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A group of study participants doubled the amount the protein they usually ate in a day, and because protein makes you feel fuller for longer, on average they ate 400 calories LESS per day! Without extra prompting! I eat a protein rich breakfast, avoids snakcing!
Sorry I can't remember the reference41
BEWARE of "Stealth Fiber" in new Kellogg's Fiber plus Antioxidants products!
Kellogg's new Fiber Plus Antioxidants bars and cereals list Chicory Root Powder as the #1 ingredient. This is a common form of inulin which can cause SEVERE gastic distress and is NOT thought to be a good substitute for natural fiber. 4015234
See SparkPeople reference: http://www.dailyspark.com/blog.asp?post=processed_foods_extra_fiber_bellyache
Use reusable, 3 compartment lunch containers to pre-make a weeks worth of lunches. First develop your lunch menus and shop for ingredients. Then, weigh, measure and calculate for the entire meal, filling compartments as you go. When finished, put the name and calorie count on a blank address label on the top. Write down the contents so you can repeat these meals and save in a binder. I try to keep my calorie count between 350 and 400 for this meal, focusing on high protein and lots of fiber.
I like to create a food grouping to make tracking easier, then print the grouping for reference. Creating fresh, healthy meals that resemble expensive store bought ones saves money and calories! And tracking couldn't be easier. Simply select the grouping and Bam! Tracking entered for entire lunch!
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