00 each Waffles-Homemade-7" diam 24.7 1.1 23.6 10.6 5.9 218
GRAVIES & SAUCES
2.00 tbs Barbecue Sauce 4.0 0.4 3.6 0.6 0.6 23
0.25 cup Gravy, au jus 1.5 0.0 1.5 0.1 0.7 10
0.25 cup Gravy, canned (chicken, beef,
turkey, etc)
3.2 0.2 3.0 3.4 1.1 47
2.00 tbs Hollandaise Sauce 0.3 0.0 0.3 9.1 1.0 85
0.25 cup Spaghetti/Marinara Sauce 5.1 1.0 4.1 1.3 0.9 36
0.25 cup Sweet & Sour Sauce 15.1 0.1 15.1 0.0 0.2 59
2.00 tbs Tartar Sauce 1.2 0.1 1.1 16.4 0.4 149
2.00 tbs Teriyaki Sauce 5.7 0.0 5.7 0.0 2.1 30
0.25 cup Tomato Sauce 4.4 0.9 3.5 0.1 0.8 18
ALCOHOL
12.00 fl oz Beer 13.2 0.7 12.5 0.0 1.1 146
1.00 fl oz Bourbon-80 Proof 0.0 0.0 0.0 0.0 0.0 64
1.00 oz-wt Brandy-86 Proof 0.0 0.0 0.0 0.0 0.0 71
1.00 oz-wt Brandy-86 Proof 0.0 0.0 0.0 0.0 0.0 71
1.00 oz-wt Gin-80 Proof 0.0 0.0 0.0 0.0 0.0 65
4.00 fl oz Medium White Wine 0.9 0.0 0.9 0.0 0.1 80
4.00 fl oz Red Wine 2.0 0.0 2.0 0.0 0.2 85
1.00 oz-wt Rum-80 Proof 0.0 0.0 0.0 0.0 0.0 65
1.00 oz-wt Tequila-80 Proof 0.0 0.0 0.0 0.0 0.0 65
1.00 oz-wt Triple Sec Liqueur-1 Shot 12.5 0.0 12.5 0.1 0.0 100
1.00 oz-wt Vodka-80 Proof 0.0 0.0 0.0 0.0 0.0 65
1.00 oz-wt Whiskey-80 Proof 0.0 0.0 0.0 0.0 0.0 65
MISC.
1.00 each Atkins-Low Carb Tortilla 12.0 9.0 3.0 2.0 5.0 60
2.00 tbs Chicken Liver Pate-Canned 1.7 0.0 1.7 3.4 3.5 52
DESSERTS & PASTRIES
1.00 piece Cake, angelfood, 1/12 cake 29.4 0.1 29.2 0.2 3.1 129
1.00 piece Cake, chocolate layer, 3 oz
slice
38.0 2.0 36.0 16.0 2.0 300
1.00 piece Cake, coffeecake, 2 oz slice 29.6 0.7 28.9 5.4 3.1 178
1.00 piece Cake, pound cake, 1 oz slice 13.8 0.1 13.7 5.6 1.6 110
1.00 oz-wt Chocolate, dark 17.9 1.7 16.2 8.5 1.2 136
1.00 oz-wt Chocolate, milk 16.8 1.0 15.8 8.7 2.0 145
1.00 each Cookie, chocolate chip, 1/2 oz 10.3 0.2 10.0 4.1 0.9 79
1.00 each Cookie, oatmeal, 1/2 oz 12.4 0.5 11.9 3.3 1.1 81
1.00 each Cookie, peanut butter, 2/3 oz 11.8 0.4 11.4 4.8 1.8 95
1.00 each Cookie, sugar, 1/2 oz 10.2 0.1 10.1 3.2 0.8 72
1.00 each Doughnut, glazed 26.6 0.7 25.9 13.7 3.8 242
1.00 each Doughnut, plain 19.0 1.0 18.0 11.0 3.0 180
0.50 cup Ice cream, chocolate 18.6 0.8 17.8 7.3 2.5 143
0.50 cup Ice cream, fruit 18.2 0.2 18.0 5.5 2.1 127
0.50 cup Ice cream, vanilla 15.6 0.0 15.6 7.3 2.3 133
1.00 piece Pie, apple, 1/8 of 9" pie 57.5 2.2 55.3 19.4 3.7 411
1.00 piece Pie, cherry, 1/8 of 9" pie 69.3 2.7 66.6 22.0 5.0 486
1.00 piece Pie, lemon meringue, 1/6 of 8"
pie
53.3 1.4 52.0 9.8 1.7 303
1.00 piece Pie, pecan, 1/8 of 9" pie 63.7 6.1 57.6 27.1 6.0 503
1.00 piece Pie, pumpkin, 1/8 of 9" pie 40.9 4.2 36.7 14.4 7.0 316
SNACKS
10.00 piece Potato Chips 10.6 0.9 9.7 6.9 1.4 107
