COMMONS THREAD: Intros and more!

[SSKatie]

Join us one and all to be Super Healthy Eaters! We're going to share info, products, tips, recipes, and such in our efforts to eat the healthiest food possible, as well as stay as active as possible for our precious bodies and emotional well-being. Of course, we're doing this within the guidelines of Weight Watchers, wherein we have SO much freedom! graemlins/thumbup.gif But it's a different journey when you're trying to plan your meals/menus around the foods that we want to include on a daily/weekly basis for our optimum health, so I think it will be great fun to share here with one another.

Just a little note: I'm sure everyone has a different idea of how & what they want to eat & why, and that's a purely personal decision, so we cannot judge or lecture one another here. However, there are a lot of foods and supplements out there that are tried & true and pretty well accepted to be "super foods" that most of us will probably want to incorporate into our daily nutrition. Let's be accepting and open to each other's ideas and lifestyles, and realize that we're all here for the same thing---that feeling of "WOW, I feel great!!" :D

SO WELCOME EVERYONE!! graemlins/wave.gif

[Paris Madeleine]

Hi Katie and fellow SHEs!

I could use some help. I am comptemplating making the switch from whipped peanut butter (contains HFCS and trans fat) to almond butter or another nut butter. Does anyone have an experience with using nut butters? I use PB in my oatmeal and on sandwiches...

What do you use/like?
Brand name or homemade?
Recipes?

<3 Paris

[SSKatie]

Paris, I used to use the Kroger Natural PB which of course has no trans-fats in it. I loved it, but I got away from it simply because of the points being higher. But it's SO much more satisfying to me--if I can just limit it.

I haven't tried other nut butters--I know Momma25 does though.

Good luck with your search and let us know what you discover. I'm interested in trying other nut butters, too--I'll pick some up on my next Whole Foods trip. graemlins/thumbup.gif

[Tinatulips]

SHE's,
Would you believe I couldn't find the thread at first, duh!!!
Paris - I bought natural peanut butter, but it was just to much fat/oil for my taste. I tried a nut mixed peanut butter, also from the reform store and hated it. It didn't have the PB taste I was craving.
Katie - I agree with every word you said/wrote. I am hoping that this will be a fun, open, honest, but non-judegmental group.

This has given me the inpsiration I was missing. That and great news, that a GF and DH have benign tumors. So healthy eating is big on my gonna do list.

[suzie_lightning]

SSKatie--I love this thread!

Paris--I am an almond butter LOVER. I make sandwiches out of whole-grain bread, crunchy almond butter, and organic raspberry fruit spread or jam. Yum, yum, yum, and a healthy dose of Vitamin E from the almonds. :D
I'm not sure what brand I use, but I'll check tonight and let you know.

[ February 17, 2004, 10:47 AM: Message edited by: suzie_lightning ]

[TJ'smom]

Paris,
Have you tried any of the soy butters? The brand I like is made by I.M. Healthy (no joke!), I buy the original crunchy. It's a great way to get some soy.

Anyone else looking for a good soy product, GeniSoy makes a snack chip that's great. I like the BBQ flavored chips the best. 2 points for 25 yummy crunchy chips AND 7 grams of protein!!!!
I buy at Cosco when possible, larger bag offered, but I've seen them in the health food aisle at grocery stores.

Here's to soy! graemlins/thumbup.gif
Patty

[AlexandriaM]

Hello, everybody! graemlins/wave.gif

SSKatie: Thank you for starting this thread--I look forward to our discussions! smile.gif

Paris: I like both cashew and almond butters. There is a slight difference in the texture of the butters, and the oil will separate and float on the top as with natural PB. I stir them well and refrigerate. Both butters have a unique flavor and a natural sweetness. Delicious on a rice cake, too. I "taste-tested" with small jars first, just in case I didn't like one.

Alex

[Paris Madeleine]

Thanks for all of the input! I bought a small jar of Arrowhead Mills almond butter and I am in LOVE! Yummy. I will be having my oatmeal with almond butter starting tomorrow. :D

[luv2lose]

Thanks for starting these threads Katie!

Paris I am also looking for a pb alternative. I don't eat a lot of it, but really would like to find something healthier for when I need my fix. Did you find the Arrowhead Mills almond butter in a regular grocery store or health food store?

[SSKatie]

WELCOME, WELCOME, WELCOME EVERYBODY! This is great!

Suzie, speaking of almonds and vitamin E---I bought some slivered almonds from http://www.nuttyguys.com that I put in my 7 grain oatmeal that I cook overnite in the crockpot (I add it per bowlful, so I can measure out how much I put in). On days I don't have the oatmeal, I eat a handful of almonds (5 for one point)--actually I have a great big jar full of almonds, dried mango & other dried fruits and just measure out what I want to get in my "almond fix."...so I get my daily almonds in! graemlins/thumbup.gif

[Paris Madeleine]

Maureen ---

I found it in the "health food" section at Giant Eagle. I've also seen it at Kroger, Meijer, and Wild Oats.

[p.c.]

Trader Joe's makes a soy nut butter that ROCKS!!! I love the nutty flavor and both crunchy and smooth are great!

[CordyC]

My health food store has two grinders - one for peanut butter and one for almond butter. The machine has a dial so you choose how smooth or chunky you want it. I can't eat the commercial stuff anymore, and although this has trigger-potential, it's so healthy that the 1 T. portion is infinitely more satisfying than a whole vat of the other stuff.

I kick my oatmeal up a notch by adding 1/4 c of bran and a t. of flax seeds. It really improves the taste, making it nutty and more "earthy" tasting. Anyone else play with their grains?

[SSKatie]

Cordy, do you grind your flax seed 1st? I understand that's better. I have been playing with grains and use 7 grain instead of oatmeal now. I'm also using bulgur instead of rice much of the time and made a delicious bulgur salad (I'll post that recipe). Did you know that taking a bay leaf and putting it in your bags/containers of grains/flours will keep the bugs away but not change the taste of the food? Works like a charm!

Carol, I don't have a vitamix (you gadget gal, you!) but I've got soybeans and I'm gonna try that in my little Kitchenaid food grinder thingy. Wish me luck! And thanks for the "recipe." graemlins/thumbup.gif

[luv2lose]

Katie, I agree about the almonds being good for you. My problem is I really need to watch the portions on them because I could easily eat too many. I also have added whole flax seed into my blender when I make a smoothie and whip in all up together. It grinds the seeds right along with whipping up the yogurt and fruit.

I wonder if you could make your own nut butters in just a regular food processor? I think I will try that and see what happens.

[WWCarol]

Maureen~ I don't see why a food processor wouldn't work?! On the VitaMix, it has you process until you hear a "low chugging" sound, and then you have to stop. Otherwise, your motor can burn out! :eek: So, I would just watch out for that possibility.

