Full Plate Diet Blog

Fiber Doesn't Fix Everything

Lonnie Carbaugh, LPC, NCC — Wed, 08 Sep 2010 15:37:00 -0400

Wouldn't it be nice if increasing fiber were the answer to everything? Fighting with your spouse? Eat more fiber. Having trouble with the kids? Eat more fiber. Need a job? Eat more fiber!

It's pretty silly to link eating more fiber with these types of problems, I know. But the reality is all of these things play a role in our efforts to lose weight and keep it off. Knowing what to do (eat more foods naturally rich in fiber) is not even half the battle! What do you do when you're feeling overwhelmed, stressed, or just plain blah? Often we simply don't do what we know when we get to feeling this way. I know this from personal experience. For whatever reason I was feeling a little blah just last week. Then I had a car wreck. Fortunately my son and I came out of it without injuries (My car wasn't so lucky, it was totaled!). Then, exactly a week later my son broke his arm in two places. Eat more fiber? Who cares, right? How do you push yourself to keep doing what you know is best when things are just not going you're way? Here are a few things that are working for me:

1. I remind myself that feelings are often fleeting. Feeling blah doesn't last forever. I also remind myself that munching on junk food is only a temporary fix that will only leave me feeling worse once I come down from the sugar high.

2. I focus on what the real problem is and try to solve that problem, accepting the parts of the problem that are beyond my ability to solve (as one quote from an unnamed source puts it: "The problem is not the problem; the problem is your attitude about the problem").

3. I go for walks. Exercise is actually the best thing you can do when you're stressed or feeling blah. It gets those "feel good" hormones going and helps you cope better.

Now, less any of you start thinking "This guy's really got his act together," let me assure you that I did all three of my suggestions imperfectly! The point is not doing these things perfectly but to keep yourself going in the direction you really want to go. And yes, even though it won't solve all of your problems, keep eating your fiber!

As a Behavior Health Counselor Lonnie coaches people on making healthy choices. Applying these concepts has helped Lonnie personally shed over 40 pounds, giving him a deep passion to help others know how to make the best choices.

It's 5:59 Somewhere

Dan Braun — Tue, 07 Sep 2010 16:22:00 -0400

It's 5:59pm. I approach the back door. I hear the familiar sounds of hungry munchkins on the prowl. Then, the familiar breeze of my frazzled wife whooshing past, off for her well deserved reprieve.

It's my turn to make supper tonight.

I'm not in the mood to cook. Actually, I'm never in the mood to cook, especially after work. On a night like tonight BFPD (Before The Full Plate Diet), the little herd would have had to make do with peanut butter and purple jelly spread on the default bread from the cupboard. The back up plan would have been an assortment of cold cereals. But tonight, AFPD (After The Full Plate Diet), I have a new no-brainer option that's bolstered my limited dinner repertoire.

Beans.

Yesterday evening I knew supper was going to be mine. So, I quickly unburied the green crock pot from the pantry and set out 3-cups of pinto beans out to soak. This morning, I put the beans into the crock pot, filled the pot to the brim with water and dashed out the door to work. A few seconds later I ran back in and turned the pot on.

About 9 hours and 59 minutes later I walk into the kitchen to a steaming vat full of ready to serve beans. Not only do beans have a Google-like stature in the fiber-world, but they're a Swiss Army knife when it comes to versatility. Tonight, I'll season cups of beans with some chili powder, seasoning salt, and some salsa, sprinkling some avocados on top of each bowl. I usually prefer something crunchy like crotons in my bowl. The side dish variations you could add to a bowl of fantastically seasoned beans is theoretically endless. You could even make a favorite entre and just eat it like a side dish.

With whatever beans are left tonight, I'll mash up for burritos the next time it's "my" supper, which will most likely be tomorrow.

Dan is part of The Full Plate Diet support team. Passionate about quick and easy eating he writes about foods that anyone can do and everyone feels compelled to try.

I Feel Your Pain - Part 3

Stuart Seale, MD — Thu, 02 Sep 2010 12:37:00 -0400

Do you know enough about dieting to write your own diet book, yet there are times when you can't seem to stay at your ideal weight? I can relate. It's not that we don't all know what we should be doing. We like what we do; we just don't always like the results. Getting back on track, and the pounds off, has more to do with behavior than with food. Habits are hard to change, and only happen when the new behavior is of more benefit, more fun, or easier than the old. It helps to write down what you are doing so you can figure out what needs to change and how it can happen.

