Rule #17

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“You can figure out part of the answer.  Vegetables have a huge amount of fiber, which, shall we say, makes the trains run on ti me.  They consist principally of water.  They have few sugars and few calories.Mainly interested in childhood obesity, Penn State’s Barbara Rolls, has long understood the complexity of eating choices and weight management.  With the benefit of experience, she’s learned something that might sound strange: you’ve got to trick the body into eating less, and veggies may be the most powerful way to do this.As Rolls puts it in her no-nonsense style: ‘When soup was consumed [15 minutes before the main meal], subjects reduced meal energy intake by 20%’Rolls has found the same effect with raw veggies, leafy veggies, and veggie purees.The first is Kale.  You see kale, a long overlooked green, on all the healthy-eating lists lately.  And for good reason.  It’s loaded with vitamins C and K, calcium, and fiber.  Along with broccoli, a sister crop.Scientists at Johns Hopkins single out kale and broccoli for their high quantities of a chemical called sulforaphane, which may someday be used to reduce the toxic effects of smog on the respiratory system.It’s easy to prepare – and like spinach and any number of green leafies, the frozen version retains all of it’s nutritional benefits.  You can stir-fry it, steam it, put it in soups.  Perhaps just as important: it tastes great.Broccoli, in all its forms, is my other super-weight-loss vegetable.First, go to your supermarket and look for broccoli rabe-the tangy Itelian green often sold as rapini-or Broccolini, a fairly new hybrid that usually comes in small spears ready to cook…..Now go home, boil a big pot of water, and plunge in one of these alternative broccolis…..take it out in two minutes, drain, and add some lemon juice mixed with a tablespoon of olive oil.  Eat.  Enjoy.THE POWER OF SOUPThere was a time when soup occupied a much more central role in the America diet.  It was inexpensive, filling, full of nutrients-and easy to make.  But it too a little time, both to make (chop chop chop) and to eat.  You could not eat soup out of one hand on the freeway.  But for the weight loser like yourself, soup remains a key tool for good nutrition and feeling full.  Over and over, scholars who examine eating patterns find the same thing: people who consume soups regularly tend to feel fuller longer, and thus tend to eat less.  And, really, how hard are they to make, especially these days, when low- and no-salt broths are on the shelves of supermarkets everywhere?  I’ve got a few basic recipes in Part III.  If you do yourself a favor and start making soup by my Skinny Rules, you’re going to come up with gobs of recipes on your own.”
I can say I love vegetables and I'm good at getting plenty in each day, however, I also love chocolate and sweets, so therein lies my battle....some would say dark chocolate covered veggies would be the answer....um NO! (Yes I know there IS such a thing, and still...NO!)  I find that I'm getting better and better at balancing the two though, which is HUGE progress for me that I'm actually very proud of.  So anyway, on to today's menu.....Breakfast - 2 mini omelets (1 jalapeno, 1 salsa)Snack - Celery Sticks and Roasted Red Pepper HummusLunch - Quinoa stuffed Bell Pepper, AppleSnack - Apple & Peanut ButterDinner - To be determined.
One more day....I think I can, I think I can.....Have a great Thursday all!!