Katie~ I think there was also a little bit of salt in the recipe, but I don't add it in because my roasted soybeans are slightly salty. smile.gif I also switched to keeping a LOT of my grains and flours in the freezer (a recommendation by Lorna Sass).

I absolutely LOVE spelt, and do make the wheat berry/spelt/oat groat mixture in my pressure cooker (for 15 minutes). HOWEVER ( ;) ) I have a new love... unhulled barley. All I can say is: try it! graemlins/kiss.gif

[WWCarol]

I make a peanut/soy butter in my VitaMix, in which I use 1/2 dry roasted peanuts and 1/2 roasted soybeans. I add 1 TBS. peanut oil, and that's IT! Oh, yes. I add a packet of Splenda. It's "warm" after grinding...and wonderful.

It would be possible to make any kind of nut-butter, using any combination of nuts. I haven't tried making almond butter yet~

My local food co-op has a machine which grinds peanuts into peanut butter while you watch. So, I think it's a peanuts-only peanut butter (but I'm not positive).

[TJ'smom]

Are there benefits of flaxseed over flaxseed meal? I've been eating 2T. of the meal this week, everyday (1pt. per 2T.) but am wondering if I should switch to the flaxseeds that aren't ground...?
The flaxseed meal I'm eating has 7grams of fiber, 7 grams of protein, 2 unsaturated fat, 60 calories per 2 T. How does that compare to the unground flaxseed?
Thanks for the help,
Patty

[suzie_lightning]

Hopping onto Patty's question, can somebody tell me about the benefits of flax seed/meal more generally?

Also, with all the nut/nut butter talk, I have another question. I eat walnuts sprinkled on my oatmeal every morning for some Omega-3s. Has anyone experimented with walnut butter? Is there such a thing?

Carol, how does one cook unhulled barley? I have a recipe for edamame-barley risotto, and would love to try unhulled in its place.

[ February 18, 2004, 06:33 PM: Message edited by: suzie_lightning ]

[luv2lose]

Here is a website about flax.

Flax Food (http://flaxfood.com/)

Not sure about the differences between the seed and the meal though.

[SSKatie]

Re: flax--I've read that some people eat the seed but that your body digests it better if the seeds are ground. I grind mine in a simple coffee grinder before adding them to anything. It's kinda like I learned with horses that it's better to crack the grain before feeding it to them. graemlins/thumbup.gif Now that I think about it, I believe I'm going to go back to routinely eating some everyday--maybe in my 7 grain hot cereal.

[SSKatie]

Carol, do you repackage your grains and flours before freezing them--maybe in glass jars or freezer bags as opposed to the bags they come in?

[WWCarol]

Well, Suzie, I cook mine in my pressure cooker according to the directions: 2 cups water, 1 TBS. oil, and 1 C. unhulled barley for 35 minutes (if I remember correctly). You could do it on the stove, but you'd need more water because it would cook for a LONG time! I think I used to cook regular barley for 45 minutes on the stovetop (I imagine unhulled would take longer).

I have Walnut Oil that I needed for a special dressing. I haven't seen walnut butter, and I'm thinking the taste would probably be rather odd?~ tongue.gif

I think whole flax seed goes through the tract "undigested". In order to get benefits you need to grind the seed. It's best to keep it refrigerated or frozen (or grind small quantities) as it goes "rancid" quickly.

Also, this is my usual little disclaimer: There is a very small percentage of the population that experiences certain symptoms when ingesting flax meal or oil: feeling silly (I thought "lagubrious" was the funniest word I had ever heard), heightened sense of colors and perceptions (not too bad so far, huh?! ;) :D )..and blood pressure-gone-wild! :eek: (That is what I experienced.) So I always mention that to flax-newbies. Otherwise, ENJOY!

[WWCarol]

I would, Katie. I just put them in plastic containers that fit in the freezer door, having written their names on freezer tape. It works great! Zip-lock bags would be great, too~ graemlins/thumbup.gif graemlins/bcbsalute.gif

[SSKatie]

The Wonders of Flaxseed

By Annette Colby, PhD, RD

Dear Dr. Annette:

I’m a little confused on the use of flaxseed and would appreciate your comments. What are the main benefits of taking flaxseed? Which form is the most effective — liquid oil or the flaxseeds themselves? How do I incorporate flax into my diet? Can you help?

P.B.

Dallas, TX

DEAR P.B.

Because of its almost amazing healing potential, flaxseed is rapidly becoming a much talked about food. Flaxseeds are tiny brown seeds which come from a blue flowering crop grown extensively in Canada. You can buy the seeds in bulk, choose flaxseed oil, or purchase commercially prepared products such as bread, bagels and cookies containing flaxseed.

WHY FLAXSEED?

By now, most people know that a diet that is too high in fat clogs arteries and contributes to weight gain, heart disease and certain cancers. In light of these problems, people have been cutting back on their fat intake. But believe it or not, there’s a fat you probably need more of. A flurry of new research suggests your diet may be falling short in some special fats called the omega-3's.

Anthropologists think humans evolved on a diet rich in omega-3 fats — from fish, certain nuts, seeds and dark green leafy vegetables. But over the years, our consumption of omega-3's has dropped considerably. Our skimpy intake may be making us vulnerable to many of the diseases of the twentieth century.

Two fatty acids are considered essential in our diets. Meaning they are vital to your body, yet cannot be synthesized. Since our bodies cannot make them, they must be consumed in the diet to optimize health. The essential fatty acids are the omega-6 and omega-3 fatty acids. Once the ratio of these fats was 1:1. The ratio is now in the range of 10:1 to 25:1. Increasingly, highly processed foods, a higher intake of fast foods, the hydrogenation (hardening) of fats, and a higher intake of other types of fats have edged out omega-3 fatty acids in our diets.

OMEGA WHAT?

The richest sources of omega-3's are fatty cold-water fish — especially salmon, mackerel, sardines, herring, and trout. Omega-3's are also found in abundance in certain plants such as flaxseeds, walnuts, and almonds. Other plant sources of omega-3's include canola and soybean oils, and dark green, leafy vegetables.

The omega-3 fatty acids have a strong impact on health. These fats have long been known to protect against heart disease. They help regulate processes like inflammation, blood clotting, and constriction of blood vessels. Now, there is evidence indicating that omega-3's may also help prevent breast cancer in women. They may also play a crucial role in mitigating the symptoms of rheumatoid arthritis, and easing depression.



HOW’S IT SUPPOSED TO WORK?

Flaxseed is extraordinarily rich in two substances that favorably affect the immune system: omega-3 fatty acids and lignans. Flaxseeds are packed with a plant form of omega-3 fatty acids. Like fish oil, the omega-3's in flaxseed may have beneficial effects on high blood pressure, cholesterol levels, angina and other risk factors for stroke and heart attack. They also improve immune function, and have an anti-inflammatory effect in blood vessels. Other research suggests a possible link with omega-3's with an easing of symptoms for arthritis, psoriasis and eczema.

