i have been having *legume* soups, stews and chili's for most lunches for the last year after I decided to minimize saturated fats to 7% of total calories (the most current guidelines, also mentioned in the regular SuperFoods Rx book :) this essentially works out to about 3 - 4 oz of lean meat for many varieties of meat...
except skinless turkey breast meat ~ which i was surprised & loved learning is a super food with only 0.2 grams of saturated fat per oz. About the leanest you can get. So at Thanksgiving we stocked up on 1/2 doz turkeys to cook through the year....
I find soups/stews/chili's particularly satisfying... and was surprised when i stumbled across this soup information...
SUPER NEWS ABOUT SOUP
If you choose soup when hunger strikes, you could be placing yourself on the path to weight loss.
In a yearlong study of overweight people on a reduced-calorie diet, snacking on soup each day led to more weight loss than noshing on a calorie-equivalent amount of energy-dense snack foods. The key difference: even though the soup and the high-energy snack had the same number of calories, the soup took up more space in people's bellies. Thus, the soup eaters felt less hungry later and ate less over the course of the day.
Snacking on foods that have a low ratio of calories to mass -- such as air-popped popcorn, vegetable broth-based soups, and fresh produce -- may help you eat fewer calories overall and aid weight loss efforts. When incorporating soup into your weight-reduction plan, steer clear of cream-based varieties, which are high in fat and calories.
Instead, choose soups with a base of chicken broth or vegetable broth and those loaded with vegetables, kidney beans, lentils, or brown rice to keep you satisfied and help you trim down.
In a study of overweight and obese people, those who ate two servings of low-energy dense soup per day as part of a reduced-calorie diet lost an average of almost 16 pounds over the yearlong study period. The people who ate two servings of high-energy dense snack foods per day lost an average of just over 10.5 pounds -- 35 percent less than the soup-snacking group
I picked up this book over the weekend, and What a Fabulous find! The first half has really good information about creating and sticking to a healthy eating lifestyle.
The second half of the book is a compilation of really wonderful recipes. I tried the soup base over the weekend (a veggie soup base, which can then make 12 different soups). I then created my base into the Garbanzo veggie soup. Yummies! I have enough for 6 meals!
They suggest in the book having a lifelong Soup/Salad Monday and Veggies only (lunch/dinner) Wednesday.
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