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Sunday, August 1, 2010

What to Eat for Satiety

My heartfelt thanks to each person who left a comment to the three previous posts. Your kind words are most appreciated. Again, I’m glad to write in response to questions you’ve asked.
From Katherine at
Yellow Rose Arbor came the query, "Can you give us more details of what you eat for breakfast and lunch that holds you all night? I'm curious!"
Carrell at
Country Charisma indicated, "Would love to know what they recommended for your breakfast and lunch."

At NEWSTART we were urged to "Breakfast like a king, lunch like a prince, supper like a pauper." So our biggest meal would be breakfast.
The cafeteria provided substantial meals that kept us well-fed without hunger pangs in between meals. In any case, we were also urged to avoid snacking so our meals had time to digest properly. We also got lots of encouragement to drink lots of water between meals.

For your interest, here is a sampling of what we ate that gave wonderful satiety** through the day and night.

Whole grain Oatmeal or other whole cooked cereal
Whole grain cereals: Maple Nut Granola*, Sunflower Date Granola, Pineapple Granola,
Whole Grain Corn or Rice flakes
Milk: Almond milk, Soy milk, Rice milk
Beans and other legumes such as lentils
Entrees like Scrambled Tofu as an egg substitute
Fresh fruit: apples, oranges, grapefruit, kiwi,
Whole grain breads
Spreads/ Sprinkles: almond butter, Nutritional Yeast Flakes


Whole grain pasta dishes
Baked or mashed potatoes
Brown Rice dishes
Salad bar: lettuces, tomatoes, cucumber, kidney beans, cauliflower, broccoli, spinach, croutons, etc.
Fresh fruit: apples, oranges, grapefruit, kiwi, etc.
Whole grain breads: raisin, wheat, spelt, multi-grain
Spreads/ Sprinkles: almond butter, nutritional yeast flakes, flax seed flakes, date pieces, sunflower seeds

Green salad fixings
Soups: Lentil, vegetable, barley, etc.
Whole Grain Bread
Spreads: Hummus, Almond butter, Peanut butter
Fresh fruit platter
Whole Wheat Herb Crackers*
*Illustrations from Weimar Market website.

We received cooking lessons in the cooking school kitchen from Sally Christensen and her two assistants. Mrs. Christensen edited the Newstart Lifestyle Cookbook.

For our last lesson we prepared a delicious Mexican luncheon.
We each received a copy of the NEWSTART Lifestyle Cookbook upon arrival our first day.

**sa·ti·ety definition
Pronunciation: /sə-ˈtī-ət-ē also ˈsā-sh(ē-)ət-/
Function: n
pl -eties ; : the quality or state of being fed or gratified to or beyond capacity

Source: Merriam-Webster's Medical Dictionary, © 2007 Merriam-Webster, Inc.

I am linking this post to a new meme, Whatever Wednesday hosted by Kimberly at Terra del Sole.


nannykim said...

hmmm, this is pretty much how we usually eat. But I can't have gluten (no rye, wheat, barley). We have started having fish and chicken one or two times a week. I feel I much more full when I do. I did about a year of vegan..but now we do some fish and chickenand once in a while an egg. My oldest son also did vegan about a year--but he also felt he had to eat huge amounts of beans, rice,bread and veggies to feel full.

Yellow Rose Arbor said...

It sounds like a good healthy plan! Do you just choose one or two items? My husband is a big man, 6'2" and weighs 275, he requires a lot of food (so he thinks!) He needs to lose weight badly. I make oatmeal almost every morning. We've never tried tofu. I have it in my mind we wouldn't like it!

I don't eat much meat, fish or chicken, but my husband is a big meat eater, I'm trying to wean him off so much of it. He does eat the meatless meals I've made so far. We do love pasta! I don't see any sugar desserts there! LOL! Sweets are my big downfall. I also love fruits.

Thanks for sharing this with us. Don't forget to post your progress. Take before and after pictures!

Good luck, God Bless!


tea time and roses said...

What a healthy and delicious sounding food plan Carrie! My Honey and I are eating much healthier whole foods and I must say we are feeling better than we have felt in a long time. I have even managed to lose a few pounds while Honey's sugar levels have been wonderful!:o)

Our main proteins are chicken, fish or turkey. We eat lots of veggies and plenty of fruit. Honey sticks with berries which are lower in sugar. We do allow ourselves a once a month treat of our favorite meal and dessert.:o)

Our new way of eating is sometimes difficult, but the rewards are so worth the effort.:o)



Chari at Happy To Design said...

Hi Carrie...

My friend, I just wanted to come by and say thank you for your visit and sweet note that you left on my blue cottage veranda! Thank you!!!

Wow...reading your post about this Healty Eating plan was very interesting! I have always known that it's much better to eat a very healthy breakfast and lunch...and trying to eat at a minimal for dinner. I have never been very successful at doing that! I'm just not hungry in the mornings and when I do eat...it's because I've made myself. I'm not exactly sure why this is. I was also going through a few of your past posts and see that you have had some struggles with your health! I'm so sorry to hear that, my friend! Sending lot's of prayer your way!!!

Warmest wishes,
Chari @Happy To Design

Kimberly said...

Thank you so much for the link. What great info you have here. It sounds great!

Warm wishes,


Anita Diaz said...

Very, very interesting! Here we have to try to combine low-carb with my husband's Puerto Rican cuisine of beans and rice, plus he "must" have meat, which drives me crazy. We are eating out of my mom's garden these days, but he will not eat corn. I definitely think eating less as the day goes on works better for me anyway. Thanks for stopping by my tea!!

Anonymous said...

Hi Carrie! Oh, this is interesting!! The older I've become I do realize how important breakfast is! I do love breakfast! :)
Thanks for sharing all of this and for popping in to see me.
Be a sweetie,
Shelia ;)

Kathysue said...

Carrie, I wanted to come by and thank you so much for visiting my blog and leaving me a comment. I know lives get busy so a comment is precious to me, Hugs Kathysue

Tammy@T's Daily Treasures said...

Sounds like you are learning some valuable lessons in healthy living and lifestyle changes. I made lots of changes 5 years ago, lost 30 lbs, and in the past year have become vegetarian. wishing you all the best as you continue this journey. :) Tammy

xinex said...

This is very interesting, Carrie. I really need to eat healthier but I have such a hard time eliminating white rice from our meals.....Christine

xinex said...

This is very interesting, Carrie. I really need to eat healthier but I have such a hard time eliminating white rice from our meals.....Christine

Barbara said...

Thanks for visiting and commenting.

Ever since a child we were always told tht the best way of eating was breakfast like a king, lunch like a prince and supper like a pauper. Makes a lot of sense but does not always fit in with everyone and everything around you.

I think as children my Mother did this.

Martha's Favorites said...

Hi: Thank you for the eating lesson. I am trying to lose weight and have started with exercise, which is the hardest thing for me to do. I have been walking everyday for 2 months. Now I need to start changing my diet. Thank for the help. Blessings, Martha

Sherry @ No Minimalist Here said...

Hi Carrie, Glad to hear you are feeling better! There are many things here I already eat but I know I can do much better.

Thanks for your visit and sweet note you left me. I really appreciate you dropping by. Take care of yourself. Hugs, Sherry