10.00 piece Pretzels 47.5 1.9 45.6 2.1 5.5 229
0.50 oz-wt Soy Nuts 4.5 2.5 2.0 2.0 6.0 60
10.00 piece Tortilla Chips 11.3 1.2 10.2 4.7 1.3 90
SOUPS
1.00 cup Broth, beef 1.0 0.0 1.0 1.4 4.8 38
1.00 cup Broth, chicken 1.5 0.0 1.5 1.5 3.1 31
1.00 cup Soup, black bean 19.8 4.4 15.4 1.5 5.6 116
1.00 cup Soup, chicken noodle 9.4 0.7 8.6 2.5 4.0 75
1.00 cup Soup, cream of potato 17.2 0.5 16.7 6.4 5.8 149
1.00 cup Soup, cream of tomato 22.3 2.7 19.6 6.0 6.1 161
1.00 cup Soup, minestrone 11.2 1.0 10.3 2.5 4.3 82
1.00 cup Soup, New England clam
chowder
16.6 1.5 15.1 6.6 9.5 164
1.00 cup Soup, onion 8.2 1.0 7.2 1.7 3.8 58
1.00 cup Soup, vegetable 19.0 1.2 17.8 3.7 3.5 122
CONDIMENTS
1.00 tsp Atkins low carb jam 0.3 0.0 0.3 0.0 0.0 3
1.00 tbs Balsamic Vinegar 2.3 0.0 2.3 0.0 0.1 10
1.00 tbs Capers 0.4 0.3 0.1 0.1 0.2 2
1.00 tsp Chili Powder 1.4 0.9 0.5 0.4 0.3 8
1.00 tbs Cider Vinegar 0.9 0.0 0.9 0.0 0.0 2
2.00 tbs Cranberry Sauce 13.5 0.3 13.1 0.1 0.1 52
1.00 tsp Cumin 0.8 0.7 0.1 0.5 0.4 9
1.00 tsp Dijon Mustard 0.6 0.1 0.5 0.5 0.3 6
1.00 each Dill Pickle 2.7 0.8 1.9 0.1 0.4 12
1.00 tsp Fish Sauce 0.2 0.0 0.2 0.0 0.3 2
1.00 each Garlic 1.0 0.1 0.9 0.0 0.2 4
1.00 tbs Ginger, Root Slices 0.9 0.1 0.8 0.0 0.1 4
1.00 tsp Honey 5.8 0.0 5.8 0.0 0.0 21
1.00 tsp Horseradish-Prepared 0.6 0.2 0.4 0.0 0.1 2
1.00 tsp Jam 4.6 0.1 4.5 0.0 0.0 19
1.00 tsp Jelly 4.5 0.1 4.4 0.0 0.0 18
1.00 tbs Ketchup/Catsup 4.2 0.2 4.0 0.1 0.2 16
1.00 tbs Maple Syrup 13.4 0.0 13.4 0.0 0.0 52
1.00 tbs Miso Paste 3.0 0.4 2.6 0.8 1.9 27
5.00 each Olives, black 1.4 0.7 0.7 2.3 0.2 25
5.00 each Olives, green 2.5 0.0 2.5 5.0 0.0 50
1.00 tbs Pesto Sauce 1.0 0.4 0.6 7.1 2.8 78
1.00 tbs Pickle Relish 5.4 0.2 5.2 0.1 0.1 20
1.00 tsp Preserves 4.6 0.1 4.5 0.0 0.0 19
1.00 tbs Red Wine Vinegar 0.0 0.0 0.0 0.0 0.0 0
1.00 tbs Rice Vinegar, seasoned 3.0 0.0 3.0 0.0 0.0 12
1.00 tbs Salsa, green 0.6 0.1 0.6 0.0 0.2 4
1.00 tbs Salsa, red 0.8 0.1 0.7 0.0 0.1 4
1.00 tbs Sherry vinegar 0.9 0.0 0.9 0.0 0.0 2
1.00 tbs Soy sauce 1.0 0.1 0.9 0.0 1.9 11
1.00 tbs Soy Sauce-Low Sodium 1.4 0.1 1.2 0.0 0.8 8
1.00 tbs Tahini 3.2 0.7 2.5 8.0 2.6 89
1.00 tbs White Wine Vinegar 1.5 0.0 1.5 0.0 0.0 5
1.00 tsp Worcestershire Sauce 0.9 0.0 0.9 0.0 0.0 4
HERBS
1.00 tbs Basil, fresh 0.1 0.1 0.0 0.0 0.1 1
1.00 tbs Chives, fresh 0.1 0.1 0.1 0.0 0.1 1
1.00 tbs Cilantro (Chinese Parsley) 0.1 0.1 0.0 0.0 0.1 1
1.00 tbs Dill, fresh 0.0 0.0 0.0 0.0 0.0 0
1.00 tbs Parsley, fresh 0.2 0.1 0.1 0.0 0.1 1
FRUIT & FRUIT JUICES
1.00 each Apple, medium 21.0 3.7 17.3 0.5 0.3 81
