Martha A. Cheves's Blog, page 3

Countdown to Diet Disasters - #9

9. Not reading labels. The most important number you need to pay attention to is the serving size. It’s easy to eat too much if you aren’t aware of how many servings are in a bottle or box and you consume the whole package, thinking it’s a single serving.

Comment:  I made this mistake once with a package of Ramen Noodles.  I actually love them but never really READ the label.  I did notice all the salt they contained.  I noticed the calorie count.  But that was all I "read".  I didn't notice that each package contains 2 servings.  I was actually eating the WHOLE package and boy was I overdoing it.  I have actually written these off my diet after actually reading the label.

Countdown to Diet Disasters - #10

This group of suggestions are from Everyday Health and are well worth sharing.
10. Overeating away from home. Eating out poses a special challenge when calorie counting because restaurant portions are overgenerous; your best bet is to ask for a to-go box and put half your order away before you start eating.

Comment:  This is one of the best ways to eat less when eating out.  In the past I would ask for a to-go box at the end but end up eating most of what I ordered.  With this method I cut down my amount.  At first the waitress would say I'll bring you one when I bring the bill but I explained to them what I was doing and they have no problem with it.  Some even say they are going to start doing this too.

Snacks to Eat Before Bed - Part 6 (end)

Broth-Based Soup
A warm cup of soup is soothing, and it's ideal for putting you in that calming mindset you want before you hit the hay.
Simple is best: broth, protein, and veggies. Soups by Boulder Organic! and Campbell’s Well Yes! Line are both great.
Comment:  I’ve found that ¼ - ½ cup of soup does fill me up and if I use the chicken type I seem to sleep better.  Wonder why!

Snacks to Eat Before Bed - Part 5

Apple + Peanut Butter
With this easy-to-make snack, the apple's filling fiber, and PB's healthy fat team up to tame your hunger.
Stick with a single tablespoon of peanut butter to avoid a too-heavy treat. And below is a fun make-ahead snack.
Apples are full of fiber, so they're ideal if you’re always hungry.  Kick things up a notch by baking your apples to desserty perfection!
1. Preheat oven to 375 degrees.2. Core 4 medium Rome or Braeburn apples, and place them in an 8" X 8" baking pan. Top with a can of no-calorie black cherry soda. Sprinkle with 1 teaspoon of sugar (or half a packet of no-calorie sweetener) and 1/4 teaspoon cinnamon. 3. Bake until apples are tender, about 45 minutes.4. Top each apple with 2 tablespoons of Fat-Free Reddi-wip (or your whipped topping of choice). Next stop, Yum Town!1/4th of recipe (1 apple): 104 calories
Comment:  I love apples and have found a low calorie Asian dressing that I like to drizzle over them.  And yes, they are filling!

Snacks to Eat Before Bed - Part 4

Chickpeas
These little legumes provide a great punch of protein and other important nutrients. Grab a can, drain and rinse, and enjoy a 1/2-cup serving for only around 110 calories. Even better: Crunchy chickpea snacks are becoming increasingly popular. Try the kinds by Biena, or make your own with my simple recipe.
Crispy Roasted Chickpeas
1/4th of recipe (about 1/4 cup): 92 calories, 1.5g fat (0g sat fat), 337mg sodium, 15.5g carbs, 4.5g fiber, 1g sugars, 5g protein
Preheat oven to 400F. Spray a baking sheet with nonstick spray. Drain and rinse a 15-ounce can of chickpeas/garbanzo beans. Thoroughly pat dry. Discard any skins that were removed while drying. Place beans on the baking sheet. Bake for 15 minutes.Rearrange beans on the sheet, either with a spatula or by gently shaking the sheet (using an oven mitt). Bake until browned, 15 to 25 minutes.Transfer beans to a medium bowl. Drizzle with 1/4 tsp. extra-virgin olive oil, and sprinkle with 1/4 teaspoon salt. If you like, add chili powder, garlic powder, and/or onion powder. Toss to coat.Let cool for a crispier snack, or enjoy warm!
Comment:  I love hummus but have never tried eating the chickpeas roasted.  Tey do sound delicious and I will be giving this one a try.

