When I think of higher fiber good for you cereal I immediately think oatmeal. Not the instant stuff with sugar added but the old fashioned kind, which still cooks in just a few minutes in a microwave. You can make it with or without milk, you can cook it with berries mixed in for sweetener, you can drizzle a little honey on top, you can make it in all kinds of ways. It helps people regulate their blood sugar than other cereals do.
When people say to limit breads, they also mean grains of all kinds. Look for whole grains and a higher protein content. It is true that bananas and pineapples have a lot of sugar. Here are some fruits that have lower sugar- they don't have NO sugar, but they are better. Grapes are really high in sugar so watch out for those.
Apricots, tomatoes, some apples (the more old fashioned types), blueberries, blackberries, cranberry juice. Pomegranates are awesome for you. Mangoes are good for you too as far as vitamins so they are worth the sugar. Kiwis are pretty good for you too.View Thread
Crock pot stews that simmer while you are at work are good. Making a soup or main dish that you can portion out during the week is also good because you can just heat and eat. Stir fry is quick and fairly simple to prepare and you can precut the ingredients. Some kind of veggie/meat combination, stir fried and served over rice, is awesome. Curry can also be surprisingly quick to make.View Thread
Any recipe can be made low sodium by choosing ingredients that have less salt in them. There is low sodium soy sauce if you like asian food, for example. A good way to cut sodium is by choosing fresh vegetables and meats rather than by buying frozen or canned. They often have salt added. Also, if you are cooking chicken, much of it has been injected with salt brine so check the packaging. Choose flavor over salt by experimenting with herbs and salt free flavorings like Mrs. Dash.
If you need a salty taste, there are salt substitutes that use potassium instead, but that needs to be added during cooking because it tastes funny Watch your bread too, and maybe even bake it yourself. Finally, cook without salt but provide a shaker at the table. That way you can put a little salt on the surface of the food, where you can taste it, but ultimately have a lot less. The less you eat, the less you will need.View Thread
That's not much weight to lose! Take some extra walks, do some weight trainig. Burn calories. Track what you eat using an online calorie counter or food diary, that way you know what you are taking in. Be honest. Fitday is good, there is a tracker on WebMD, and Calorie Count is good. All are free.
Drink more water, stop eating refined sugar, be wary of anything that comes in a box or a bag. Processed food gives you less nutrition and more weight gain. Eating real, whole foods, feeds your body better so you have fewer cravings. Don't skip meals, have healthy low calorie snacks all the time.
If you cut 500 calories a day you can lose 1-2 pounds a week. Working out builds muscle and that burns more calories. DO NOT cut your calories below 12-1300 calories because your body will go into starvation mode and you will gain huge amounts of weight when you quit dieting.
Paleo diet suggestions work well for this. It won't give you "recipes" but more guidelines for an eating philosophy.
One thing that really helped me is to take the focus away from bread. Some people with gluten intolerance search high and low looking for wheat substitutes. How about focusing on fresh vegetables, fruit, meat, seeds, nuts, eggs, dairy, and beans? You don't need bread, or bread substitutes, to live a healthy happy life. (Actually I felt awesome when I was going Paleo.)
Most of the recipes will just be ideas for interesting sauces, or good food combinations, or suggestions of things to include, vegetables to try. Also, if you decide to go this route, don't be too worried about fats - the main thing is you will not be eating any processed foods so that changes the whole paradigm.View Thread
Rather than that, it would be helpful for you to add some fiber to your diet in a non grain form. I have constipation problems when I am on a high protein low grain/carb diet because the food I eat produces less residue and doesn't move through my system as well. So have some celery with your peanut butter. Or kale. Or Romaine lettuce. Or anything leafy/fibrous. It will help you out. Also, don't be too worried about animal fat with this kind of diet, you need a little to keep you lubricated and keep your brain working.View Thread
I find that international food stores, especially Asian markets, have more alternatives. They have a lot of wheat and soy products, but they are more likely to have other things such as tapioca, yam, rice, buckwheat (be careful that it doesn't also contain real whteat) quinoa, millet, etc etc. Other than that, I would check out food co-ops and natural food markets or farmer's markets. Some of teh stores I've seen that have good options are Sprouts, Sunflower, Whole Foods, Trader Joe's. Also check at your local supermarket. I've seen some really nice gluten free and soy free options at the natural foods sections of various Kroger stores, as well as at Wal-Mart and even Target.View Thread
The things you are eating are not only spicy but also fatty. Have you tried something like chicken breast strips (non breaded) with super extra spicy hot sauce? You might also be getting a reaction from the breading. That messes me up pretty bad. Good luck with your spice eating. I love it too!View Thread
Herbs and spices. New ways of cooking. Exciting hot sauces if you like spicy. Trying different flavors can give new life to your meals. With paleo cusine, you are right, it's really easy to get bored. So the cure is to get adventurous. So try a new fruit. Or cook food in a new way. Try a sage rub on that steak, or try some crushed peppers in a bake. Bake the vegetables with a little olive oil and rosemary. Throw cilantro in the salad. The possibilities are endless, and if you start seeing mealtime as an adventure, you can really find a lot to discover. Now, if I can only get my spouse to join me in that...View Thread
Ideal fasting blood sugar should be 80-120 mg/dl for most people, though it can vary. Sometimes the fasting levels can be higher due to the "dawn phenomenon." That happens when your liver releases some extra blood sugar in the early morning because it thinks the body is starving. I hope this helps answer your question.View Thread