A second component of flaxseed are lignans. Lignans are a class of phytochemicals (plant chemicals). Lignans are believed to lower cancer risk by blocking some effects of the estrogen your body naturally produces. The shell of the flaxseed has a higher concentration of lignans than any other food. Finally, ground flaxseed is also a good source of soluble fiber, which we all know lowers blood cholesterol.



BRINGING FLAX TO THE TABLE

Most health food stores and some supermarkets sell flaxseed oil. But you can’t cook with the oil — heating the oil makes it rancid. Flaxseed oil is best used in cold foods such as salad dressings or blender smoothie beverages. The fresh oil is sweet and nutty, or just slightly fishy (taste varies according to the variety of seeds used). But it deteriorates quickly into a strong smelling and tasting oil paint. When an oil has been exposed to heat, light, or oxygen, both the taste and nutritional value have been altered. To avoid buying rancid, bitter oil, look for a "Use by" date. Only buy flaxseed oil that has been refrigerated in the store — and keep it in your fridge at home. Proponents recommend about 1 tablespoon a day of liquid flaxseed oil.

Some people prefer the nutty flavor of the ground flaxseed. An additional benefit of the seeds is that they contain both lignans and fiber. You can buy these seeds, which are quite cheap, and keep them in the refrigerator. You’d want to grind the seeds (with a coffee or nut grinder) because the hard outer coating is not digested by human stomach acids. Grind up only as much as you can use in the next day or two, because the ground flax spoils quickly. Ground flaxseed will stay fresh one or two days in the fridge, and up to a month in the freezer.

If you’re interested in incorporating flaxseed or flaxseed oil into your heart-healthy diet, try these easy and delicious ideas:

1. Toppings - Make a light, tasty flaxseed topping by sprinkling flaxseed on cereals, granola, yogurt, cottage cheese, or salads.

2. Baked Goods - Sprinkle ground flaxseed in everything from homemade breads, to muffins, pancakes and waffles.

3. Additions - Add 1-2 tablespoons of ground flaxseed or flaxseed oil to blender smoothies made from fruit, yogurt, milk and juice.

4. Salad Dressings - Substitute flax oil for all or part of the usual oil in salad dressings.

5. Spread - Combine equal amounts of chilled flax oil and melted butter, then chill. Use as a spread on toast, vegetables, or other low heat items.

6. Mix - flax oil into hot cereals such as oatmeal after they are cooked.

7. Omega-3 Eggs - Try omega-3 eggs (PilgramsPride EggsPlus ©) from hens fed a natural diet of grains, flaxseed and antioxidants.

THE BOTTOM LINE:

Ready to try more omega-3's? Boost your intake sensibly by trying the following strategies. Eat a variety of foods. Once or twice a week choose a serving of high omega-3 fish. Add an abundance of leafy green vegetables. Substitute canola oil and canola-oil margarines in place of other fats and spreads. Snack on a handful of walnuts or almonds every once in a while. And if your adventuresome, try adding a tablespoon or two of freshly ground flaxseeds to your diet. A simple dietary change or two will ensure your healthy dose of omega-3's.

Annette Colby, PhD, RD, LD is a registered dietitian with advanced degrees sports nutrition. She is the founder of Power Nutrition, a nutrition therapy practice which specializes in a non-diet approach to disordered eating, obesity and personal wellness. 972-985-8750.


***********************************

I also read another article with some cautions about flaxseed: http://www.azcc.arizona.edu/nutrition/nutritionhighlight/flaxseed.htm

[aspire]

I'm a little late jumping in here. I've tried almond butter and soy nut butter. Hated the soy nut butter and love almond butter. I definitely need to find a good source, our market only smells a small jar of a.b. for $6.00. We get to TJ's once in a while, so I'll check back there next time I go.

Flax: I love adding it to yogurt. The bag of flax seeds stays in the fridge and I grind a couple of days' worth in a coffee bean grinder and put it in a baggy to keep in the fridge as well. It adds a nice texture and flavor and I know I'm getting all of the wonderful flax benefits. Just a quick word of caution if you're adding flax to your diet- start in small quantities. It's powerful and the body needs to adjust a little- I'll leave it at that. ;)

Now I have a question- I buy lite yogurt in the individual containers. What do you all do for your yogurt? Do you make your own? Is there a better brand than the popular brands- one that doesn't add fructose syrup? Or, do you buy plain yogurt, and if so, what do you add to it to make it flavorful?

[ February 19, 2004, 06:41 AM: Message edited by: aspire ]

[AlexandriaM]

I get a discount by shopping with a local co-op. (Maranatha brand almond butter is usually the least expensive thru my co-op.) For yogurt, my favorite was Mountain High, which I can't get where I live. Even the plain was great, but sometimes I would add just a tsp. of real maple syrup to sweeten it. graemlins/wave.gif

[crystallyn]

I get Stonyfield, which doesn't use milk from hormone injected cows. I'll have to check on the fructose syrup though. I get the squeeze and go ones, which tend to be smaller, but at 60 calories and 1 gram of fat and 1 gram of fiber, they are only 1 point! I like that. Wouldn't be condusive to adding flax easily but it's great for being on the go.

Interesting thing on the hormone thing though...reminded me of an article I just saw (I'll have to see if I can find it) where they are linking antibiotics to some sorts of cancers (yes, yes I know that EVERYTHING causes cancer). Yet, there are antibiotics in SO many of our foods--meats and dairy. I've also seen studies that show that the antibiotics build up in our own bodies and break down our immunity to human antibiotics when we really need them. I'll have to dig around and see if I can find those articles.

[crystallyn]

Found several articles, actually. Pretty interesting. And so you know, I'm not a food nazi or anything. I'm personally trying to eradicate a lot of chemicals and unnatural substances in my foods (but trust me, there are definitely things I can't give up like Jif peanut butter and Cool Whip--I just try to really limit them), so my posting these isn't to be preachy--it's just to help others be informed. Being armed with information is half the battle!

Antibiotics Linked to Breast Cancer? (http://my.webmd.com/content/Article/82/97205.htm?z=3734_00000_1000_ts_01)
Research Links Antibiotics, Breast Cancer (http://seattletimes.nwsource.com/html/localnews/2001859077_antibiotics17m0.html)

And more specific to animal antibiotics and the affect on humans:

Antibiotics & Family Farming (http://www.choosefoodchoosefarming.org/health/antibiotics.htm)
Old, New Diseases Taking Hold (http://washingtontimes.com/world/20040208-105648-7670r.htm)
Antibiotic Use in Animals Contributes to Microbe Resistance (http://www4.nationalacademies.org/news.nsf/isbn/0309054346?OpenDocument)

I personally have noticed a big difference in buying meat that isn't full of hormones or with nitrates. I get sick less often and my energy level is better.

Hopefully this is helpful!

[suzie_lightning]

Thanks for the education about flax, everyone!

