YOU on a Diet .....

[PrairieMystic]

I make a homemade veggie soup that is really filling and no fats. I use almost any kind of vegetable that may be in the fridge, always onions, garlic, celery and some kind of bean (usually kidney or romano) and barley with a low salt powdered soup base that I buy in bulk.
Does this fit in okay with the You on a diet plan? I find it so filling and really tasty.

[jezzie]

Absolutely. It's perfect. YOU really likes vegetable soup.


•Super News About Soup

If you choose soup when hunger strikes, you could be placing yourself on the path to weight loss.

In a year long study of overweight people on a reduced-calorie diet, snacking on soup each day led to more weight loss than noshing on a calorie-equivalent amount of energy-dense snack foods.

The key difference: even though the soup and the high-energy snack had the same number of calories, the soup took up more space in people's bellies. Thus, the soup eaters felt less hungry later and ate less over the course of the day.

Snacking on foods that have a low ratio of calories to mass -- such as air-popped popcorn, vegetable broth-based soups, and fresh produce -- may help you eat fewer calories overall and aid weight loss efforts.

When incorporating soup into your weight-reduction plan, steer clear of cream-based varieties, which are high in fat and calories. Instead, choose soups with a base of chicken broth or vegetable broth and those loaded with vegetables, kidney beans, lentils, or brown rice to keep you satisfied and help you trim down.

In a study of overweight and obese people, those who ate two servings of low-energy dense soup per day as part of a reduced-calorie diet lost an average of almost 16 pounds over the yearlong study period.

The people who ate two servings of high-energy dense snack foods per day lost an average of just over 10.5 pounds -- 35 percent less than the soup-snacking group.

RealAge Benefit: Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger.
.

[jezzie]

Pre-Breakfast:
2 cups half decaf with evaporated milk
almnds

Breakfast:
slow-cooked oatmeal w/evaporated milk, cinnamon
orange

Snack:
home made pineapple/banana smoothie

Lunch:
large salad w/salmon

Snack:
V-8
peanut butter on Wasa

Lazy Dinner:
2 Kashi Honey/Flax bars
apple

[jezzie]

•Pick Up the Peppermill

Adding a little spice to your life by sprinkling your food with a generous supply of pepper just may help you nab more nutrition.

Plain old black pepper has many plusses. First, it doesn't contribute to high blood pressure, as does salt. Pepper also contains a phytochemical called piperine, which researchers believe may help the body better absorb nutrients from the foods to which it's added.

Studies have shown that piperine is absorbed very quickly across the intestinal barrier, which is why it may enhance the absorption of some nutrients.

One of the most ancient spices, pepper was mentioned in Chinese and Sanskrit texts a few thousand years ago. Research suggests that piperine, a plant chemical found in pepper, is easily absorbed in the intestines, causing better absorption of some nutrients.

Moreover, the volatile oil found in black pepper, as well as other spices such as cloves, nutmeg, and oregano, appear to have antibacterial qualities that inhibit food poisoning and spoilage. Preliminary studies also suggest that black pepper may protect against colon cancer.

[Sweeter-than-Splenda]

Hello!

Jezzie- I see you bought some Kashi snack bars! How do you like them? I think my favorite is the Trail mix ones..and the Choc chip cherry!

Oh and btw, the coconut oil, buckwheat honey, cinnamon spread on WW toast is awesome!!!! I just had some this morning!!

Menu for today:

B- egg, hot dog, WW toast w/ COBHC spread.

S- purple grapes

L- Natural PB and buckwheat honey on toast
fruit

S- cantalope

D- bacon, eggs, fruit

Have a great YOU day!

[jezzie]

The Honey/Flax are not exactly what I would call delicious.
I picked the flavor based on the counts ... fiber and protein.
I had originally bought them for my 'emergency food stash' box.

[jezzie]

.
Pre-Breakfast:
2 cups half decaf with evaporated milk
almnds

Breakfast:
slow-cooked oatmeal w/cinnamon
6 oz. V-8

Snack:
6 oz. soy milk
banana

Lunch:
whole wheat pasta w/sauce and parmesan
salad

Snack:
4 oz. 100% concord grape/pomegranate juice
2 deviled egg halves

Dinner:
cheeseburger
sweet potato
green beans
.