Here's my personal list of five problem habits, justifications I've been using, and strategies for positive action. I'm confident these changes will help me reach my fun-weight, mountain-bike-racing goal. I'll let you know how it goes. I hope you'll make your own list, even if it just starts with one positive change.

Skipping breakfast

Why it's not a good idea - 78% of enrollees in the National Weight Control Registry (those who have lost at least 30 pounds and kept it off for at least a year) eat breakfast regularly. Your body needs fuel at the beginning of the day, not at the end.
My justification - usually I start working by 6:30 every morning, and once I open my email it is really tough to take a break, even to eat. I tell myself that I'll grab something later, and before I know it, it's nearly mid-day.
My strategy for change - until I've eaten breakfast, I'll not look at any emails.

Snacking

Why it's a problem - snacking is rarely done because of hunger, and it's easy to eat several hundred calories without thinking. Big snacks mean big slacks.
My justification - hey, I missed breakfast! I've got to eat something to tide me over so I don't overeat at lunch.
My strategy for change - I'll eat meals when I should, and will be sure to consume plenty of fiber foods to keep me full longer. No more eating except at meals.

Eating too fast

What it does - causes you to eat more food than you need, and doesn't give your brain time to tell you that you're satisfied with less.
My justification - I'm in a hurry and have things that need to get done. I don't have extra time to waste when I eat.
My strategy - I'll schedule my meals just like any other appointment I have during the day so that I'll have enough time to put my fork or spoon down after each bite, and to savor what's on my plate.

Eating too late

Can get you in 2 ways - you don't need as much energy intake when you aren't active, and most of us aren't late in the day. You also won't be hungry at breakfast time the next morning, so you'll tend to skip the most important meal.
My justification - I need to eat then because that's when I have the most time. Also, that's when it's the best time to socialize with others.
My strategy - I'll eat my lowest calorie meal in the evening, no closer than 4 hours before I go to bed. I don't have to eat a big meal in order to be sociable.

Not balancing calories in/calories out

What happens - if you eat more calories than you burn off, you gain weight. Simple as that.
My justification - I'm usually active every day, so even on the days I'm not it can't do much harm if I still eat like I usually do, can it?
My strategy - On days when I can't exercise, I'll not eat as much as I usually do, focusing even more on foods that are high-volume and low-calorie. That's fiber foods, folks!

Stuart A. Seale, M.D., co-author of The Full Plate Diet, has over 30 years of experience in the management and prevention of obesity, type 2 diabetes, heart disease, high blood pressure, high cholesterol, and other chronic diseases through proper nutrition and lifestyle modification.

The Dirt on Tomato Sauce

Diana Fleming, PhD, LDN — Wed, 01 Sep 2010 16:56:00 -0400

The challenges with commercial tomato sauces are their potentially excessive fat, sugar and sodium content in a standard serving of only ½ cup. Did you catch that? Serving size = ½ cup! Do you realize how little tomato sauce that is? Anyone could eat at least a cup of sauce over pasta.

After sleuthing many labels, the following are some reasonable guidelines for a ½ cup serving of commercial tomato sauce:

Fat: 3 grams or less

Sugar: 6 grams or less

Sodium: 380 mg or less

I recently found three commercial sauces at Walmart that meet the above criteria: Classico Mushroom & Ripe Olives, Classico Tomato & Basil, Ragu Light Tomato & Basil. I'm sure there are others, so do your own sleuthing. You may have greater success at health food stores.

Caveat: be sure and read the labels for each flavor of tomato sauce in a particular brand because the amounts of fat, sugar and sodium differ.

Diana Fleming, PhD, LPN, co-author of The Full Plate Diet, has been passionate about healthy eating long before she got her PhD in nutrition from Tufts University. Since then she has helped scores of people understand the joy of eating fiber-rich foods.

Introducing Full Plate Diet tv

Michelle Jones — Wed, 01 Sep 2010 16:55:00 -0400

In the first episode of Full Plate Diet tv, Dr. Diana Fleming demonstrates how foods naturally high in both fiber AND water are the best for sustainable weight loss.

Is the video not playing for you? If so, watch it on YouTube.

