Oats for Fiber Intake

Oats are high in soluble fiber and linked to lowering blood pressure and overall cholesterol levels. Oats are a good carbohydrate,  and they're rich in beta-glucan. Beta-glucan is a powerful soluble fiber that helps to slow the digestion of sugar and keep blood sugar levels under control.

Oats are also a great source of quality plant protein helping with muscle growth and repair. Each half cup serving provides a whopping 10 grams, and many studies have shown eating oatmeal reduces the risk of heart disease. 

Power up your day and your body with a bowl of oats—and breakfast aside, it's an excellent pre- or post-workout meal.   

Countdown to Diet Disasters - #1

And the biggest mistake of all:

1. Letting one mistake start you on a downward spiral. “I’ve seen people completely go back to square one,” says Hubbert. “They make one mistake and it starts a whole cycle.” The remedy? If you make a mistake, admit it, forgive yourself, and get back on track right away.

Comment:  Been there, Done That!  This is one of the hardest things to make yourself do.  When I make a mistake, I want to say to H with it, I'll start over tomorrow.  Well, tomorrow seldom comes the next day.  Tomorrow is usually several days or even weeks away.  This is truly a fighting battle that I have a hard time with but I'm working on it.

Countdown to Diet Disasters - #2

2. Thinking of your diet as a diet. There is diet fatigue if you go on a diet. People can stay on a diet about three months and then they are done with it because they can’t stand it. Instead, focus on making healthy lifestyle and diet choices that you can live with for a long time.

Comments:  For me this goes back to making elimination changes.  I love ice cream and could eat it every night.  I eliminated it to once a week and instead of eating it at home I go out to eat it.  This prevents me from having a carton in the freezer and sneaking around to eat it.  I try to eliminate one item/habit every 2 weeks.  This also prevents me from calling what I'm doing a diet.

Countdown to Diet Disasters - #3

3. Emotional eating. Eating in response to sadness, boredom, or stress wrecks your calorie counting for at least one day. “We learn to associate food with feeling better,” says Hubbert, a self-confessed boredom eater. When you become aware of your urge to eat in response to emotions instead of hunger pains, find something else to do that will distract you for 10 or 15 minutes, such as taking a walk, says Hubbert.

Comment:  Guilty again!  Most of my emotional eating comes from stress.  I have situations in my life that truly stress me out and I find myself standing in front of the refrigerator all too often.  What I've found to work for me is to grab a bottle of cold water and down about 1/2 of it.  That actually cures my stress hunger better than anything else.

Countdown to Diet Disasters - #4

4. Not exercising enough. Even if you could achieve your diet goals by calorie counting alone, you would be more successful (and healthier) if you were physically active. “The number one barrier to exercise that I hear is time,” says Hubbert. National recommendations are at least 30 minutes of moderate physical activity most days of the week. You can break this up into three 10-minute segments per day, says Hubbert.

Comment:  I used this excuse so often that it was pathetic.  When I've finished for the day I like to sit down and read.  I didn't want to do something that required my full attention for 30 minutes.  I will say that I'm limited in my activities due to having fusions in my back and problems in my neck, but I found something that allows me to exercise and read at the same time.  I have a stationary bike with a chair style seat!  It allows me to work my legs, heart, etc. without hurting my back.  And since I'm reading as I ride the 30 minutes have gone by so quickly.

Countdown to Diet Disasters - #5

5. Putting too much “weight” on the scale. Hanging all your feelings of success on the numbers on the scale can be a diet disaster. You should only weigh yourself once a week, says Gail Curtis, assistant professor at the Wake Forest University Health Sciences department of physician assistant studies in Winston-Salem, N.C. Curtis recommends tracking other short-term health goals, such as eating more veggies, walking daily, or drinking water instead of soda, that will give you a sense of accomplishment.

Comment:  This is absolutely true!  I used to weigh every morning.  I would make sure I did this as soon as I got out of the shower so I won't even have the weight of my clothes.  Stupid thing to do.  I now weigh once a week, fully clothed.  I also move my scales around.  I've found that they sometimes get 'stuck' on certain readings and keep showing the same each time.

Countdown to Diet Disasters - #10

This group of suggestions are from Everyday Health and are well worth sharing.
10. Overeating away from home. Eating out poses a special challenge when calorie counting because restaurant portions are overgenerous; your best bet is to ask for a to-go box and put half your order away before you start eating.

