File: Aids and Tips

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As mentioned previously, I thought it might be a good

idea to post some of our files on the list. ( To read any of our very useful

files go to the home page at : /

Click on " files " in the left hand margin for a bonanza of info and our

wonderful extensive recipe collection.)

Below is the file titled: " Aids and Tips " . Comments and suggestions for

improving any of the files, including the one reproduced below are welcome.

AIDS AND TIPS

Members of the list have made these various suggestions. Use what would

work for you:

1) Count fiber grams. One member suggests 50 grams of fiber a day (you have

to build up to this), you will naturally eat fewer calories and eat

healthier calories.

2) When eating out: ask the waiter to take the bread basket away. In a

Chinese restaurant have them remove the ubiquitous fried noodles. Order a

cheeseless veggie pizza on a whole wheat crust. Request fat free sauces and

dressings; order other dressings on the side so you take them sparingly.

3) Drink lots of liquids: drink one or two glasses of water before your meal

for a full feeling and to eat less food. Start meals with a low-fat, veggie

dense soup such as Health Valley's tomato veggie soup. Dense in veggies and

tomatos and only 160 calories for a heaping serving. Drink tea between

meals (Use Splenda or stevia for sweetness - 0 calories).

4) Have a " safety " food. One member's safety food is Fiber One Cereal with

a splash of concord grape juice. Lots of filling fiber; takes time to eat

and satisfies the craving to nosh on something.

5) If you're tired or feeling weak be sure you're getting adequate protein

and a bit of healthy fat (nuts, olive oil or avacodo) and you'll be less

hungry. Protein is filling and takes long to digest.

6) Chew sugarless gum - gives you the feeling of a dessert -keeps your mouth

busy and aids digestion.

7) Some CR people feel that having some vinegar (found in many salad

dressings) or lemon juice before a meal cuts down on appetite and helps

maintain CR.

8) You can help keep your appetite under control by

adding some fat to the first course of your meals.

Eating a small amount of fat with your first course can help you feel

full faster and keep you feeling full longer. This in turn can help

prevent you from downing more calories than you really need. Be sure

to make it some " good " fat such as: olive oil, avocado, or nuts.

9) Some of us stick to the diet by eating 5 or 6 small meals or snacks which

keeps us less hungry. That also correlates with the Zone way of eating.

Others feel that eating fewer meals helps them. Experiment to see what

works for you.

10) Having a raw vegetable salad for one meal every day is a good way of

sticking with CR because a) it contains important nutrients and it is

about the lowest cal dish you can eat. Have some protein and a bit of good

fat, for example olive oil with your salad.

11) Eat a low cal snack to tide you over to the next meal. One such snack

that the author has found invaluable is a couple of stalks of bok choy (or

celery or similar crunchy low cal veggie) with a bit of a smear of nut

butter (or use allfruit jelly or whatever healthy alternative you come up

with). It takes a long time to chew and is very satifying.

12)Guar Gum Pudding: Guar Gum is an appetite suppressant as noted by

Walford. Members have come up with a recipe for a " pudding " which is quite

good. The ingredients are:

guar gum,

cold water, (about 3 tsps guar gum to a pint of water or adjust to your

taste -just not too thick or you can choke!),

flavoring such as cocoa powder, lemon juice, vanilla, coffee or other

flavor,

sucralose to taste.

Mix, stir, whisk or blend all 4 ingredients. After about 5 minutes, the

mixture should have the consistency of pudding. The pudding tastes even

better if left in the refrigerator either for a few hours or overnight.

**WARNING**

Large amounts of guar should not be eaten between meals. See this post for

the full explanation:

/message/3947

13) A product called Satietrol controls appetite for some members. Search

the archives for the word " Satietrol " for the list discussions of this

product. Satietrol can be purchased in small quantities from iherb.com or in

large quantities. See the file " Member's Recipes " - " Where to get stuff "

for purchasing info. Also, good sales for Satietrol are sometimes

posted in our " links " section - so check there before purchasing.Satietrol

tastes better when left to sit in the fridge for a few hours or overnite.

14) A food high on the satiety index is the potato. Potato fiber is also a

major ingredient in Satietrol. So try a potato, cooked in a healthy manner

and without the high fat (butter, sour cream) that adds calories. A bit of

Omega 3 " Spectrum Spread " or smidgeon of olive oil tastes good on a potato

15) Warren " s Fruit punch. Here it is straight from the horses

mouth:

Here is an idea that has been golden for me.

The idea has really helped to empower CR.

My personal CR experience is that making a quart

of fruit punch to drink every hour or two, using

maybe 1 or 2 tsp of 100% whole fruit juice concentrate

per quart water (orange, grape, apple cherry, etc...

total of 10 to 20 calories), sweetened pleasurably

with Sucralose to taste, makes CR 100% easier.

The punch has only so very few calories, but tastes

just delicious -- almost as good as the real juice.

I avoid temptation to eat, and the fruit punch

supplies a very tiny number of very important,

critical calories to keep my brain function

and alertness high -- without the need to eat.