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From:	Claudia (197.117.124.24.cm.sunflower.com)
Subject:	Re: Claudia--Thanks so much!
Date:	July 31, 2007 at 4:20 pm PST

In Reply to: Claudia--Thanks so much! posted by miffy on July 31, 2007 at 3:15 pm:

Hi Miffy,

Because I'm going for maximum nutrient density, I always favor
starchy vegetables over grains, and I find them to be more
satisfying. It actually isn't necessary to have any grains at all. It is
pretty rare for me to eat any rice or oats, and flour products are
something that I virtually never eat. The only exception I can think
of is that I baked a Banana Flag Cake on the Fourth of July, which
had two cups of flour for the whole cake, which made 12 big
pieces, and I had about 1/2 a piece. I like to have things like
yams, winter squash, potatoes, corn, carrots (considered starchy
when cooked) etc. Also, back during a period where I was eating
some oatmeal, I used the steel cut oats rather than the rolled oats
because they are less processed, and much more nutritious, and
they stick with you longer as well. Anyway, I eat one serving of
starchy vegetables per day, and I have that at dinner time.
Sometimes I might have less if I'm having some extra beans at
dinner.

As far as the 2 ounces of nuts goes, I have seen a number of
people who have been absolutely convinced that if they ate more
nuts they wouldn't be able to lose any weight, and then they have
been absolutely stunned to find out that eating more nuts was
exactly what it took to break them out of a stall in their weight loss
that they had been experiencing.

As far as the dried fruit goes, there are better choices if satiation is
an issue. Fresh fruit is more satisfying because the water hasn't
been removed. it is easy to overeat on because it is such a calorie
dense food, and it is so concentrated in sugar that for a lot of
people they tend to want to eat more of it, or else it triggers
cravings or makes them want to eat everything in sight. Apparently
you seem to be okay with it since you are eating such a controlled,
measured amount and not going hog wild with it, but fresh fruit is
still the better choice in terms of longer term satiation.

Although I think a cup of soymilk is allowed on the 6-week plan, it
is an optional food, and is not particularly nutrient dense. I use
soymilk in cooking sometimes, but its only about a 1/4 cup to 1/2
cup per serving, and I never drink the stuff.

As far as fruit goes, I think that what actually keeps you satiated
best are the berries, and other low sugar fruits, as opposed to
those that are overly sweet, which tend to have a more stimulating
effect. It is possible to overeat on fruit, but as long as you are
eating enough of the other high nutrient foods that are required,
this shouldn't be a big issue, although I think it might be for me if I
wasn't eating my 2 ounces of nuts!

The whole satiation thing is really about nutrient density, and
sticking with foods that are as natural and have the least
processing possible.

Anyway, it sounds like you are making progress, and maybe all you
need is a little fine tuning, and some time to get everything worked
out.

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