Re: Hoping AGAIN that group members will weigh in

[Guest guest]

Liz, I am a bad one to help with this as I found out recently I am

Diabetic, btu I weill tell you what I did while my adrenals were healing.

I ate tons of low carb yogurt, cottage cheese and string cheese. I

made sure I ate something at least every three hours with protein in it.

Always eat protein right before bedtime!

--

Artistic Grooming- Hurricane WV

My Ebay Jewelry Store (Closing after Xmas!!!)

http://stores.ebay.com/valeriescrystalcreations

http://www.stopthethyroidmadness.com/

http://health.groups.yahoo.com/group/NaturalThyroidHormonesADRENALS/

[Guest guest]

Hi Liz:

I find it helps to break meals into 5 or 6 smaller ones instead of 3

big ones (or the 3 meal/3 snack routine). If I have a craving, I try

a healthier alternative first to see if it will get rid of it. I try

to combine something that gives some protein & healthy fat & isn't

just all carbs.

I like almonds with date or walnuts with raisins. Nuts provide a

good dose of omega-3 fatty acids. Limit to a small handful per

serving. An apple with a bit of organic nut butter or a bit of

cheddar cheese is good. Some baby carrots dipped in homemade red

pepper hummus. A bit of low-fat organic yogurt topped with wheat

germ or ground flax seed. Half a baked sweet potato (I do add a bit

of butter) mixed with roasted garlic. Lately I've been enjoying

baked acorn squash. A 1-egg omlette with some sauteed greens, onions

& garlic can stop a craving.

Try drinking a cup of water when you have a craving. The body's

dehydration guage isn't very good. Sometimes cravings are the body's

way of saying it needs more water. And it helps fill you up a bit.

If I do indulge in chocolate, I make sure it's the best DARK

chocolate. Milk chocolate tends to keep you craving more. Besides,

dark chocolate has anti-oxidants & magnesium, so it's good for you,

right? That's my story & I'm stickin' to it . My personal

favorite is " 1847 " . I find I can eat just one 1-ounce piece when I

do this. I nibble at it with a cup of tea.

I also tell myself NO food is off my list. I'm just adjusting how

often/the quantity of what I eat. I'm changing my eating habits. I " m

not on a diet. This is a mental game - I don't feel deprive this

way. Now I make healthier choices than Dunkin' Donuts Boston Creme

donuts. But if I do have one during the year, I don't beat myself up

about it.

When I am bad, I at least try to eat a smaller portion. That donut -

I cut off the outside & just eat the part with the custard. At least

I'm only having 1/2 a donut that way .

If something good happens or you reach a certain goal, try giving

yourself a non-food reward. A trip somewhere special, that new

sweater that you can fit into now, a massage.

If something bad happens, try going for a walk. It's easy to fall

back on stuffing carbs to feel better. But sometimes that little

walk gets you over the hump.

Hope that helps,

> What are your " go to " foods? Do they differ when you're feeling

bad or good? Do you eat frequent small meals or stick with the 3

basic meals plus a few snacks ... When feeling pretty good, do you

have any " tricks " to avoid over-indulging your energy resources?

>

>Thanks, Liz

[Guest guest]

Oh, me too, with stress reduction & pushing myself way too hard.

Anyone have any stress response ideas/tools/tricks?

I never realized how much stuff stresses me out in the course of a

normal day.

And, I have a really difficult time just stopping and/or slowing down.

Any tips would be much appreciated!

>

I'm having a very hard time with

> lifestyle changes.

>

[Guest guest]

In a message dated 20/10/2006 03:46:47 GMT Daylight Time,

AngInfoHound@... writes:

Anyone have any stress response ideas/tools/Anyone

Adrea, good morning

check out the Zero point Technique _www.zpointprocess.com_

(http://www.zpointprocess.com) or Emotional Freedom Technique

_www.emofree.com_

(http://www.emofree.com) .

Both very useful.

