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| Roger's Daily Diet |
| Note: To lose
weight, the first thing I did was visit a dietician. In one hour, I
learned to change some basic eating habits which I mistakenly thought were
good for me. For example, I used to drink a lot of fruit juice and
diet sodas, but my dietician explained that they usually contain high
levels of carbohydrates which turn into sugar and are not good for me.
Sodium, fat and carbohydrate control were the cornerstones of my new diet. |
By The Numbers: If I
monitored my carb intake, just about everything else fell into line with
the new diet I was developing. I began selecting low carb foods
based on the nutritional information on their packaging.
My Goals:
Carb content per meal: 45g each
Carb content for three snacks per day: 15g each
Fat level: Nothing over 3g., and preferably a lot less.
Sodium: I kept away from salt and still do.
Note: Learn what a half-cup of food looks like on your plate or
in a bowl.
Stick with half-cup servings of most foods |
New Food Favorites: I
switched to Promise Margarine, All Bran Cereal, and my friend, Doyle
Dietz, introduced me to Poland Springs flavored, unsweetened sparking
waters (lemon, and my favorite, lime) which I drink a lot. I also
quickly switched from whole milk to skim, but still use a bit of 1% to
lighten my coffee.
I started eating more salads with low fat dressings and increased the
amount of fresh fruit and vegetables we had in the house. I
especially enjoy ruby red grapefruits, gala apples, pears, peaches
and small bananas. I load my dinner plate with
vegetables. For snacks, I opted for fruit or salads, but
added low salt pretzels, diet jello and low- fat yogurt as time went on.
One of my favorite snacks is three celery stalks or apple slices dipped in
"Simply Jiff" diet peanut butter.
As for meat, I cut way down on beef and increased chicken
and, of course, fish on the menus and lowered meat portions to no more
than six ounces total per day, including low-fat lunch meat on my
sandwiches. |
Typical Breakfast:
I drink too much coffee, but at least I've switched to 1% milk to lighten
it, and often it's almost black.
Breakfast is a bowl of All-bran, extra-fiber cereal (8 oz.) with skim milk topped
with banana or peach slices. Often I have a low-fat yogurt too.
Sometimes I eat two slices of diet whole-wheat toast, with Promise
margarine and diet orange marmalade along with a piece of fruit and
sometimes an egg fried with Promise Margarine. Total carbs:
around 45-50g. |
| Typical Lunch:
Almost always the same thing: a sandwich made with two slices of
diet whole wheat bread, three slices of Healthy Choice sandwich ham, diet
mayo spread and one slice of diet American cheese. I also eat a
mixed salad with diet dressings. A glass of Poland Springs sparking
water. Total carbs: Around 40g. |
Typical Dinner: We
generally bake or fry our meats, but rarely use cooking oils or even olive
oils to fry. Instead we depend on Teflon coating or aluminum foil to
prevent sticking. When we must use an oil, it's always extra virgin
olive oil and very little of it. One thing I like about this
new diet is the smaller portions of meat that we buy and consume.
One small chicken cutlet or fish fillet easily measures close to the 5
ounce daily limit my diet requires for dinner. A typical dinner
would be: A baked chicken cutlet, with flavored mustard spead on it
in the last few minutes of cooking; one-half baked potato (microwaved)
with Promise Margarine, and a plateful of boiled french-cut green beans
topped with a pat of Promise. Total carbs: Around 45g.
I used to go hog wild for desserts, but stopped having them and
just looked forward to the celery/Simply Jiff peanut butter snack I would
have around nine each night. |
| Cheating: Eating at
restaurants or going to parties are the two hardest times for me to stay
on this diet, but I try to eat smart, and if I go overboard with chips and
dip or eat too many cookies that my sister-in-law baked, then so be
it. I'm back on my diet the next day and I don't feel guilty. |
Exercise: I get a
kick out of how many rowing and skiing exercise machines I see in private
TV studios that I visit. Like mine, they have quickly become storage
shelves for used tapes and equipment rather than the aerobic exercise
devises they were designed to be. I have no exercise regimen, but
have depended on the strenuous fishing and hunting activities that I
engage in for the exercise I need.
Believe me, I can loose three pounds in a weekend when we go on a
fishing or hunting trip. Walking up and down mountains, hiking to fishing
holes, wading in streams is all good exercise. Clearly I should do
more on a regular basis, and I will when the spirit moves me. Being
in good physical shape is a benefit on the stream or in the woods. |
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