Carol--I don't have a pressure cooker, so I'll take a lazy Saturday afternoon to try the unhulled barley. I'm excited! :D

Crystal and Aspire--I use Stonyfield Farms yogurt as well. It does not have rBGH, nor does it contain HCFS. It is sweetened by naturally milled organic sugar. graemlins/bcbsalute.gif

[Paris Madeleine]

Originally posted by aspire:
Now I have a question- I buy lite yogurt in the individual containers. What do you all do for your yogurt? Do you make your own? Is there a better brand than the popular brands- one that doesn't add fructose syrup? Or, do you buy plain yogurt, and if so, what do you add to it to make it flavorful? I am so glad you asked! I used to be a yogurt hater. I'd boycott it until I wanted to eat healthy again and then I'd choke it down all the while thinking of the good stuff it will do for me. I did not like the runny texture or the tart taste. The artifical sweeteners were too sweet and the sugared ones were not for me. Finally, my low-carbin' MIL advised me to try plain whole milk yogurt; I picked the Stonyfield Farms Organic brand up yesterday.

OMGoodness! Complete nirvana! Ambrosia! Creamy and thick, very little to no tart taste. I am serving 1/2 cup (2 points) over berries for breakfast this AM. I LOVE this yogurt.

If you are going to buy commerical yogurt, sweetened or plan, I really suggest Stonyfield Farms Organic. If you can eat sugar all of their flavored yogurts use differing amounts of organic cain sugar as the sweetener.

[Paris Madeleine]

graemlins/crazy.gif graemlins/crazy.gif graemlins/crazy.gif :D

I did not read the other posts before responding to Tammy. I guess we all eat the same yogurt!

It's good stuff, eh?

[SSKatie]

If you look at the ingredients in yogurts, there are tremendous differences from brand to brand. A lot of the store brands have caraageenan in them, so I like to get the Kroger brand of lite (non-fat) and also their plain yogurt in the bigger size, as well as Breyer's if it's on sale. Those brands also have more calcium than others I've found.

To flavor my plain yogurt, I add splenda, a little Davinci's, and sometimes a jar of sugar free fruit baby food. Just a while ago, I had yogurt with splenda, SF Davinci french vanilla, and cinnamon--yum!

[suzie_lightning]

I'm also a HUGE fan of plain yogurt, mostly because I'm Indian and we eat it all the time, with everything! :D :D

Try these:

Bulgur with Chickpea Curry (http://www.healthdiscovery.net/cgi-bin/ubb-cgi/ultimatebb.cgi?ubb=get_topic;f=30;t=000315), sauteed spinach, and yogurt on the side

Yogurt with grated cucumber, chopped tomatoes and onions, salt, red chili powder, and roasted crushed cumin seeds

I have TONS more uses for plain yogurt--at breakfast, lunch, dinner, and for dessert--but I'll stop being a yogurt pusher for now! graemlins/crazy.gif

Can you tell how much I love it? Yogurt is to me what whole grains are to WWCarol, LOL! ;)

[Paris Madeleine]

Suzie - that chickpea curry looks divine! I am definitely going to make it. Thanks for the recipe!

Would you say the entire recipe would serve at least 2?

[suzie_lightning]

Definitely, Paris! There's a whole can of chickpeas in there, so if you serve some veggies on the side (like spinach, or possibly green beans, I think) it might even serve 3! Let me know how you like it--I kind of made it up on my own and haven't had any testers yet. smile.gif

[aspire]

Thanks for the yogurt suggestions. Next grocery trip, I'm going to look at the Stonyfields. I tried one long ago and didn't care for it, but I'm game to try again.

Suzie, the cucumber/yogurt recipe sounds great! Thanks for all of the suggestions.

[CordyC]

I love Indian food, Suzie, but I hate eating out because everything is swimming in oil. Any more recipes you can share with us? Pretty please????

My fave use for yogurt is homemade tzatziki - I strain 1/2 of the total volume of yogurt through a coffee filter, so it's the right thickness, and then add crushed garlic, grated, salted, rinsed and squeezed-dry cucumber, pepper, a bit of lemon juice and fresh mint if I have any. If not, finely sliced green onion is a good addition. Yummy with WW pita bread, on a souvlaki, or as a dip for oven fries!

[suzie_lightning]

Tons and tons of low-fat, low-point recipes to be found in my head, house, and most importantly from my mother! :D

Why don't you let me know what some of your favorite dishes are and we can go from there?

[Paris Madeleine]

Hi SHE buddies!

I feel the need to express how grateful I am for this forum and all of us coming together to share experience, strength and hope on eating better and taking care of ourselves.

Many of the changes that I am making are really, really hard for me. Really hard. I do not think I would be doing so well if not for this dialogue and support. So thank you.

THANK YOU SO MUCH! :D

Wishing you all health & longevity,
Paris

[lindalou9]

Wow Gals! This is a FABULOUS thread. I've got to come back later to read up on all this stuff. I do have a question though -- sometime back on the regular daily thread, I remember someone posting about whole soy foods. I haven't been able to eat soy products because of an allergy, but there was something in the thread about it being just the soy protein isolates that cause allergy. I remember when I was younger, I used to eat soy nuts and didn't have a problem. I'd like a little more info if anyone knows about this -- I may try a small handful of soy nuts and see if I have any problem. Since soy is in a lot of stuff these days, it would be nice if I only had to watch for the protein isolates. smile.gif

Linda graemlins/bcbsalute.gif

[CathyJ]

Linda, here's an article on soy allergy (from a reputable source):
Soy Allergies (http://www.ag.uiuc.edu/~stratsoy/expert/faqs/soyfaq6.html)

From this, it sounds like it's safest to avoid all soy if you're allergic.

I can consume incidental soy, but when I was trying to eat extra soy for meno symptoms, it created more problems for me than it solved. Not a wonder food for everyone.

Cathy

[WWCarol]

Back to the yogurt question: I do have a Donvier Yogurt maker. I do use DV SF syrups for sweetening and flavoring in smoothies, etc. My favorite fruity ones are: strawberry, raspberry, banana and coconut. I will buy commercial yogurts, though. I have a few I like: Mountain High, and one with the word Cascade in it...? :confused:

I tried Stoneybrook once and it was too sweet and too rich for me! :eek: However, I will try the "plain" now. graemlins/thumbup.gif

In the Donvier recipe book here are a bunch of "flavorings" that they recommend: (not checking for healthiness ;) ) frozen juice concentrate; dietetic jam, fruit nectar, Jell-O or pudding powder, molasses or maple syrup, applesauce/raisins/cinammon, liqueur, coconut, cocoa powder, nuts or sesame seeds or whole grain cereal for extra crunch, fresh fruit, instant coffee or espresso powder, honey, or vanilla extract.

