dried fruit packets

A cat playing with a dried fruit packet

Eat More, Weigh Less

Any diet that leaves you feeling hungry will ultimately backfire, you’ll regain what little weight you’ve lost, and more importantly, you will have deprived your body of vital nutrients. Believe it or not, it IS possible to eat enough to feel satisfied, not to mention the fact that you’ll also be doing your body a favor by consuming the essential vitamins and minerals that your body craves. The key here is not only how much you eat, but WHAT you’re eating. What you need to do is fill up on foods with high nutrient density, but low calorie density.

Calorie density, also known as energy density, is the amount of calories of a food per gram. Foods that are high in water, air or fiber are less calorie dense than those that are dried or high in fat. So if you want to eat enough food to satisfy your hunger, at the base of your diet should be vegetables, fruits and whole grains.

Unfortunately, the problem with our lifestyle today is that we’re always on the go, which leaves us little time to think about the food we’re eating. So we pull through the drive-thru or go out to lunch. The portion sizes at most restaurants and the supersized “value” meals at fast food chains lead you to double trouble. Let’s face it, when you’re served more food, you eat more, without stopping to think about how full you are. And chances are, the calorie dense foods most restaurants serve are doing nothing to help shrink your waistline. Not only are we eating too much, but we’re eating too much of the wrong kinds of food.

Barbara Rolls, PhD, a nutrition researcher at Penn State University, has been studying the effects of portion control, food choices and calorie density in foods for nearly three decades. Her findings are simple. People will eat the same volume of food regardless if it is of high calorie density, or of low calorie density. Her research subjects were consistently fed the same amount (three pounds) of food daily. Even though the amount of food they consumed was the same, the research subjects on the low calorie density diet ate 30 percent fewer calories.

Perhaps even more important, both groups felt equally satisfied on the amount they were served per day – regardless of the amount of total calories consumed. Foods with a greater volume, therefore, tell both your eyes and your stomach that you are eating enough. Dr. Rolls has concluded that the key to lifelong weight management is finding foods that will keep you full with fewer calories.

Let’s look at some comparisons to give you an idea of just how important this concept of energy density is:

1 cup of cantaloupe (56 calories) VS ¼ cup of dried apricots (77 calories)

The cantaloupe offers ¾ cup more for 21 fewer calories. Fresh fruits are packed with water and fiber and are a great way to satisfy your sweet tooth. Calorie per calorie, fresh fruit is always a smarter choice than dried fruits or fruit juices. So put away that apple juice and grab an apple instead.

Vegetables and dip: 1 cup of carrots, 1 cup of bell peppers and 2 tbsp. of French onion dip (142 calories) VS Potato chips and dip: 1 oz. potato chips and 2 tbsp. French onion dip (200 calories)

For fresh veggies and dip you can allow approximately 1 ¾ cup more per serving for 58 fewer calories. Finger food is always easy to overeat, so if you’re looking for something to munch on, choose snacks with plenty of fiber and water, such as fresh veggies. Potato chips are dry, compact and loaded with fat, but low on fiber.

1 1/3 cups of bran flakes (125 calories) VS 1/3 cup of granola (160 calories)

You can eat a full cup of bran flakes more than granola, but still save 35 calories. The calorie densities of cereal vary greatly and most people fill their cereal bowls up the same no matter which cereal they choose, so pick your cereal carefully. Skip the high fat, sugar loaded cereals in favor of low sugar, whole grain cereals. And to keep the calories low, make sure you top them with skim milk.

2 cups strawberry-banana smoothie made with yogurt, low-fat milk, ice cubes, strawberries and a banana (215 calories) VS 1 cup milk shake made with vanilla ice cream, whole milk and chocolate syrup (410 calories)

The smoothie saves you 195 calories and you get twice as much. Once again, the fruit adds sweetness and the ice adds to the water content. Allowing the blender to whirl for an extra minute or two will add even more air to the mix, boosting the volume without added fat or calories.

5 oz. turkey breast (221 calories) VS 3 oz. Italian pork sausage (275 calories)

We know protein is an important part of a healthy diet to repair our muscles and help us feel fuller longer. But not all protein is created equal. As you can see, the turkey breast offers two oz. more for 54 fewer calories. Always choose lean cuts of meat to keep the protein content up and calorie content down.

The bottom line is that satiety is the most important factor as to whether or not you’ll be able to stick to a diet plan and finally lose the weight you’ve been struggling with. Dieters’ biggest mistakes are eating less and skipping meals, which only leads them to eat more later when their hunger becomes out of control. Diets that leave you feeling deprived are not the answer and will never be the ultimate weight loss solution. Choosing mostly high fat, calorie dense foods will never keep you satisfied at minimal calories. Instead, go for the low calorie dense foods that have been proven to keep those hunger pains at bay. Only if you keep yourself feeling satisfied will you be able to lose the weight and keep it off for good!

Pete Piranio, BS, CSCS, Owner of Fitness Together and Piranio Fitness Systems, Inc is a Certified Strength and Conditioning Specialist, from the National Strength and Conditioning Association.  

For more information, check out www.fitnesstogether.net.

