Healthy Habits for week 3~ 28 June '10

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Chutz
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Date Joined Jan 2005
Total Posts : 9090
   Posted 6/27/2010 9:56 PM (GMT -7)   
Hi all...

I'm hoping many people are reading and gaining some help from this thread. Not as many are posting but that's OK. I know personally that when I'm in a 'bad place' I don't post either.

If any of you read the posts from the end of last week we were talking about evening eating and being out of control Let's tackle the evening snack. My thought (and these are just my opinions) is that some people are set off by one bit of something tempting and it can be hours or months before we gain control again. So if any of us suggest something for an evening snack and you know that it's a 'trigger' for you then please do what is best for YOU. We are here to help each other in a quest for a more healthy weight and habits. For those who don't have a problem in this area, those who have been fighting for years to get those nasty 5 pounds off (sorry, don't mean to offend anyone) then this might not interest you. But there is a large segment of members who do have problems with weight, control of what we eat and in general taking good care of ourselves when it comes to food choices. That's what this weekly posting is all about. Please feel free to come here and post your successes for the day or week, or even hour! And also post your pain when your choices weren't what you wanted them to be. We are all human, we make mistakes, but sometimes accepting that isn't easy. We accept it in others but not in ourselves. So let's pick ourselves up and push on. This is a lifestyle change, not something for a few days or weeks. We're building new habits one mouthful at a time.

Let's share those ideas, articles or recipes for evening snacks that are more healthy. Here's a link and some of what's there...

Chutz

www.essortment.com/lifestyle/lowcalorieeven_seqz.htm

If you're developed a long-time snacking habit, it can be difficult to eat nothing between supper one night and breakfast the next morning. But even if you are trying to lose weight or maintain a healthy size or eating plan, you can still indulge in a favorite treat as long as you don't overdo it. Here are a few low-calorie ideas.

1. Cut one ounce of low-fat cheese into one-inch wedges and serve on a single serving of low-fat crackers. Choose a wheat or grain variety of cracker to add fiber to your diet. The dairy aspect will help to relax you in preparation for the night of sleep that awaits, while crackers have just enough carbohydrates to be filling, as long as you don't overindulge.

2. Have eight ounces of low-fat or no-fat milk heated in the microwave in a pretty cup or attractive glass. Experts claim that serving your food in aesthetically-pleasing dishes can help to satisfy the inner cravings that are often associated with hunger. Sit down in a quiet place and enjoy a break from your busy world.

3. Arrange round banana slices on a plate. Drizzle a tablespoon of chocolate syrup over them. Top with a squirt of whipped cream. You will feel as pampered as though you were enjoying a sundae, but with a fraction of the calories.

4. Brew a cup of decaffeinated herbal tea. Many people believe that chamomile calms their minds and bodies, while others prefer the taste of fruit or herbs. Sweeten with a teaspoon of sugar or drink plain, since some brands taste sweet alone, depending on their flavor. You can also have a cup of a special flavor of commercial instant coffee, like the popular Swiss mocha kind, for about sixty calories, or a serving of commercial hot chocolate with mini-marshmallows for about 110 calories.

5. Cook a fourth of a cup of oatmeal and a half-cup of water in a steep bowl in the microwave to make a nourishing and tasty treat. Top with a few raisins, almond slivers, or apple slices, along with a spoon of brown sugar and a dash of low-fat milk. Or add about ten chocolate or peanut butter chips, the kind that are used for baking.

6. open a container of low-fat commercially prepared gelatin dessert or low-fat pudding. Either is less than a hundred calories, and their moist texture can help to fill a rumbling tummy. Add a quarter cup of low-fat whipped topping for an extra treat.

7. Have a glass of ice water or drink it straight from the tap. Add a lemon or lime wedge. Studies show that people who claim to feel hungry and end up binging do so because they are often thirsty, at least in part. So drink up first before deciding whether you need to eat.

Whatever your penchant for snack foods, you can find something tasty to eat after dinner to prevent an all-out binge on forbidden items. Plan ahead so you'll have the necessary ingredients and try to time it so you'll remain full until bedtime, and thus prevent another attack of the so-called "hungries."

crazykitty
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Date Joined Jul 2009
Total Posts : 4796
   Posted 6/28/2010 4:42 AM (GMT -7)   
I try to get my evening snack done by 8:00 PM. Sweets or something salty are my
downfall. Chocolate is my weakness and I have been trying to keep it out of the
house.

Fresh fruit is becoming my sweets. I eat plenty of grapes and my latest treat are
fresh strawberries. A cup of halved strawberries is only 49 calories. They are high in vitamin C, and fiber...very low in sodium and saturated fat and have no cholesterol.