Hope that helps! Thanks for all the great suggestions and ideas, Buddies! graemlins/bcbsalute.gif graemlins/kiss.gif

[lindalou9]

On the yogurt question -- I have made my own yogurt before and it didn't come out too badly. If you want really good natural yogurt that you can buy in the store, I highly recommend NANCY'S Yogurt, which is made right here in Eugene (by the Springfield Creamery). The plain non-fat yogurt has a slightly sour taste to it, but once you mix in some fruit, it's wonderful. You really get the feeling you're eating something good for you. I think that Wild Oats carries this product in far off states. It also comes in great re-usable plastic containers that I use to put my individual servings on SF Jello in.

Linda

[lindalou9]

Cathy - thanks for the article on soy. I know that I have eaten things with soybean oil and not had a reaction, and I can eat small amounts of soy sauce. DANG! Thought maybe there were other products that wouldn't affect me, but I am one of the facial edema, difficulty swallowing folks. I really have to read lables!

Linda

[Maple]

I'm probably a little late in the flax seed issue, but this is what I have learned. Buy whole flax seed and grind them yourself. A spare coffee grinder is perfect for this. Grind only what you want to use at a time or just a little bit and keep in the fridge. The reason we grind the seeds is to make the omega fatty acids available to our body.....unground seed just pass right on through without releasing their health giving oil. Of course, whole is good for the digestive tract, so get some BOTH ways. I add a Tbsp. whole flax seed to my oatmeal and another Tbsp. ground flax seed to my cooked oatmeal. BTW do not add the ground flax seed to your oatmeal before cooking because heat breaks down the fat into fat that isn't good for us. Similar to Trans Fats that we all know to avoid like the plague.

Now for the Almond Butter. It's a winner IMHO. Not only is it a great PB replacement, but almonds are the healthiest of all nuts. Dare I tell you what else I do with almond butter? Shhh, don't let this get around. You know how they are saying 70% cocoa content dark chocolate is good for our heart. Melt 1 ounce of this 70% dark chocolate and mix in a few whole natural almonds to make an awesome healthy almond bark. You could make an almond butter cup this way too.

[aspire]

I also wanted to add a plug for these threads. I love talking about healthy foods and just in the past couple of days have learned so much! I recently bought The Wellness Kitchen (http://www.berkeleywellness.com/html/wb/wbTWK.html) (a weight loss incentive/reward) and opened it up and read a lot of it last night. It definitely opened my eyes up to the benefits of whole foods and the detriment of horror foods. I'll never look at an oreo the same way. And I've already restructured my meal plans a little and will be doing some whole foods shopping this weekend.


Maple, that sounds good with the 70% chocolate and almonds. Do you put any type of sweetener in with it? I tried 70% chocolate plain and it was very bitter, I was wondering if there's anything healthy that can be added to change it up a little.

[ February 20, 2004, 06:59 AM: Message edited by: aspire ]

[suzie_lightning]

I love this thread, too. I had been feeling a little out-of-place on the boards lately, and this is bringing me back in!

It is heartening that so many people share this common interest of getting ourselves healthier as well as skinnier!

[I'mdoingit]

Count me in for loving this thread!!

Suzie, count me in for any and all recipes involving Indian food.

Today, I had to wait for the oil to be changed in my car & I had an Indian cookbook with me. I spent an hour leisurely browsing through it. Prior to Christmas I had gotten the same cookbook from the library. After looking at it, I decided I was going to learn to cook Indian food. It even inspired me to head to a city about an hour from where I live (no Indian stores to be found here) to purchase all sorts of necessary spices. Then the holidays came & the recovery from them (ahh family & holidays--but, that's a whole other story!!) until now when I found the book at the library again. Here's the funny part: I had purchased all these lovely spices & when I went to my cupboard to see what I had, I found I can't remember what 90% of them are! I guess I'm going to head back to that store with my spices & my sharpie pen and have the folks there tell me what I have and quickly mark the packges! LOL

Anyway, EVERYTHING sounds good to me--stuff with meat, stuff without--you name it. It would also be nice to have side dishes that would "go" with main dishes--gee, am I asking for too much? I'll back off! Guess you can tell I'm a little excited!!

While browsing the cookbook, I read recipes that said to drain yogurt for 4 hours & it doesn't separate when cooking with it. Do you find this to be true? I was thinking about draining the yougurt & putting it into my smoothies for a creamier consistency; it might work!

Also, I read that one should only use the ground flax seeds on cold foods, that heat messes up the oils, does anyone know anything about this? Someone mentioned not cooking with them, but it's okay to sprinkle on oatmeal--wouldn't that be considered heating them up? Just curious, I'm not trying to cause anyone any grief. Okay, I confess! I can be a tad anal about stuff like this!. graemlins/wave.gif

Now I'm motivated to pay closer attention to what I read so I can pass along good information to the rest of you.

SSKatie, great idea! Thanks!

Elle

[Maple]

Aspire, I think it would be OK to add a little artificial sweetener (recommend natural Stevia) to the melted chocolate, but first give it a try without as the almonds impart a little sweetness of their own. What can you loose if you don't like it; an ounce of dark chocolate and a few almonds. As for your yogurt question. I buy fat free natural yogurt and add sugar free thawed berries to it. For a very special treat I will drizzle a little honey on it......MMMmmmm. There are brands that are fat free sweetened with Aspartame which are very nice if you don't mind have Aspartame.

I'mdoingit, regarding the flax on hot food. It's perfectly fine to sprinkle it onto hot food but you mustn't cook the food with it in it. Cooking the ground flax (not whole which is OK) will convert the good fat to a bad fat because it is exposed to high heat longer than when it is sprinkled onto eating temperature food.

[NorahJones]

Hi, ladies!

May I participate? I'm trying to eat as healthy and natural as possible, so I know I can get some good tips in here!

As far as the almond butter, I LOVE it! I prefer natural peanut butter, but I do love almond butter as well. It's tasty and good for a change.

When it comes to yogurt, that's one thing I've never liked until now. I hate aspartame and try not to have it (although I make an exception for an occasional Diet Code Red Mountain Dew - which I love), so I don't eat the light yogurt (If I could find one sweetened with Splenda, I would eat that, but I can't find it). So I've been eating Yoplait Whips - they have real sugar in them, but they are incredibly filling and YUMMY - they're light and fluffy and in the most wonderful flavors. I spend three points on one, and I know most people wouldn't do that, but to me, they're worth it.

[WWCarol]

Hi, Norah~

I've heard people mention Blue Bunny yogurts that are Splenda-sweetened, I believe. I've heard they're at Albertson's...but not at MY Albertson's! :rolleyes: tongue.gif

I was really hooked on those Yoplait Whips for awhile! Worth every point! :D

[Paris Madeleine]

Norah -

I see that you are the big OH too. Kroger brand yogurt is sweetened with Splenda. I find it to be too sweet but you may like it - they have a TON of flavors too.

