No More Diets - Hunger Busting Food
6th September 2006
Contents
Feature Article:
* Hunger Busting Food
Recipe of the Week:
* Low Calorie Caesar Salad
New posts on the Think Slim Blog this week include...
* I'd hate this diet but...
* What Weight Loss Can Do for You
* Which Diet Foods to Choose
Hi!
My kitchen building work is progressing well which means I have been unable to cook anything for over a week and no sink to do the washing up either - a definite challenge for healthy eating (in fact, a challenge for much eating at all as there are always either workmen or missing floorboards in front of the old fridge!). Thank goodness we have been invited to eat every night by my parents in law otherwise it would have been wall-to-wall take-aways on throw-away plates and eating out.
And then we shared our weekend with the guy laying the floor tiles ... but anyway I hope the electricity is less erratic this week so I can actually get some work done on my PC and finally get this newsletter out.
Hope you're having a good week
Love
Janice Elizabeth
Personal Weight Loss coach
http://www.SimplySlimming.com
"The friendliest place to lose weight on the web"
P.S. I'm so excited about the results everyone is getting on my 8 week coaching program "The Weight Loss Handbook". Check it out at http://www.weightlosshandbook.com
P.P.S If you've missed any issues of this ezine, you can find all 53 of them on the No More Diets back issues blog at http://nomoredietsezine.blogspot.com
Feature Article : Hunger Busting Food
When you want to lose weight it's no good eating food that leaves you feeling empty and unsatisfied and just living with the inevitable hunger which follows. Sheer willpower may get you through the first few days but if you have a reasonable amount of weight to lose you won't be able to keep your motivation going through weeks and months of feeling hungry or unsatisfied all the time.
This is where your choice of food comes in.
You CAN lose weight simply by eating less of your usual foods but sometimes you have to eat a lot less if you have been eating large portions of unhealthy foods. If this leaves you hungry, how long would it be before the portion sizes creep up again and the weight loss stops?
You CAN lose weight by eating a lot of salads and vegetables and plain grilled chicken or fish - but how long before you bore yourself out of your weight loss program?
You CAN lose weight by cooking new delicious healthy recipes which are both satisfying to your taste buds and fill you up. But how much time do you have for this and how long will it be before you start relying on your old familiar quick-to-get-on-the-table meals?
The answer is to compromise. Eat a little of the familiar food you love. Fill up with salad and vegetables and some whole grain carbohydrates. And mix it up on other days with some new healthy recipes for a change and the odd quick meal with plain grilled chicken or fish. If you don't have much time make sure you plan ahead so that you always have a healthy meal of some kind available.
You don't have to follow a rigid plan but some kind of meal planning to suit your own preferences and circumstances definitely helps.
When you're planning your meals, try and remember ...
1. Warm foods tend to be more satisfying than cold - especially in cooler weather. Sometimes salad just doesn't feel like a meal. Think of how you feel after a bowl of warming soup versus a plateful of lettuce leaves and shredded carrots. Stews are good too. If you want to serve salad on a colder day think about adding some warmer ingredients such as cooked mushrooms, chicken or bacon.
2. If you know you're going to feel like something sweet after dinner and will need it to feel satisfied (despite all the diet books saying have a piece of fruit), plan for your treat. Decide on a single delicious handmade chocolate, a small scoop of ice cream or whatever and enjoy it - slowly - to get maximum benefit from the calories!
3. Always eat some lean protein at every meal. It makes a more balanced meal and helps keep you satisfied for longer. If you eat only carbs you'll be hungry again within a short time.
4. Plan for some healthy snacks too. Snacks such as a handful of mixed nuts and raisins, half a hard boiled egg and an apple or peanut butter on a rye crisp bread will keep you going without adding too many calories provided you're taking care with your meals too.
5. Remember portion sizes and don't buy or cook too much unless you know you can stop eating when it counts.
Copyright 2006, Janice Elizabeth Small
By putting in place my simple system you will lose weight steadily week by week and stay in great shape without dieting for the rest of your life.
Discover the 24 keys to permanent and healthy weight loss at http://www.weightlosshandbook.com
Recipe of the week : Low Calorie Caesar Salad
Add chicken or chopped ham for a more substantial lunch.