Don’t forget to request your Free DVD and information packet at:
http://fitnesstogether.net/milwaukee-woodbury-mn-personal-training-programs.html

Sun Maid California Golden Raisins, 15-Ounce Boxes (Pack of 6) List Price: $21.12 Sale Price: $16.25 You save: $4.87 (23%)   Eligible for free shipping! Availability: Usually ships in 24 hours See Reviews For This Product Description Natural. California. Great for baking and other recipes. High-energy snack. No fat. Eat 5 to 9 a day for better health. Nutrition experts recommend we eat five to nine servings of fruits and vegetables a day for better health. Just one quarter cup of Sun- Features Pack of 6 (total 90 oz) Raisins packed in resealable bags inside each box Eat them right out of the box as a high-energy snack Great for baking and other recipes Grown in the sunny vineyards in California

Greens To Go, Superfood Drink Mix - 30 X 8g packets List Price: $35.95 Sale Price: $20.46 You save: $15.49 (43%)   Eligible for free shipping! Availability: Usually ships in 1-2 business days See Reviews For This Product Description Nature's Antioxidant Blend: Free radicals are believed to play a role in almost all the common diseases of aging. Consuming a wide variety of natural, plant derived antioxidants (phytonutrients) from dark greens, fruits, vegetables, bran, and teas, often called nature's "superfoods", may be the best way to provide the body with the most complete protection against free radical damage. These extracts from fruits and vegetables of all the colors are "super concentrated" to provide the highest antioxidant activity possible! Nature's Greens Blend: The USDA says the average American needs to eat three times more greens. The chlorophyll in greens is one of nature's great healing,alkalizing and detoxifying foods. Please note that we do not use just grass, but organic green barley juice powder, a much more nutrient dense, purer concentrate. Nature's Garden Blend: These blend contains a colorful variety of freeze dried, whole food organic juice powders that provide a broad base of all natural vitamins, minerals, and micronutrients not found in most antioxidant pills. Nature's Super Fruit Blend: This blend of 5 fruit concentrated extracts includes three "newly discovered" super fruits like mangosteen, pomegranate and acai, super rich in antioxidant benefits, plus certified organic apple and acerola cherries, rich in natural vitamin C. Nature's Fiber Blend: This organic blend features gluten free rice bran plus patented oat fiber, Oat Beta Glucan, which lowers cholesterol when consuming 3 gm a day. Nature's Sea Vegetables Blend: These provide lots of pre-vitamin A as beta-carotene and alkalizing essential trace minerals. Nature's Super Tea Blend: We include both green and white tea high antioxidant extracts. Few know that white tea is more powerful than green tea! And both also are rich in a special antioxidant EGCG which has been studied for its potential to promote natural weight loss without stimulants. Features Guaranteed Great Tasting mixed in pure, cold water. No need to add fruit juices that are loaded with extra calories and carbohydrates. Comes in Handy Travel Packets designed to easily pour into a bottle. * "Antioxidant Power from Nature" is naturally derived from: 100% Natural, made with Certified Organic Ingredients, and skillfully blended leaving important nutrients and live natural enzymes intact. Formulated with Enhanced SuperSorbTM Absorption, to enhance the absorption of otherwise poorly absorbed antioxidants.

Natural Jujube Red Date, Longan Dragon Eye and Goji Instant Herbal Tea - 20 Packets (7.1 Oz) List Price: $9.99 Sale Price: $8.99 You save: $1.00 (10%)   Eligible for free shipping! Availability: Usually ships in 24 hours See Reviews For This Product Description Goji, Red Date and Longan are three traditional natural foods widely used in Chinese medicine. Goji Contains 19 amino acids, 21 trace minerals, more protein than whole wheat . Contains complete spectrum of antioxidant carotenoids, including beta-carotene (a better source than even carrots) and zeaxanthin (protects the eyes). Goji berries are among the richest source of carotenoids of all known foods. Red date and Longan are great for women. Chinese red date, also named as jujube, is originated in China where it has been cultivated for several thousand years. It is widely used in Chinese traditional medicine for the treatment of insomnia and anxiety. It s rich in amino acids and trace elements. It is also widely believed that it is specially beneficial to women's health. Features Goji Berries are a super longevity food used in China for thousands of years Red Date and Dragon Eye are Popular Chinese fruits, rich in amino acids and trace elements It can also be boiled and prepared as a tea. Nt Wt 7.14 Oz, total 1 bag (20 packets) product of China

Crunchies Freeze-Dried Fruit Snacks, Lunchbox Size, 9-Count Box List Price: $19.30 See Reviews For This Product Description 9 Individual Servings: Three Mixed Fruit (.33-Ounces each), Three Strawberries (.3-Ounces each) & Three Tropical Fruit (.33-Ounces each. Crunchy, flavorful, nutritious and fun to eat! Features 3 packets mixed fruit, 3 packets strawberries, 3 packets tropical fruit 100% real fruit No-fat, low calorie, wheat and gluten free, no additives or preservatives, raw food Contains nine individual packets Product of USA

Emerald Breakfast Blend Premium Trail Mix, 5.5-Ounce Pouches (Pack of 6) List Price: $19.08 Sale Price: $14.68 You save: $4.40 (23%)   Eligible for free shipping! Availability: Usually ships in 24 hours See Reviews For This Product Description Diamond Foods developed a patented process for glazing nuts and introduced three new trans-fat free trail mixes Breakfast Blend, Berry Blend and Tropical Blend. The trail mixes contain kettle-cooked glazed nuts, fruit and granola clusters. Breakfast Blend contains walnuts and almonds, dried apples and cranberries, yogurt raisins and granola. The mixes are packaged in re-closeable foil pouches. Breakfast Blend and Berry Blend come in 5.5-ounce packages. National distribution has been started after its initial marketing in key regions. Features Pack of 6, 5.5-ounce pouches (Total of 33 ounces) Patented process for glazing nuts and introduced three new trans-fat free trail mixes- breakfast blend, berry blend and tropical blend Contains kettle-cooked glazed nuts, fruit and granola clusters Has a mix of walnuts and peanuts, yogurt raisins, granola and dried blueberries, strawberries and cranberries

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