[NorahJones]

Carol and Paris,

Thanks for the advice! Unfortunately, we don't have a Kroger OR Albertson's around here - I'm in Canton, so we have Giant Eagle, Acme, and Fisher's. However, next time I'm home in Virginia, I may hit the Kroger's there to find Blue Bunny or their own brand:).

I'm still getting used to the stores here (just moved to be with DF from VA), and so I'm not really sure who carries what yet! It's definitely been a learning experience! Luckily, we also have two HFS within 2 miles of our apartment, so I know I can get some things there that I'm missing.

[NorahJones]

I forgot one thing that I absolutely ADORE and rediscovered tonight - oat bran cereal. I used to be a big oatmeal lover, but then I discovered oat bran. I eat it with a little Splenda, half a cup of skim milk or 1% milk, and a tablespoon of honey - 4 points and I am STUFFED. I just had some tonight, in fact, and I am so full!

I can't wait to get a new order of DaVinci's syrup - I can eat my oat bran flavored!

[Maple]

Norah that oat bran cereal you mentioned; is it the one you cook like oatmeal?

[Hanna]

Hi Guys! Thanks s much for this thread Katie who started and all wo participate!! I'm loving it!

Just wanted to tell you that all that talk about almonds prompted me to bring some as a snack to work today. I m working very hard at avoiding sugary sweets that are all around here. I brought what in the swedish program is 2 points, and I have been taking one when I have hd the urge to eat. It's working wonders! Thanks guys.

I also wanted to add what a great food yoghurt is! I eat low fat, not sweetened yoghurt, and add berries that I buy frozen for a 1 point snack between breakfast and lunch every day. It's great! I just put the frozen berries in the yoghurt in the morning, and they are almost always thawed by the time I eat it. I buy the yoghurt in larger containers and measure ut mine in a special yoghurt cup... graemlins/crazy.gif OK it really has nothing to do with yoghurt, but it fts my purposes!

Thanks again buddies!

Hanna

[WWCarol]

Hey, Hanna...It's YOUR yogurt cup! ;) graemlins/thumbup.gif

Great idea about letting the berries "thaw" in the yogurt. And I'm glad the almonds are working to keep you feeling sated.

I don't know about oat bran; I've never had it! But I LOVE oat groats. It's the whole oat grain. I cook them in my pressure cooker for about 15 minutes and they are the BEST way to eat oats! graemlins/thumbup.gif :D (I cook 'n freeze portions, so it only takes me 60 second to thaw/heat in the microwave~) If you haven't tried them?... Do!

[ February 23, 2004, 10:19 AM: Message edited by: WWCarol ]

[mary catherine]

I also like plain yogurt. Non-fat. Old Home. (http://www.oldhomefoods.com/whoweare/images/prod2.jpg) It's $1.89 for a quart and I like it as is or with an orange or applesauce. Or, like Suzie Lightning, with my main meal.

I also like to get my omega-3's with Ma Baensch's herring. (http://www.mabaensch.com/) It's made right in the neighborhood and is sold fresh for $1.79 a pound. I eat it with cucumber and tomato and a slice of whole grain bread and I feel all Scandinavian about it.

[SSKatie]

marycatherine, LOL!

[I'mdoingit]

Would I just cook oat groats in water until soft in a pot if I don't have a pressure cooker? I've just got to try them!

Elle

[Hanna]

Mary Catherine!

As the board swede, I do hope that feeling scandinavian is a good thing!! ;) graemlins/crazy.gif graemlins/crazy.gif

Hanna

[Paris Madeleine]

Originally posted by I'mdoingit:
Would I just cook oat groats in water until soft in a pot if I don't have a pressure cooker? I've just got to try them! Yes. I cook them in a huge pot of water for about 45 minutes, drain and rinse them. They also freeze well if you make a ton.

[deniselt]

This is a really great thread and I am learning so much! I do have a question though - through many of the discussions I've seen references to sugar free products. I'd like to have a discussion on SF sweeteners because I have been trying to avoid them. Is it correct that Splenda is a natural product and better for you than aspartame? Are artificial sweeteners good or bad for you? What type of sweetener do the DaVinci syrups have in them? I'm just trying to figure out if artifical sweeteners have a place in my move toward more natural / healthier eating.

Thanks

[mary catherine]

Scandanavian = A Very Good Thing!

Upthread was a link to "Five Great Foods" - let's see? Blueberries, cabbage, something, something and sardines. I think herring is right up there with sardines for health benefits and not so much oil.

[ February 24, 2004, 11:42 AM: Message edited by: mary catherine ]

[CathyJ]

Denise, splenda is made from sugar, but it's via a chlorination process, so I wouldn't call it exactly natural. My body finds aspartame (nutrasweet) toxic, but tolerates splenda, so I use it some.

If you're looking for natural, stevia is natural. Some people like it, some find that it has a taste they don't care for. It comes from the same plant family as ragweed, so use stevia with caution if you have ragweed allergies. I am allergic to ragweed and have had bad reactions to a couple of other things in the same plant family (chamomile and echinacea), so I haven't tried stevia.

Cathy

[Paris Madeleine]

What Cathy said. While I use AS, I don't trust them all that much and am working to cut down my consumption and move to Stevia eventually. In some people, AS is known to affect the body just like sugar and set off insulin followed by cravings.

Unfortunately, I have over a thousand packets of Splenda and several bottles of DaVinci... but as long as I am cutting it down I am not too worried about ill effects.

[WWCarol]

I HAD been having a snack of (combined) vanilla yogurt, cottage cheese, Kashi cereals mixed, and a chopped fresh fruit for snack. Yum!

I JUST started having homemade "plain" yogurt instead of the vanilla and I'm actually LOVING it more! graemlins/thumbup.gif (And the plain has less calories.)

The fruit is giving out enough "sweetness" for me now.

I think being aware, and always making small changes towards "healthier" choices is the way-to-go! :D graemlins/bcbsalute.gif

[Maple]

Carol, I liked what you said. "Being aware" I think this is the main key to success in weight loss. I for one, used to do a lot of mindless eating and was really shocked when I became AWARE of how much I could eat and not really notice. Now that I'm AWARE I listen to my body and eat when I'm hungry being AWARE of every bite I have. I'm enjoying this no guilt type of eating and am loving what my body is telling me.

[Carole L]

Buddies,

I LOVE this thread and all the info I'm getting from it!

Keep it up, I'm listening and learning and appreciating!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~Carole

[crystallyn]

I'm a sugar gal myself. For me, I just really try to cut back on the sugar but when I have to have it (a little in my coffee and a little on my grapenuts!), I make sure it is just a little bit. I figure that if I'm going to go natural, that's the way to go. Besides, the other thing for me is the taste...I decided I'm not going to sacrifice taste anymore. That means it's all about portions portions portions and I have to be hyper AWARE as someone else said.

I really love the raw sugar...the thicker granules. The taste is mmmmm.

