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John’s “common man” approach, which strikes a chord with many overweight Americans, was honed during his 10-year career in the weight loss industry. As Mr. Bad Food, he warns you of fast food, restaurant and supermarket landmines.

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Weekly Diet News Digest

 
by John McGran, Columnist

 
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Tips for a Healthy Kitchen, Getting Rid of Problem FoodsOne all-important step to starting a healthy weight loss plan is to clear your home of the foods that can derail your diet.

Your Healthy Shopping List

Light string cheese
Cereals with fiber*
Skim milk
Whole-grain bagels*
Low-fat cottage cheese
Whole-grain waffles*
Reduced-fat yogurt
Low-fat granola bars
Light microwave popcorn
Fruits
Whole-grain bread*
Vegetables
Whole-grain crackers*
Whole-grain pasta*
Brown rice*
Mrs. Dash
Garlic powder
Black pepper
Kosher salt
Turkey slices
Light salad dressings
Tuna packed in water
Olive oil
Chicken breasts
Low-fat mayonnaise
Bean soups, beans & lentils
Boca burgers
Fat-free Fudgsicles
Soy beans (Edamame)
Fruit juice bars
Natural (sugar free) peanut butter
Low-fat pudding
Sugar-free Jell-O
Meal replacement bars
Bottled water
Mineral water
Healthy Choice meals
Herbal tea
Lean Cuisine meals

*Good source of fiber contains 2.5-5 grams fiber per serving. High fiber source contains over 5 grams fiber per serving

If working outside your home:

Find someone supportive at work who may help you when the going gets tough or bring daytime numbers of supportive people you can call.

Check out junk food temptations at work and distance yourself from them if possible.

Suggest to coworkers that candy or other treats be kept in lunchroom (out of sight).

Toss a fresh fruit or vegetable into your briefcase every day. Good choices: apple, pear, orange, banana, mini carrots, cherry tomatoes, jicama slices.

Bring lunches from home if possible or order healthier ones.

Find the nutritious alternatives on take-out menus. These include: Grilled chicken sandwich, lean turkey sandwich on whole-grain bread, bean or vegetable soup, veggie or turkey sub with mustard instead of mayo, Greek salad, bagel and hummus, baked potato. Call establishments to check if they have healthy alternatives (light mayo for tuna salad, lowfat cheese for sandwiches) not listed on the menu.

Take note of healthier options in vending machines. Yogurt, popcorn, pretzels, broth-based soup, bottled water are your best bets.

Stock office drawer, briefcase, or refrigerator with an emergency supply of snack foods. Best bets: Fruit, Nature Valley granola bars, high fiber cereal in baggies, flavored rice cakes, meal replacement bars, lowfat yogurt, light microwave popcorn, Tastetation candies.

If you have a traveling job, plan ahead. Toss fresh fruit and meal replacement bars in your briefcase; bring gym shoes; check that the hotel has a fitness center.

If working inside your home:

Keep fresh fruit or veggies out on your counter.

Toss fresh fruit or veggies in your purse, backpack, or diaper bag every day.

Assemble healthier lunches at home. Our picks: Lean turkey sandwich on whole grain bread, bean or vegetable soup, bean, vegetable or spinach salad, reduced fat peanut butter and jelly on high fiber bagel, tuna salad (made with reduced-fat mayonnaise) sandwich, reduced fat yogurt and cottage cheese mixed with fresh fruit.

Now that you've given yourself a clean start food-wise, you'll enjoy a less-stressful journey to a healthier weight.

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@ 12:29pm ET on May 7, 2008
This is an excellent article for anyone looking for tips and ideas on the ol' shopping trip. I also went through my pantry and threw out anything that was high calories, fat and salt in January when I started the Fresh Start Challenge. It takes the "I'll have just one" of those bad foods thinking and tosses it right out into the garbage.....ALONG with all of that bad food!

I really enjoyed this article!


@ 12:15pm ET on May 12, 2008
I loved reading this article. I'm so proud of myself. My grocery list is almost


@ 12:16pm ET on May 12, 2008
...(sorry) it's almost identical to the grocery list above!!! Clearing the house is another really key concept! It's amazing to see how far I've come since January since I've started to live like Dr. Kushner suggests!

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