0.25 cup Applesauce 6.9 0.7 6.2 0.0 0.1 26
0.25 cup Apricots, dried 24.9 3.6 21.3 0.2 1.5 96
1.00 each Apricots, fresh 3.9 0.8 3.1 0.1 0.5 17
1.00 each Avocado 14.9 10.1 4.8 30.8 4.0 324
1.00 each Banana, small 23.7 2.4 21.2 0.5 1.0 93
0.25 cup Blackberries 4.6 1.9 2.7 0.1 0.3 19
0.25 cup Blueberries 5.1 1.0 4.1 0.1 0.2 20
0.25 cup Cantaloupe 3.3 0.3 3.0 0.1 0.4 14
0.25 cup Cherries 4.8 0.7 4.2 0.3 0.4 21
0.25 cup Cranberries, raw 3.0 1.0 2.0 0.0 0.1 12
0.25 cup Currants, dried 26.7 2.4 24.2 0.1 1.5 102
0.25 cup Dates, chopped 32.7 3.3 29.4 0.2 0.9 122
0.25 cup Figs, dried 32.5 5.8 26.7 0.6 1.5 127
1.00 each Figs, fresh 9.6 1.7 7.9 0.2 0.4 37
0.50 each Grapefruit Juice-Canned-
Unsweetened-Cup
9.2 1.4 7.9 0.1 0.7 37
0.25 cup Grapes 7.1 0.4 6.7 0.2 0.3 28
0.25 cup Honeydew Melon 3.9 0.3 3.6 0.0 0.2 15
0.50 cup Juice, apple 14.5 0.1 14.4 0.1 0.1 58
0.50 cup Juice, cranberry 18.2 0.1 18.1 0.1 0.0 72
0.50 cup Juice, grape 18.9 0.1 18.8 0.1 0.7 77
0.50 cup Juice, grapefruit 11.1 0.1 10.9 0.1 0.6 47
1.00 tbs Juice, lemon 1.3 0.1 1.3 0.0 0.1 4
1.00 tbs Juice, lime 1.4 0.1 1.3 0.0 0.1 4
0.50 cup Juice, orange 13.4 0.2 13.2 0.1 0.8 56
0.50 cup Juice, tomato 5.1 0.5 4.7 0.1 0.9 21
1.00 each Kiwifruit 11.3 2.6 8.7 0.3 0.8 46
0.25 cup Mango 7.0 0.7 6.3 0.1 0.2 27
1.00 each Nectarine 16.0 2.2 13.8 0.6 1.3 67
1.00 each Orange 16.3 3.4 12.9 0.1 1.4 64
0.25 cup Papaya 3.4 0.6 2.8 0.0 0.2 14
1.00 each Peach, medium 10.9 2.0 8.9 0.1 0.7 42
1.00 each Pear, medium 25.1 4.0 21.1 0.7 0.6 98
0.25 cup Pineapple 4.8 0.5 4.3 0.2 0.2 19
1.00 each Plums 8.6 1.0 7.6 0.4 0.5 36
0.25 cup Prunes 26.7 3.0 23.6 0.2 1.1 102
0.25 cup Raspberries 3.6 2.1 1.5 0.2 0.3 15
0.25 cup Seedless Raisins 32.6 1.7 31.0 0.2 1.3 124
0.25 cup Strawberries 2.7 0.9 1.8 0.1 0.2 11
1.00 each Tangerine 7.8 1.6 6.2 0.1 0.4 31
0.25 cup Watermelon 2.8 0.2 2.6 0.2 0.2 12
VEGETABLES
1.00 each Artichoke 13.4 6.5 6.9 0.2 4.2 60
1.00 each Artichoke hearts, marinated 1.0 0.0 1.0 2.5 0.0 25
6.00 each Asparagus spears 3.8 1.4 2.4 0.3 2.3 22
0.50 cup Beans, green 4.9 2.0 2.9 0.2 1.2 22
1.00 cup Bok Choi 1.5 0.7 0.8 0.1 1.1 9
0.50 cup Broccoflower 3.1 1.6 1.5 0.2 1.5 16
0.50 cup Broccoli 3.9 2.3 1.7 0.3 2.3 22
0.50 cup Broccoli rabe 2.0 0.0 2.0 0.0 1.3 10
6.00 each Brussels sprouts 10.9 3.3 7.6 0.6 3.2 49
0.50 cup Cabbage, green 1.9 0.8 1.1 0.1 0.4 8
0.50 cup Cabbage, red 1.9 0.8 1.1 0.1 0.5 9
0.50 cup Cabbage, sauerkraut 5.1 3.0 2.1 0.2 1.1 22
0.50 cup Cabbage, savoy 2.1 1.1 1.1 0.0 0.7 9
1.00 each Carrots, medium 7.3 2.2 5.1 0.1 0.7 31
6.00 each Cauliflower 4.4 2.9 1.5 0.5 2.0 25