[suzie_lightning]

Elle--LOL about the spices. That happens to me constantly, but I'm getting good at deciding a spice based on smell. The thing that gets me is poppy seed vs. mustard seed.

Hanna--Thanks for the yogurt/berries idea! I usually bring in a single-serving of vanilla yogurt, but I'm well aware that the sugar content is high. Today I will eat some plain yogurt and frozen berries as a post-gym snack!

Crystal--I'm a raw sugar eater, too! :D

Question: A recipe I'm using calls for 1 cup of quick-cooking barley. I bought barley last night, but am pretty sure it's not quick-cooking. How long will it take me to cook the barley? Unfortunately, I don't have a pressure cooker.

[WWCarol]

I used to cook barley on the stovetop: 45 minutes, 1 C. barley to 4 C.s water. graemlins/bcbsalute.gif

P.S. Thanks, Maple! smile.gif

P.S.S. Momma25 turned me onto sucanat. I use it when I decide to use sugar, and I have been really happy with it! graemlins/thumbup.gif

[ February 26, 2004, 09:18 AM: Message edited by: WWCarol ]

[mapgirl92576]

Suzie, depending on the recipe you may still be able to use regualar barley in it, it'll just have to cook longer.

I love barley! We had homemade mushroom barley soup/stew this weekend, and the leftovers have been amazing - so much better the next day!

[deniselt]

WW Carole - Sucanat? is that a brand name or sugar type?

[WWCarol]

Type of sugar. (If Momma25 were here, she'd be able to tell you in great detail.)

I googled it and here's what I found:

"Sucanat (Sugar Cane Natural) is sugar in its most natural form. It is extracted from the sugar cane and the freshly squeezed juice is evaporated by a special Swiss process. Only the water is removed. This process preserves all of the molasses. Sucanat is organically grown with no added preservatives and additives."

graemlins/bcbsalute.gif

[SSKatie]

Went to my favorite bulk food store and got some turbinado sugar. Anybody use that? I really haven't done any "googling" on it yet--I wonder it spikes your blood sugar like refined sugar or not? Well, here I go a-googlin', a-googlin', a-googlin'...... smile.gif

[ February 27, 2004, 10:22 PM: Message edited by: SSKatie ]

[crystallyn]

That's pretty much what I meant by "raw" sugar. It's packaged that way in a lot of places. I think it has a better, richer flavor, personally.

[KelBel]

Just wanted to take a minute and say "thanks" for all the great info. on this thread. Picked up a ton of great tips already and as I get into this a little more will offer any I find!! By the way, I also picked up some almond butter and I'm hooked! Thanks again!! graemlins/kiss.gif

[quilting lady]

I figured someone here would know the answer. I am getting away from soft margerine d/t the hydrogenated oil in it. What do you think of Land O Lakes Spreadable Butter with Canola Oil?

The ingreadients are cream, canola oil, salt and Vit a Plamitate.

Is this a heathy substitute?

If there is a better one, please let me know.
TIA,
Carole

[KelBel]

Carol: Try this link. Really interesting article. I've been using Smart Balance, but after having read this, I think I'll be switching!!

web page (http://www.onlineathens.com/stories/022503/hea_20030225008.shtml)

[quilting lady]

I kind of answered my own question. It appears that Canola oil is also a hydrogenated oil graemlins/crazy.gif Anyone have any suggestion?
Carole

[CathyJ]

Carole, what's your source on canola oil being hydrogenated? Most of what I've read says, "use canola or extra virgin olive oils, since they're monounsaturated."

Cathy

[quilting lady]

Cathy-I am not sure what sites I found it on as I was surfing when I read it. It could be wrong. I get so confused with all the different fats and carbs. But i am trying to learn.
Carole

[CathyJ]

Thanks, Carole. I'm trying to learn, too, and there seems to be so much conflicting/confusing info out there . . .

I don't really see why canola oil would be hydrogenated, since I was under the impression that the point of hydrogenation was to turn a liquid into a solid (e.g., turn veg oil into margarine or solid shortening).

However, I just looked on Dr. Weil's site, and he makes canola sound sufficiently icky.

-----

(from Dr. Weil's site) -- Canola Info from Dr. Weil (http://www.drweil.com/app/cda/drw_cda.html-command=TodayQA-questionId=3424)

In the past, I've recommended canola oil as an acceptable monounsaturated oil to use in cooking when the flavor of olive oil -- another monounsaturated oil and the healthiest type of fat -- was too strong. I now think that there's rarely, if ever, a need for canola oil. A light olive oil is neutral enough even for baking.
Canola oil is extracted from rapeseed, a plant in the cabbage family. Rapeseed oil is the traditional cooking oil of India and southern China, but the kind we use was bred in Canada to contain less erucic acid, a toxic amino acid, than other varieties and has been marketed as "canola oil" (Canadian oil) instead.

The truth is that canola oil is monounsaturated and thus healthier than saturated or polyunsaturated oils, but I still consider it a distant runner-up to olive oil. We know from research studies that populations that consume olive oil as a primary dietary fat have significantly lower rates of both heart disease and cancer than those that don't. We have no comparable epidemiological data for canola. Also unlike olive oil, canola oil doesn't contain oleic acid, the fatty acid our bodies process best.

I've always cautioned against buying canola oil found in supermarkets. These products have been extracted with chemical solvents or high-speed presses that generate heat. Both methods alter the oil's fatty acid chemistry in undesirable ways. Furthermore, canola oil producers use a lot of pesticides on their crops, and I suspect that residues find their way into the finished product. If you do use canola oil, I suggest buying only the organic, expeller-pressed varieties sold in natural-food stores.

-----

Maybe I'll stick to olive oil!

Cathy

[WWCarol]

I've got TWO answers! :D

One: DD uses Spectrum. I read in Vegetarian magazine that a famous vegetarian restaurant back East uses it exclusively...It is non-hydrogenated with organic soy and flax oils. ("Excellent for baking or anywhere you would use butter or margarine. Not recommended for frying.")

THEN, I also found this from Momma25: "Carol, My Better Butter mirrors my cooking philosophy, The Simpler The Better. My recipe is:

1 C. butter
1/2 C. expeller-pressed canola oil
1/2 C. extra virgin olive oil"

Hope this helps some-buddy! graemlins/bcbsalute.gif

[mapgirl92576]

Another option to consider is grapeseed oil. I use that in combination with olive oil.

Details include:

It's cholesterol free and gets only 8 percent of its calories from saturated fat, compared to 16 percent in olive oil and 49 percent in butter. It also contains the highest concentrations of mono- and polyunsaturated acids of any oil.

The oil can be used for sauteing, baking or frying and as addition to salad dressings, pasta, or marinades and bastes for the grill.

Foods also can be deep-fried with grapeseed oil - with a heating range of up to 419 degrees without burning.

Although it's made from grapeseeds, the oil doesn't add a "grape" flavor to dishes but allows the pure flavor of foods to come through.

