Thursday's Tid-bit: Sparkpeople.com

I think I tell everyone I know about this fabulous website! I absolutely love Sparkpeople.com. I think I'm addicted to this site. Where else can you get nutritional information, a place to track your food & workout plans & great support?? And it's ALL FREE!! Did you hear me?? FREE!!!

They are like the best little known secret in cyber world!! This site has helped me so much on my weight loss journey. This article found here is only one of the many reasons. Check out the website! Tons and TONS of information available to everyone!!!
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Tips to Stay Full LongerBeat Hunger and Boost Satisfaction
-- By Becky Hand, Licensed & Registered Dietitian

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No doubt about it, hunger is unpleasant. In fact, it can be downright embarrassing when your tummy grumbles for your attention at the most inopportune times. When you’re watching your calorie intake to lose or manage your weight, there will be days when you might experience ongoing hunger, even when you’re eating at the top of your calorie range. It can be so distracting and debilitating that you’re ready to throw in the towel. If deprivation is what eating healthy is all about, then forget it! Not so fast. Don’t give up on your new way of eating until you add what could be the missing ingredient back into your eating and weight loss program.
What's the elusive “secret” to feeling fuller, longer?
Satiety. Satiety (sa-TIE-e-tee) is that wonderfully pleasant feeling of fullness you get as you eat, when you’re no longer hungry, but aren’t overly stuffed or uncomfortable. You are just satisfied beyond desire. The more satisfied you feel after a meal, the less you’ll eat later. So how do you increase satiety without eating MORE? When making food choices, it’s still important to meet the nutrition recommendations outlined in your SparkDiet. But if you’re having problems staying full, adjust your meals and snacks to incorporate these tips:

Eat More Low Density Foods
Calorie density refers to the number of calories per gram of food. Foods that are HIGH in calorie density contain a high number of calories per gram; foods that are LOW in calorie density contain a low number of calories per gram. Calorie density is the key to feel full without overeating. When you eat too many calorie dense foods, you’ll end up consuming a lot of calories to fill your belly. If you focus on low calorie density foods, you can fill up on fewer calories because low density foods contain a lot more water, which adds weight and volume to the food, but no calories.

Just drinking a glass of water along with the meal does not provide the same degree of satiety. Research has shown that to reduce hunger and boost fullness, the water has to be in the food. Why? Because there are separate mechanisms in the brain to control hunger and thirst. If the food you eat contains the water, it will stay in the stomach longer while the food is being digested. Beyond that, there is also the psychological component of eating food versus drinking water. When you eat food, even water-rich food, you get more sensory stimulation because you have more food going through your mouth and you’re eating for a longer period of time, both of which help you feel more satisfied with your meal. The following are all water-rich food choices with about 90% bound water. They can have a great impact on the calorie density of your diet.

EAT MORE broth-based soups like chicken broth and vegetable broth.
EAT MORE leafy greens like lettuce, baby spinach and mixed salad greens with fat-free dressing.
EAT MORE fruits like apples, blueberries, cantaloupe, grapefruit, oranges, peaches, strawberries and watermelon.
EAT MORE non-starchy vegetables like asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes and winter squash.
TIP: Start your meal with a bowl of broth-based soup or low-calorie leafy green salad to fill up on fewer calories. Turn to non-starchy vegetables when you get the munchies.

Fill Up on Fiber

Fiber contains only 1.5 to 2.5 calories per gram, while other carbohydrates contain 4 calories per gram. Fiber-rich foods also necessitate more chewing and slow the passage of food through the digestive tract. The fiber in carbohydrates helps prevent those peaks and valleys in blood sugar levels that can cause cravings and poor food choices. They also may stimulate a satiety hormone in the brain.
EAT MORE fiber from whole grains, fruits and vegetables with skins, beans, lentils and legumes. Aim for 25-35 grams each day to help reduce your calorie intake and increase your satiety level.


TIP: Avoid refined carbohydrates (like white bread, white rice, white pasta and sugar). When eaten alone, refined and simple carbohydrates can wreak havoc on satiety by causing rises and falls in blood sugar which trigger hunger every few hours.

Lean on Protein
Studies suggest that protein appears to help prolong satiety more than carbohydrates or fat can. Continue eating the amount of protein that your SparkDiet recommends, since consuming even a little bit of protein with each of your meals and snacks will help you stay full. Meeting your protein needs is important, but eating more protein than your body needs will NOT boost your metabolism.
EAT MORE lean protein from meats, chicken, seafood, low-fat dairy, legumes, lentils and soy products.