Snacks to Eat Before Bed - Part 3

Turkey-Pickle Roll-Up
You’ve probably heard that turkey makes you sleepy, so it makes sense that it's a good pre-bed snack. No need for a full-on sandwich though! Wrap turkey slices around some pickle or cucumber spears for a low-calorie snack. Dunk in mustard for added flavor. It's one of those smart snacks you’re probably not eating. 
Comment:  I found some pepper turkey at the deli where I shop.  I make my wrap with a good dill pickle slice and love every bite.  This also makes a delicious daytime snack.

Snacks to Eat Before Bed - Part 2

Nonfat Greek Yogurt
The plain kind is my top pick to stave off late-night hunger. It's loaded with protein and low in calories Avoid the flavored kinds, which are usually higher in calories and chockfull of sugar.
If it's too tart on its own, stir in some natural no-calorie sweetener and vanilla extract. Stock up on the pre-portioned containers, because they make a great anytime snack. You can also toss it with fruit and nuts for a healthy no-cook breakfast. 
Comment:  It took me a while to get to the point that I would eat ‘plain’ yogurt.  I’ve always been used to those sweet ones that are so good.  So, I would buy both and mix them decreasing the sweet and increasing the plain until I was eating just the plain.  I did toss in a little granola as I went alone and now I can eat the plain with just a little granola and/or a few strawberries or pineapple.  So good once you get use to it.

Snacks to Eat Before Bed - Part 1

Reduced-Fat Cheese
Say cheese! This savory treat has protein and fat, so it'll stop hunger in its tracks. Just stick with light varieties, preferably portion controlled, to avoid overdoing it.
Grab a serving of Sargento’s Snack Bites cheese snacks (the Chipotle BBQ Cheddar is the best), a stick of light string cheese, a slice of reduced-fat cheddar, or a Mini Babybel Light. Bonus: The red wax of the Babybel will keep your hands busy (distracting you from continuing to eat) once you're done with the cheese.
Comment: I do love cheese so this is great.  My biggest problem is to stop with a light treat and to stay away from the cracker.  To help with this I grab a Mini Babybel Light and take it bed with me.  I eat and then brush my teeth.  Works for me.

5 Things Dietitians Wish You Knew About Losing Weight - Part 5 (end)

Some Gimmicks Just Might Work
If you’ve ever sworn off carbohydrates completely, only eaten fruit on an empty stomach, or mainlined grapefruit all day in the name of weight loss, you've been on a fad diet. Many diet plans are based on gimmicks, or little tricks that are supposed to help you be successful, but often don’t work. But the truth is that some of these gimmicks can work for some people. So if eating vegan for most of the day or not eating after 8 o'clock has worked for you in the past, then go with it! You don’t have to follow every aspect of a diet plan in order to be successful. A word of caution though: Some gimmicks go too far. If a diet plan permanently eliminates a whole food group or has you living on a diet of celery sticks and grapefruit, then look for a plan that is more well-rounded.
Comment:  I agree 100%.  When I was doing the low carb diet I eliminated almost ALL fruit.  I love fruit and now that I’m doing Weight Watchers I can have my fruit and usually eat it as a dessert or snack. 

5 Things Dietitians Wish You Knew About Losing Weight - Part 4

Eat
We’ve all heard the claims and seen the pictures of people who've gone from a size 12 to a 2 in just six weeks. While it’s natural to want these quick results, the fact is that the best type of weight loss is gradual. According to the Centers for Disease Control, a healthy rate of weight loss is 1-2 pounds per week. So, keep this in mind when setting your weight loss goal. Setting a realistic goal can keep you from feeling frustrated along the way. “Keeping it real” is important when choosing food, too, so opt for whole, unprocessed foods as often as you can.
Comment:  I have to admit that I want to see the weight loss go down at least every other day but that is so impractical.  I’ve made a rule that I will only weigh once a week and will quit skipping meals.