Mo

NOVA Counselling & Healing Services

[Guest guest]

In a message dated 20/10/2006 01:38:36 GMT Daylight Time,

esilver@... writes:

What are your " go to " foods? Do they differ when you're feeling bad or

good? Do you eat frequent small meals or stick with the 3 basic meals plus

a few snacks ...

Morning

I am starting one some called PGX - see below for info on one product. There

are many PGX products and different manufacturers (none in the UK that I can

source) and they seem to consist of capsules, granules which can be

sprinkled on food or flavoured gel-like 'drinks' (I have ordered Mocha with the

capcules also) that can be used as dessert if left to set in the fridge.

I am on the slippery slope to diabetes so have to take fast action to get my

weight down whilst this stuff will bring my blood sugar down accoording to

the research. Sorry don't have a link to the research to hand - a Canadian

university I think - but a quick Google will bring up lots of information.

Mo (which has serious carb cravings around this time)

SlimStylesâ„¢ PGX

6.4 oz (182 g) powder

Item Catalog Number: 872

SlimStyles™ Appetite Control Fiber blend – a near zero calorie fiber blend

with PGXâ„¢, used before and between meals for a feeling of fullness and to

prevent food cravings. PGXâ„¢ is a completely unique blend of highly purified

soluble fibers processed using advanced proprietary technology. Compared to

other

soluble fibers, significantly less PGXâ„¢ is required to obtain the same

important health benefits including glucose balance, appetite control, and

reduced

food cravings.Supplements are to be taken in conjunction with a healthy diet

and regular exercise program. Results may vary. _References_

(javascript:itemReferencePopUp('/newshop/items/references_2006/fiber.htm')

Supplement

Facts

Serving Size 2 scoops (7 g)

Servings Per Container 26 Amount Per Serving

Calories

9

Total Carbohydrate

5 g

Dietary Fiber

5 g

Soluble Fiber

5 g

Sodium

96 mg

Calcium

17 mg

PGXâ„¢ Proprietary Blend

5 g

Highly purified fiber blend processed using advanced proprietary technology:

Konjac-mannan (Amorphophallus konjac K.Koch) (root), Sodium Alginate

(Laminaria digitata), Xanthan Gum

Lecithin

50 mg

Medium Chain Triglycerides

50 mg

Stevia Powdered Extract (leaf)

75 mg

Other ingredients: natural orange flavor, xylitol, silica.

Contains no artificial preservatives, color or sweeteners; dairy, wheat or

yeast. Dosage and Use

Add one - two level scoops (7 g) of SlimStylesâ„¢ Appetite Control Fiber Blend

to 8 - 12 oz of water or juice and shake or blend until smooth.

Drink immediately after mixing as it thickens quickly and follow with and

equal portion of water or as directed by health professional.

Serving Option: Add one or two scoops to yogurt, fruit salad, oatmeal, or

other food.

For optimum benefits use two level scoops (5 grams of PGXâ„¢) Caution

Drink at least 12 - 16 oz of additional liquid per serving when taking this

product. Lack of adequate fluid may cause the product to swell and block your

throat or esophagus and may cause choking. Do not take this product if you

have difficulty swallowing. If you experience chest pain, vomiting or

difficulty in swallowing or breathing after taking this product, seek immediate

medical attention.

NOVA Counselling & Healing Services

[Guest guest]

In a message dated 20/10/2006 12:21:10 GMT Daylight Time,

artisticgroomer@... writes:

One thing weak adrenals WILL teach you is what stresses you! I know I

had to start refusing to grooom the really nasty temperamented dogs. BAD

as I need the income from them and can;t afford to turn away business, I

HAD to. I als had to move away from my family. I HAD to stop having

relationships wiht men.I was choosing worse an worse men and the last

one was so bad he almost killed me both mentally and physically. SO you

need to make some really hard choices. But stress removal is ESSENTIAL

to your survival.

This is what I have found also Val. I removed myself from my family and

painful though that proved to be and very stressful over many years, I think

that

maintaining regular contact would have been much worse.

A year or two ago I cut myself off from all existing relationships where I

felt that a particular person was not good for me. And it was a two-way thing.