TIP: Prepare your meat using low-fat cooking methods like grilling and baking.

Fit in the Fat
Cutting fat intake reduces the calorie density of a food. In other words, you get a bigger portion of food for the same calories when it has fewer fat grams. However, if you go too low in fat you won’t enjoy the flavor, texture or satiety of your food. Plus dietary fat is essential for staying healthy.
EAT ENOUGH fat to meet the fat recommendations in your SparkDiet. This will bring the pleasure and satisfaction back to your meals so you’re less likely to overeat later.

TIP: Eliminate fat where you don’t need it, opting for reduced fat foods instead of full fat versions. Select low-fat dairy products, low-fat salad dressings, low-fat mayonnaise, etc. and limit saturated and trans fats.

Go Nuts
Nuts have been shown to have a very positive impact on satiety because of their protein and fiber content. A SMALL handful of these nutritious nuggets will often hold you over until your next meal. Of course, portion control is important because nuts and seeds are high density foods.
Choose nuts like peanuts, almonds, walnuts, cashews and others. Even seeds make good choices.

TIP: Keep your portions in check! One serving of nuts or seeds is about the size of a golf ball.

Drink Up!
Drinking plain old water can help with your weight management program, especially if you are substituting calorie-containing beverages like regular soda, juice and sweetened coffee for water, which is healthy and calorie-free. For some people, drinking water throughout the day also keeps their hands busy so that they’re less likely to eat out of habit or boredom.

DRINK MORE water throughout the day, aiming for about 8 cups total. Some calorie-free beverages can make good choices, but moderation is important. Check out these beverage guidelines to meet your body’s needs.

TIP: Don’t drink your calories. Calories from beverages add up quickly and affect your weight. Most people don’t pay attention to the number of calories they drink, and that can hurt your weight loss efforts. Limit your intake of caloric beverages to less than 200 calories each day, and be sure to add these calories to your Nutrition Tracker.

Make It Work

Now that you know which foods have the staying power, it is important to spread these satisfying foods throughout the day into designated meals and snacks. Then you’ll be reaping the benefits all day long. Even better, slow down and savor every bite. Research has shown that it can take 20 minutes for your stomach to signal your brain that you have reached satiety. So take your time and enjoy every delicious bite along the way. Get in touch with your satiety center by giving your stomach time to signal your brain that you have had enough to eat, and by selecting the right kinds of foods when you do eat. Finding ways to feel fuller while eating fewer calories—now that’s the secret to success!
Article created on: 3/4/2008

Thursday's Tid-Bit

I swear I have a small addiction to the Internet. I get on and I just research whatever comes to mind and usually this takes me to other ideas and then more ideas until most times, my brain goes into information over load! lol... Today I wanted to research a simple detox plan that I could easily incorporate into my life over the next 10 days. Well, I did succeed in finding a simple plan, but I also found something of more interest. It was researched under different titles and names, "God's 8 Health Laws", "New Start", "God's Plan" and I'm sure I can find some more out there. As a Christian woman, I find the principles intriguing and they make a lot of sense.

Here is a short summary:
G GODLY TRUST
O OPEN AIR
D DAILY EXERCISE
S SUNSHINE
P PROPER REST
L LOTS OF WATER
A ALWAYS TEMPERATE
N NUTRITION