Fun Recipes Just in Time for Labor Day Weekend

Michelle Jones — Tue, 31 Aug 2010 15:32:00 -0400

The best Labor Day picnics have two dishes that truly make me giddy with happiness: a delicious potato salad and brownies. Typically mixing those two flavors sounds a bit criminal, but our two recipes actually complement each other quite well. Amy's New Potato Salad bathes your palette in a cooling lime taste reminiscent of spending a day in the island sun instead of a lake-side BBQ.

Top your celebration off with a serving of the Health Nut Brownies and you don't have to feel guilty about satisfying that sweet tooth. After all, you're getting 1 serving of beans and 1 of vegetables in addition to increasing your fiber score by 11 grams from just one serving of each of these dishes.

One of the Full Plate Diet support members, Michelle reviews fiber-rich products and tries to incorporate them into recipes that even the most culinary challenged individual can recreate.

I Feel Your Pain - Part 2

Stuart Seale, MD — Fri, 27 Aug 2010 13:45:00 -0400

Let's get honest here. We all have favorite foods that can make us fat, so I've taken a good hard look at those that are addictive to me and will be obstacles to my weight loss plan over the next 8 weeks.

Here is a list of my personal problem foods, along with my reasons (excuses) for eating them the way I do, and also the strategies I'll use to change my behavior.

Nuts
o My problem - handy, high-calorie finger food with no prep time, so it's easy to grab a handful without thinking, just because they're there.
o My excuse - I know they are very high in fat, but hey - those monounsaturated fats are good for me!
o My strategy - I won't keep nuts in the house, and will limit myself to eating nut butter once per day - a small amount on whole grain toast.

Granola
o My problem - high-calorie and easy for me to munch on throughout the day.
o My excuse - granola is better than a candy bar, and it's made from healthy ingredients. There are far worse things for me to snack on!
o My strategy - I'll limit granola to ½ cup per day, eaten only at breakfast time.

Chips
o My problem - they're a comfort food for me, and I usually crave them at night when watching TV, or after a stressful day as a reward.
o My excuse - I'll only eat a few at a time (which I never do), and I deserve an occasional snack.
o My strategy - I won't let them into my shopping cart in the first place, so if I do get a craving they won't be readily available to me.

Avocados
o My problem - I can easily eat 2 whole avocados (322 calories each, 80% fat) at one time when made into guacamole- usually with chips!
o My excuse - the fat in avocado is healthy, plus they also contain a lot of fiber. That's good.
o My strategy - no more guac! I'll only eat avocado if I can share one with my wife, so I don't eat more than half at a time.

Restaurant foods
o My problem - Portions are big, and it's easy to underestimate salt, sugar, fat and calories - even if I order "healthy."
o My excuses - it's convenient and easy; I don't like to take food home, or leave it on my plate.
o My strategy - when not traveling, I'll eat at a restaurant no more than once per week; when on the road, will eat only 2 meals out per day, and no later than 5 p.m.; will split entrees with my wife or ask for half-portions when ordering. Never hurts to ask! I'll stop eating when no longer hungry, no matter how much is left on the plate.

Join me on my journey and go through the same exercise - figure out what foods cause you to gain weight and what you're going to do about them. Doing this will help solidify your action plan for success.

Focus on What's Working

Lonnie Carbaugh, LPC, NCC — Thu, 26 Aug 2010 14:59:00 -0400

"I didn't lose any weight this week!" or "I only lost a pound!" These are messages that, if left unchecked, can undermine our best efforts at losing weight. Unfortunately it is quite natural for us to tell ourselves all kinds of things that only serve to demotivate us and, sometimes, to engage us in behaviors that we know will only make it harder to lose weight. I know what it's like. I remember stepping on the scale and telling myself things such as "I'm 185 pounds, I will never get under 170 again." I'd then go and eat a couple of Little Debbie Snack Cakes, which only reinforced this negative message.

There are three things that you can do to help stay motivated:

1. Practice turning negatives messages into more positive ones. For example, instead of "I didn't lose any weight this week!" tell yourself "I didn't gain any weight this week! For more on this strategy see my 4^th of July blog on turning negatives into positives.

2. Don't become overly focused on the pounds. Yes, the goal of losing weight is to lose pounds but it is perfectly normal to plateau and sometimes even put a few pounds back on during the process of losing weight. Instead of focusing only on weight pay attention to how you are feeling on The Full Plate Diet. Do you feel more energetic? Are you thinking clearer? Do you feel stronger? Pay attention to all the positive things that you are is experiencing on The Full Plate Diet.