I was not a blameless victim. Having given it deep thought I realised that

the people I was attracting into my life - people who would not give

emotionally and were often abusers (because I allowed them to be!) were being

attracted

by MY behaviour, by my now setting healthy boundaries.

So when the penny dropped on that one, I realised I had a way to get some

control over my life. I started working on changing me and I have done very well

and still it is a work in progress. I observed how I behaved, what messages

I was sending out. I took some serious risks in asking for help, in showing

my vulnerability and that was something I have been unable to do all my life.

I put on this strong front. Well I am strong, I am that strong woman but I

hide from people my needy bits.

So I let the needy bits out to play, and what do you know, I started to

attract a different kind of person. People appeared who wanted to help me (and

many on them on this list I might add - thank you big-time), people did not run

screaming if I said how I really felt inside.

And these actions I am hoping will help my progress with my health and

adrenals in particular.

I went through a very lonely time when I let go of these unhealthy

relationships but it has been worth it.

I reckon we need a lot more than hormones to get ourselves back in a healthy

place. I doubt I HAVE ever been in a health place emotionally anyway for

sure. So I am not going BACK to a healthy place but arriving.

And I sure like the view! lol

Mo

NOVA Counselling & Healing Services

[Guest guest]

One thing weak adrenals WILL teach you is what stresses you! I know I

had to start refusing to grooom the really nasty temperamented dogs. BAD

as I need the income from them and can;t afford to turn away business, I

HAD to. I als had to move away from my family. I HAD to stop having

relationships wiht men.I was choosing worse an worse men and the last

one was so bad he almost killed me both mentally and physically. SO you

need to make some really hard choices. But stress removal is ESSENTIAL

to your survival.

--

Artistic Grooming- Hurricane WV

My Ebay Jewelry Store (Closing after Xmas!!!)

http://stores.ebay.com/valeriescrystalcreations

http://www.stopthethyroidmadness.com/

http://health.groups.yahoo.com/group/NaturalThyroidHormonesADRENALS/

[Guest guest]

In a message dated 20/10/2006 15:22:53 GMT Daylight Time,

AngInfoHound@... writes:

anks! I'll check out zero point. Just yesterday I downloaded

Mercola's EFT instructions, but I got overwhelmed. I'll try looking

at that again, too

Zero point is a LOT simpler.

Mo

NOVA Counselling & Healing Services

[Guest guest]

>

>

>

> In a message dated 20/10/2006 03:46:47 GMT Daylight Time,

> AngInfoHound@... writes:

>

> Anyone have any stress response ideas/tools/Anyone

>

>

>

> Adrea, good morning

> check out the Zero point Technique _www.zpointprocess.com_

> (http://www.zpointprocess.com) or Emotional Freedom Technique

_www.emofree.com_

> (http://www.emofree.com) .

> Both very useful.

>

Thanks! I'll check out zero point. Just yesterday I downloaded

Mercola's EFT instructions, but I got overwhelmed. I'll try looking

at that again, too.

Anyone try hypnotherapy to change response to stress?

Don't laugh! I know I'm grabbing at straws, but I see some of this as

just bad habit built up over a lifetime of dysfunctional behavior

learned as a kid in a stressed out home environment!

[Guest guest]

>

> One thing weak adrenals WILL teach you is what stresses you!

No kidding! Which is why I was so SHOCKED to discover that I am

essentially stressed all day long!

I know I

> had to start refusing to grooom the really nasty temperamented dogs.

BAD

> as I need the income from them and can;t afford to turn away

business, I

> HAD to.

I've definitely had to reassess my business. But that is a good thing

because I realize that I've been applying other people's goals & ideas

of success to me, and clearly THAT'S not working! Got the adrenals to

prove it!

I als had to move away from my family. I HAD to stop having

> relationships wiht men.I was choosing worse an worse men and the last

> one was so bad he almost killed me both mentally and physically. SO you

> need to make some really hard choices.

