We got a lot of great feedback to our vegetable soup video by readers of the Tip Of The Day. And we were asked for more! This is a video we quickly made that shows the step by step process of making Carrot Ginger soup. This is a very tasty, zesty and slightly spicy recipe. It is also vegan friendly in that there is no dairy of any kind.
Most importantly- this soup TURNS MY HUNGER OFF! No idea why. When I eat a bowl I don't want to eat anything else. I think the combination of intense nutrients, plus a small amount of fat helps me feel satiated. Very interested to see how you all react to this recipe. And please leave comments on this blog post if you can.
I saw this in the community and couldn't help but repost some of the responses here:
1) Bake pita chips with Picante medium salsa. I eat just 5-6 chips and it gets rid of my craving to eat potato chips.
2) Dried fruit bars at Traders joe. I love the passion fruit one.
3) Yoplait yogurt original with blueberries.
My mom swears by trader joe's popcorn. It's one point if you're on counting Weight Watchers Points and it's a HUGE bag. She says it takes her such a long time to eat that by the time she's done, she's ready to go to bed.
I personally like to get a combo of fat/protein/carbs and anything that fits within what I call "diet fusion" (Here's what diet fusion means.) My favorite is a table spoon of peanut butter spread on each bite of a banana. A friend of mine has cashew butter on celery. Black beans and salsa. Yum!!
Your best bet is to get something you like, that is satisfying, and gives you the energy to turn away from the food and back to something that is engaging. Let me know your favorites.
In our Tip Of The Day program I often show you what we do in our own life. Avocados are something that I have as a staple in my diet and life and I wanted to take a second to sort of outline in a very practical sense why I do this and how I do this. I will make sure to prepare some specific recipe ideas as well.
(After the introduction of the new PEERtrainer Cheat System, we have further refined this advice. A small amount of avocado, especially in a salad is tasty and also helps your body absorb the nutrients in the other ingredients in the salad. Most vegetables do not contain fat, yet they need some for optimal absorption of nutrients in the digestion process.)
Reasons To Eat Avocados
If I eat 1/2 of an avocado (or a tablespoon of peanut butter or cashew butter) it 100% takes the edge off so that I can make a healthier choice. I have found nothing to take the edge off. Especially after a workout.
2. They Make Food Taste Great
It is like putting sour cream or cheese sauce over everything you are eating for me. Anything you can think of that "this needs sour cream or cheese sauce" put avocado on it. Even a portion of vegetables. Put a portion of avocado and lemon juice over a plate of spinach and it tastes great.
It helps you cope when you can't do the vegetable thing all the time. For me it has been a savior.
1. Never Eat Them Alone
Use them to make other healthy food taste good. If you don't like the taste of spinach, try the avocado and lemon. Like tomato sauce, they can make anything taste good. If you want a "satisfying salad" blend avocado into dijon mustard and lemon juice, throw a cup of beans in the mix and you have something that tastes great and really helps you feel full.
2. Always Squeeze Lemon Juice On Them
This was part of the diet fusion article I posted yesterday and I realized it was also a great standalone piece.
One thing that Dr. Fuhrman teaches, and I just saw this talked about in the PEERtrainer community, is the idea of "true hunger". What this simply means is that real hunger is something you feel in your throat and mouth. It is not a panicky feeling, it is your mouth watering. If you are between meals and feel like you have to snack on something, reach for a piece of fruit, or a Lara bar or Kind bar. Nut bars are great diet tools. Very practical things you can keep with you.
This is another video I put together to show you the kinds of staples I like to keep in my freezer and fridge. I have multiple objectives here.
We were just in a Whole Foods with the kids, and we met a woman who was giving out samples of a new line of almond butter and peanut butter called Justin's Nut Butter. It is a new company started by someone named Justin. As it turned out, his mom was the woman giving out the samples. Nice mom!
Someone asked me this question since we have been advocating the Points system as part of our Diet Fusion approach.
"You can learn a lot:
- How to estimate portions when you can't measure
- How to plan for specially occasions
- How to choose more healthy options
- How not to deprive yourself, but instead control yourself
- Great recipes
- Tips for cooking lighter
- Strategies for changing your behaviors to be more healthy
"I learned a lot with WW but ultimately it taught me the importance of portion control. It was my downfall when I was heavy - now I've learned to eat everything I like, in moderation of course!!"
