>Through the years, I have struggled with weight, and many of my friends and family have the same difficulty.
Today, I would like to spend some time on things to eat that may help you to maintain or even lose a few pounds.
What I have found to be the most helpful are grains. Grains are high in protein, low in fat and they keep you full throughout the day.

I have tried many different types of grains, and some are heartier than others. The heartiest one that I have found is  Whole Grain Wheat. It looks like brown rice before it is cooked, and it is round and crunchy after cooking. The only problem with cooking grains is that there is some preparation time.  With Whole Grain Wheat, you soak it in water overnight before you bring it to a boil and simmer for 1 hour. But the benefit is, you have a large quantity of it to use through the week.

If you look through some of my postings, you will find meals and breads made from whole grains.

Remember that whether you are trying to lose or maintain weight, it is 70% the food that you eat, and 30% your activity. So, even if you exercise daily, very intensely, you have to watch those calories, because it is calories in — calories out!! You need to burn off what you eat for the day, or you gain weight.

Here is a simple lunch:Whole Grain Wheat  and Veggies
Ingredients:
3 almonds chopped
1/4 cup onion
1 clove garlic chopped
1/4 cup whole grain wheat ( already cooked)

1 cup green beans
1 large tomato cubed (or 1/2 cup  prepared salsa)
1 stalk bok choy cubed
1 teaspoon Ground Cumin
1 teaspoon soy sauce

Prepare a frying pan by spraying it with cooking spray. Add garlic and onion and almonds until brown, then add the rest of the ingredients and sprinkle with cumin and 1/4 teaspoon light soy sauce.  Stir and simmer for about 19 minutes covered.
Calories: 200 calories per serving with 7 grams of protein  0 fat carbs 31
Weight watcher pts: 4

Crunchy Corn tortilla
Ingredients
1 Small tortilla wrap
1 slice veggie cheese
1 slice Gimme lean sausage style ground soy
Spray a frying pan with cooking spray and
cook ground soy for about 5 minutes
put to side
Place tortilla in frying pan for about 1 minute to
crisp
then put cheese on top and add the soy burger
fold in half
and brown on both sides
Ready when cheese melts
Calories 140 Gimme lean has 60 calories per serving with 7 grams
protein and 7 grams carbs 0 fat
Veggie cheese- 40 calories
Corn tortilla 40 cal

Weight watchers 4 points