Yes, dealing with that with my husband right now. Starting slowly,

since I require financial support at this time. But I am letting him

know that his approach to just about everything is stressful. He's

not taking that very well, because he doesn't like to have to " work "

at it. Doesn't feel he should have to " sugar-coat " his approach to

the kids. It's interesting, though, because I realize that they're

stressed out or shut down too. Slow process, but needs to occur.

However, he's done something of a 180, as he is finally realizing how

bad off I am. Just hard for people to change, I guess. Not making

excuses for him AT ALL. He needs to make his choices, and I need to

make mine.

Mostly his stressful responses happens when we are hanging with the

kids & they're doing whatever & he overreacts. So I decided I am

leaving the room & going to bed when that happens. It worked the

first time, when I did it " by accident " . So we'll see... Taking it

one step at a time.

But stress removal is ESSENTIAL

> to your survival.

I'm beginning to understand that now. It is OBVIOUSLY SO UNHEALTHY to

constantly be getting stressed over what amounts to absolutely nothing!

Warmly,

[Guest guest]

I haven't tried hypnotherapy BUT back in 1984 or so

when I had panic attacks, I learned how to stop them

by using biofeedback. Kind of the same thing, but

different.

I learned how to slow down my own heartbeat,

respiration, totally quiet and calm my mind, and

slow/stop the whole " fight or flight " thing. So after

learning how to do that for panic attacks, I began

doing it during specific stress event times too.

The first few times I was hooked up to a biofeedback

machine but then after that I did it myself. It's like

going into an instant meditation state but eventually

I had to learn how to do it even while walking around,

talking to people, and functioning.

So now after learning that for constant everyday

stress and pressure, though, it's got to be that AND a

combination of getting rid of all the environmental

AND mental stress AND the stress feedback loop that

goes on inside us. Negativity has to go, as well. The

entire outlook has to be changed, is what I found for

myself.

> Anyone try hypnotherapy to change response to

> stress?

__________________________________________________

[Guest guest]

----- Original Message -----

From:

> I find it helps to break meals into 5 or 6 smaller ones instead of 3

> big ones ...............................

Helps ?

More like lifesaving! I've printed it out so that I can use it to finish my

grocery list, and then I'm going to post it on the inside of one of my

kitchen cabinets for further reference, or suggestions when the 'going' gets

tough. :0)

I've been very mentally dull all week, and because I couldn't think of good

choices, I was falling back on bad choices. I truly needed this and am very

grateful that you took the time to post it. Living alone, it's sometimes

tough to get back on track of 'creating' good snacks and meals.

Strangely enough, the night before you posted this, I found myself 'reduced'

to eating Bakers chocolate. I've always been a Milk Chocolate lover (or the

Bakers chocolate wouldn't have still been in the cabinet), but I found that

a little of the dark chocolate went a long way ... I was satisfied and

didn't want more! Is 1812 made be Ghiradhelli?

Liz

[Guest guest]

----- Original Message -----

From: Mo

Morning

I am starting one some called PGX - see below for info on one product.

There

are many PGX products ....................

Thanks Mo!

This kind of ready -made nutritous " go to " is really more my style! But,

for now anyway, I'm going to try to change that style up a bit so I can

avoid falling into old patterns. Once I'm in better shape ... maybe trust

myself more .... this would be helpful to have in substitute for snacks at

those times when I'm not up for throwing something together. I'm saving the

info. Let us know how it works for you!

Liz

[Guest guest]

----- Original Message -----

From: " "

> One thing weak adrenals WILL teach you is what stresses you! I know I

> had to start refusing to groom .........

SO you

> need to make some really hard choices. But stress removal is ESSENTIAL

> to your survival

Val,

Those were some tough choices! By posting this you've motivated me - and

probably some others - to

really start looking for additional ways to reduce stress, and to get strong

and make the hard choices.

Liz

[Guest guest]

----- Original Message -----

From: Mo

> So I am not going BACK to a healthy place but arriving.

