I forgot to mention in my other post about stress management in addition. I like to journal and write, and walk, as a way to release stress (as well as exercise). The times I had extreme stress in my life, my blood pressure was unmanageable no matter how well I ate.
Protein will definitely help keep you fuller longer. I read all the labels on all the food I buy, especially watching for the sodium amounts. I also have to look for MSG, because I am especially sensitive to that. I eat greek yogurt once in a while for a quick snack, it has more protein than the other yogurts. I also like hard-boiled eggs for a protein snack.
One good way to get a fruit in, for a snack I have sometimes, apple slices with almond butter. One full apple does not have many calories and the almond butter is a healthy way to get some protein and fat to feel full. We do need some fat in our diets, just use it sparingly and the right kinds.
When I cook at home, I do not add much salt. I use Mrs. Dash and other seasonings in place of salt and I don't miss it, you can't tell that the salt is not added, once you get used to tasting the other flavors.
I have cut way, way back on eating out. Restaurants add quite a lot of salt to their foods. One meal can easily have in excess of our daily sodium requirement. Also what I found that helps me is to drink a lot of water. When your body starts retaining water, you need to drink more water to flush the salt out. Just don't over-do it, because you don't want to flush necessary electrolytes either. I drink 8-12 8oz cups a day.
The websites Cooking Light and Eating Well have good recipies (google them), as well as what's here on Spark.
| current weight: 134.0