Sorrento makes a reduced fat mozzarella string cheese...70 calories a stick and it
has 8 grams of protein.

Calorie counter about .com is great for checking foods for their nutritional breakdown.

I will have a glass of water with my snack and that helps fill me up.

Finding foods that I like and are nutritous make it easier for me to stay on track.

Wishing everyone sucess! Hugs, Robin
Fibromyalgia, MCTD (Lupus, Scleroderma & RA) Raynaud's, Osteoporosis,
Osteoarthritis, Degenerative Disc Disease, Migraines, and Hypertension
Prescription Meds: Savella, Cyclobenzaprine, Methotrexate, Diltiazem, Boniva,
Folic Acid.  OTC Meds: Multi-vitamin. Vit, D, Vitamin B12 & calciim supplements
 
 


myjoy
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Date Joined Feb 2009
Total Posts : 686
   Posted 6/28/2010 4:58 AM (GMT -7)   
Don't worry that folks don't always post, Chutz. Sometimes we just read for the info, and don't have anything to add. :o)

SmurfyShadow
Veteran Member


Date Joined Dec 2008
Total Posts : 2386
   Posted 6/28/2010 5:07 AM (GMT -7)   
I have great reading and selective posting hehe.

I prefer doing quite different than Chutz. Reason being, I am allergic to milk and lactose intolerent. When I have snacks I usually do a vegetable or a fruit. If I am actually hungry, I do toast (9 grain) with just enough butter to cover it up. and the fruit or vegetable.

Last night I had nothing for a snack. As a rule of thumb I don't keep junk food in the house.

Sherrine
Forum Moderator


Date Joined Apr 2005
Total Posts : 17095
   Posted 6/28/2010 10:18 AM (GMT -7)   
I will sometimes have sugar-free Snack Pak chocolate pudding cup with some whipped cream on top. It's only 70 calories and is a good snack for me because I'm diabetic. There are 15 carbs in it and that's good for me too to last me through the night.

Sherrine

Statgeek
Veteran Member


Date Joined Jul 2008
Total Posts : 1495
   Posted 6/28/2010 11:16 AM (GMT -7)   
We now keep skinny cow ice cream in the house instead of the more fattening drumsticks. We also have sugar free pudding.

The best way to avoid binge eating at night is to make sure you eat enough during the day. Skipping meals during the day will set you up for bingeing at night. My mantra is, "If I do not eat, I will gain weight." It is actually true. Eat several small meals if you can. Do not let a long period of time go between meals or snacks. Raw mixed veggies are a nice snack in the evening. Eat a few raw nuts with them and you will not get hungry immediately after.

We also do iced tea with a very small amount of sugar and add lemon and mint to it, but not at night - that is during the day.


Sue

upbeat
Regular Member


Date Joined May 2009
Total Posts : 240
   Posted 6/28/2010 4:49 PM (GMT -7)   
Chutz - thanks for the link and snack ideas! I can't remember who was talking about frozen grapes - they are my now my favorite after dinner snack!
 
I have been having trouble before lunch with low blood sugar. Last week I switched from cereal for breakfast to a high fiber english muffin with peanut butter. It has made a huge difference! The muffin only has 100 calories, but has 5gm fiber and 4gm of protein.
 
I got on the scale this morning and I have lost 2 lbs! Yeah!! :-)
 
Hope everyone has a good week.
Fibro dx 2004, RLS, raynauds
Ultracet, Robaxin, Neurontin, Lidoderm patch, Vit D, CoQ10, Mag


RedDiane
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Date Joined Jun 2007
Total Posts : 906
   Posted 6/28/2010 7:48 PM (GMT -7)   
Since my lap band surgery, I have to have one or two protein shakes every day. I usually have one in the evening. I mix them with 8 oz. of skim milk. They are sweetened with stevia and very low-cal. I have found a brand that has great flavors, including chocolate and cinnamon bun. Diane
Fibromyalgia since 1984, Sjogren's, Hashimoto's Thyroiditis, Auto-immune eczema, GERD, osteoarthritis, IBS, RLS, sleep apnea


Statgeek
Veteran Member


Date Joined Jul 2008
Total Posts : 1495
   Posted 6/29/2010 10:46 AM (GMT -7)   
Just wanted to say thanks for the snack ideas. Last night I was hungry and ate a half serving of instant oatmeal with crushed almonds. It helped with the late night hunger, and was moderately healthy, too.