> And I sure like the view! lol

Great way to put it Mo! And thanks for sharing your vulnerablities,

Liz

[Guest guest]

In a message dated 21/10/2006 23:20:55 GMT Daylight Time,

esilver@... writes:

Great way to put it Mo! And thanks for sharing your vulnerablities,

And thanks for being there to hear them~!

Mo x

NOVA Counselling & Healing Services

[Guest guest]

In a message dated 22/10/2006 02:15:35 GMT Daylight Time,

esilver@... writes:

when I'm not up for throwing something together. I'm saving the

info. Let us know how it works for you!

I sure will Liz. I just had the thought also yesterday that this product

will really help me on days when I just am too exhausted to get dinner

together.

That si a danger point for me because I will just put anything in my mouth

and usually not good choices.

Mo

p.s. yesterday it was deep-dried fishop and chips form the local take-away.

NOVA Counselling & Healing Services

[Guest guest]

Did I type 1812? Must have had some brain fog . The full name

is " Dupuis 1848 " by " Poulain Chocolatier " . I use the " Noir 76% " dark

chocolate. It's from France. The British firm Cadbury bought it out

from the Poulain's in 1988. But they have retained the quality. It's

far superior to Cadbury's chocolate.

It rates well on chocolate tastings:

http://www.troubador.org/chocolate/ChocoScores.html

I bring back a bunch when we go visit family in Portugal each year.

I have a friend from France that brings me some too when she visits

home. You can also get it in Spanish supermarkets . It costs about

1.50 euros for a 100gram bar ($1.90 USD).

Have some friends abroad <lol>? I don't know if you can get it here.

I've had trouble finding it. I've heard good things about Trader

Joe's dark chocolate (which also rates well on the above site). If

you stick with French or Belgium chocolates, you tend to get a very

good quality.

The only place I've seen it so farm is EBay:

http://tinyurl.com/yayqus

I never realized how much it can vary. I can NOT eat Hershey's now.

It tastes like grainy chocolate-flavored sawdust. I'll take

Ghiradelli over Hershey's though. Or Lindt. That's what I used to

eat before 1848.

This stuff is dark, but it doesn't have a bitterness to it, despite

the high cocoa content. It melts velvety smooth on your tongue. I've

found that by buying the very best-tasting dark chocolate that I

can, I don't eat gobs of it. Nibbling a one-ounce piece really does

suffice. If I'm going to have some, I have it as a dessert at the

end of the meal, sipping with a cup of herbal tea. It goes very well

with wine also.

If you crave a lot of chocoolate, you may be deficient in magnesium.

I find it makes a big difference. I got on a craving kick for a

while. When I started supplementing magnesium, it went away.

Ok, that's enought about chocolate! You would think I was a

chocoholic or something

>

> Helps ?

>

> More like lifesaving! I've printed it out so that I can use it to

finish my

> grocery list, and then I'm going to post it on the inside of one

of my

> kitchen cabinets for further reference, or suggestions when

the 'going' gets

> tough. :0)

>

> I've been very mentally dull all week, and because I couldn't

think of good

> choices, I was falling back on bad choices. I truly needed this

and am very

> grateful that you took the time to post it. Living alone, it's

sometimes

> tough to get back on track of 'creating' good snacks and meals.

>

> Strangely enough, the night before you posted this, I found

myself 'reduced'

> to eating Bakers chocolate. I've always been a Milk Chocolate

lover (or the

> Bakers chocolate wouldn't have still been in the cabinet), but I

found that

> a little of the dark chocolate went a long way ... I was satisfied

and

> didn't want more! Is 1812 made be Ghiradhelli?

>

> Liz

>

[Guest guest]

----- Original Message -----

From: " "

> Did I type 1812? Must have had some brain fog . The full name

> is " Dupuis 1848 " by " Poulain Chocolatier " .

Actually, , I'm pretty sure I got the number wrong LOL! I'm a big fan

of Lindt, though I've got to admit the Baker's wasn't that bad the other

night .... especially for the price. Also, without the special chocolate

packaging, it lost the " bad " factor!