GODLY TRUST
An abiding faith in our loving God will help you! He has made every provision to forgive and cleanse all our past mistakes. He will give power to break harmful addictions and help us overcome bitter and angry attitudes that 'eat us up' inside. If we are 'Willing to be made willing'—He will work with us, take away our love for sinning and make us free in Him, His happy, obedient children—Ask Him!
OPEN AIR
Pure fresh air is very important! That means good air with lots of oxygen. Walking in forests and nature is great! Do deep breathing exercises daily, in the morning. Even in winter have windows open a little and air rooms daily. Avoid smoke, chemicals, 'Air fresheners', sprays and aerosols. Do not remain in the presence of someone smoking!
DAILY EXERCISE
Begin a program of walking by walking as far as is comfortable and gradually working up to 4 or 5 miles a day. Take a walking stick for stability. Work up to a minimum of 20-30 minutes at least every other day. If muscles are weak, every other day is better, as it takes 48 hrs. recovery time. Can't go out? A re-bounder, (mini trampoline) is good. Folk in apartment buildings often walk the halls, going to the top in the elevator then walking each hall and descending each staircase. Gradually increase the number of floors walked. Organic Gardening is also great for health. (and the side effect is yummy vegetables!)
SUNSHINE
Sunshine has several benefits to the body. It furnishes the natural Vit. D and helps to lower cholesterol. Sunlight increases the volume of oxygen in the blood. People with severe Arthritis have been cured by simply getting out into the sunlight. It is important to spend at least part of your time in the sunlight without wearing glasses to maximize healing effects. Start with 10-15 minutes daily to face and hands and work up to 30-45 minutes daily. The best time for sunbathing is 9-10 am and 4-6 PM. Avoid burning. To lessen skin cancer risk, reduce the fat intake, such as animal fats, oils, margarine—(& foods containing refined, processed oils) And don't over do sunbathing. If you have to stay in the sun, the best 'sunscreen' is a straw-hat and light clothing.
PROPER REST
Get adequate restful sleep. an early, light supper, well before bedtime and no eating before bed will help. A relaxing warm bath may help you unwind, avoid stressful and stimulating activities before bedtime. Regular times for going to bed and rising will also help. The best time to go to bed is between 9 and 10 PM. This sounds strange, because in our culture, it almost seems in bad taste to sleep. 100 years ago the average person got 9 or more hours sleep—now it is more like 4 or 5! Exercise during the day also helps set the stage for restful sleep. Avoid using drugs for sleep as these are harmful and sleep thus attained is of little benefit to your body. Lack of restful sleep is for many the root of the 'enervation' that brings disease. For healing and cleansing to occur much rest and sleep is needed as these actions are done only while asleep.
LOTS OF WATER
Your body is about 75% water! Lots of water is needed for optimal function! Every process in your body depends on the presence of adequate water.Drink lots of pure, soft water daily. Distilled water is best. Juice, tea or soft drinks do NOT take the place of water! Your weight ÷ 2= minimum number of oz. of water to drink daily. Adequate fluid intake will increase your endurance and energy levels! Studies show DEHYDRATION at the cellular level to be the root cause of many diseases! Carry a supply with you at work and on walks etc.On arising squeeze a fresh lemon into two glasses room temperature or warm water and drink it. Drink between meals. 2 hours after to 1/2 hour before—not with meals. Taking 2 glasses 1/2 hour before each meal, prevents mealtime thirst, aids digestion and prevents ulcers. Shower daily with cool or tepid water using a bath brush or good rough washcloth to rub your skin all over. This improves circulation and gets toxins out.
ALWAYS TEMPERATE
Temperance is not only concerned with drinking booze; good health requires moderation and wise choices in all aspects of life. Over-eating, over-playing, over-working, and over-indulgence of the marriage privilege can all contribute to poor health. Abstain from all harmful indulgences. Tobacco, alcohol coffee, tea, (except herbal tea) colas and soft drinks. The bit of pleasure they might give is not worth the misery they cause in the long run.
NUTRITION
THE HEALTHY DIET—Avoids all refined foods; Uses fruits, vegetables, nuts and seeds, legumes and grains, as fresh & simple as possible. Fresh is best, Frozen next best, dried is OK also. Eat as much as possible fresh & raw. Sprouts are very good. Reduce oil and fat, including margarine and vegetable oils and things made with them. (Read Labels!) Use no sugar—replace with honey or dried fruit & use this lightly. Avoid 'salt bombs' such as cheezies, chips, pretzels and party snacks. Cheese is extremely high in fat & salt and should be eliminated. Use no deep fried foods. Don't mix fruits and vegetables at the same meal. Avoid 'hot' spices and vinegar. Cook in Glass, stainless steel, or enamel, not aluminum! (or better still eat it raw.) If you can, get organically grown foods, but even the worse supermarket fruits and veggies are safer than animal products. Avoid microwaved, and irradiated produce. A good rule is—IF IT GROWS—EAT IT; & EAT IT IN AS NATURAL A STATE AS POSSIBLE. The more man does with a food the less nutritional value it has left when he is finished!

I found this above information here. I plan on checking the information out some more & most sites have the biblical passages to go along with them that I will look up as well.

If anyone knows any more info, please share!

Be Blessed!!!