The New Satiety Diet continued...
Consider, for example, grapes versus raisins. They're more or less the same thing: a raisin is a dried grape. But 100 calories of raisins fill only a quarter of a cup, while 100 calories of fresh, whole grapes fill nearly 2 cups. The difference, of course, is water content. "When a lot of the content of the food is water, that portion of the food basically doesn't count toward your calorie intake," says Sass. "You'll feel satisfied after eating 2 cups of grapes, but if you're eating raisins, you're more likely to keep tossing them in your mouth."
The point, she says, isn't to stop eating raisins (or chocolate, cheese, and other high-calorie, low-volume foods). Remember, we're not about eliminating entire categories of food from our diets anymore. Instead, fill up first on foods that are high in volume but low in calories, so you don't gorge on the low-volume treats.
Foods that are high on the satiety scale include those that are naturally rich in water: fruits, vegetables, beans, fish, and poultry. Anything that contains fiber, such as high-fiber cereals, will also last longer in your system, says dietitian Taub-Dix. "High-fiber foods create bulk, especially when they're combined with liquids like water or milk."
Nutrition expert Rolls also recommends "water-rich dishes" as part of the satiety plan -- foods such as soups, stews, and casseroles (they're back!). Even calorie-dense foods like pasta can be OK, if you go light on the noodles and heavy on accompanying vegetables.
Fit to the Core
The fitness buzzword for 2005? Core conditioning. This trend -- all about strengthening and stabilizing the muscles of your midsection -- began bubbling up a few years ago, introduced to the fitness world by physical therapists, but it took fun equipment and classes to make it the hottest thing in the health club.
"Ten years ago, I don't think we had the toys that we have now that make it more enjoyable to work on the core," says Kathie Davis, executive director of IDEA Health and Fitness Association, which represents some 19,000 exercise professionals in 80 countries. She's talking not only about the big, bright stability balls but about BOSU balls, wobble boards, and foam rollers -- all of which are becoming must-haves at many fitness centers.