3. Don't forget to reward yourself, not just for losing weight but also for making healthy choices. For example, when I was in the process of losing weight I rewarded myself by putting a dollar in my sock drawer every time I filled up the car with gas and didn't buy any snacks. When I felt like I needed a reward I would use that money to do something I enjoy such as renting a movie or go bowling. You can also reward yourself by giving yourself an afternoon to do whatever you want. A reward could also be as simple as giving yourself a "pat on the back" and telling yourself what a good job you did.

These are just a few things you can do to keep yourself motivated and remember to "Make yourself a great day!"

Scrumptious Waffles

Kevin Brown — Wed, 25 Aug 2010 15:05:00 -0400

I'm not, and never have been, very good in the kitchen. So, my wife was rather surprised when, one Sunday morning long ago, I asked her to teach me how to make waffles. What she taught me was so simple, and the result was so tasty, that I've gotten in the habit of making these waffles for my family (almost) every Sunday morning since. Mix the following 5 ingredients (pictured) in a blender until smooth:

2 c. water,
1 1/2 c. rolled oats,
1/3 c. almonds,
1/2 tsp oil, and
1/2 tsp salt.

The resulting batter, when baked for about 7 minutes in a waffle iron, makes very good waffles. There are 2 grams of fiber in each waffle. Two of my favorite topping combinations - peanut better + applesauce; and blueberries + applesauce - bring the fiber count to 5 grams per waffle. My family still likes the waffles, even after lots of repetitions through the years - and my wife likes her leisurely Sunday mornings!

Trying to Lose Weight? I Feel Your Pain - Part 1

Stuart Seale, MD — Fri, 20 Aug 2010 11:40:00 -0400

It's been a while since I posted, and that's because I've been too busy to write - or at least that's my story, and I'm sticking to it. I've also been on the road a lot. My blog isn't the only thing that's suffered as a result. I don't care what anybody tells you, if you're busy, traveling, and eating out, it is tough to keep off the pounds.

I now find myself registered to do a "just for fun" 24-hour mountain bike endurance race in October, and with only about 8 weeks to go before the event I'm 10 pounds over my ideal "just for fun" race weight. If you also want to lose weight, I'm in the struggle along with you, and I'm feeling your pain.

As I get down to the weight I want to be, I'm going to take a good, hard look at all of the reasons (really just excuses) that will interfere with the achievement of my goal. I'm going to bear my soul and write about them, as well as the tactics I'll use to overcome them. Some habits, as well as the way I think, will need to change in order for me to accomplish what I want, and that may not be too much fun. Whether I succeed or fail, I'll report my progress to you along the way.

I've already taken the first steps to successful behavior change: by writing this blog, I'm making a public commitment and seeking support; I've set realistic and measurable long- and short-term goals (10 pounds in 2 months, 1 ½ pounds per week); I'm convinced that the benefits of my changes will outweigh the negatives; and I'll be routinely measuring my progress.

Follow along, and I'll take you right up to race day. You can also follow me on Twitter - @DrSeale.

Tomato, tomato

Michelle Jones — Tue, 17 Aug 2010 13:12:00 -0400

It’s the time of year when tomatoes are available by truckload; they’re also freshly ripened, which means they’re juicy and full of mouthwatering goodness. It’s no wonder tomatoes have had such a strong presence in my kitchen this summer. If you ever wonder what you can do with each type of tomato, here is my personal breakdown:

Cherry/Grape Tomatoes – These little flavorful fruits are ideal for salads. They taste absolutely perfect whole, but transform the taste of the salad immensely when sliced into smaller pieces. Pair them up with spinach and add to omelets or breakfast burritos. When diced, they make the perfect topping to any TexMex dish – just add some avocado and lime juice. They can also be roasted or baked and thrown on top of your favorite dishes for that burst for extra flavor.

Roma Tomatoes – Since they aren’t as juicy as their counterparts, Roma tomatoes are perfect for dicing and using as a topping on various other dishes as well as slicing for sandwiches. I also use them in fresh salsa when I want it to be chunky or Pico de Gallo. Use wherever the recipe requires tomatoes to be fleshy. (If you’re into sun drying your own tomatoes, this would be the kind to use).