I like it becasue I can saute and fry with it b/c of it's high flash point (something you can't do with olive oil).

So to add more confusion to the mix, there's another healthy oil that will lower bad cholestrol to consider.

[crystallyn]

I really like grapeseed oil...it has a nutty sort of quality to it. It's a bit expensive though, so bear that in mind.

[TJ'smom]

I've looked in some local grocery stores for 'cold pressed' olive oil and have not found any so far. Where does everyone buy their oils? Health food/whole food stores? What do you look for in choosing the best possible oil?
Thanks! graemlins/wave.gif

[Maple]

I find cold pressed oils in my grocery store. In fact I buy only organic cold pressed olive and canola oil. Unfortunately they are more expensive but I'm not using a lot of it so consider them a healthy treat. If your grocery store doesn't carry them, try a natural or health food store, they will have it.

[lindalou9]

Wow gals! Glad I popped back in here. I've been using Smart Balance, but then again, as the article says, it's only a benefit if you don't use other fats. I guess besides olive oil and sometimes canola oil, I really don't use any other fats, so is this okay? I probably go through one of those tubs of Smart Balance every 6 months or so. I'm just not that much into eating fat. I guess I get enough from meat, etc.

Thanks for putting the information here so we can read it!

Linda graemlins/bcbsalute.gif

[SSKatie]

I sometimes use a bit of oil for sauteeing veggies or for cooking eggs and I use Enova Oil---it's very expensive but I thought I'd try it. It has no flavor to speak of. Anyone else use it?
http://www.admhealth.com/news/approve.asp?news=13

[crystallyn]

Any word when the SHE's will be getting their own thread? I think that the energy has died off a bit in here...and most people don't know about the forum because it's in the veggie spot and a lot of people assume the SHE threads are vegetarian threads...

[suzie_lightning]

Nobody has posted in our SHE Thread for over a month! Let's get it going again, buddies!

Here's a question to get us started. I've been trying to add some high-points days to my week without adding high sugar, high bad-fat days as well! I've come up with the strategy of increasing my portion sizes of healthy foods and adding good fats like olive oil and nuts.

What are some other high-points, high-nutrition foods that everyone likes?

[suzie_lightning]

LOL, Crystal, we were posting at the same time! The SHE thread lives again! graemlins/crazy.gif

[SSKatie]

From one of my favorite sites, The Skinny Daily Post: (aren't you glad you're doing most/all of these things??)

Getting Diet Doctors to Agree

At the TIME/ABC News obesity summit, sponsored by the Robert Wood Johnson Foundation, a huge panel of nutritionists and diet book authors gathered on one stage to discuss the ideas in their books. We had everyone from Ornish to Atkins’ physicians, Agatson and Sears debating with public health school researchers.

They have a hard time agreeing on much, but it was Dr. David Katz, founder and director of the Yale Prevention Research Center, columnist, teacher, and author of “The Way to Eat,” who guided and produced grudging consensus. He put up a slide containing these recommendations and asked the entire panel if they disagreed with any of them. The question of the relative safety of saturated fats in the diet sparked the only squabble, of course, but for the most part all of these contentious folks were able to agree on these dietary guidelines. For good health and sustained weight loss, we need to:

-Reduce trans-fats
-Reduce saturated fats
-Reduce sodium
-Increase consumption of fruits and vegetables
-Increase consumption of whole grains
-Reduce refined starches and simple sugars
-Replace bad fats with good fats
-Increase fiber
-Increase micronutrients (take your vitamins, choose nutrient-dense foods and cooking and storage methods that preserve nutrients)
-Control portion size and total calories
-Increase physical activity

We heard over and over again that the decline of our overall activity levels are the single greatest contributors to our weight problems. We constantly confuse being busy with being active. Activity requires that we move our bodies, our arms and legs. Driving the kids here and there, and staying up all night to finish that PowerPoint do not make you active. Doing what I’m doing now, sitting here, writing to you, is not activity. Doing what you’re doing, sitting here, reading this, is also not activity, unless you’re on a treadmill or walking while you’re reading. If not, why don’t you put this down and go take a walk?

I will if you will.

[WWCarol]

GREAT article, Katie!

[SSKatie]

Well, our new forum is finally here! WELCOME, ONE AND ALL!!

http://www.kennesaw.edu/images/arts/WELCOME.GIF

[WWCarol]

WOO-HOO, EVERYBUDDY!!

What an exciting day! "Good things come to those who wait~" :D

[crystallyn]

WOOOHOOOO Great to have our own board finally! :headover:

[miss_piggy]

Hi everyone!:headover:
I'd love to join everyone here. I've been reading some of the articles on this forum since yesterday and love finding out about new information and new healthy foods:) All the other times I've tried to lose weight, it was all about losing as fast as possible, doing it only for looking good and not caring that I didn't eat anything in order to do it. This time though, I am WAY more interested in knowing what foods would be the best for me and losing weight through that way so I think this time I will be successful for sure! :) I'll see you all around :)

[SusanJo]

HELLO THERE!! I AM NEW TO THIS FORUM AND I WANT TO SAY THAT THIS WAS SUCH AN INTERESTING THREAD AND YOU HELPED ME LEARN ALOT ABOUT FLAXSEED. I HAD HEARD OF IT, BUT NEVER KNEW ANYTHING AT ALL ABOUT IT AND YOU HAVE HELPED ME ALOT!! THANK-YOU VERY MUCH!! YOU ARE ALL GREAT !! :angel SUSANJO

[spider iz]

Hello,

I just wanted to say that this is a fabulous thread!! I had some time today to sit and read it,what a wealth of great information, Exellent job :)

Tanya

[tobigformybritches]

Hi all,

You can make your own peanut butter, by putting peanuts in your blender or food processor. You will have to keep it in the fridge tho as it does not have any fats in it to keep on the shelf. I make just a little bit each time.

[hisgraceisenough]

Hello! I'm fairly new to BCB, but I have a great interest in eating healthy and staying w/in points. Some healthy foods are so high in points...so I'll be glad to learn from you all. After reading this thread I have to say the post on Flax was EXCELLENT! THank YOu!

I do have a bit of knowledge about good stuff. I worked at Wild Oats for two years and learned a lot there. Looking forward to sharing and receiving more info

[Lulu_CT]

Hi - Just stopped by to introduce myself. My name is Lori, and I've been off and on BCB for a few years now. I've been maintaining my 50-ish pound loss since 2004. I'm committed to managing my weight by focusing on real, natural, nutritious food. I am currently doing Flex, but am also very familiar with Core (did it for 2 1/2 years). As for my personal life, I'm a magazine editor for a word puzzle magazine, I've been married for 9 years, my husband is working in China, and I'll be joining him there later this year. In my free time, I love to read, cook, travel, listen to music, shop, and work on crafts. I'm looking forward to being a regular part of this thread. Hope everyone has a wonderful day!