Op, for what I eat:

breakfast is either oatmeal (steel cut) with a TB of peanut butter; greek yogurt with a handful of fiber cereal and a few almonds; or occasionally on the weekends I make banana nut muffins with whole grain flour and flax seed. Coffee. maybe fruit as a snack. Sometimes I have eggs--a fried egg on whole wheat with avocado or cheese or tomato or some version....or a small omelet.

lunch--soup and salad, or large salad with protein and some fat (cheese or avocado or nuts). most days. occasionally a turkey sandwich on whole grain (but if I have grains at breakfast and lunch I don't have them at dinner)


Dinner--depends on the day, mood. sometimes we make a grilled chic salad, sometimes fish and veggies, brown rice/tofu/veggie curry. I make a w.w. pasta with broccoli and chick peas and olive oil.I experiment with interesting veggie based meals (Deborah madison cookbook is great). fruit. glass of wine. Dinner is usually small and on the lighter side, however. I find I don't digest big meals well at night and I wake up feeling not hungry--then skip breakfast and a bad pattern emerges....

sweets are really good dark chocolate, very occasional frozen yogurt.

I don't worry too much about healthy fat--olive oil, avocado, some cheese, coconut milk curries, peanut butter, etc. I stay away from fried and other highly saturated fats, however...I find that a salad with protein, lots of veggies, avocado and nuts will keep me satisfied longer than a white bread sandwich, for example.

what I don't eat (except at restaurants, special occasions, etc) : processed food, fast food, donuts/cookies/white bread, candy. high fat meats; things with lots of nitrates or corn syrup.

finally, i eat slowly and wait before seconds. I don't let myself get too ravenous. I exercise. and I drink a lot of water, no fake sugars or fake foods.

Another psyllium taker here: I take a tablespoon in the morning (note: don't take it close to the time you take any medication), and have no problems at all.

Anonymous wrote:

Anonymous wrote:Highly recommend the psyllium fiber. I get pure psyllium powder from a company online; it has no sugar or fillers (and tastes awful, but drink it down quickly and with tiny bit of juice to make it palatable), and not only does it increase your fiber intake, it also helps control your cholesterol levels.

I haven't read the whole thread but, for you ladies that take the psyllium fiber, do you find that you are bloated/gassy? I keep thinking it's a good idea but then I worry about my (already weak) digestive system!

I'm one of the psyllium fans who posted earlier. I've been taking psyllium fiber for three years now, with a frequency of one teaspoon twice a day (breakfast and dinner). No, I do not get bloated or gassy, and I believe this is so because I am not taking an inordinate amount; I am simply increasing slightly my intake of a natural fiber. You need to determine the right amount for you. For me (and maybe for you), I know the right amount is when [Gross-out alert! Stop reading here if squeamish.] I have stools of the right consistency: S-shaped according to Dr. Oz. If you get gassy and have diarrhea, you are taking too much.

Anonymous wrote:Highly recommend the psyllium fiber. I get pure psyllium powder from a company online; it has no sugar or fillers (and tastes awful, but drink it down quickly and with tiny bit of juice to make it palatable), and not only does it increase your fiber intake, it also helps control your cholesterol levels.

I haven't read the whole thread but, for you ladies that take the psyllium fiber, do you find that you are bloated/gassy? I keep thinking it's a good idea but then I worry about my (already weak) digestive system!

Im 46 yo, 5'6 and 120 lbs ... I eat oatmeal and greek yogurt for bfatst, salad with no carbs ( jyst veggie carbs) and usually some whole grain w dinner ( no red meat) Half cup of rice or a piece of bread with chicken or fish and a salad Weekends i cheat and eat pizza etc. I rarely drink alcohol and work out 5- 6 days a week. I do eat carbs but mostly whole grain and smaller portions

12:21 - so true. I'm the previous poster who posted my list of rules and one of them was stopping as soon as you're full. Think about a great meal - the first like 3-5 bites are amazing, and everything else is downhill. Sometimes I get this thought that I want to finish the whole plate even if I'm full because it's so damn good, but then I realize that if I just stop now, I can save it for later and it will be as delicious again at the next meal as it was for those first 3-5 bites. Eating when I'm not hungry is like wasting delicious food because you're just not enjoying it.

I like to feel hungry for about two hours before lunch and before dinner, and I like to wake up hungry: food tastes better when you are hungry. And isn't it true that the first bite is the very best? So I take care not to overeat. Over time I have learned how much to eat at each meal so that I am hungry again in about 4-1/2 hours. For me, a 120-lb 46-year-old, that's 500 kcal per meal. I've kept this weight for several years by eating this way.