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 4

Chickpeas

These little legumes provide a great punch of protein and other important nutrients. Grab a can, drain and rinse, and enjoy a 1/2-cup serving for only around 110 calories. Even better: Crunchy chickpea snacks are becoming increasingly popular. Try the kinds by Biena, or make your own with my simple recipe.

Crispy Roasted Chickpeas

1/4th of recipe (about 1/4 cup): 92 calories, 1.5g fat (0g sat fat), 337mg sodium, 15.5g carbs, 4.5g fiber, 1g sugars, 5g protein

Preheat oven to 400F. Spray a baking sheet with nonstick spray. 

Drain and rinse a 15-ounce can of chickpeas/garbanzo beans. Thoroughly pat dry. Discard any skins that were removed while drying. 

Place beans on the baking sheet. Bake for 15 minutes.

Rearrange beans on the sheet, either with a spatula or by gently shaking the sheet (using an oven mitt). Bake until browned, 15 to 25 minutes.

Transfer beans to a medium bowl. Drizzle with 1/4 tsp. extra-virgin olive oil, and sprinkle with 1/4 teaspoon salt. If you like, add chili powder, garlic powder, and/or onion powder. Toss to coat.

Let cool for a crispier snack, or enjoy warm!

Comment:  I love hummus but have never tried eating the chickpeas roasted.  Tey do sound delicious and I will be giving this one a try.

Snacks to Eat Before Bed - Part 3

Turkey-Pickle Roll-Up

You’ve probably heard that turkey makes you sleepy, so it makes sense that it's a good pre-bed snack. No need for a full-on sandwich though! Wrap turkey slices around some pickle or cucumber spears for a low-calorie snack. Dunk in mustard for added flavor. It's one of those smart snacks you’re probably not eating. 

Comment:  I found some pepper turkey at the deli where I shop.  I make my wrap with a good dill pickle slice and love every bite.  This also makes a delicious daytime snack.

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!  

Things That Shouldn't go into the Dishwasher - part 16

Sterling Silver Knives

Sterling silver flatware goes through a dishwasher just as well as stainless steel, with one exception: Many sterling silver knives have a hollow handle and the heat of the dishwasher can cause the glue that holds the blade to the handle to melt and separate. This happens whether the blade is sterling or stainless steel. Hand wash instead.

Comment:  Did not know this but I've always washed silver by hand and dried it immediately.

Things That Shouldn't go into the Dishwasher - part 15

Vintage China, Delicate Crystal and Repaired Items

For any glass or china heirlooms, skip the dishwasher and carefully hand wash. This is especially important for any item that has been repaired. The high heat and harsh detergents will cause the adhesives used to weaken and you may lose any small pieces.

Delicate crystal should be hand washed to prevent chipping. If you decide to use the dishwasher, use the top rack and place the glasses between the tines, not over them, to help avoid breakage. Remember, some lead crystal will become cloudy.

Comments:  Not guilty!  

Things That Shouldn't go into the Dishwasher - part 14

Gold Flatware and Metalic Trimmed China

While sterling silver flatware travels through a dishwasher well, gold-colored flatware will dull and discolor in the dishwasher due to the harsh detergent.

Porcelain and fine china are dishwasher safe unless they have metallic trim or images. The harsh detergent and the strong water action of the jets can cause the metallic work to flake away. With any delicate china, take care when loading so that pieces don't knock together and cause chipping.

Comment:  This is one that has to be washed with a soft touch no matter how you wash it.  

Things That Shouldn't go into the Dishwasher - part 13

Containers With Paper Labels

Along with your deli containers, you may also save glass food jars for storage. There's no problem with placing the jars in the dishwasher, IF you remove the paper labels first. If you don't, the paper and adhesive may come off and clog the dishwasher drain and food disposal system.

Extra tip: One of the best label/adhesive removers on the market is Un-Du with a built-in scraper. 

Comment:  Never heard of the Un-Du but sounds like something that might be worth checking into.  I have washed containers before but have had enough brain to soak the paper part in hot water to remove the label before going into the dishwasher.

Things That Shouldn't go into the Dishwasher - part 12

Thin Plastic Containers

If you save every butter tub and deli container to use for storage, be prepared to loose a few if you place them in the dishwasher. The high heat can cause them to melt or warp.

When you place them in the dishwasher, use the top rack only and skip the high heat drying cycle. Remove from the dishwasher to air dry.

Comment:  Learned my lesson the hard way with this one.  A lid got hot, crinkled up and ended up on the heating element of the dishwasher.  Never again.

Things That Shouldn't go into the Dishwasher - part 11

Printed or Hand Painted Glassware

The techniques for commercial printing on glassware have improved but they are not always infallible in the dishwasher. That harsh detergent and the force of the water spray can remove the paint in just one or two washes.

And what good is a glass measuring cup with no lines?

Comment:  I have noticed over the years that the markings eventually came off my measuring cup.

Things That Shouldn't go into the Dishwasher - part 10

Insulated Glasses, Tumblers and Thermal Containers

Plastic and metal insulated cups, tumblers and containers are great for keeping hot things hot and cold things cold. Most are constructed with two layers of material with an airspace between the two. It's that airspace that provides the insulation.

While some containers are labeled as dishwasher safe, many are not. It is best to hand wash both plastic and metal insulated containers. If you decide to place one in the dishwasher, opt for the top rack and skip the high heat of the drying cycle.

Comments:  I'm waiting on the list of what I CAN put in my dishwasher!

Things That Shouldn't go into the Dishwasher - part 9

Acrylic or Melamine Dishes

Lightweight, non-breakable acrylic or melamine dishware is very popular due to the bright colors and patterns. Unfortunately, the high water and drying temperatures and harsh dishwasher detergents can ruin the dishes. After several washings, especially for cheaper sets, there can be hairline cracks and loss of color and design.

If you love them and want them to last, hand wash.

Comment:  I've wasted a few of these dishes in the past.  Guess I now know why.

Things That Shouldn't go into the Dishwasher - part 8

Nonstick Pans

While many nonstick pans are labeled as dishwasher safe, the harsh detergents and excessively high drying temperatures can take a toll on the nonstick coating. If you choose to wash your pans in the dishwasher, skip the drying cycle and allow them to air dry.

At the first sign of damage to the surface, it's time for a new pan. When the nonstick surface is scratched, chipped or flaking, it can release dangerous toxins into the food.

Comment:  Guilty again.  Guess this is why I've gone through so many non-stick pots and pans.