Serves 4
175 calories a serving
1 large cos or Romaine lettuce, washed and torn into pieces
3 slices bread, cubed
1 tablespoon olive oil
half teaspoon garlic salt
10 cherry tomatoes, halved
1 hard-boiled egg, shelled and quartered
half a cucumber, chopped
20 black olives, pitted
half a red onion, sliced
4 tablespoons grated low-fat cheese
Dressing
2 tablespoons lemon juice
2 cloves garlic, peeled and crushed
8 tablespoons low-fat soured cream
8 tablespoons skimmed milk
2 tablespoons Dijon mustard
Heat the oil in a pan and toss the bread with the garlic salt and a little black pepper until golden brown all over. Meanwhile whisk all the dressing ingredients together. Put the lettuce in a bowl and mix with half the dressing. Top with the tomatoes, cucumber, olives and onion slices. Drizzle on the remainder of the dressing then add the cheese, croutons and egg quarters.
New on the members' site this week
In the Recipes section:
* Mediterranean Chicken Ragout
* Potato and Bacon Salad
* Carrot and Sweetcorn Chowder
On The Forum ( Anything Else to Share Section)
* How Clutter Affects Your Weight
Have a great week
Love
Janice Elizabeth
P.S. I hope you enjoyed this newsletter. If you have any comments or suggestions for future issues, please let me know.
P.S. Know anyone else who would like a copy of this ezine? Please pass it on. If you received this from a friend you can get your own copy at http://www.SimplySlimming.com Look for the link to "Free report".
Legal and admin
Copyright 2006, J. Small All Rights Reserved.
This newsletter provides information for general purposes only and is not intended as a substitute foe medical or health advice from professionals. The accuracy, completeness and suitability of the material for your needs has not been assessed or verified and cannot be guaranteed. This disclaimer also applies to any recommendations or links within the newsletter. You bear responsibility for your own health research and decisions. Please consult with a professional health care advisor before embarking on a weight loss or exercise program or making any personal health decisions. No liability can be accepted for the use made of any information contained within the newsletter or obtained by following any links or recommendations within it. If you do not wish to accept the above conditions you may not use our materials.
Contents
Feature Article:
* Hunger Busting Food
Recipe of the Week:
* Low Calorie Caesar Salad
New posts on the Think Slim Blog this week include...
* I'd hate this diet but...
* What Weight Loss Can Do for You
* Which Diet Foods to Choose
Hi!
My kitchen building work is progressing well which means I have been unable to cook anything for over a week and no sink to do the washing up either - a definite challenge for healthy eating (in fact, a challenge for much eating at all as there are always either workmen or missing floorboards in front of the old fridge!). Thank goodness we have been invited to eat every night by my parents in law otherwise it would have been wall-to-wall take-aways on throw-away plates and eating out.
And then we shared our weekend with the guy laying the floor tiles ... but anyway I hope the electricity is less erratic this week so I can actually get some work done on my PC and finally get this newsletter out.
Hope you're having a good week
Love
Janice Elizabeth
Personal Weight Loss coach
http://www.SimplySlimming.com
"The friendliest place to lose weight on the web"
P.S. I'm so excited about the results everyone is getting on my 8 week coaching program "The Weight Loss Handbook". Check it out at http://www.weightlosshandbook.com
P.P.S If you've missed any issues of this ezine, you can find all 53 of them on the No More Diets back issues blog at http://nomoredietsezine.blogspot.com
Feature Article : Hunger Busting Food
When you want to lose weight it's no good eating food that leaves you feeling empty and unsatisfied and just living with the inevitable hunger which follows. Sheer willpower may get you through the first few days but if you have a reasonable amount of weight to lose you won't be able to keep your motivation going through weeks and months of feeling hungry or unsatisfied all the time.
This is where your choice of food comes in.
You CAN lose weight simply by eating less of your usual foods but sometimes you have to eat a lot less if you have been eating large portions of unhealthy foods. If this leaves you hungry, how long would it be before the portion sizes creep up again and the weight loss stops?
You CAN lose weight by eating a lot of salads and vegetables and plain grilled chicken or fish - but how long before you bore yourself out of your weight loss program?
