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9 "diet" foods that make you hungrier
9 "diet" foods that make you hungrier (Photo: Getty Images) Put down that light yogurt, it may be making you fat. As it turns out, a number of foods that are commonly thought to be great for weight loss can actually stimulate the appetite. We spoke with Marjorie Nolan, R.D., National Spokesperson for the American Dietetic Association, to get the skinny on foods that can trigger hunger and sabotage your diet. 1. Light yogurt The blast of sweet (often artificial) flavor causes the stomach to start producing gastric juices. With only four to six ounces of yogurt and no fat in a typical container, the body doesn’t have enough food to digest leaving the tummy rumbling for more. Better choice: Nolan likes the creaminess and high protein content of plain, low-fat Greek yogurt. Add fruit and a sprinkle of cinnamon for flavor. If you choose the non-fat variety, add a tablespoon of sunflower seeds for crunch and satisfaction—the fat in nuts and seeds is slow to digest so a small serving keeps you feeling full. Related: The new Nordic diet: The next big weight loss trend? 2. Puffed cereal with skim milk The combo of skim milk and puffed cereal has too few calories to keep you energized for long. Many dieters reach for puffed cereal because it looks filling in a big bowl. However, the low fiber content leaves you wanting more soon after breakfast. Puffed cereal also has a high glycemic index, which causes blood sugar to drop after an initial boost of energy. Better choice: Rolled or steel cut oats. Oatmeal is high in fiber, which makes it a satisfying breakfast. Add a spoonful of maple brown sugar if you need something sweet. Cooking your own plain oatmeal and adding a small amount of sweetener is much more nutritious than using pre-sweetened packets. Nolan likes to cook oats with low fat milk or stir in a tablespoon of peanut butter for even more stick-to-your-ribs goodness. 3. Big green salad with low fat or fat free dressing The typical dieters’ lunch of a salad with low fat dressing can have a boomerang effect on the appetite. It’s full of fiber and visually filling but the low protein and fat content won’t satisfy for long. Stay away from fat-free dressings, which are loaded with sugar. Better choice. Add three to six ounces of lean protein such as lean beef, chicken, or beans (the leaner the choice, the more you should eat) to your salad bowl. 4. Rice cakes One rice cake=good, four rice cakes=overindulgence. And that’s about how many it will take to feel truly satisfied. Low in fiber with a high glycemic index, these classic diet snacks won’t leave your tank full for long. Better choice: Spread a tablespoon of peanut butter or cream cheese onto a rice cake for a more balanced nosh. Or choose whole grain crackers with a spread or small portion of cheese for fiber and carbs plus protein. 5. Chewing gum A little stick of gum is a stealth saboteur. While some chewing gum advocates say that it can stave off snacking, Nolan disagrees. She explains that the burst of flavor gets the gastric juices flowing. The act of chewing revs the digestive system even more, preparing it for a meal. If you want an express ticket to the all-you-can-eat buffet, chomp on some gum. Better choice: We all have our munchy days, so if you are just looking for something to keep your mouth busy, air-popped corn or raw veggies are a safer bet. 6. Diet soda Like gum, the sweet flavor wakes up the digestive process with no nutritional pay off which stimulates the appetite. Caffeine and carbonation may dampen your hunger pangs for a short time only to have them come roaring back along with an energy slump. If that’s not enough to make you rethink your daily fix, a study carried out by the University of Texas Health Center in San Antonio showed that people who consumed diet soda had a 70-500% increase of abdominal fat over ten years compared to those who didn’t drink diet soda. Better choice: Drinking a hot beverage can slow down the appetite and allow you to think through your craving. Also, sometimes thirst signals are confused with hunger, so you may just need hydration. Non-caffeinated herbal teas won’t cause an energy crash. 