http://cheaphealthygood.blogspot.com/20 ... -than.html
One of the things I like about No-S is that what you do to lose weight is exactly the same thing you do to maintain the weight loss. I don't agree with the weekly weighing, though (this from someone who is supposed to weigh daily!!); I think weekly is too often. Monthly is enough.
While I was waiting in the doctor's office this week, I saw this article:
http://www.webmd.com/diet/features/whic ... ht-for-you_
In the part about the Sonoma (Mediterranean) diet, I read this:
So watch out that your food doesn't taste too good!!Fernstrom likes the Sonoma Diet’s "cool name," but says there’s really nothing special about it. "It’s just a twist on a moderate diet." The food is delicious, but it might be too much of a good thing, she adds.
"It shouldn’t taste too good because people are going to have trouble having a small amount," she says. "You do want to enjoy food, but you still have to moderate the portions."
I have mixed feelings about snacks. I think some of the "reasons" to snack look like excuses to eat more or just weird thinking: eat now so you don't eat more later. On the other hand, I don't think planned snacks are as much of an issue as the mindless snacking we do. That will be covered in the next issue of her newsletter.Is Snacking Really Healthy?
by Dinneen Diette
Today people seemed more confused than ever about food - when to eat, what to eat, how to eat - and the list goes on. I’m going to help demystify a question I get asked often, “Should I SNACK?†It seems simple enough, but surprisingly it has turned into a confusing area.
In recent years the snacking reputation hasn’t been so great. Most of the foods that have dominated as snack foods over the last decade (or two) haven’t been the healthiest choices.
Think of the times you’ve grabbed a handful of candy at a colleague's desk, bought a cookie from the coffee shop, or eaten a bag of chips from the vending machine. They provide a lot of calories without much nutrition.
And that doesn’t include the calories we might drink. There are the sodas, highly caffeinated so-called energy drinks, and the upscale versions of coffee such as hot and cold lattes and mochas. These often pack a hefty punch of calories and may also supply a good lump of the day’s sugar, fat and unhealthy carbohydrates!
So yes, snacks and snacking has gotten a bad rap lately, but snacking is good for you. However, WHEN to snack, WHY to snack, and WHAT you snack on are key.
When to Snack
The timing of your snack can also help keep your healthy lifestyle and diet on a good track. The more hungry you are when you're snacking, the more likely you are to overeat. But if you go too long between meals, you can get low on energy and become overly hungry. So reach for a snack before you become ravenous.
So when should you snack? Here are some possible scenarios of when to snack:
• When your energy level is flagging
• If mealtime is 1-2 hours away but you’re hungry now
• If you need a pre- or post-workout pick me up
• If you’re on a long walk or hike and need extra energy
• If you’re on a long car or road trip and won’t be able to stop for a meal for a few hours
• Mid-morning, when breakfast just wasn’t enough but lunchtime is a few hours away
Why Snack?
Snacking is great for keeping your blood sugar under control, keeping your mood on an even keel, and even helps with appetite and weight control. That’s right. It can help you keep your weight under control.
As I mentioned earlier, if you wait to eat until you’re ravenous, you will most likely overeat. But eat a snack when you’re hungry (but not famished), chances are you will eat less at your next meal.
Also spreading out your calories throughout the day is a benefit. Generally, it’s not a good idea to eat a large percentage of your daily calories in one setting. Best to spread them out evenly to 3 regular meals or 4 smaller meals.
What to Snack On?
So now you know that snacking is healthful and why you should snack, but now you’re thinking “WHAT exactly should I snack on?â€
Best to snack on foods that blend good carbohydrates and protein as they provide energy. Good carbohydrates provide readily available fuel for your body, while protein increases the brain's dopamine levels, thereby boosting alertness.
For a snack with staying power, pick something that also has fiber. The fiber will help keep you full so you won’t be reaching for another snack an hour later. Besides, the added benefit of fiber is that its been shown to lower cholesterol and has other heart healthy advantages.
Also snack on foods that are truly all-natural (and not just pretend to be). Unfortunately, many so-called "healthy" snacks and bars today are loaded with ingredients that even a nutrition expert like me cannot pronounce (nor understand!) “If you can’t read it, don’t eat it†- that’s my motto. In addition, best to keep to whole foods or foods without preservatives.
Here are some of my favorite snacks:
• Apple with a few slices of cheese (for protein)
• A handful of raw nuts or trail mix (just don't overdo it! And I also make my own trail mix. Cheaper and often healthier than store-bought)
• Cut up veggies with hummus
• A fruit smoothie (you can add a protein powder too if you'd like)
• Plain yogurt, and add your own fruit and/or honey for sweetness (the 'flavored' or 'fruit added' yogurts are often loaded with sugar)
• Whole wheat bread or crackers with peanut butter (all-natural peanut butter is best) or with a slice of turkey
So next time you ponder the question, “to snack or not to snack?â€, remember snacking can be part of a healthy diet. Just remember the when, why and what and you'll have lots of energy!
© 2009, Dinneen Diette. All Rights Reserved.