Vine Grown/Heirloom Tomatoes – These are by far the tastiest tomatoes out of the bunch. And each color variation means a slightly different hint of flavor. Perfect to use in stews, sauces, and other “liquidy” dishes. Heirlooms are also ideal as appetizers - sprinkle with your favorite herbs and a tiny drizzle of olive oil. They can also be frozen for the winter. Thawed frozen tomatoes make a perfect addition to stews, soups, and pasta dishes. And if you’re cooking out this summer, give these tomatoes a turn on the grill.

WhatCanIMakeWithIt.com has responses from 17 readers sharing simple ways to use tomatoes this season. Not all suggestions are slimming, but the range of ideas serves to show how truly versatile the tomato is when in season. If this vegetable has transformed your kitchen as much as it has mine, share your favorite way to eat this fruit in the comments section below or on our Facebook discussion board.

One of the Full Plate Diet support members, Michelle reviews fiber-rich products and tries to incorporate them into recipes that even the most culinary challenged individual can recreate.

Your Skin Loves a Diet High in Natural Fiber

Teresa Sherard, MD — Mon, 16 Aug 2010 17:55:00 -0400

Pimples, zits, acne, call them what you will, are the worst thing we can possibly see through groggy sleepy eyes in the bathroom mirror. We just can't get the image of "pizza face" out of our heads at the mere breakout, no matter what age we are. Of course the goal of weight loss is to trim up, fit in the little black dress that you've been eyeing in the closet, and feel full of energy again. But here's an added benefit of weight loss when eating a diet full of naturally fiber rich goodies: those pesky red bumps may just bother you less and less.

The causes of acne are highly debated. But there is some evidence that diet can play a role. A study conducted at the Royal Melbourne Hospital and published in the American Journal of Clinical Nutrition in 2007 found a link between refined (white) carbohydrates and acne. (1) The researchers discovered that diets high in refined carbohydrates resulted more cases of acne. They concluded that switching from white breads and pastas to high fiber, whole-wheat brands could help improve acne.

A highly influential original study was published in the Archives of Dermatology in 2002. (2) Two diverse non-Westernized populations were selected to search for a diet-acne connection. Not even one case of acne was found-zero-- among the indigenous peoples of New Guinea and Paraguay. What they have in common is a simple diet completely free of refined products. Their meals are high in carbohydrates and fiber, while low in glycemic load and fat - mainly starchy underground vegetabes, fruits and vegetables.

Traveling to these places would be fascinating, but we don't have to go that far to learn to eat for clearer skin. It may be as simple as grabbing an apple instead of chips.

(1) A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial Robyn N Smith, Neil J Mann, Anna Braue, Henna Ma ̈kela ̈inen, and George A.Varigos, Am J Clin Nut 2007;86:107-15.

(2) Acne Vulgaris: A Disease of Western Civilization Loren Cordain, PhD; Staffan Lindeberg, MD,PhD; Magdalena Hurtado, PhD; Kim Hill, PhD; S. Boyd Eaton, MD; Jennie Brand-Miller, PhD , Arch Dermatol. 2002;138:1584-1590.

Teresa Sherard, M.D., believes many complex medical issues are simple at heart. She co-wrote The Full Plate Diet to prove that getting healthier is as simple as eating more fiber.

What! No Portion Sizes?

Diana Fleming, PhD, LPN — Fri, 13 Aug 2010 13:56:00 -0400

Everyone knows you can't lose weight without cutting down the amount of food you eat, right? After all, decreasing your portion sizes is one of the mantras of weight loss. Just so you know: the reason you would want to decrease your portions is so you can take in less calories, because it is a research-based fact that you have to decrease calories to lose weight. So, if you keep eating the same foods you've always eaten, but you decrease the portion sizes of those foods in order to decrease your calorie intake, you can end up with some pretty pathetically looking skimpy plates.

Just to give you another heads up: it is also a research-based fact that nobody is really very excited about decreasing the volume of food that they usually eat. If you're used to eating a full plate of food at a meal, you want to continue to eat a full plate of food at a meal and still lose weight. In other words, you want to keep doing what you've always done but get different results. Hummm. Sounds like the very definition of insanity.

Enter the simple but profound tenet of The Full Plate Diet: you can keep your full plate if you're willing to fill it with naturally fiber-rich foods: fruits, vegetables, cooked whole grains and cooked beans. These foods are lower calorie foods because, besides being rich in fiber, they are also rich in water. Why does that make them lower calorie foods? Because fiber and water do not provide calories. And it's the fiber and water that fill you up when you eat these foods, so you feel full after a meal of naturally fiber-rich foods, and you stay full longer. Hurrah! In fact, research shows that you are likely to eat less at the next meal.

