Kim Bensen lost 212 pounds! Now shes in the Parents TV studio to tell us how she did it and show you how to make some of the delicious food that helped her shed the pounds.
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hi I’m Kim Benson and you’re watching parents TV I love football but for years I hated football season that was when I weighed 350 lbs and I’d be driving along in the car listening to News Radio and on would come the sports update the announcer would always talk about these huge linebackers and boy these guys were 350 lbs I hated it because I was 5 foot five female and I was 350 lb well since then I’ve lost more than 200 lb and today listening to the sports casters is just a gentle reminder for me to stay on track with my healthy eating to be honest I still love to eat great food including those really yummy snack foods that you think about when January rolls around all those great finger foods and gooey dips are usually so high in fat and calories but they don’t have to be here’s a great example the infamous chicken wing you know I used to think that chicken wings weren’t fattening because they were well chicken here’s a great substitution these delicious chicken buffalo chicken tenders were made with pure white meat and for the sauce all I’ve done is mix equal amounts of red hot sauce with a buffalo wing sauce no butter at all you don’t need it it tastes delicious I love to serve them right out of the slow cooker but if you’re a more dried chicken fan like my son’s are you can just lay them on a cookie sheet and slow bake them for 25 minutes s turning them over every now and then in a 350° oven you won’t get to suck on a chicken bone but this simple substitution will save you lots of fat and calories three Wings 160 calories 10 gram of fat compared to a third of a pound of chicken tenders only 40 calories no fat don’t forget the blue cheese you can put out light blue cheese or fat-free blue cheese but I have this really yummy mix of I hate to call it a recipe because it’s more just like mixing a few ingredients I love fat-free crumbled feta it’s moist it’s delicious and it’s completely fat-free it’s got a great flavor trust me I mix a little bit of light ranch dressing with it put it together until well you can do whatever cons consistency you want I like it a little bit pasty and it is one of the absolute most delicious combination of ingredients they taste so good together and they go great with the Buffalo uh chicken wings the total recipe savings are more than 180 calories and 25 grams of fat yoa well one about substitutions at the grocery stores look I want to put out some chips and dip try a light chip instead of a baked chip seven chips every seven chips you’re going to save six grams of fat that’s a lot and I’ve got here a really quick simple recipe for a yummy dip I just start with fat-free sour cream I’m going to add to it as much salsa as I want I like to have just about equal amounts and I’m just going to add a packet of fat-free ranch dip mix it is a really fabulous flavor these three together eating light doesn’t have to cost more or take more time to prepare but it does take some thought and planning all of these great recipes and tips and many more more can be found on my website Kim benson.com come on lighten up it’s easy trust me and even your favorite couch potatoes won’t know the difference coming up I’m going to give you some tips for reading a nutrition label you’re watching parents TV email us at ideas parents. TV you’re walking down the aisle of the grocery store and all of a sudden you hear it low sugar low sodium fat free all natural buy me by me the buzzwords just start jumping out out at you screaming for you to purchase them well what do you look for when you’re checking out the nutrition facts on the back of the box of cereal understanding the USDA nutrition label is not an easy job but it’s a very important one and today what we’re going to do is take a quick peek at the nutrition label and see if we can demystify it a little bit you want to start at the top of the label with the serving size and the servings per container if the serving size is more than one and you plan on eating the entire package of whatever that is you’re going to need to mult multiply the number of servings for by each nutritional listing there is so look at the number of calories per serving the label here has a serving size of two but if I ate both of them I’d be eating 160 calories not the 80 that it’s listed for and I love this example these are two of my favorite products they’re both Campbell Chicken and star soup this however and they both say 70 calories in the nutrition label in the calorie section but this one is for serving size of one and this one because it’s condensed is for serving size of 2 and 1/2 so a lot of people eat the entire can of chicken and stars soup or their add their water to it and eat the whole can of it but if you do that you’re going to be getting 70 * 2 and A2 which is 140 plus 35 175 instead of the 70 calories that are listed on this one so it can be very deceiving the next three ingredient ingredients or nutrients that are listed are your fat your cholesterol and your sodium these are the items that you want to limit moving on down the label you want to get enough of the last group of nutrients the fiber protein vitamins and minerals the FDA bases these percentages on a 2,000 calorie a day diet the percent daily value helps you to determine if a serving of food is high or low in a nutrient and how much they’re able to contribute to your daily recommended allowance basically that’s a lot of mumbo jumbo to say 5% or less is a is low and that’s a good range for those items in here that you the nutrients that you want to limit and 20% or more is high that’s a great range for the things that you want to eat plenty of well that’s the short version of label reading 101 but whatever you do make sure you turn the can around before you throw it into your grocery card for all these tips and more head to my website Kim benson.com for parents TV I’m Kim Benson