Food for Thought Thursday....

I love magazines! Love is an understatement, I get about 3 on average a day!

One of my favorites are Self, I love their tips and motivation! In this months issue, there's a superfood tip, which is great thing to remember when you are craving a snack! I had to share one of their superfood tips on yogurt, because I love yogurt!!


I’m always thrilled when something I love to eat—and often!—gets accolades for being a nutritional superstar. And so it is with yogurt. I knew it was low in calories and a good source of calcium, but after getting wind of its slimming and nourishing qualities, I’m reaching for the spoon more often.

People on a low-calorie diet that included fat-free yogurt lost an incredible 81 percent more

ab fat that those on a similar plan than didn’t include yogurt, according to a study from the University of Tennessee at Knoxville. Turns out the balance of carbs and protein keep your blood sugar steady and stave off hunger, while calcium may help your body store less fat. Even many people who are lactose-intolerant can still eat yogurt, because the snack’s probiotics produce an enzyme that breaks down lactose. But depending on what cup you pick, your snack could turn out to be a sugar bomb instead of a superfood. Follow these tips to pick the cream of the crop.

Keep a cap on calories

Look for 6-ounce containers that have no more than 90 calories for nonfat plain, 110 for lowfat plain and 130 for flavored. Also, glance at the fat content and avoid lowfat types with more than 1 gram saturated fat.

Scope out excess sugar

Six-ounce cups of most plain yogurts have about 12 g of natural milk sugar (known as lactose). Every additional 4 g is a teaspoon of added sugar—if your cup has 25 g, treat it like dessert!

Score some D

Plain yogurt with added vitamin D is a smart pick, since many people are vitamin D–deficient, says SELF contributing editor Janis Jibrin, R.D. You can skip varieties with added fiber, though. They get the nutrient from inulin, which doesn’t have heart-helping benefits. You’re better off sprinkling whole-grain cereal on top of regular yogurt.

Pick up protein

The best picks have at least 8 g. Greek yogurt may have twice that amount, but it contains less calcium, so alternate between regular and Greek varieties to get the nourishment you need.

Look for calcium

A 6-ounce cup of unflavored yogurt should have 30 percent of your recommended daily intake of this bone-building nutrient. Since flavored kinds swap some calcium-rich yogurt for fruit, aim for 19 percent in these varieties.

Be a culture vulture

The healthy bacteria in yogurt, known as probiotics, are linked to robust immune systems and a lower risk for gum disease and even some cancers. To make sure your snack contains a significant amount of these bacteria (some do not), look for the National Yogurt Association’s Live and Active Cultures seal. Want even more bennies? Drizzle on honey, which contains prebiotics, a carb that helps probiotics flourish.

Know the whey

The layer of liquid that often settles to the top of yogurt is whey protein, and it contains muscle-building amino acids. Stir it in, don’t pour it off!

Get cooking

I LOVE this one!!
While it’s tasty right from the cup, cooking with yogurt is a boon for both your body and your meal. Coat baked salmon with yogurt and dill—the vitamin D in fish helps you absorb yogurt’s calcium. Making burgers? Add a cup of nonfat Greek yogurt and 3/4 cup breadcrumbs to a pound of ground beef—the lactic acid makes patties extra tender.


Happy Snacking!!!

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10 tips to help you lose weight

SUCCESS TIP NO. 1: DRINK 8-10 GLASSES OF WATER EACH DAY

Okay, for many people this is a big problem. Although I LOVE Water, to some people it doesn’t taste all that great generally because water doesn’t really “taste” like anything.

Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.

To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses?

If you really cannot bear the taste of water, try using a water purifying pitcher or filter.

You can also add a few drops of lemon or lime to your water – but no sugar or sweetener! This actually boosts your metabolism and helps you lose weight: try it for 2 weeks, and see how you feel!
Check out flavored waters on the market, too. Just keep an eye out for additives.

I personally love 'Zip Fizz' you can get it at Costco. It has tons of vitamins, electrolytes, and nutrients your body loves.

SUCCESS TIP NO. 2: EAT BREAKFAST

Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it! Breakfast is so important to your good health and to weight control.

According to a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again."

Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the “bread” group if you skip breakfast.

You can always keep a few hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.


SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY

This can be one of the hardest adjustments to make. After all, you are busy! You already have a “full-plate”. When do you have time to worry about filling your plate with more frequent meals?

Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.

Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals. For suggestions, just see the handy list of snacks and appetizers listed later.

SUCCESS TIP NO. 4: AVOID WHITE FOODS

This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say NO. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.

Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.

These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.

SUCCESS TIP NO. 5: EAT YOUR VEGGIES

It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables.

This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.

If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling veggies and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks.

Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies.

SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE

While more and more restaurants are offering low-carb friendly menu items, many of them are still not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.

If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods.

Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments.

It will also be easier to maintain your diet with your own favorite fresh food selections on hand.

SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS

Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks. When you buy nuts, fruits and vegetables in bulk you can simply prepare, separate and store them for easy use later.

For instance, you can pre-slice your apples and snack on them over several days. Simply cut them, rinse them in pineapple or lemon juice and store. This will make a quick and easy snack for later.

Fix your lunch and take it with you to work. Better yet, fix your lunch and 2 snacks for work.

SUCCESS TIP NO. 8: EAT SOME PROTIEN AT EACH MEAL & AS A SNACK

In addition to everything that’s been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, "Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them.”

Just think – eating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese?

Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.

SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER EACH SNACK

This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterwards. The water will help you feel full and prevent overindulgence.

Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.

SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR FOOD

You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don’t get in the habit of eating while standing or eating quickly. Sit down and chew. My husband has a problem with this because of the lifestyle he has at work, and I always have to nag at him for it!

Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.