Liz

[Guest guest]

----- Original Message -----

> I sure will Liz. I just had the thought also yesterday that this product

> will really help me on days when I just am too exhausted to get dinner

> together.

> That si a danger point for me because I will just put anything in my

> mouth

> and usually not good choices.

>

> Mo

>

> p.s. yesterday it was deep-dried fishop and chips form the local

> take-away.

Mo,

I can sure relate! I'm now trying to stock my fridge with easy to grab

" good choices " (my fave is string cheese - thanks for the idea Val) for

those exhausted times, BUT more so trying to avoid the exhaustion in the

first place. It sure is a " work in progress " !

Liz

[Guest guest]

Hi Liz - now that I'm done talking about chocolate, I thought I'd go

back to your original question about good food choices.

One of the most helpful things I've found is to empty your kitchen

of ANY poor choices. That way, when you're hungry or craving, you

will be able to make good choices. I did this when I started running

about 4 years ago since I knew how important good nutrition was to

be able to meet my goal of finishing a marathon. I did finish

(yea!), but that's another story. Since my hypo got bad this last

year, I haven't been running.

Anyway - throw out any junk food, anything with trans fats (read the

labels - look for hydrogenated oils), anything with high fructose

corn syrup or anything that's highly processed. Don't " finish it up "

just because you paid money for it. Your health is worth more than

what you paid for junky food.

I've had no success with trying to keep " good " versions of junk food

in the house. If I buy sweet potato or veggie chips instead of

regular potato chips, I'll still scarf the bag just because it's

there or I had a bad day .

I've told DH he's on junk food alert - if he wants to buy it and eat

it, that's his choice. I'd prefer he at least bought the baked & /or

organic versions. But it's his choice when he's on the road. I don't

want it in the house though. If it comes in, the best thing for me

it to just throw it out. Fast . I wonder if now that I've started

on Celtic sea salt if I'll have an easier time around this stuff.

I do the same thing for desserts. I don't keep cake mix, brownie

mix, etc in the house. I keep basic cooking ingredients. If I want

brownies, I'm going to have to go to the trouble to make them from

scratch. That cuts out the spur-of-the-moment binging.

Now, stock your kitchen with good choices - a variety of fresh

fruits & vegetables, lean, organic meat & chicken, fresh ocean fish

(not farm raised). I keep canned Alaskan salmon on hand for when

good fresh salmon's not in season. I keep some frozen veggies too -

quick for cooking when you're out of fresh & they usually have more

nutrition and less salt than their canned counterparts. They sautee

up for veggie stirfries better than canned also.

I have canned mackerel & sardines - lots of good Omega 3 fatty

acids. I have some tuna, but don't eat lots due to the debate about

mercury. I rotate among the canned salmon, mackeral, sardines &

tuna. Add some nuts & nut butters - almonds, walnuts, cashews,

Brazilian nuts, sunflower seeds, pumkin seeds. Beans & legumes

(canned & /or dried). Barley. Brown rice. Organic omega-3

supplemented eggs. Wheat germ. Whole flax seed (grind daily with a

small coffee grinder so the omega-3 oils are fresh). Organic yogurt

(preferable without sugar - then top our own fruit, wheat germ, flax

seed, nuts, etc.). Substitute white flour choices with organic,

whole grain ones - bread, pasta, pancake, crackers, etc.

I like the Wassa crispbread crackers - good for spreading a bit of

nut butter or sardines on. Use steel-cut oats instead of instant,

processed one. McCann's is one brand. They take longer to cook,

but they're worth it. You can prep several portions & refrigerate it

for a quick reheat too. Muesli is another oat alternative to

processed cereal. Yum. Cinnamon tastes good added to either of these

& it assists in lowering blood sugar & cholesterol.

Learn to cook with beans - lots of varieties. They're a good source

of protein, fiber, vitamins & minerals. Kidney, pinto, garbanzo

(chick), black-eyed peas, black beans, cannellini (white), etc. If

you're not used to this, start with some canned and a few dried.

