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"I have lost 65 lbs on Weight Watchers...only 10 lbs from goal!!! I absolutely could not have achieved this without having a filling, delicious Vita Top for breakfast...Vita Tops, I LOVE YOU!!!"

-Nanette Nirenberg Schriftman

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"These muffins taste so sinful but are so good and are low in calories and high in fiber. I don't know how they do it...I have lost 165 pounds and so far...I have one of your muffins every day"

-Janet Ross, Weirton, WV

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"I am 7 lbs away from losing 100 pounds!!!! Vita tops are a HUGE part of this success - I can't thank you enough...I couldn't have done it without you!!!!"

-Tracey V., Inverness, FL

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"With the help of VitaTops, I have lost 44 pounds and am continuing to lose weight."

-Deborah Chang, Ann Arbor, MI

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"I received my 50 calories mini cakes...outstanding job. Thank you for...a product that is not only healthy for you, but tastes great...and only 1 weight watcher Pt plus"

-Patricia Rogowski, Cheektowaga, NY

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"It's like eating warm gooey fudgy cake for breakfast only it's good for you!"

-Debra Hanson, Folsom, CA

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"it was so moist and chocolatey...I was able to curb a craving for only 100 little calories! AND .. it made me smile which I have not done all day"

-Laura Szczepaniak, Lanesboro, MA

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"I love your Vitatops, I get so much for just 100 calories and they are so satisfying! ...Other muffins or cookies that are 100 calories are so small"

-Cindy Crowley, Dania Beach, FL

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"I have lost 100lbs I have incorporated them in all my meals."

-Lark Gray, Chicago, IL

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"VitaTop is even more delicious toasted! I LOVE it!"

-Bertha Hill, San Diego, CA

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"VitaTops are an integral part of my weight loss as I've lost 27lbs since September. Without my Chocolate Vita Top as a Snack...I don't know what I'd do"

-Pat, Boxford, MA

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"These are the BEST! I have lost 30+ lbs on Weight Watchers & owe a lot of it to your products! You ROCK!!"

-Audrey, Orange, VA

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"These muffins are awesome!!! Buy, buy, buy... You'll be happy, happy, happy!!!"

- J. Hebert, Bowie, MD

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"Thank you very much! Loooooooooooooooooooove your product!!!"

- Julie Squires, Kingston, NY

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"I started with a sampler pack so i could try all the flavors..each one was better then the last one"

- Karen Perrone, DeerPark, NY

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"It's like eating a delicious piece of fudgy chocolate cake. I had no idea these would be so good. Practically brought tears to my eyes!"

- Rebecca Blum, Cambridge, MA

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"YUMMY ~ and a great, low cal, healthy way to get a chocolate fix! :)"

- Leigh Anne Lake, Harper, TX

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"I have lost 65 lbs on Weight Watchers...only 10 lbs from goal!!! I absolutely could not have achieved this without having a filling, delicious Vita Top for breakfast...Vita Tops, I LOVE YOU!!!"

-Nanette Nirenberg Schriftman

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Diet Cheat Sheet

by Charles Stuart Platkin

It's diet season. And with all the mixed messages out there, I thought a diet cheat sheet could help keep you fit and focused on your New Year's resolutions.

Food and Diet

  • Be spontaneous: Come up with a list of pre-approved foods you know are low in calories so you can avoid making too many on-the-spot decisions.
  • Fast food is OK: There are low-calorie options available. Learn them before arriving at the restaurant.
  • Singles only: Buy single-serving snack foods; never buy in bulk.
  • Read it: Check food labels and never eat anything that contains more than 15 calories without thinking about it. That includes cookies, crackers and chips (each chip can have as many as 15 calories).
  • Buy frozen and ready-to-eat: Most of us are time-pressed. Go to the supermarket and stock up on healthy, low-calorie frozen foods (e.g., Lean Cuisine or Healthy Choice), also pick up cereals (under 120 calories per cup) and low-cal soups.
  • Switch: From whole milk to skim, from eggs to egg whites and from soda to water or no-calorie iced tea.
  • Eat more fiber: Including fruits, vegetables, nuts, cereals, legumes and whole-grain breads and pastas. Fiber helps keep you full longer.
  • Calorie Bargains: Find three or four lower-calorie versions of what you typically eat (three to four times per week) and make substitutions you can live with forever. Make sure you don't overindulge in the newly found Calorie Bargain -that defeats the purpose. For example, if you eat potato chips three lunches per week, replace them with a Calorie Bargain such as air-popped popcorn.