Comment:  This is one of the best ways to eat less when eating out.  In the past I would ask for a to-go box at the end but end up eating most of what I ordered.  With this method I cut down my amount.  At first the waitress would say I'll bring you one when I bring the bill but I explained to them what I was doing and they have no problem with it.  Some even say they are going to start doing this too.

Snacks to Eat Before Bed - Part 6 (end)

Broth-Based Soup

A warm cup of soup is soothing, and it's ideal for putting you in that calming mindset you want before you hit the hay.

Simple is best: broth, protein, and veggies. Soups by Boulder Organic! and Campbell’s Well Yes! Line are both great.

Comment:  I’ve found that ¼ - ½ cup of soup does fill me up and if I use the chicken type I seem to sleep better.  Wonder why!

Snacks to Eat Before Bed - Part 2

Nonfat Greek Yogurt

The plain kind is my top pick to stave off late-night hunger. It's loaded with protein and low in calories Avoid the flavored kinds, which are usually higher in calories and chockfull of sugar.

If it's too tart on its own, stir in some natural no-calorie sweetener and vanilla extract. Stock up on the pre-portioned containers, because they make a great anytime snack. You can also toss it with fruit and nuts for a healthy no-cook breakfast. 

Comment:  It took me a while to get to the point that I would eat ‘plain’ yogurt.  I’ve always been used to those sweet ones that are so good.  So, I would buy both and mix them decreasing the sweet and increasing the plain until I was eating just the plain.  I did toss in a little granola as I went alone and now I can eat the plain with just a little granola and/or a few strawberries or pineapple.  So good once you get use to it.

Snacks to Eat Before Bed - Part 1

Reduced-Fat Cheese

Say cheese! This savory treat has protein and fat, so it'll stop hunger in its tracks. Just stick with light varieties, preferably portion controlled, to avoid overdoing it.

Grab a serving of Sargento’s Snack Bites cheese snacks (the Chipotle BBQ Cheddar is the best), a stick of light string cheese, a slice of reduced-fat cheddar, or a Mini Babybel Light. Bonus: The red wax of the Babybel will keep your hands busy (distracting you from continuing to eat) once you're done with the cheese.

Comment: I do love cheese so this is great.  My biggest problem is to stop with a light treat and to stay away from the cracker.  To help with this I grab a Mini Babybel Light and take it bed with me.  I eat and then brush my teeth.  Works for me.

5 Things Dietitians Wish You Knew About Losing Weight - Part 5 (end)

Some Gimmicks Just Might Work

If you’ve ever sworn off carbohydrates completely, only eaten fruit on an empty stomach, or mainlined grapefruit all day in the name of weight loss, you've been on a fad diet. Many diet plans are based on gimmicks, or little tricks that are supposed to help you be successful, but often don’t work. But the truth is that some of these gimmicks can work for some people. So if eating vegan for most of the day or not eating after 8 o'clock has worked for you in the past, then go with it! You don’t have to follow every aspect of a diet plan in order to be successful. A word of caution though: Some gimmicks go too far. If a diet plan permanently eliminates a whole food group or has you living on a diet of celery sticks and grapefruit, then look for a plan that is more well-rounded.

Comment:  I agree 100%.  When I was doing the low carb diet I eliminated almost ALL fruit.  I love fruit and now that I’m doing Weight Watchers I can have my fruit and usually eat it as a dessert or snack. 

5 Things Dietitians Wish You Knew About Losing Weight - Part 4

Eat

We’ve all heard the claims and seen the pictures of people who've gone from a size 12 to a 2 in just six weeks. While it’s natural to want these quick results, the fact is that the best type of weight loss is gradual. According to the Centers for Disease Control, a healthy rate of weight loss is 1-2 pounds per week. So, keep this in mind when setting your weight loss goal. Setting a realistic goal can keep you from feeling frustrated along the way. “Keeping it real” is important when choosing food, too, so opt for whole, unprocessed foods as often as you can.

Comment:  I have to admit that I want to see the weight loss go down at least every other day but that is so impractical.  I’ve made a rule that I will only weigh once a week and will quit skipping meals.

5 Things Dietitians Wish You Knew About Losing Weight - Part 3

What You're Drinking Can Pack on the Pounds

Don’t forget that drinks can have a big impact on your weight-loss success. Whenever possible, opt for low-calorie or calorie-free beverages such as fat-free milk, water, or seltzer. If alcohol is a part of your social life, it can be difficult to abstain completely so make better choices and limit yourself to one light alcoholic beverage like a wine spritzer and drink water the rest of the time. When you drink water can also make a difference. A recent study showed that drinking sixteen ounces of water thirty minutes before a meal may aid weight loss.