Experiment a bit, then learn how to cook the dried ones. Play with

vegetarian recipes. There are a lot of good ones on the web. If you

usually eat meat/chicken/fish every day, try using bean recipes one

day a week. Then build on that.

Try using whole-wheat pitas or tortillas (with no high fructose corn

syrup) instead of sandwich bread. I find it's easier to stuff extra

veggies in these when you make a sandwich. I have one of those

sandwich-griddle thingies. I sometimes cut the tortillas in half,

stuff with veggies & some protein (scrambled eggs, hummus, seafood

salad, roasted chicken, etc.), roll them up and close the little

griddle on them. It's non-stick so I don't have to add extra fat.

This give me a hot, crispy " hot-pocket " type sandwich without buying

the processed ones. And I have full control of the ingredients.

I keep a good quality energy bar on hand for gotta-have-something-

quick emergencies. I'm partial to Kashi's Chewy TLC Honey Almond

Flax bars. They are also very good when eaten with an apple. Makes a

mini-meal. Include some dried fruit - prunes, apricots, raisins,

dates, etc. I like to eat these with nuts as a snack - almonds/date,

raisins/walnuts, etc. Gives you a little protein & good fat with the

carbs. It stabilizes the glycemic effect of the fruit too.

For meal planning, adjust your portion percentages. You don't have

to eliminate whole categories of food right away, just cut back how

much they dominate your eating. Pump up the veggies, have a moderate

portion of a good protein source, & cut back on carbs (make them

whole grain too). Try to eat your carbs as part of your meal or with

a little protein & fat when you can, as it cuts down the glycemic

effect and helps keep your blood sugar stable. Keep the

meat/chicken/fish at about a 4oz. portion size and increase the

veggies. If having brown rice topped with sauteed veggies, make your

rice portion smaller than you normally would, and the veggies

bigger.

Cut back, and eliminate when you can, the white flour, white sugar,

white rice, & white pasta. I still use baking potatoes. I feel

they're a good source of vitamins, minerals & fiber. I just have a

smaller portion, less often.

Use good fats in cooking, like olive oil. Throw out margarine & use

real butter when you do use a non-vegetable oil. If you cook with a

lot of butter, try experimenting with half butter/half olive oil to

start. For some things, you can even use straight olive oil. Make

your own salad dressings out of olive oil, red whine vinegar,

organic apple cider vinegar, mustard, honey, a few spices, etc. The

bottled ones have too many chemicals. Dressings are quick & easy.

Experiment with new twists on old recipes. I had half a leftover

sweet potato so I did a hash with broccoli rabe, garlic & onions the

other day, using olive oil instead of butter to sautee. Had that

instead of " regular " hash-brown potatoes. Yum!

Check out Dr. Weil's " Eating Well for Optimum Health " .

There's a lot of good advise in there. I would just maybe not use so

much tofu or soy milk if you have thyroid problems, since that's

been indicated in worsening them. Stick to fermented soy options

like miso, tempeh & natto. Check out Udo Erasmus' " Good Fats, Bad

Fats " too for some excellent dietary info.

When you go out, always pack your own food & water so you won't be

so tempted to stop for " fast food " . Nuts, whole fresh fruit, dried

fruit, whole grain crackers & canned sardines, nut butters, a good

quality organic energy bar (no high fructose corn syrup, low on

isolated soy protein), baby carrots, celery sticks, sliced green/red

peppers, hummus, banana, yogurt, etc. You'll also save money from

not going to restaurants.

Remember to eat a little bit of something every 3 hours so your

blood sugar doesn't crash. That will help keep the cravings away. If

you're overwhelmed by the smells of hamburgers, try having some

water & a bit of your snacks. Maybe what you crave is " food " ,

not " hamburgers " .