7. Apple Yes, apples are great for you—they contain lots of vitamins and fiber, but a single apple is not a balanced snack. If you don’t eat anything else with your afternoon apple, you may overeat at dinner. Better choice: Apple with 5-10 almonds or a cheese stick. Spend a few more calories on your snack so you won’t be ravenous later 8. Low-calorie frozen entrees Light frozen entrees contain little fiber and only about half the calories you will need to feel satiated. They are also loaded with salt. If you don’t have another option, look for a frozen dinner that contains 400-500 calories, 20-30 grams of protein, around 5 grams of fat, and 5-10 grams of fiber. Better choice: If you are too busy to cook, Nolan suggests an “assembly based meal.” Roast chicken from the deli, a slice of whole grain bread, some salad bar vegetables, and a piece of fruit add up to a quick, healthy dinner. 9. Fat-free graham crackers or other baked goods Nolan says people who are watching their weight tend to automatically reach for food labeled “fat free” on the package assuming it is more diet-friendly than the regular version. However, when manufacturers make fat-free foods, they often up the sugar content. Check the nutritional information on the back--the light versions sometimes contain more calories. Better choice: Regular graham cracker. A small indulgence such as a graham cracker or square of quality chocolate keeps things interesting and won’t break the bank calorie-wise. Nolan points out that boredom is the enemy of dieters and causes people to fall of the wagon. “You are better off eating real food and more calories and feeling physically and emotionally satisfied than eating ‘diet food’ and being hungry in an hour.”9 "diet" foods that make you hungrier
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YOU Are a Boulder: Sink, Dig, or Roll??
I wanted to share this with all of you.... Please read on
from a blogger named Chad Vice
YOU Are a Boulder: Sink, Dig, or Roll??
Written by Chad Vice
Now that I have THOROUGHLY confused you with the title of this post, allow me to explain myself. I was having a conversation with a couple family members of mine recently and thought of this blog-worthy analogy to share with you all.
THE BOULDER: Everyone of us has within us the potential to do great things - to achieve our dreams. Whether we harness that potential though, is what separates the successful from the rest. Now imagine a boulder, perched atop hill. That boulder, with all its girth, has the potential to go in any direction. And, because it is so heavy, once that direction is chosen, there is no stopping it. You ARE a boulder. Now what are you doing to do?
SINK?
Often the daily obstacles life places before us can weigh on our ability to motivate ourselves. And, unfortunately, many people become a slave to this. As time goes on, more and more obstacles seem to pile up, and complacency sets in. "Oh I'll just worry about it next week," or "It's really just not worth my time," are the sayings that cause people to become complacent. And so they sink. Sinking deeper and deeper until they can no longer make their way out. Now ask yourself, have you been sinking lately?
DIG?
Complacency is definitely an enemy of success, but its archenemy is a "self-defeating mindset." When people exhibit this tendency they actually worsen their life situation by their actions. Their mind plays tricks on them, and does everything it can to find reasons or excuses not to succeed. Giving up before they even start, or overestimating how busy they are to avoid having trying something new - this is digging. Those who dig often habituate toward it and dig deeper until they can't get out.
ROLL!!!
The only way to achieve whatever it is you dream of doing in this world is to ROLL!!! Set yourself in motion. Harness the potential of the boulder that you are and choose where you want to go. All it takes is a little push in the direction of what TRULY want to do with your life, and gravity will take care of the rest. For example, say you have always wanted to start your own restaurant, but have always told yourself it was "too difficult at this point in your life," or "would require far too much money." Why not set yourself in motion? Take baby steps at first. Pick up Running A Restaurant for Dummies and start reading! If it’s something that you would truly love doing, you won't be able to put the book down. Then, that excitement will make you want to start to talking to restaurant owners you already know, who then give you advice on what they did, and give you the next person you should talk to.
THE TAKEAWAY: If you are passionate about something, start learning about it. Take small steps toward it because I promise you... an object in motion, stays in motion. And if you don't want to take my word for it, surely Sir Isaac Newton's will suffice.
Century 21
Branch Leader