About those portion sizes, fill your plate with naturally, fiber-rich foods, and eat them first. You'll have less room for the low or no fiber foods while you are taking in fewer calories.

If you like more specific guidelines, here they are:

1) eat freely of raw or cooked veggies

2) do the same for whole fresh or frozen unsweetened fruit

3) eat at least a cupful of cooked beans per day, which doesn't have to be eaten at one meal

4) eat some cooked whole grain every day, like cooked oatmeal, brown rice, wild rice, buckwheat, quinoa, etc.

Caveat: if you have diabetes, you will want to limit the fruit and whole grains. Some beans at the beginning of meals and lots of veggies are your best friends for good blood sugar control.

If animal products are a part of your diet, here are some recommended serving sizes:

1) 3 ounces of cooked meat, fish or poultry, which is about the size of

a deck of cards

2) 1 ounce of hard cheese, which is about the size of your thumb

Notice I haven't mentioned nuts, seeds and avocadoes? Good catch. They are wonderful, fiber-rich sources of "good" fat, which we need. In addition, they contain all kinds of important vitamins, minerals, antioxidants and phytochemicals. But, because they are high in fat, don't eat too much. Bottomline: nuts, seeds and avocadoes need dedicated portion control----a cupped handful of nuts or seeds or half an avocado per day will work. However, I must say, a can of Planters peanuts or a whole avocado at a meal would be better than a triple cheeseburger!

One last thing. You can shoot yourself in the foot BIG time if you smother those naturally fiber-rich foods with lots of oil, salad dressing, butter, margarine, mayonnaise, sour cream, cheese, etc., none of which contain fiber but LOTS of calories. So don't.

Safeguard Your Weight Loss

Lonnie Carbaugh, LPC, NCC; Ricky Seiler — Wed, 11 Aug 2010 16:09:00 -0400

If you are trying to lose weight, how smart would it be to keep a gallon of Super Chunky Chocolate Chip Double Fudge Swirl Mint Carmel Pecan Delight ice cream in your freezer? If you love peanut M&Ms, how will keeping a bowl of them on your desk help you lose weight? To a great degree the environment you live in determines your behavior. It's vital to make your home and your work place as weight loss friendly as possible.

You can become the interior designer for all the places you spend time. You have the power to make little or big changes to your space to support your plans for weight loss. Think about how you can change your environment to support the weight loss goals you have set for yourself.

Some examples of how to create a safe haven at home include:

Stock your fridge, freezer and cupboards with fiber-rich foods
Have bottles of water around the house and in the fridge
Post motivational reminders around the house
Keep The Full Plate Diet book on our coffee table
Display a beautiful bowl of fresh fruit in the kitchen

The same concept may be applied to your office. Here are some examples of how to create a safe haven at the office:

Pack up fiber-rich meals for work
Keep your work space free of food
Make The Full Plate Diet website homepage your screensaver
Suggest or bring fiber-rich foods for office parties
Keep a pair of walking shoes at work and go for a short walk on your breaks

How Does Fiber Affect Diabetes?

Teresa Sherard, MD; Diana Fleming, PhD, LDN — Tue, 10 Aug 2010 15:52:00 -0400

Drs. Teresa Sherard and Diana Fleming point out the effects that fiber has on those with diabetes in a short 2.5 minute video below.

Video refuse to play? Watch it on YouTube.

Teresa Sherard, M.D., believes many complex medical issues are simple at heart. She co-wrote The Full Plate Diet to prove that getting healthier is as simple as eating more fiber.

Lose Weight Even if You've Given Up!

Amy Hanus — Fri, 06 Aug 2010 16:31:00 -0400

Let's face it. Trying to lose weight is not a bliss-inducing-twirl-in-the-breeze-while-smiling-up-at-the-sun commercial. It's more like a torrential downpour of frustration that leaves you feeling like giving up. And some of us have. But here's a bit of sunshine peeking through those clouds of self-doubt: even if you have given up, you can still lose weight.

The same team that brought you The Full Plate Diet has been hard at work to come up with a program that virtually anyone wanting to lose weight could do - even those that know they need to lose but aren't quite ready to start.

