YOU on a Diet .....

[jezzie]

•Honey Bee Good

About to sweeten your tea with honey? What kind? It matters.

Until recently, if you asked a nutritionist about the pros and cons of, say, lightly processed "raw" sugar versus honey, table sugar, brown sugar, molasses, fructose, or maple syrup, you'd hear this exasperated chant:

"Sugar is sugar is sugar."

No longer. Several studies have found that buckwheat honey -- dark, rich, and malty -- has an unusual number of age-fighting antioxidants in addition to serious sweetening power.

Okay, we know you probably don't have a yellow-capped squeezy bear of buckwheat honey in your pantry. But the next time you're in a natural-foods grocery or speciality market, pick up a jar.

Although several types of honey have some antioxidant effects, researchers have pronounced buckwheat honey far and away the star. And buckwheat itself (think pancake mixes, Japanese soba noodles) is being investigated as a "functional food," thanks both to its high levels of protein, fiber, and minerals, and its lab-tested ability to reduce body fat and cholesterol and even prevent gallstones.

So the next time you're making yourself a cuppa, try sweetening it with something that's got a lot more going for it than sugar's empty calories.

RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.
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[jezzie]

Well here's one way for me to start getting rid of artificial sweetners.
A cup of tea a day with honey would hit the spot.

Maybe my g'ma wasn't wrong when she gave me tea with honey for a chest cold.
(Hers also got a shot of Four Roses. )
.

[jezzie]

•Crunch Time

High-fiber breakfast cereals may be better for you than you think.

High-fiber foods not only help regulate digestion, but they also help keep insulin levels in check. In a study, men who ate high-fiber cereal experienced lower peak insulin levels than men who consumed low-fiber cereal.

Insulin control is an important part of type 2 diabetes prevention.

Aim to include in your diet at least 25 grams of fiber each day. You can do this by eating high-fiber foods such as whole grains, broccoli, and dried peas. Fiber is the indigestible part of fruits, vegetables, and whole grains that helps you to feel full and regulates digestion.

It helps control blood sugar levels by slowing absorption in the digestive tract.

In a study, a group of men with hyperinsulinemia, a condition that indicates insulin resistance and an increased risk of developing type 2 diabetes, did not experience the same insulin spike with high-fiber cereal as they did when they had eaten low-fiber cereal.

Future studies will help determine if a high-fiber diet can help people with pre-diabetes to control, and possibly reverse, insulin resistance.

RealAge Benefit: Eating a high-fiber diet can make your RealAge up to 3.5 years younger.
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[jezzie]

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

Breakfast:
1 cup Fiber One w/evaporated milk and raisins
banana

Snack:
8 oz. soy milk
pineapple

Lunch:
whole wheat pasta w/sauce and parmesan
salad

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

Dinner:
salmon (baked in garlic, olive oil/vinegar)
broccoli
.

[jezzie]

•Where the Wild Cravings Are

That supersize bag of chips and gallon of caramel-swirl ice cream didn't just jump into your grocery cart. So what happened?

There may actually be a very scientific reason why the jumbo bag of frozen Brussels sprouts didn't leap into your cart instead, especially if you were shopping while hungry.

Sweet and Salt Sensitive

In a study, researchers recently tested healthy men's ability to taste salty, sweet, and bitter solutions. Turns out that when the men had skipped a meal, their taste buds were more tuned-in to sweet and salty flavors, but not so much the bitter ones -- think broccoli, Brussels sprouts, and lots of other veggies.

Researchers suspect that our bodies may have been hardwired since ancient times to associate "sweet" and "salty" with "safe to eat," so these flavors may be more likely to trigger eating, especially when the body needs energy.

Hunger-Control Central

Now that you understand the craving, maybe you'll have more willpower the next time the candy aisle is calling. Here's another way to control your eating habits: Eat three square meals a day, plus a snack, so you never get ravenous.

RealAge Benefit: Maintaining a constant desirable weight can make your RealAge 6 years younger.

[jezzie]

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

Breakfast:
1 cup oatmeal (dry measure) w/cinnamon, raisins
banana

Snack:
1/4 lb. of cherries

Lunch:
whole wheat pasta w/sauce and parmesan
salad w/oil & vinegar

Snack:
walnuts
apple

Dinner:
sweet potato topped w/chili
asparagus
.

[Sweeter-than-Splenda]

Good morning!!!

That was interesting about "buckwheat honey." I've never heard of it, but will have to look for it. Have you tried it yet?

I noticed you drink evaporated or soy milk. IS there a reason? Or do you just like it. I was just curious and thought maybe I shouldn't be drinking skim milk. I have heard milk has sugar in it. Is that true? How does evaporated and soy milk taste?

Well, it is official..I am NOT going to weigh myself for a looooongggg time!!! LOL The scale is NOT my friend!!! It's not budging and it gets me all upset. I did measure myself today though and have lost a total of 4 1/2 inches (all over) 1 1/2 around the waste So that is a good thing and what is most important...Right???

