Easy Mistakes You Can Make

There are many “easy mistakes” that a dieter can make without realizing it. This may lead to frustration when you think that you are following your Diet Center program and yet you’re not losing weight at a satisfactory rate. Here are some commonly missed mistakes:

1. Skipping meals: You may think by eating less than what your program allows should help you lose weight faster. When in fact, depriving your body of essential nutrients and energy can slow down your metabolism and progress.
2. Grazing: Eating little bites and nibbles of food throughout the day may make you feel as though you’re not overeating. However, if you’re not keeping track, little bites of calorie-dense foods can add up quickly.
3. Estimating intake: Studies show that most people underestimate how much they really consume. If you’re not measuring portions, then you’re not being accurate about how much you’re eating. Furthermore, studies also show that people tend to overeat when they are served larger portions.
4. Overlooking Serving Size: Maybe you do label read. However, do you take note of the serving size and stick to your daily program allowance?
It’s easy to make mistakes that you don’t notice impact your weight loss efforts. Try keeping close track of your food intake, and measure and weigh your food. It’s will be easy to avoid these mistakes if you know that you’re making them.

BBQ Sauce

1 can crushed tomatoes NO SALT

2tbs. Splenda brown sugar

2tbs. Apple Vinegar No sugar added *Check labels

3tbs. Garlic powder

3tbs. Onion powder

3tbs. paprika

1tsp. Black Pepper

2tbs. Grey Poupon Mustard

6tbs. liquid smoke

Blend tomatoes in blender or food processor until all liquid and no chunks

Add all ingredients to sauce pan and stir well. Bring to a boil and then turn on low and cook one hour or until thick. Cool and store in frig or freeze in freezer bags!

You can add more liquid smoke if you like.

Light Alfredo Sauce

Alfredo Yum Sauce!!

Ingredients:
1 tsp. fat-free sour cream
2 tsp. reduced-fat Parmesan-style grated topping
1 wedge The Laughing Cow Light Original Swiss cheese
Salt, black pepper and garlic powder, to taste
Directions:
Add sour cream, grated topping, and cheese wedge, breaking cheese wedge into pieces as you add it. Microwave for 1 minute.

Stir well and then season to taste with salt, pepper and garlic powder. Enjoy!

MAKES 1 SERVING

Zucchini Pizza Bites

Zucchini Pizza Bites

Servings: 1 • Serving Size: 4 pieces

• 4 slices large zucchini 1/4" thick (can substitute eggplant or yellow squash)
• Spray olive oil (I used my Misto )
• 2 tbsp pizza or pasta sauce
• 1/4 cup part skim mozzarella
• salt and pepper
• garlic powder
• red pepper flakes

Cut zucchini about 1/4 inch thick. Spray both sides lightly with oil and season with salt, pepper and garlic powder. Broil or grill for about 2 minute on each side. Top with sauce, sprinkle with red pepper flakes and cheese and broil for an additional minute or two. (Careful not to burn cheese)

Cauliflower Pizza Crust

1 cup cooked and chopped cauliflower

 (I use frozen cauliflower prepared according to package directions. After cooked and slightly cooled, I shred cauliflower with a cheese grater and then measure for the recipe. Don’t pack down)

1 egg

1 cup fat free mozzarella cheese

½ teaspoon fennel

1 teaspoon oregano

1 teaspoon parsley (dried)

Pizza toppings (if using meat make sure it is cooked)

Mozzarella cheese

Any type of vegetables you prefer

Preheat oven to 450 degrees

Spray a cookie sheet with non-stick spray

In a medium bowl, combine cauliflower ,egg, and mozzarella cheese. Mix well.  Press evenly on the pan.  Sprinkle evenly with fennel, oregano and parsley

Bake at 450 degrees for 12-15 minutes.

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.

Place under a broiler at high heat just until cheese is melted.

Calories: 434; carbs 8 net; 13 if counting all; fiber 5 grams; protein 41grams

1 serving 109 calories, 7 grams of fat

Recipes for Herb Blends ~ Salt Free

Saltless Surprise:  2 tsp of garlic powder and 1 tsp each of basil, oregano, and powdered lemon rind.  Put ingredients into a food processor and mix well.  Store in glass container, label and add a few grains of rice to prevent caking.

Spicy Saltless Seasonings:  1 tsp each of cloves, pepper, and coriander seed (crushed), 2 tsp of paprika and 1 tbsp of rosemary.  Mix ingredients in a food processor.  Store in airtight container.

Shake the Salt Habit:  1 TBS garlic powder

1 tsp basil

1 tsp thyme

1 tsp parsley

1 tsp savory

1 tsp mace

1 tsp onion powder

1 tsp black pepper

1 tsp sage

½ tsp cayenne pepper

Salad Seasoning:  ¼ cup Parsley flakes

2 TBS oregano

2 TBS Basil

2 TBS Marjoram

1 TBS Dry Mustard

1 ½ tsp Pepper

Vegetarian Sloppy Joe Salad- Recipe of the Week

Vegetarian Sloppy Joe Salad

Ingredients:

Spinach, Iceberg or Romaine Lettece

Mushrooms

Onions

Green Peppers

Shredded Carrots

Tomatoes

1 oz Fat-Free Muenster Cheese

1 Package of Diet Center Vegetarian Sloppy Joe®

1 Bag Diet Center Sour Cream and Onion Crunchos®

Directions:

Cook Diet Center Vegetarian Sloppy Joe® as directed on box

Lay mushrooms, onions, green pappers, shredded carrots, tomatoes over bed of lettece

Lay Diet Center Vegetarian Sloppy Joe® over salad

Use Diet Center Sour Cream and Onion Crunchos® as croutons if desired

Counts as: 2 Protein, 5 Vegetables, 1 Starch

Serving Size: 1