Losing
Weight The Healthy Way: Tips From Sharon
Futrell
While some turn to surgery to take off
excessive amounts of weight, Sharon Futrell
highly recommends
losing weight the old-fashioned way – after
she was able to lose 160 pounds in 18 months
through diet and exercise. Sharon, who was a
guest on our recent show “Is Obesity A
Disease?” contributed the following tips
and recipes as a starting point for a healthy
diet:
Sharon’s Six Weight-Loss Tips
1. Remember to start your
day off by summoning the strength
and the willpower to make
healthy choices and exercise.
2. Set a goal for yourself.
3. Remember
the 3 – W’s.
You have to use all three:
Watch what you eat
Walking
Water
4. No fried foods
5. Fresh
or frozen vegetables contain little or
no sodium.
6. End your day thankful
for the accomplishment of getting through
another day. Sample
Diet for a Day: Sharon’s
Meal Plan
Breakfast:
- 2 cups of high-fiber cereal
with 1 banana
- 8 oz. fat free skim milk
- 1 medium-sized navel orange
Lunch:
- Baked, broiled, or grilled
6 oz. fish fillet
- 1 medium baked
sweet potato with
fat free
butter spray
and cinnamon
- 1/2 cup green
beans cooked
in reduced
sodium chicken
broth with
chopped
onion and garlic
Dinner:
- Sliced turkey
breast on toasted light
whole wheat bread with
fat-free swiss cheese, shredded
lettuce, sliced tomato, bread
and butter stacker pickles
(sweetened with Splenda), onion,
and green
pepper ring. Use fat
free sour
cream instead of mayo and drizzle
with honey mustard.
- 1 serving
of pita or soy crisp
chips
- Fresh steamed
broccoli with
lemon juice
and garlic
lemon pepper
Cooking
with Sharon:
Recipes to
Get You
Started
Hashbrown
Casserole
1
64 oz.
Frozen shredded
potatoes (thawed)
1
10 oz.
Healthy Request
cream of
chicken soup
1
16 oz.
Fat-free sour
cream
1
cup Fat-free
shredded cheddar
cheese
Mix
all the
above ingredients
together. Pour
into 9” x 14” casserole
dish that
has been
sprayed
with fat
free cooking
spray.
Top with
_ cup of
fat free
shredded
cheddar
cheese.
Bake at
350 for
35 minutes
or until
bubbly.
Lemon
Dijon Fish
Fillets
4
4 oz.
Orange roughy
or talopia
fillets
2
T.
Fresh
lemon juice
2
T.
Chopped
fresh or
freeze dried
chives
2
T.
Fat-free
mayonnaise
1
T.
Dijon mustard
Place
fillets in
baking dish
coated with
non-stick cooking
spray. Brush
fish with
lemon juice.
Bake at
400 for
12 minutes.
While fish
is baking,
combine chives,
mayo and
mustard. Stir
well. Spread
mayo mixture
evenly over
fish. Bake
three additional
minutes.
Dessert – Cool
Orange Salad
1 8 oz. Crushed pineapple (drained)
1 4 serving Sugar-Free Orange Flavored Gelatin
1 12 oz. Small Curd Fat-Free Cottage Cheese
1 8 oz. Fat-Free Whipped Topping (Thawed)
Mix pineapple, gelatin (dry) and cottage cheese.
Mix well. Fold in whipped topping and chill.
Dessert – Low-Fat
Key Lime Pie
1 cup Cold
Water
1 pkg. Original
Knox Gelatin
1/3 cup Splenda
2 6
oz. Key
Lime Sugar-Free Yogurt
1 8
oz. Fat-Free
cool whip
1/3 cup Lime
Juice
1 crust Reduced-Fat
Graham Cracker Crust
Sprinkle Knox gelatin over cold water. Let stand
one minute. Microwave on high 20 seconds. Add
Splenda and lime juice. Stir. Add yogurt and
stir. Gently fold in fat-free cool whip. Pour
into graham cracker crust and refrigerate overnight.
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