[PrairieMystic]

Dr. Oz is going to be on Oprah today. I can't wait. I hardly ever watch her show unless I know someone interesting is going to be on. This will be a good thing for me as I still don't have the book yet I found it in my one bookstore town but in Canada it costs $32 which I just didn't have when I was there but...I did find the book with the exercise video on ebay for a very affordable price. Can't wait till it gets here

[jezzie]

Dr. Oz is going to be on Oprah today.

I'll be watching too. In the summer I only watch the really good reruns.

WTG on finding the book at e-Bay. I've acquired many a book from there. Too many.
But I got my YOU on a Diet at Barnes & Noble. I was too impatient. Not smart.

[jezzie]

•Let's Ear It for Corn

Here's a kernel of information you'll appreciate: That corn on the cob you're cooking on the barbecue comes with a bushel of health benefits.

For starters, the yellow-hued veggie contains soluble fiber, which helps get rid of artery-clogging cholesterol.

Corn also is a supreme source of lutein, an antioxidant that may reduce your risk of colon cancer and age-related vision problems. And, as with beans, corn contains an abundance of the B vitamin, folate, which helps prevent birth defects. Best of all, a single ear of corn contains only 80 calories.

Corn is an excellent source of soluble fiber, which binds with bile, a cholesterol-laden digestive fluid produced by the liver. The body doesn't easily absorb soluble fiber, so as it passes out of the body, it takes the cholesterol with it.

Though you may have heard that oat and wheat bran are the best sources of cholesterol-fighting fiber, studies have shown that corn bran appears to be as effective at lowering cholesterol levels. Furthermore, soluble fiber helps keep the digestive tract running smoothly and decreases the incidence of certain cancers, diverticulitis, and inflammatory bowel disease.

RealAge Benefit: Reducing your total cholesterol to 160 mg/dl or lower can make your RealAge as much as 1 year younger.

[LibbyLottie]

I am beginning YOU today, and need support. Any advice for beginners? I have the book.

Libby

[LibbyLottie]

Originally Posted by LibbyLottie

I am beginning YOU today, and need support. Any advice for beginners? I have the book.

Libby

[LibbyLottie]

Sorry! Duh!

[jezzie]

Welcome aboard Libby.
I really need to refresh myself on the book. I keep saying it and don't do it.

Tips:

1) Eliminate: sugar, high fructose corn syrup, hydrogenated oil (which often masquerades
as partially hydrogenated oil) enriched flour and white foods

2) Add: foods like almonds, peanuts, or walnuts; bags of prechopped fruits and veggies;
dried fruit (apricots, cranberries); and edamame (soybeans)

3) Whole grains (bread, cereal, rice, pasta): provide the foundation of a healthful diet.

4) Fruits and veggies: Aim for four servings of fruit and five servings of vegetables daily

5) One of my my personal favorite things is Pick 'n Stick.
Pick a couple of breakfasts, lunches, and then stick to them.
Keeps away that 'I don't know what to eat' decision process except for dinner.

.

[LibbyLottie]

Thanks, Jezzie! I agree with the same breakfast and lunch. I have one whole egg and three whites, plus 3 pieces of turkey bacon...is this acceptable?

Where can we get an alternative foods list when needed?

[LibbyLottie]

Hi Prairie! I'm starting YOU today and wanted to say hello to you.....and am looking for support from y'all...

Good luck to you...

Libby

[LibbyLottie]

And hello to you, Sweetie Sweeter......any advice will be greatly appreciated.

After all these years of dieting and failing I know in my spirit that Dr. Oz and Dr. Roizen got it right. I hope I can be of use here and inspire y'all.

Love Oprah!

Libby

[jezzie]

Where can we get an alternative foods list when needed?

The book has two weeks worth of menus and recipes.

A smile for this morning.

[PrairieMystic]

LOL Jezzie
That picture looks just like me at the grocery store yesterday trying to decide which Cran juice to buy.

Hi Libby, nice to meet you. I haven't been on this plan long but already really feel a difference with the daily walks and no cravings so far.

Nice to have you around Libby!

