"The nutrition scholar Barbara Rolls - perhaps the preeminent expert on how humans process bulky and fibrous foods - had exactly this question in mind when, a few years ago, she came up with an experiment. For five weeks, she gave 58 patients one of three meal "prelaods," each containing 125 calories. One group got whole apples, one got applesauce, and one got apple just with "fiber added." (A control group got no preload.) 15 minutes after, the subjects were alloed to eat as much as they wanted.
The results were surprising: the subjects who ate the whole apple consistently ate 15% less than the subjects in all the other groups. They also stayed fuller longer. All of this leds Rolls to conclude something I have been haranguing people about for some time. But let her teill it in her spare, clinical prose: "Overall, whole apple increased satiety more than applesauce of apple juice. Adding naturally occurring levels of fiber to juice did not enhave satiety. These results suggest that solid fruit affects satiety more than pureed fruit or juice, and that eating fruit at the start of a meal can reduce energy intake' (emphasis mine)."
Bob also highlighted which fruits and veggies are better organic and which it really doesn't matter. Nearly everyone has heard about "The Dirty Dozen" which is those foods MUCH BETTER purchased organic. Below I've listed what Bob suggests:
Worth It Organics
Apples
Asparagus
Celery
Cherries
Lettuce
Nectarines
Peaches
Pears
Spinach
Strawberries
Sweet Bell Peppers
Tomatoes
Not Worth It Organics
Avocados
Bananas
Broccoli
Cabbage
Frozen Peas
Kiwi Fruit
Mangos
Onions
Papayas
Pineapple
So that's Rule 6....pretty simple if you ask me! On to my Labor Day weekend....
It was AWESOME! I confided to Jordan I was nervous about the food I knew was going to be there including (but not limited to): Gooey Butter Cake (yes it's as good as it sounds), chocolate frosted brownies, homemade carrot cake, honey walnut filled coffee cake, french toast bake, etc etc etc. And BELIEVE me when I say there was plenty of all of that including chips and other blood sugar spiking goodies, HOWEVER he was there and can attest that I did GREAT! My plan was to indulge in ONE smore when they were made and that I did. I also had a few chips with my mom's buffalo chicken dip and lastly I enjoyed the egg bake that had a thin crescent roll crust on the bottom. Otherwise I ate like a champ, with plenty protein and lots of veggies. Not a single unplanned sweet was consumed the the few chips and crust on the egg bake did not trigger any cravings at all. It was MUCH easier than I thought....HOWEVER an over abundance of malt beverages and not near enough water has me feeling a tad bloated today and super thirsty to say the least. I've been upping my water intake and watching the food intake today, so hopefully I'll flush some of that out the next few days.
I even discovered a new form of exercise I've fallen in love with thanks to Jordan talking me into giving it a try. For the longest time I've been scared of canoes, but go in them, but never ONCE considered a kayak. I figured they were easier to tip and just plain scary, but he got me out in a kayak and I didn't want to come back to the dock. I could've sat out there all day. Not granted we floated most of the time and just chatted, but I can see how it could really be a good workout if you kept steadily pattling. What a blast! EXCEPT....now I want one! LOL maybe next summer, since this one is nearly over, HOWEVER it would probably be a good time to buy such an item as I would guess they will be going on sale shortly....we'll see.
Today's menu is a bunch of random leftovers from the weekend....grilled kabobs (off the stick) veggies, cherries, fresh mixed fruit, etc. Same for dinner.
Hope everyone else's weekend was as great as mine!
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