Since I stopped going to Starbucks, started eating salads every day for lunch and carrots and sliced veggies for snacks, I have lost 4 1/2 pounds! Yippee! The lunch salads have nuts and beans in them to add protein. They are just canned beans that are rinsed to get off some of the gas and sodium. I take lettuce separately and a container with nuts, celery, and carrots all mixed up. Craisins and raw nuts are kept separately, too. That way the salad stuff stays nice and fresh and I have lunch made for a few days at a time. I do allow myself Starbucks once or twice a week - but get a coffee frappaccino light because it has fewer calories than the mocha.

Oh - I think it has also helped that I put sugar free chocolate in my coffee now instead of the other stuff. My coffee is made with half coffee, half milk, and 2 tablespoons of sugar free chocolate syrup. Hubby thinks my coffee is gross! ;) We use only low fat organic milk.

Oh, I forgot another thing: my friend turned me onto Fage. It is greek yogurt that is high in protein. If we cannot get Fage, we get greek yogurt. Plain yogurt is not the same. We put a small amount of canned fruit or fresh fruit in it. It is very high in protein and is a great afternoon snack. It doesn't give you the afternoon slumpiness and keeps you full longer.

All of this has helped me lose 4 pounds so far. It is coming off very very slowly, but that is a good thing, right?
Sue

Southernlady
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Date Joined Jun 2008
Total Posts : 844
   Posted 6/29/2010 12:41 PM (GMT -7)   
I've just returned from a few days vacation at the lake and while there really tried to watch what I ate. Of course we did roast hot dogs but I just ate one with fresh cucumbers from the garden instead of my usual potato chips.

I had a low fat granola bar for breakfast each morning but we had baby back ribs for Sunday night dinner with mashed potatoes and peas. I'm sorry, I just couldn't resist but I did have a small portion.

I haven't weighed yet and won't until in the morning, but I think I've done pretty good on not over-eating.

One thing I would like to share with you is my new love for a salad. I don't know if any of you have the Panera Bread places in your locality or not but they serve one of the best summer salads I have ever tasted. I've been looking for their recipe but all I've come up with is some of the ingredients in it.

It's Back! Strawberry Poppyseed & Chicken
All-natural, antibiotic-free chicken, romaine, strawberries, blueberries, pineapple, Mandarin oranges, pecans & reduced sugar, fat-free poppyseed dressing.
I've been fixing these for the past two weeks and they are fantastic. So light and refreshing. These ingredients are served on the romaine lettuce and even the lettuce is so light and crispy. That's what my dinner was tonight. I just don't want to burn myself out on it. If there is an ingredient in it that you don't like, just leave it out. I don't like the Mandarin oranges so I leave them out. I had never tried the poppyseed dressing but it's also refreshing.

Hope everyone is doing well with their eating and snacking. I'm trying to dip raw veggies out of the garden in ranch dressing for my nightly snack. So far so good but tomorrow morning is weigh-in.

God Bless!

Shannon

upbeat
Regular Member


Date Joined May 2009
Total Posts : 240
   Posted 6/29/2010 3:10 PM (GMT -7)   
Sue - congratulations on the 4 1/2 lbs - that is awesome!! yeah
 
Shannon - I have never tried poppyseed dressing - the salad sounds wonderful. I have been loving the cucumbers from our garden too. Summer definitely makes it easier to eat healthy foods.
 
Diane - what kind of shakes are you using? I have never been able to find one without too much sugar that is good.
Fibro dx 2004, RLS, raynauds
Ultracet, Robaxin, Neurontin, Lidoderm patch, Vit D, CoQ10, Mag


RedDiane
Veteran Member


Date Joined Jun 2007
Total Posts : 906
   Posted 6/29/2010 8:42 PM (GMT -7)   
It's called 100% Healthy Whey. It's a powder. I mix it with milk and ice in the blender and it's pretty good. I buy it at our grocery store, but I bet it's on the internet, too. I think it has around 22 grams of protein and 112 calories.
Fibromyalgia since 1984, Sjogren's, Hashimoto's Thyroiditis, Auto-immune eczema, GERD, osteoarthritis, IBS, RLS, sleep apnea


Acheybody
Forum Moderator


Date Joined Nov 2008
Total Posts : 5929
   Posted 6/30/2010 8:35 PM (GMT -7)   
I wish I could just enjoy food like I used to! The irony is that I used to have to count calories. Now it's always a question of "what's going to upset my digestion less?", "why am I full after just a few bites?" (no, it's not to be envied, I know it sounds that way, but it's frustrating!) and, "what's going to keep me regular?" :( I've realized, though, the ideas you're posting here would be good for my husband. He has GERD and eats way too much way too late. I'll have to make these things readily available, prepared and right under his nose, or he won't bother! Thank you.
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