1.00 each Celery stalk 1.5 0.7 0.8 0.1 0.3 6
1.00 tbs Celery, chopped 0.3 0.1 0.1 0.0 0.1 1
1.00 each Chili Pepper 0.0 0.0 0.0 0.0 0.0 20
1.00 tbs Chilies, green, chopped 0.5 0.5 0.0 0.0 0.0 3
4.00 oz-wt Collards 7.3 4.1 3.2 0.4 3.1 37
0.50 cup Corn 16.0 2.0 14.1 0.4 2.3 66
1.00 each Cucumber, English 4.0 1.1 2.8 0.3 0.9 19
0.50 each Cucumber, small 2.5 0.7 1.8 0.2 0.6 12
0.50 cup Daikon 1.8 0.7 1.1 0.0 0.3 8
0.50 cup Eggplant 3.3 1.2 2.0 0.1 0.4 14
0.50 cup Eggplant, Italian 3.3 1.2 2.0 0.1 0.4 14
0.50 cup Endive 1.8 1.4 0.4 0.0 0.4 8
0.50 cup Escarole 0.8 0.8 0.1 0.1 0.3 4
0.50 cup Fenned 3.2 1.3 1.8 0.1 0.5 13
1.00 cup Greens, mixed 1.6 1.2 0.4 0.1 0.9 9
0.50 cup Jicama 5.7 3.2 2.5 0.1 0.5 25
0.50 cup Kale 3.7 1.3 2.4 0.3 1.2 18
1.00 each Leeks 12.6 1.6 11.0 0.3 1.3 54
1.00 cup Lettuce, butterhead 1.3 0.6 0.7 0.1 0.7 7
1.00 cup Lettuce, romaine 1.3 1.0 0.4 0.1 0.9 8
0.50 cup Mushroom, potobello 1.4 0.4 1.0 0.1 1.0 9
2.00 tbs Mushrooms, dried 8.9 2.9 6.0 0.7 5.6 64
0.50 cup Mushrooms, fresh 1.4 0.4 1.0 0.1 1.0 9
4.00 oz-wt Okra 7.5 2.5 5.0 0.3 1.9 34
1.00 each Onions 9.5 2.0 7.5 0.2 1.3 42
0.25 cup Onions, green 1.8 0.7 1.2 0.0 0.5 8
0.50 cup Peas, edible podded 5.6 2.2 3.4 0.2 2.6 34
0.50 cup Peas, green 9.9 3.4 6.5 0.3 3.8 55
0.50 cup Pepper, green 4.8 1.3 3.4 0.1 0.7 20
0.50 cup Pepper, red 4.8 1.5 3.3 0.1 0.7 20
1.00 each Peppers, jalapeno 0.8 0.4 0.4 0.1 0.2 4
0.50 each Peppers, roasted 2.4 0.4 2.0 0.1 0.3 10
1.00 each Potato, sweet 22.4 3.1 19.2 0.1 1.8 95
0.50 cup Potato, white 15.4 1.5 13.9 0.1 1.4 66
0.50 cup Pumpkin 9.9 3.6 6.3 0.3 1.3 42
0.50 cup Radicchio 0.9 0.2 0.7 0.1 0.3 5
6.00 each Radishes 1.0 0.4 0.5 0.1 0.2 5
0.50 cup Rhubarb 2.8 1.1 1.7 0.1 0.5 13
0.25 cup Shallots 6.7 0.3 6.4 0.0 1.0 29
1.00 cup Spinach, raw 1.1 0.8 0.2 0.1 0.9 7
0.50 cup Squash, acorn 14.9 4.5 10.4 0.1 1.1 57
0.50 cup Squash, butternut 10.8 2.9 7.9 0.1 0.9 41
0.50 cup Squash, spaghetti 5.0 1.1 3.9 0.2 0.5 21
0.50 cup Squash, summer 2.5 1.1 1.4 0.1 0.7 11
1.00 each Squash, zucchini 5.7 2.4 3.3 0.3 2.3 27
0.50 cup Swiss chard 0.7 0.3 0.4 0.0 0.3 3
1.00 each Tomatillos 2.0 0.6 1.3 0.3 0.3 11
1.00 each Tomato, plum 4.2 1.0 3.2 0.3 0.8 19
1.00 each Tomato, small 4.2 1.0 3.2 0.3 0.8 19
0.50 cup Tomatoes, canned 5.2 1.2 4.0 0.2 1.1 23
6.00 each Tomatoes, cherry 4.7 1.1 3.6 0.3 0.9 21
0.50 cup Tomatoes, chopped 3.5 0.8 2.6 0.2 0.6 16
0.25 cup Tomatoes, sun dried, oilpacked
6.4 1.6 4.8 3.9 1.4 59
0.50 cup Turnips 3.8 1.6 2.3 0.1 0.6 16
0.50 cup Waterchestnuts 8.7 1.8 7.0 0.0 0.6 35
0.50 cup Watercress 0.2 0.2 0.0 0.0 0.4 2