You CAN lose weight by cooking new delicious healthy recipes which are both satisfying to your taste buds and fill you up. But how much time do you have for this and how long will it be before you start relying on your old familiar quick-to-get-on-the-table meals?
The answer is to compromise. Eat a little of the familiar food you love. Fill up with salad and vegetables and some whole grain carbohydrates. And mix it up on other days with some new healthy recipes for a change and the odd quick meal with plain grilled chicken or fish. If you don't have much time make sure you plan ahead so that you always have a healthy meal of some kind available.
You don't have to follow a rigid plan but some kind of meal planning to suit your own preferences and circumstances definitely helps.
When you're planning your meals, try and remember ...
1. Warm foods tend to be more satisfying than cold - especially in cooler weather. Sometimes salad just doesn't feel like a meal. Think of how you feel after a bowl of warming soup versus a plateful of lettuce leaves and shredded carrots. Stews are good too. If you want to serve salad on a colder day think about adding some warmer ingredients such as cooked mushrooms, chicken or bacon.
2. If you know you're going to feel like something sweet after dinner and will need it to feel satisfied (despite all the diet books saying have a piece of fruit), plan for your treat. Decide on a single delicious handmade chocolate, a small scoop of ice cream or whatever and enjoy it - slowly - to get maximum benefit from the calories!
3. Always eat some lean protein at every meal. It makes a more balanced meal and helps keep you satisfied for longer. If you eat only carbs you'll be hungry again within a short time.
4. Plan for some healthy snacks too. Snacks such as a handful of mixed nuts and raisins, half a hard boiled egg and an apple or peanut butter on a rye crisp bread will keep you going without adding too many calories provided you're taking care with your meals too.
5. Remember portion sizes and don't buy or cook too much unless you know you can stop eating when it counts.
Copyright 2006, Janice Elizabeth Small
By putting in place my simple system you will lose weight steadily week by week and stay in great shape without dieting for the rest of your life.
Discover the 24 keys to permanent and healthy weight loss at http://www.weightlosshandbook.com
Recipe of the week : Low Calorie Caesar Salad
Add chicken or chopped ham for a more substantial lunch.
Serves 4
175 calories a serving
1 large cos or Romaine lettuce, washed and torn into pieces
3 slices bread, cubed
1 tablespoon olive oil
half teaspoon garlic salt
10 cherry tomatoes, halved
1 hard-boiled egg, shelled and quartered
half a cucumber, chopped
20 black olives, pitted
half a red onion, sliced
4 tablespoons grated low-fat cheese
Dressing
2 tablespoons lemon juice
2 cloves garlic, peeled and crushed
8 tablespoons low-fat soured cream
8 tablespoons skimmed milk
2 tablespoons Dijon mustard
Heat the oil in a pan and toss the bread with the garlic salt and a little black pepper until golden brown all over. Meanwhile whisk all the dressing ingredients together. Put the lettuce in a bowl and mix with half the dressing. Top with the tomatoes, cucumber, olives and onion slices. Drizzle on the remainder of the dressing then add the cheese, croutons and egg quarters.
New on the members' site this week
In the Recipes section:
* Mediterranean Chicken Ragout
* Potato and Bacon Salad
* Carrot and Sweetcorn Chowder
On The Forum ( Anything Else to Share Section)
* How Clutter Affects Your Weight
Have a great week
Love
Janice Elizabeth
P.S. I hope you enjoyed this newsletter. If you have any comments or suggestions for future issues, please let me know.
P.S. Know anyone else who would like a copy of this ezine? Please pass it on. If you received this from a friend you can get your own copy at http://www.SimplySlimming.com Look for the link to "Free report".
Legal and admin
Copyright 2006, J. Small All Rights Reserved.
This newsletter provides information for general purposes only and is not intended as a substitute foe medical or health advice from professionals. The accuracy, completeness and suitability of the material for your needs has not been assessed or verified and cannot be guaranteed. This disclaimer also applies to any recommendations or links within the newsletter. You bear responsibility for your own health research and decisions. Please consult with a professional health care advisor before embarking on a weight loss or exercise program or making any personal health decisions. No liability can be accepted for the use made of any information contained within the newsletter or obtained by following any links or recommendations within it. If you do not wish to accept the above conditions you may not use our materials.
posted by Jan at 11:55 AM
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