The only conditions on the table were

that the program had to be easy (anybody could do it),
that it would give someone tools to help keep the weight off (not just lose it)
that it would help someone move from the point where they know they need to lose weight to the point where they are maintaining their ideal weight.

The final product is The Full Plate Diet Weight Loss Program. In a nutshell participants learn to apply principles that successful losers have been subconsciously doing for years in their own weight loss journey. Anyone can participate and anyone willing to teach the program can lead. Since it's a group-based curriculum, it can be run at your church, in the office, or even amongst friends. Learn together. Share together. Lose together. In the end you'll definitely see smiles. Maybe even a brave twirl.

As part of the support staff at The Full Plate Diet, Amy creates and analyzes fiber-rich recipes that will keep your tongue smiling all day long.

A Modern Cleaver Kitchen: Part 3

Michelle Jones — Thu, 05 Aug 2010 16:36:00 -0400

You can't run a kitchen without recipes. This may sound like I'm talking out both sides of my mouth since 2 weeks ago I posted about how Fiber Wheels can replace tedious recipes, but hear me out. Recipes give you ideas, they teach you which flavors go together, and of course make you smile with pride when you get asked at a party to "share your recipe" for your scrumptious so and so.

The real question is, how do you pick out a good "healthy" recipe?

As recipes come across our desks, or if we look at recipes online, we try to follow some guidelines that let us know the recipe is healthy enough for us to give it a try. Granted, this only works if the recipe already provides the nutritional information at the bottom (which quite a few of the newer recipe books as well as websites now do). The numbers provided below are ranges we like to look for, however, not every recipe will fit within the categories listed.

So, here then are our recipe guidelines:

1). Serving size - If the serving size is smaller than what you will eat, be aware that the numbers listed are as fanciful as white unicorns playing in your front lawn. Make them real by figuring out how much of the dish is a reasonable amount, then multiply the numbers to fit your new portion size.

2). Main Entrees - Should be the main staple at a meal, therefore there's greater leeway with nutrition guidelines. Look for recipes boasting numbers smaller than the following (except for fiber):

400-500 calories
10-12g fat
500mg sodium
at least 5 grams of fiber

3). Vegetable Dishes - You want the main nutrients to come from the vegetables, otherwise you're not really getting a lot of fiber. You should check out recipes featuring numbers smaller than (except for fiber):

200-300 calories
5-7g fat
300mg sodium
at least 5g of fiber

4). Desserts - Added sugar (that not naturally found in fruits and vegetables) is the real culprit to be aware of in these recipes. And by definition, desserts have a LOT of added sugar. This is why desserts are meant to be treats you have every once in a while, and not make a normal appearance during meal times. Keep the numbers below (except for fiber):

200-300 calories
7-10 grams of fat
300mg sodium
12g of sugar (added sugar)
at least 1-2 grams of fiber

The Full Plate Diet team has some recipes posted on our website. We are still developing more. However, countless other cooks and chefs around the world feature high fiber recipes, and we're not ashamed to share with you some of our favorite inspirational sources:

Websites:

Meals Matter Low Fat High Fiber Recipes , Naturally Gourmet, Mayo Clinic High Fiber Recipes

Cookbooks:

Naturally Gourmet by Karen Houghton, RN, BSN, Now Eat This! By Rocco Dispirito

Whether your favorite recipe comes from Grandma Mildred or the current issue of Women's Day, challenge yourself to modify it just a bit and make it a high fiber masterpiece. You can't run a kitchen without recipes, but they're just the foundation. Using Power-Ups and Fiber Wheels gives one endless possibilities. And that's a tip that June Cleaver would have definitely taken advantage of!

Share your favorite fiber-rich recipe in the comments section or on our Facebook discussion board, where many have already posted their preferences.

One of the Full Plate Diet support members, Michelle reviews fiber-rich products and tries to incorporate them into recipes that even the most culinary challenged individual can recreate.

How to Eat an Avocado

Stuart Seale, MD — Tue, 03 Aug 2010 12:04:00 -0400

Watch Dr. Seale dish out how to purchase and eat the top vegetable of The Full Plate Diet, the avocado.

Can't view the video? Watch Dr. Seale on our Youtube Channel.

Are You Losing It?

Diana Fleming, PhD, LDN — Sun, 01 Aug 2010 22:13:00 -0400

I'm not talking about your mind....though you may feel like that sometimes. I'm talking about fiber. Are you losing fiber in the foods you eat? In other words, do you know how fiber is removed from naturally fiber-rich foods? If you're not sure, this blog is for you.