Vitalicious products (www.vitalicious.com) can be a great help to a person trying to lose weight, be healthy--and be satisfied. They are low in calories, yet high in nutrients and fiber, making them a perfect calorie bargain to replace muffins, cakes, and brownies. Want to know just how many minutes of physical activity it would take to burn off your favorite Vitalicious products?? Click here to find out!

Nutrition

  • Calories: Calories are made up of carbs, fats and protein. Fats are most "expensive" at 9 calories per gram. Carbs and protein are 4 calories per gram. Know your calorie "budget." As a quickie guide, figure 10 calories per pound for women and 11 calories per pound for men. Then multiply that by your activity level (sedentary = 1.2, moderately active = 1.5, extremely active = 2.0). Reduce your budget to lose weight. Know the cost of a calorie and shop wisely, because every 40 calories you take in over your budget will require 10 minutes of walking to burn off.
  • Carbs: Learn the good carbs from the bad ones. Good: whole grains, vegetables and fruit. Bad: starchy foods such as white pasta and rice, candy, cakes and sugary drinks. To lose weight, eliminate or limit bad carbs. Low-carb diets are not a bad choice if they work for you long term. But avoid those low-carb products that are high in calories.
  • Fat: It's not all bad. You need it to make you feel full and as part of your diet. Limit unhealthy saturated and trans fats. Stick to mono- and polyunsaturated fats such as olive and canola oils.
  • Protein: It can help you lose weight by keeping you full. Just make sure to limit protein sources that are bundled with saturated fat such as fatty meats, cheeses and whole dairy products.
  • Lose it: Find out exactly how much you need to lose by determining your BMI (body mass index) and using that as a guide. (www.dietdetective.com/diet/are-you-really-fat.html)

Food and Behavior

  • Avoid willpower: Don't think all you need is a good dose of willpower to go against your nature, which is to want sugary and fatty foods. To avoid unhealthy foods that entice you, keep junk foods out of your house. Don't go to the supermarket when you're ravenous -- eat something first. Over time, the healthy stuff tastes great.
  • Forward thinking: Plan ahead for weak moments. For instance, if you know that Friday is "muffin day" in your office, come up with a healthier alternative.
  • Review: Check out all menus from restaurants you frequent beforehand. Come up with three or four preselected healthy choices. Call ahead to find out how dishes are prepared.
  • Form patterns: Make your new eating behaviors automatic by doing them over and over again. You shouldn't need to take breaks from your diet. If you do, you made too many compromises in the first place and your diet will not last. New eating behaviors need to be comfortable and not too restrictive.
  • Excuse proof: Don't let your family give you an excuse to overeat. Make sure they're aware of your diet and don't bring unhealthy foods in your house.
  • Find a reason why: It helps to know why you actually want to get in shape. For health reasons? Vanity?
  • Create a goal: How long do you expect it will take to lose the weight? A healthy goal is about to 1 pound per week. No need to rush.

Activity and Diet

  • Combine it: Research shows that you need to combine diet with increased activity to lose and maintain your weight.
  • Make it necessary: Incorporate increased physical activity into your daily life. It should be like brushing your teeth: You do it every day, most of the time without thinking. Having trouble? Try making the activity useful (i.e., something you need to do anyway), such as walking the dog instead of just letting him or her out in the back yard.
  • Get motivated: Come up with an activity you enjoy so it doesn't seem as if it's a burden.
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Walk it off in 15 minutes

All it takes to walk off a 100-Calorie VitaTop is 15 minutes.

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