[jezzie]

Pre-Breakfast:
2 cups half decaf with evaporated milk
handful almnds

Breakfast:
1 cup (dry measure) slow cooked oatmeal w/cinnamon
orange

Snack:
6 oz. soy milk
banana

Lunch:
whole grain rottini w/sauce and parmesan
salad

Snack:
6 oz. 100% concord grape/cranberry juice
6 walnut halves

Dinner:
brown rice/hot pepper sandwich on a WW tortilla
spinach
.

[jezzie]

Hi Splenda, Prairie, Libby

I'll expect to be off-line most of the day.
So I'll leave you with some info on my favorite fruit.



•Cheery News About Cherries

If you love chomping on cherries, check this out: This favorite summertime fruit packs a powerful combination of anti-aging antioxidants.

Cherries not only contain the well-known antioxidant, quercetin, they also come loaded with compounds called anthocyanins and cyanidin, which also have anti-inflammatory effects and prevent cell damage from free radicals. What's more, these little pleasures have heaps of vitamins A, C, and E, as well as a plentiful supply of potassium.

If your taste buds are tickled by slightly sour tastes, pucker up and try tart cherries; you'll pick up even more vitamin A and E.

To choose the choicest cherries, look for stems that are green. If they're too dark, it's a sign that the cherries are riper than you want them to be. Because cherries only keep for a few days, don't buy more than you think you can eat right away. To prolong their freshness, store cherries dry and only wash right before you plan to eat them.

RealAge Benefit: Getting the right amount of antioxidants and antioxidant vitamins C and E in diet or supplements can make your RealAge 6 years younger.

[jezzie]

•All About WOMEN: The Best Calcium Source

Tablets, chews, fortified juices, dairy products -- where should you get your calcium?

One recent study suggests dairy is best, with a calcium supplement thrown in for good measure. In the study, women who got at least 70 percent of their calcium from dairy -- and the rest from supplements -- had better bone mineral density than the supplement-only group.

Healthy Sources Abound

It's not clear why calcium from dairy beat the supplemental stuff in a study. It may be that dairy favorably affects estrogen balance, making for stronger bones. But more research is needed to confirm the study results.

Calcium Do's and Don'ts

And the study findings don't mean you should ditch your calcium chews. Just don’t forget to seek out calcium from foods, too, especially because a lot of food sources provide other good-for-the-body nutrients, like vitamin D and protein.

Consider low-fat yogurt (415 mg calcium per cup), Parmesan cheese (390 mg per ounce), low-fat milk (290 mg per cup), and -- if you're not into dairy -- soymilk (300 mg per cup), canned pink salmon (215 mg per half cup), and cooked spinach (180 mg per cup). A balanced, nutritious diet can make a serious dent in your calcium needs.

RealAge Benefit: Getting 400 IU of vitamin D and 1,200 milligrams of calcium per day can make your RealAge as much as 1.3 years younger.

[jezzie]

.
Pre-Breakfast:
2 cups half decaf with evaporated milk
almnds

Breakfast:
1 cup slow-cook oatmeal (dry measure) w/cinnamon, SF syrup
orange

Snack:
homemade smoothie

Lunch:
PB & J sandwich on organic 7 grain w/flax bread
salad w/ranch

Snack:
4 oz. 100% cranberry/concord grape juice
banana

Dinner:
four cheese whole wheat tortellini in tomato sauce
apple
.

[gina1]

hi everyone i am starting YOU today!!! very excited to be able to eat a variety of foods. i am doing pick and stick i'lll have B- kashi w/skim L- veggie burger on whole wheat english muffin and D- aloha chicken SNs- almonds & bananna smoothie.

[jezzie]

Welcome aboard gina. Nice to meet you. The more the merrier.

I was pleasantly surprised at how good WW English Muffins are.

[gina1]

i'm really feeling hungry so i ate a second snack this morning. i had raw veggies with just a little dip. hopefully my appetite will get smaller as i go along. should i eat when hungry? i feel like i have to break the habit of all day nibbling. do i? or is it just about making better choices? i also walked for 30 mins. i have small children so i couldn't get out so i walked in place and did some arm exercises with 3lb weights at the same time. i was winded and i did sweat. ( o.k. i'm done with 50?s hahaha) i'm so glad to have found this thread here!