Menu for today:

PB- coffee
kashi snack bar

B- Slimfast low carb choc shake

S- almonds

L- Steel cut oats w/ cinnamon, flax, splenda
Splash of Skim milk

S- fresh strawberries w/ 1% LF cottage cheese, w/ cinnamon

D- Grilled chicken
salad w/ vinegar and oil dressing
fruit

Have a great day!

[Sweeter-than-Splenda]

LOL, I just read my post (forgot to proof read it) I meant "waist" not "waste" LOL "Duh!" *smacks myself on forehead*

[jezzie]

That was interesting about "buckwheat honey." I've never heard of it, but will have to look for it. Have you tried it yet?

I noticed you drink evaporated or soy milk. IS there a reason? Or do you just like it. I was just curious and thought maybe I shouldn't be drinking skim milk. I have heard milk has sugar in it. Is that true? How does evaporated and soy milk taste?

No I haven't bought the honey yet but I will. As soon as I get to Mother Earth's.

I like vanilla soy milk. I prefer light cream in coffee. Evaporated milk is my second choice.
Not a really good choice but I strongly dislike skim milk, or even regular milk, in coffee.

Yes, milk has a natural sugar in it.

Measurements are the best! Especially the waist. Throw that scale away girlfriend.
.

[jezzie]

[jezzie]

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

Breakfast:
1 cup oatmeal (dry measure) w/cinnamon, sf syrup
banana

Snack:
vanilla/hazelnut tea
fruit c*cktail

Lunch:
whole wheat pasta w/sauce and parmesan
salad

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

Dinner:
tuna salad sandwich on organic 7 grain w/flax bread
1.2 sweet potato

.

[Sweeter-than-Splenda]

Originally Posted by jezzie

Measurements are the best! Especially the waist. Throw that scale away girlfriend.
.

I totally agree! I will NOT be weighing myself!! I'll just use my clothes and tape measure as my guide.

Menu for today:

PB- coffee and kashi snack bar

B- Steel cut oatmeal w/ raisons and skim milk

S- handful of almonds

L- Slimfast low carb choc shake

S- strawberries and 1% cottage cheese w/ cinnamon

D- Spagetti on Dreamfields pasta
salad w/ vinegar, oil dressing
fruit

Exercise: 2 mile walk, weight machines

Loved the "big bones" comic too!

Have a great day!

[jezzie]

•Apricot Delight

A sweet dried fruit may help control blood pressure.

A small handful of apricots contains 480 milligrams of potassium, a mineral found in many fruits and vegetables. Research shows this mighty mineral helps control blood pressure. Mix dried, chopped apricots with a handful of nuts and seeds for a high-protein, mineral-rich trail mix.

Your body uses calcium, magnesium, and potassium to regulate blood pressure. Inadequate amounts of these minerals may contribute to high blood pressure.

A recent study compared the blood pressure-lowering effects of potassium chloride, a mineral salt found in some blood pressure medications, and potassium citrate, the naturally occurring form of potassium found in fruits and vegetables.

Researchers determined both forms of potassium may help significantly lower blood pressure. Potassium treatment lowered systolic blood pressure by about 13 points in study participants, and it lowered their diasystolic blood pressure by approximately 5 points, compared to a baseline measurement.

In addition to dried apricots, other potassium-rich foods include bananas, cantaloupe, honeydew melon, watermelon, potatoes, squash, tomato paste, sole, salmon, orange juice, and grapefruit juice.

Although getting the right amount of potassium can be a good way to help control your blood pressure, talk to you healthcare provider to determine what other possible treatments, including medication, are appropriate for you.

Follow your healthcare provider's advice regarding diet, exercise, and medication to help keep your blood pressure in check.

RealAge Benefit: Eating a diverse diet that includes 4 servings of fruit per day can make your RealAge as much as 4 years younger.

[jezzie]

How long does your two mile walk take?

Pre-Breakfast:
2 cups half decaf with evaporated milk
almnds
1/2 sweet potato

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

Snack:
Dan Active smoothie

Lunch:
PB & J sandwich on organic 7 grain w/flax bread
spinach, cucumber, red bell pepper w/ranch

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

Dinner:
four cheese whole wheat tortellini in tomato sauce
.

[Sweeter-than-Splenda]

Hi Jezzie!

It takes me 40 minutes to walk 2 miles. I usually do it on a indoor cushioned track or on a treadmill, depending how crowded the track is.

Menu for today:

PB- coffee
Slimfast meal bar

B- steel cut oatmeal w/ raisons and skim milk
coffee

S- none

L- leftover spagetti w/ Dreamfields pasta
pear

S- strawberries w/ 1% cottage cheese and cinnamon

D- 2 egg omelette (one yolk) w/ LF cheese, bacon bits
apple

[jezzie]

I walk back and forth in the basement.
It would take me 42 minutes to do two miles.