Comment:  When I first gave up my sweet tea I found water to taste really ‘nasty.’  Now that I drink only water I find tea ‘nasty’ tasting.  And believe me, if you drink 16 oz. of water before a meal you will find yourself eating way less than you normally do.

5 Things Dietitians Wish You Knew About Losing Weight - Part 2

It May Sound Boring, but Small Changes Really Make a Big Difference

Whether it’s skipping that extra cookie or nixing the sugar in your daily coffee, seemingly small changes on a daily basis can add up to a big change in your weight. Since a five hundred calorie deficit each day leads to about a 1 pound loss each week, even a few changes can have a slimming effect. You’ll find five hundred calories in items such as 2 doughnuts, a bagel with cream cheese, 2.5 ounces of potato chips, or a chocolate mocha latte. Pretty simple, right?

Comment:  This actually works.  I quit drinking sweet tea and now drink nothing but water.  It did allow me to lose a couple of pounds.  But, you can’t stop at just one change.  You have to keep eliminating items.

5 Things Dietitians Wish You Knew About Losing Weight - Part 1

This is from Everyday Health and quite interesting.  It will be listed in 5 parts.

Despite What Everyone Tells You, You Don’t Need to Detox

There are a number of programs that advertise the benefits of an "extreme cleanse" for good health, but the truth is that you don’t need one. While it may not be as exciting, eating a healthy diet of lean protein, fruits, vegetables, whole grains, and healthy fats is the healthiest way to lose weight (and maintain it). The truth is that your liver and kidneys take care of all of your body’s detoxification needs, so there’s no need to follow any special diet in January or the rest of the year.

Comment:  I'm glad to hear this one.  I hate detoxing!  

Why add Tuna to your Diet

I love tuna but have only eaten it from a can.  Many times I've read or heard that the type of tuna doesn't matter, its all the same.  Apparently not.  

This information is from Very Well Fit.

Benefits of Canned Tuna

The nutritional value of canned tuna speaks for itself.

When packed in water, a 6.5-ounce can of tuna contains:

144 calories

Two grams of fat

No saturated fat

No carbohydrates

No sugar

32 grams of protein

412 grams of salt (18 percent of the recommended daily value)

15 percent of the recommended daily value of iron

For those on a low-salt diet, there are even versions that offer 25 percent less sodium.

Health Benefits of Tuna

The omega-3 fatty acids found in tuna are known to promote good heart health. According to the American Heart Association (AHA), these essential fats can help decrease triglycerides in the blood, lower the risk of arrhythmia (irregular heartbeats), and slow the buildup of plaque in the arteries. Because of this, the AHA recommends that you consume at least two servings of fish per week.

With the being said, the amount of omega-3 fatty acids in a three-ounce serving can vary significantly based on the type of fish consumed. Among the tuna varieties, both fresh and canned:

Fresh bluefin tuna offers 1,000 to 1,500 milligrams.

Canned white albacore tuna offers 500 to 1,000 milligrams.

Canned light tuna offers 200 to 500 milligrams.

Fresh skipjack tuna offers 200 to 500 milligrams.

Fresh yellowfin tuna offers 200 milligrams or less.

Great Meals in Minutes - Salads - Time Life

If you like salads, this is a great buy at $2.00.

Orange Juice

For years I wondered which orange juice to buy.  Some said pasteurized, some said from concentrate and some said fortified.  What is the difference and which is best?  Here is what I found out.

Pasteurized - Almost all supermarket orange juice is pasteurized (heated to a high temperature), increasing its shelf life and ensuring that the juice doesn't separate.

Frozen Concentrate Orange Juice - This is orange juice with the water removed.  When prepared according to package directions, it has about the same amount of vitamin C as not-from-concentrate juice.

From Concentrate - The water has been removed form this juice for storage, then added back in before bottling.  In terms of nutrition and price, buying a carton of OJ "from concentrate" is about the same as mixing it yourself.

Fortified Orange Juice - These varieties have added nutrients.  Most have calcium and vitamin D added.

Not From Concentrate - Just like fresh-squeezed juice, there’s no water, sugar, or preservatives added, only 100 percent pure premium quality pasteurized.

Now I know the difference and can make my decision knowingly.