Last August, Rich had shoulder surgery. To help minimize pain he was given medicine. He was also advised to stay ahead of the pain. For instance he would take the pain meds before physical therapy. Just like staying ahead of pain, we need to stay ahead of hunger. Why? Well think about shopping when you are hungry. What happens to your cart? If it is like mine it is quickly filled with mysterious items, most of which I have no idea how they got there!! It's the same thing when we are at home, at work or running errands. We need to stay ahead of the hunger. So how do we do this?
We can stay ahead of the hunger with "power foods." Weight Watchers describes "power foods" as foods that have the ability to satisfy and on their impact on health. Power Food are: Fruits, Vegetables, Whole Grains, Non-Fat Dairy and Dairy Substitutes, Lean Proteins and more.
Fruits...all fruits, fresh, frozen and canned in their juices--(drained).
Not on the list: Dried fruits and Juice--you can still have them but they are not considered a power food.
Veggies: Pretty much all of them....with a few minor exceptions...
Avocados. They possess the "good for you fat." but they are not a power food.
Brown rices and wild
hot cereals (without added sugars, fruits or nuts) Here's a tip though...you can add your own fresh/frozen fruits and a little sugar or sugar substitute
Think Whole Grain with your pastas.
Popcorn!! (94% Fat Free microwave or air popped)
Choose cereals with 4 more grams of fiber.
Think Low-Fat and Fat Free. I started at 2% milk a year ago and now we are Fat Free.
Red Meat: keep it lean
Poultry: Go skinless
Fish: (Salmon has to be wild caught and not born in a tub)
Bonus: Light English Muffins and other light breads
Light hot dogs (Hebrew National has a 99% fat free dog--very good. And I don't even like hot dogs!)
Now start thinking of ways to put these foods together for your snacks and meals. Try and decide if you are really hungry. Here's a way: Are you hungry enough to eat an apple? If not, probably not real hunger yet.
Snack Ideas: Apple and a small amount of PB (1 to 2 Tablespoons) Slice it up and dip away. Or yogurt. Maybe a low-fat string cheese. Yes that candy bar sure is tasty but it will only last you about 5 minutes of satisfaction. The apple and yogurt will last you til dinner.
What satisfying foods are you going to include in your diet?
"Nobody can go back and start a new beginning, but anyone can start TODAY and make a new ending" --Maria Robertson, Health Educator