•3 Veggies That Make Your Brain Younger

Broccoli, cauliflower, and cabbage. Consider them a facelift for your brain.

The Big Memory Reveal
Think cruciferous for cancer protection, too. Here’s why.Women who filled out a food-intake questionnaire demonstrated some pretty significant memory muscle on tests when their questionnaires revealed a true love for all things cruciferous (as well as leafy and green, like spinach).

In fact, the veggie-lovers’ test scores were more in line with those of women a couple of years younger. That means your brain could be 48 when the calendar says it’s 50. Not bad.

Mighty Nutrients
Researchers speculate that nutrients like lutein and folate, found in abundance in foods like spinach, may be part of the reason for the brain benefits that cruciferous and leafy green veggies confer.
.

[jezzie]

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

Breakfast:
1 cup Fiber One w/evaporated milk
orange

Snack:
8 oz. soy milk
banana

Lunch:
whole wheat pasta w/sauce and parmesan
salad

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

Dinner:
melted swiss cheese and spinach wrap
coleslaw
.

[Patlaf]

I really enjoy reading the YOU posts (especially with the cartoons). I've been doing the LGL diet which isn't too far removed from YOU, but it frowns on whole wheat bread, which I think is what caused my lack of loss on YOU. If I ever get to goal, I think YOU would be a fantastic way to maintain.

Congratulations on the 18 pounds Jezzie. Sweeter, I'm sure your losses will come with the exercise you are doing.

Pat

[jezzie]

I'm not familiar with LGL ... but it's great that it's working for you.
That's what it's all about.

Aren't we fortunate to have so many to choose from? (I think.)

Makes one wonder with all these options why so few "make it" in the war
against fat.

Thanks for the congrats. It's actually only 17 ponds in four months.
Math has never been my strong suit. laugh:

[Sweeter-than-Splenda]

Originally Posted by Patlaf

I really enjoy reading the YOU posts (especially with the cartoons). I've been doing the LGL diet which isn't too far removed from YOU, but it frowns on whole wheat bread, which I think is what caused my lack of loss on YOU. If I ever get to goal, I think YOU would be a fantastic way to maintain.

Congratulations on the 18 pounds Jezzie. Sweeter, I'm sure your losses will come with the exercise you are doing.

Pat

Hi Pat Thanks! I'm sure it will show up on the scale eventually. I have lost inches, so it IS working. I am gaining muscle which weighs more than fat, but it's a good thing! LOL And Jezzie, 17 lbs is awesome!!! KUTGW!!

It is great that we have so many choices, like Jezzie said. Is LGL the low glycemic load diet? I tried that one too. Bought the book and everything. I think YOU is food that is low glycemic too, but more choices maybe. I would miss my WW bread. I only allow it occationally, but it's nice that it is an option.

My menu for today:

PB- coffee
Trail mix (out of Kashi bars )

B- cottage cheese w/ purple grapes and cinnamon

L- steel cut oatmeal w/ raisons

S- fresh fruit

D- not sure yet. (I've got to go grocery shopping today)

Exercise- walked 2 miles, weight machines (for arms and back)
Have a nice day!

[Patlaf]

Hi Splenda,

Yes, LGL is the Low Glycemic Load and I find it such an easy way of eating that I'm afraid of weigh-in on Monday. I had to laugh when you said you had the book. I have just about every diet book ever written (YOU is by far the heaviest--makes for uncomfortable reading in bed). My irrational fear is that I have some sort of an accident, and the obit reads "fat lady found dead in apartment full of diet books" If ever there was a Who Wants to be a Millionaire program with all of the questions coming from diet books, I am sure LCF would be top heavy with millionaires.

Gotta go and move my slow twitch muscles.

Pat

[jezzie]

•Do This Exercise While You Web Surf

Wouldn't it be nice to have the washboard abs you saw in that online diet ad?

You can start by squeezing. No, not your abdominals. Your booty! Here's the three-step exercise you can do all day.

Walk your way to weight loss with this audiobook.
*Suck your belly button in tight.

*Squeeze your butt as if you’re trying to pull on a pair of too-tight jeans (pretend the top of your head is being pulled toward the ceiling by a string).

*Hold that position.

Do this often (on the elevator, waiting in line, at work, every time you walk somewhere) and you'll quickly firm up your middle by working your transverse abdominis -- the muscle that supports the abdominal wall. And you'll have better posture to boot.
.

[jezzie]

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

Breakfast:
1 cup oatmeal (dry measure) w/cinnamon, dried cranberries
orange

Snack:
8 oz. soy milk
banana

Lunch:
whole wheat pasta w/sauce and parmesan
salad
apple

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

Dinner:
grilled cheese sandwich on 7 grain w/flax bread
Yogurt Parfait from McDonalds
.