Well, I got inspired by the show last Monday watching all the food that Linda could eat on the Rapid Start Plan. (Linda is on a small Dr. Phil message board group–with another lady who was on the Dr. Phil show, Joy, the message board is called, "O Joy–from the Success Show." Joy gives a lot of tips of how she lost 100 pounds–and is keeping it off. Linda joined the group and then, happened to be a success story on the Dr. Phil show herself). Anyway, you all have also inspired me that maybe this Rapid Start Plan is do-able. However, my doctor wants me to eat no less than 1800 cal. and the Rapid Start is 1200 to 1500 cal. So, I looked at p. 35-36 "How to build your meals for the rapid start lists" and came up with this modified plan for myself. I really don’t like to eat chicken or beef, and some of the stuff on the plan is just too much to try to prepare as one person in an apt. So, I just picked what I liked and came up with one good day that I can follow. I am sending you what I created so that you can decide if you like it for one of your days or if you want to modify it to fit your plan. Also, I probably told you all that I don’t really spend a lot of time preparing meals, you can tell here that these meals are easy to prepare.

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Jillian’s Picks: Reading Labels A few weeks ago I went to Starbucks to do homework. One of the employees passed out samples of some new sandwiches that Starbucks is now selling. It was a tasty little sample and appeared to be pretty healthy. I decided to look at the nutrition facts label that was attached to the little dish it came in. Here’s what I found: Serving size=1 sandwich (265 g); Calories=670; Calories from fat=310; total fat=34g (52%/daily value); sodium=1330mg (55%/daily value)….etc. I was amazed at this information. Remember to check the labels to see how much fat, calories, sodium, etc.

Helpful Hints & Suggestions: For plateau busters, I like to look at previous Dr. Phil shows, in "slide show" form by going to Dr. Phil.com (see link above) then going to weight loss topics then going to weight shows then going to the "booty camp" and maybe like Key 5: "Food"--and also any show with JJVirgin's tips, she has great tips. You could also do a search on the Dr. Phil site, by going to "search", then writing in JJVirgin and selecting 2003 or 2004 shows. Then, you will get her ideas for plateau busters. Hope this is helpful. --Brenda This is a recipe for "Stuffed Cabbage" for crock pot that was sent to me by my WLC buddy. Just thought I'd share it with the group. --Barbara 1 lb. hamburger 1 onion 1 cabbage 1 15oz can tomatos 1 15 oz can tomato sauce salt and pepper to taste (you can add anything else you want for seasoning I used parsley, garlic powder...you can use bay leaf, dill, whatever) Brown hamburg and onions in fry pan, drain grease and put in crock pot. Cut up cabbage or slice coarsley.......put in crock pot.....add tomatos and sauce. Cook 6-8 hours on high or 10 hours on low.............I cooked on low over night. Check your portions. Learn to read labels and ask questions at restaurants. Ask for sauces on the side and monitor how much you use. Everything counts so pay attention to how much you are actually eating and make sure you are on track with optimal amounts of protein, limiting your starchy carbs and fat and getting in enough non-starchy vegetables. (from drphil.com) Read labels. Learn all of the different names for sugars and be sure you are choosing foods that are low in sugar and fat, high in nutrient value and fiber. Ignorance is never an excuse! If you aren't sure about something, skip it until you can find out if you should be eating it or not. (from drphil.com) Check out the link above, “How to Read a Label” Portions!! It might be helpful to put the following on an index card and keep it handy when you dish up your dinner! Protien: palm of hand Fruit/Veggie: hand when cupped Bread: one slice, ½ bagel, small roll Fat/oil: size of thumb Cheese: 1 slice Cupful: (ie milk, yogurt): size of fist Cottage cheese, pasta, cereal: hand when cupped Review key 5 in Dr. Phil’s book; or specifically look at pages 182-188