I eat out frequently so over the years I've had to figure out how to resist high calorie/low nutrient foods when I can't control the environment. It's took me a while to figure it out but I had to do it; otherwise the scale would never show results. So I created a segment: The 5 Golden Rules: How To Eat At A Restaurant And Still Lose Weight and it was a hit. I stick to these rules every time except for Sushi and Indian Food dinners (and I've made up my own little rule set for that which I'll post separately).
The 5 Golden Rules: How To Eat Out, At A Restaurant And Still Lose Weight
1. Say No To The Welcome Food. No bread basket, No Chips, No Exceptions. Do not let it hit the table no matter how hungry you are.
2. Learn to See Water As A Drink Choice. If you don't like it, try some squeezed lemon. Sodas, sweetened teas and juice all add sugar and calories.
3. Order An Appetizer As Your Entree. Appetizers help you keep control over your portions. If you're craving pasta or something in particular, find the appetizer size.
4. If You Want To Order An Entree, Always Make It A Salad. Make sure the dressing is on the side and your spoon to drizzle. You must stop at 2 spoonfuls. Say No to the croutons, crunchy things.
5. Use the 3 Bite Rule For Dessert. It's better to pass on Dessert or have tea or frozen berries but if you must, only take 3 bites.
If you have any rules, please add below! Jackie
One of the most commonly asked questions that we get asked from Tip Of The Day subscribers is about hunger.
It doesn't matter whether you've been restricting yourself on a diet, or not even watching what you eat at all, there are times that you suddenly feel so hungry you don't even know how it hit you.
Often you find yourself in a situation where you didn't eat a proper breakfast, or you went too late until lunch came around and the hunger hits you like a ton of bricks. You feel like you could eat a house and if someone put a large pizza in front of you at that exact moment, you could probably scarf down 3/4 of it, maybe almost the whole thing.
What's interesting is that Dr. Fuhrman, in his book Eat for Health, says that actual hunger is felt in your throat. Symptoms include salivating and light interest. Actual "hunger" is when your body is ready for more nutrients.
Often that "starving" feeling are withdrawal symptoms from the caffeine, sugar or other "nutrient-poor" foods you consume. These feeling that we confuse for "real hunger" are usually felt in the stomach as growling, light headedness, little dizzy, the general sensations we feel when we say we are hungry.
But at the time when you're "starving", the logic behind what's really going on doesn't matter. You just want food and you want it now.
When you get to this point, how do you satiate yourself without destroying all of your efforts towards your weight loss for the week?
Here are a few tips:
1. Keep one of your favorite snacks in your purse or in your desk at all
That doesn't mean healthy if you don't like the taste. If you throw an apple in your purse but you don't particularly love apples, when that overwhelm comes on, you will not eat that apple. You will think you are
starving and way too "hungry" for that apple to even begin to have an effect. You'll head to your nearest "favorite food" place that will satisfy the hunger.
Pick a snack that you really love the taste of: maybe it's a fruit/nut power bar - maybe a banana or maybe something else. Pick a snack that works for you, that you really like, and next time the starving feeling
comes on you'll have something right there, and once you've eaten it, the binge feeling has come and gone.
2. Check if that hunger feeling really means you're thirsty
Most of the time when you feel hungry, you are dehydrated. Get a large glass of water full of ice with Fresh squeezed lemon and see how you feel afterwards.
3. If you didn't put your favorite snack in your purse?
Instead of using the starving excuse as a chance to stop at Starbucks for a large muffin, croissant and moccachino, go find your favorite snack immediately!! Think of what you would have put in your desk or purse and simply go purchase that to eat now.
4. What if you give in anyway?
Lastly, if you are starving and you do head to the nearest pizza place and scarf down 4 times as much as you usually do, don't make it the end of the world. Don't use that incident as the reason for saying, well, I messed up, might as well have pasta and that hot fudge sundae I've been craving as well.
Don't stack it with all the other things you were disappointed with in yourself that day. You were "starving", you ate a lot, and that's all it is. Commit to making just the next meal, just one meal one that follows your regimen and makes you have energy and feel great and don't look back.