If you're absolutely stuck having to fast-food dine, try to go for

the healthier alternatives. Panera's has healthy choices. I love

their vegetable soup. A Quiznos or Subway sandwich on whole wheat

bread or a spinach salad, rather than a cheeseburger & fries. Even a

's chili on top of a baked potato is at least marginally better

than the ol' burger/fries routine. I don't eat french fries any more

and avoid other fried foods as much as I can. The trans fats are SO

bad for you. You would be better off to eat another hamburger,

rather than have an order of fries. If you ARE stuck having a 99¢

hamburger, at least get a single without cheese or mayo. I have them

add extra lettuce, extra tomato & extra onion to it. At least you

get a smidgen of vitamins & fiber. And onion is good for your immune

system. Order plain water, not soda.

I wish Mc's hadn't ruined something good like grilled chicken

with all their " flavor additives " . Their grilled chicken salad

sounds good on the face of it but I can't eat it. They inject

chemical " flavorings " & " moisture additives " in it. The first time I

tried, I wondered why it tasted so funny. It didn't taste " right " ,

not like real chicken. The best chicken I ever had was completely

organic, free-range (many people have backyard farms & gardens) at a

neighborhood festival in Portugal. Slaughtered by hand that morning,

grilled over wood & eucalyptus leaves that night. Oh my! I never

knew chicken could be that good, that fresh, that... " chicken-y " . It

puts Purdue & big chicken processors to shame.

To wrap up, small changes add up. You don't have to beat yourself up

if you slip, because changing eating habits is a process. You will

get better & better at it as you become used to cooking with

different ingredients and tasting new foods. Cravings will go away.

You'll notice after you've eliminated processed foods, soda & sugary

drinks for a while that they don't taste good when you eat them.

Your taste buds are seem fresher. You notice the chemicals, heavy

sodium or artifical/heavy sugar right away.

Best wishes to you on your food journey!

> Helps ?

>

> More like lifesaving! I've printed it out so that I can use it to

finish my

> grocery list, and then I'm going to post it on the inside of one

of my

> kitchen cabinets for further reference, or suggestions when

the 'going' gets

> tough. :0)

>

> I've been very mentally dull all week, and because I couldn't

think of good

> choices, I was falling back on bad choices. I truly needed this

and am very

> grateful that you took the time to post it. Living alone, it's

sometimes

> tough to get back on track of 'creating' good snacks and meals.

>

> Strangely enough, the night before you posted this, I found

myself 'reduced'

> to eating Bakers chocolate. I've always been a Milk Chocolate

lover (or the

> Bakers chocolate wouldn't have still been in the cabinet), but I

found that

> a little of the dark chocolate went a long way ... I was satisfied

and

> didn't want more! Is 1812 made be Ghiradhelli?

>

> Liz

>

[Guest guest]

----- Original Message -----

From:

Hi Liz - now that I'm done talking about chocolate, I thought I'd go

back to your original question about good food choices.

One of the most helpful things I've found is to empty your kitchen

of ANY poor choices. That way, when you're hungry

,

Once more, a very informative post .... with personality, of course! I will

add this to the growing " cupboard collection " !

I cleared out the " bad " foods from the house some time ago; my problem has

been filling it with foods that I'll actually eat. I'm not an experienced

cook, and without much energy, am unlikely to get too creative in the

foreseeable future. So my choices have to be pretty basic. REALLY cooking,

for me, means frying an ommlette that has nothing in it but eggs and milk

I too like (a relative term) the Wasa Crispbread, Multigrain. I really like

the Kavli Crispy Garlic Crispbread - I can almost imagine I'm eating chips

WITH dip - , but I feel the Wasa is healthier for some reason ... maybe

'cause I don't enjoy it all that much!

Had a craving last night. Well, maybe more of an emotional craving as I was

feeling down and exhausted. I came close to making the 4 minute trip to the

nearest Grocery store for some binge foods, but instead chose Oatmeal and

added honey, butter, and cinnamon. It worked! The Oatmeal I have is store

brand - probably manufactured by Quaker Oats, and it is " rolled " oats

instead of steel cut. It's not instant though I do microwave it.

I love Garbonzo beans out of the can, but it'll be a long time 'til I'm

ambitious enough to figure out how to include beans in dishes, and of course

how to cook them in the first place!

Upon your advice, I just ordered a used copy of Wiel's book.

Thanks for everything!

Liz