I’ve come to the conclusion that a tsp of psyllium seed husk in a quarter-cup of water 20 minutes before meals just might be the easy answer for those who struggle with weight and have cravings (especially sugar cravings) or just feel hungry a lot of the time.
Psyllium seed husks contain soluble fiber, which expands in water like a sponge. The same thing happens in your GI tract – it bulks up with fluid, triggering your stretch receptors that tell you that you’ve eaten something.
How Does it Work?
By taking it before meals, it in essence increases your fiber load which fills you up faster, modulates (in this case slows) the rate at which carbohydrates (like sugars) are absorbed from the GI tract into the blood stream, and modulates (in this case lessens) your appetite. Pretty simple. Fiber is nature’s appetite suppressant, and most Americans get way less than what is recommended for health.
Here are a couple of the products I’ve used as a fiber boost.
Or, Enjoy Fiber in Food
If psyllium is a bit muscilaginous (gooey) for you, experiment with the following food ideas to lead meals with fiber:
- Have a quarter cup of beans or lentils 20 minutes before sitting down for a meal. Get creative and make them salads with herbs, or breakfast beans with hoisin.
- Enjoy a generous serving of salad 20 minutes before the rest of your meal.
- Have an apple or other fibrous fruit 20 minutes before dinnertime.
Respect the Psyllium – A Gentle Caution
Remember that FLUID is important when you take psyllium or other fiber supplements. Drink lots of water – I drink a full glass of water right after a psyllium shot, and then am aware of the other fluids (coffee, herbal teas and herbal waters) that I boost when I’m in full psyllium practice.
There are reports of pallium blocking people’s esophagus and causing obstructions. All the fiber supplements have this warning. So, drink lots of water. If this makes you nervous, start nice and slow – 1/2 tsp in 8 oz water, for example. If you’ve had or have a GI obstruction-prone condition like Crohns or colitis, or have had a bowel resection, talk to your healthcare pro, and do this under the supervision of your skilled nutritionist.
Enjoy the psyllium experiment! And report back – what works for you to “bulk up”?
… And escape the self-defeating diet-binge cycle for good
- Cultivate an attitude of gratitude: Remind yourself of the people and things that make you feel grateful.
- Develop your compassion: Try to be kind to yourself and others.
- Get outraged to get motivated: check out www.aboutface.org to see just how soul-destroying advertising can be.
- Reward yourself: Develop a list of non-food rewards and honor yourself liberally.
- Empower yourself: Remember each of us is responsible for the life experience we create.
- Celebrate you body right now: What is beautiful about it? What is your best feature? Let how you feel about your best feature inform the areas you don’t feel so good about.
- Trust yourself: You know who you are and what to do to let your truest self shine.
- Be a flexible gatekeeper: can you eat and care for yourself in a loving way that allows for everyday health and occasional healthy splurges?
- Cultivate positive thoughts: when you notice a judging or negative thought, can you turn it around and make it a positive one?
- Nurture yourself: What can you feed your body and your soul and your spirit to let it grow.
- Relax: Take one-minute or even a five-breath pause though the day to center yourself and release tension.
- Nice n’easy: Make small easy changes, and over time you’ll see big results.
- Be yourself: Avoid adopting habits that you just don’t like to do – you can find enough things you enjoy to make the difference
- Connect: Cultivate positive relationships with family and friends.
- Celebrate your uniqueness: There has never been another being just like you, and there never will be again.
- Develop your strengths: what do you feel passionate about? How can you bring more of it into your life?
A little holiday cheer is in order. With the “new normal” economy (did we used to work this hard?) and the stress it brings along, the holidays haven’t come a day too soon. Sweet distraction!
Navigating the holidays while keeping your healthy lifestyle intact takes planning (of the mental and physical kind), and a compassionate mindset toward your own self-care. Be realistic: aim for maintaining your current weight rather than losing through the holidays, and emphasize the fun side of health whenever it’s available – which is quite a bit. Taking walks with family, dancing and playing with the munchkins or fur-faces of your clan are all ways to work a little activity into the party.
Then there’s food. Ah, holiday food. I think the best strategies are:
- not to skip meals, especially if you’re going to a party, and
- opt for as many fruits and vegetables (especially vegetables) as you can.
- When you encounter your favorite holiday foods, experiment with having a little without having a lot. The practice of mindful eating can help you develop the skill to savor and enjoy not only the sweet in your mouth but also the wonder of the season.
- It’s easy to overindulge. If you do, just notice the barrier to mindful savoring you encountered, learn from it and move on.
WWW to the Rescue
There’s no shortage of advice on the web for surviving the holidays. Here are some of the best I found:
- Web MD has articles, game plans, recipes, and more on their site. I thought this piece on avoiding holiday weight gain had some good ideas.
- Healthy doesn’t have to mean cookie-free. If you know you’ll be surrounded by sugar bombs this year, bring along some healthy holiday cookies from Eating Well Magazine.
- Family time isn’t always fun for everyone. If you want to connect with your family, but your family struggles with stressful interactions or substance abuse, here’s a strategy-rich guide for working with family stress and conflict during the holidays. Remember AA and ALanon meetings tend to draw many first timers this time of year. It can feel great to get a little support.
Most of all, wherver you are, whatever you do, enjoy yourself through this holiday season.