Herald News Daily

Herald News Daily

DIET: Thin people may be fat inside

Staff and agencies
14 May, 2007

By MARIA CHENG, AP Medical Writer Fri May 11, 5:37 PM ET

LONDON - If it really is what‘s on the inside that counts, then a lot of thin people might be in trouble. Some doctors now think that the internal fat surrounding vital organs like the heart, liver or pancreas — invisible to the naked eye — could be as dangerous as the more obvious external fat that bulges underneath the skin.

According to the data, people who maintain their weight through diet rather than exercise are likely to have major deposits of internal fat, even if they are otherwise slim. "The whole concept of being fat needs to be redefined," said Bell, whose research is funded by Britain‘s Medical Research Council.

"Just because someone is lean doesn‘t make them immune to diabetes or other risk factors for heart disease," said Dr. Louis Teichholz, chief of cardiology at Hackensack Hospital in New Jersey, who was not involved in Bell‘s research.

Of the women scanned by Bell and his colleagues, as many as 45 percent of those with normal BMI scores (20 to 25) actually had excessive levels of internal fat. Among men, the percentage was nearly 60 percent.

According to Bell, people who are fat on the inside are essentially on the threshold of being obese. They eat too many fatty, sugary foods — and exercise too little to work it off — but they are not eating enough to actually be fat. Scientists believe we naturally accumulate fat around the belly first, but at some point, the body may start storing it elsewhere.

"BMI won‘t give you the exact indication of where fat is, but it‘s a useful clinical tool," said Dr. Toni Steer, a nutritionist at Britain‘s Medical Research Council.