Fruits. You lose fiber whenever you peel or juice fruit. So, it's best to eat whole fruit, fresh or unsweetened frozen. You don't lose the fiber with dried fruit, but remember the sugar is concentrated, so go easy. If you have diabetes, dried fruit is not your best option for good blood sugar control. If you don't want pesticide residues found in the skin, buy organic.

Veggies. It's the same story as fruit: you lose fiber whenever you peel or juice veggies. Again, if you don't want pesticide residues found in the skin, buy organic. Personally, I always buy organic so I can eat the squash and sweet potato skins that most people don't eat.

Whole grains. You lose most of the fiber whenever grains are refined. A big key is color; if it's white, don't bite. However, there is a whole grain white wheat out there that still has all its parts even though it is white. Sometimes caramel coloring is added or bags are tinted brown, so things don't look white. That means you need to read the ingredient lists of grain- or flour-based food products. The following is a list of terms that tells you the grain is not whole and, therefore, missing fiber: white flour, unbleached white flour, wheat flour (wheat flour is nothing but white flour; it has to say whole wheat flour), unbleached wheat flour, enriched white or wheat flour, unenriched white or wheat flour, wheat starch, milled corn or corn, corn meal, corn flour (has to say whole before all those corn terms), cornstarch, rice or rice flour, milled rice or enriched rice (has to say whole grain rice or brown rice or flour), semolina or durum wheat flour (has to say semolina or durum whole wheat flour) rye flour (has to say whole rye flour). A bit of good news: oat products are almost always whole grain, so rolled or quick oats are whole grain.

Beans. For the most part, nobody's really messed up beans. Hurrah! The one exception is soybeans. Whenever they are made into soymilk or tofu, most or all of the fiber is removed. Recently some brands of soymilk have been appearing on the market that do have some fiber, so read the labels.

Nuts & Seeds. These almost always retain their fiber because chopping nuts and making nut or seed butters involves using the whole nut or seed. The one exception is commercially made almond milk; most of the fiber is removed so the milk will not be gritty. There are lots of recipes for various nut milks on the web. When you make your own, you can still keep all the fiber. You just need to stir the milk before you use it.

So, dear bloggers, there's no excuse for losing it now.

A Modern Cleaver Kitchen: Part 2

Michelle Jones — Thu, 29 Jul 2010 17:24:00 -0400

Asking someone to give up favorite foods would be like asking June Cleaver to enter her kitchen without her apron on. It would be scandalous. So we don't do it.

Don't give up the foods you love. Instead power them up.

The Powering Up concept works a little bit like taking your mother's wedding dress and turning it into something your daughter would wear on her special day. How does it work? It's simple. Take your favorite food and add fiber-rich items to it. They can either go on as toppings, side dishes, or part of the meal itself. Some examples the book uses are adding vegetables to a tomato soup; topping a baked potato with chili; and adding fruit to cereal and oatmeal. But you can take this further.

Instead of eating 2 Mickey D's sausage egg McMuffins, you can eat one and have fruit, nuts, and oatmeal for the other. Instead of eating ½ a large pepperoni pizza, you can have 2 slices of veggie pizza with pepperoni on it with some grilled veggies and a big salad on the side. Instead of eating hotdogs and mac and cheese, have 1 hotdog with some bean chili and a small serving of mac and cheese.

How does this equal weight loss? Well, naturally high fiber foods are lower in calories, and higher in water content. Which means that you can consume more of them without gaining weight. Take the English muffin example. For the same amount of calories you can eat two English muffins or 1 English muffin and a bowl of oatmeal, one ounce of almonds, one banana, and ½ cup of berries. But the amount of fat is much less significant, and the nutrient content is much MORE significant.

The winning strategy is to eat the fiber-filled items first, which will help you feel fuller faster, so you don't end up eating as much of the "fattening items". You still get to eat your favorites, but you don't feel like you have to run miles around town afterwards.

So, here's where I need your help. I'd like to power up the following meals:

Cheeseburger
Chicken Strip Dinner
Broccoli and Cheese casserole

You can share you ideas by commenting on this post or joining the discussion on Facebook.

One of the Full Plate Diet support members, Michelle reviews fiber-rich products and tries to incorporate them into recipes that even the most culinary challenged individual can recreate.