Experts have long known that fat, active people can be healthier than their skinny, inactive counterparts. "Normal-weight persons who are sedentary and unfit are at much higher risk for mortality than obese persons who are active and fit," said Dr. Steven Blair, an obesity expert at the University of South Carolina.

Low Fat Foods DON'T WORK.

You cannot lose weight using Low Fat Diets. Low fat foods have been popular for more than 15 years, but yet our society is getting more overweight as each year passes. This fact alone should tell you that eating a purely low fat menu is not the answer to losing weight.

Low Calorie Diets DON'T WORK."You won't lose weight using a Low Calorie Dieting Plan either. In fact, eating low calories is the worst thing that you can do to your body

Low Carb Plans DON'T WORK.

You'll probably find it extremely difficult to get slim using a Low Carb Dieting Plan. Low carb diets have recently become popular over the last couple years, but the problem with low carb menus is that they are too strict and TOO HARD TO FOLLOW for average people.

What about Weight Watchers and Jenny Craig Dieting Plans?

Weight loss programs such as Weight Watchers (and Jenny Craig) usually involve slower dieting progress over a longer period of time, since such programs generally promise only 2-3 pounds of weight loss per week. Also, programs such as Jenny Craig usually involve buying special meals and/or dietary supplements during the initial phases of the program.

Click Below for Info:

Low Fat Foods DON'T WORK.

Did you know…

* Cholesterol comes from two places: Our body, and the food we eat

* Our liver makes ALL the cholesterol we need

* There is good cholesterol and bad cholesterol

Did you also know…

* Playing golf can lower your cholesterol

* Eating five fruits and vegetables can lower your cholesterol

* Even nuts can help!

Find all these tips and more by grabbing your copy Of 51 Ways to Lower Your Cholesterol -- Today!
CLICK HERE NOW AND GET THREE OTHER BONUS REPORTS!!

Four Tips to Release Weight Faster

Are you frustrated with how slow your weight is coming off?

Here are some unusual tips to speed things up:

1)  Double the amount of meals that you eat during the day.

       In other words, eat more!  (Of course, this means you can
       eat more healthy foods, not junk).

       This is due to the fact that our bodies burn calories on a
        'per meal' basis and not on a daily basis.  The more
        meals you eat per day, the more calories you can burn.

2)  Eat food that 'satisfies' your brain.

       Be sure to include 'satisfying' foods in your everyday eating.
       These are foods that tell you brain, hmm...I'm full!  Then you won't
       be so hungry and prone to eat more and more.

3)  Make your glucose levels go down after each meal.

       If your blood glucose levels are super low after meals, then
       your body naturally seeks out and destroys fat cells!  Less
       fat cells means less fat on your body.

4)  Make sure some of your calories are self-absorbed!

      This doesn't mean that they are self-centered - it means
      that these calories will 'disappear' when you eat them
      because it takes more energy to absorb certain types
      of foods.

For more details on how you can be 10lbs. slimmer in 10 days, click here.


     


    

Middle-Aged Weight Loss

One day I woke up only to realize I was middle aged and fat.  I felt horrible about myself, and the old saying goes you have to like yourself before you can expect people to like you/. I thought to myself well I am not going to sit here and just mope, I am going to do something about this. 

Being overweight was an issue since I was a child.  My parents were heavy set since I can remember.  So I never did learn to eat healthy.

It was on a Monday that I committed to myself that I was going to lose weight.  I started out with a small bowl of corn flakes and a glass of orange juice.  For lunch I had a salad, and for dinner a baked piece of chicken a small portion of mashed potatoes and a veg.  

I then decided to join a gym.  It cost me 30 dollars a month but figured it would be worth it if I could lose weight.  Every morning I went to the gym and exercised an hour each day. 

Then one day I was getting dressed and realized my pants were getting a little bit big on me.  I thought to myself well maybe they just stretched.  I decided to weight myself.  Thats when i found out I had lost 10 pounds.  I was so happy.  That gave me the encouragement to keep on going.

At night after dinner my husband and I would take a walk.  I noticed my legs were getting firmer and my belly was disappearing.

To make a long story short in the last 6 months I have lost 75 pounds.  I have another 25 to lose but I know I will accomplish that.  I now feel young again.  I feel alive and I have more energy than I have had in a long time