Cold cereal has NEVER held me over 4.5 hours like it did today! My best guess as to why today’s bowl was so effective? The omega-3’s in the walnuts and flax (or just the fats in general). I haven’t added those to cereal before, but I swear when I leave them out of oatmeal I get the same response – I get hungry about an hour earlier.
So I have an assignment for those of you who don’t normally eat flax or walnuts for breakfast – add one (or both) on a very typical day and let us all know what your experience is. Did you notice any difference in satiety? I’d love to hear some more “trials” to see if this theory is all in my head or not!
Lunch
I’m here in the dark student union with rain pouring down and have a trek back across campus to make after this 🙁 But at least lunch was great! Carrots were appealing again, so I think I’m officially cured of my random illness, although they got kind of gross 75% of the way in and I didn’t finish them.
PB & J on oat/flax/walnut bread –
Carrots (again, I ate about 75% and am saving the rest for a snack)
Apples with cinnamon (I know, it looks gross with all the cinnamon and it’s hard to get good photos in this dark union!)
And Fage with almonds (I am really LOVING this combo!!! I think the almonds bring out the natural sweetness of the Fage…. or something…)
All together –
Lunch was about 500 kcal
Off to prep for lab and study physio, after I catch up on blog reading that is!
Kelly T. says
ive never put whole nuts in my breakfast but i never seemed to be full with just oatmeal until i added one spoonful of peanut butter. Now its the most filling breakfast i have. i think its the fat in the PB.
Glad to hear you are feeling better…must have been one of those however-many-hours-you’re-sick-for bugs.
Jana says
I always put one tablespoon of flax seeds on my breakfast fruit salad and it holsd me over until noon..
When I don’t add flax, it takes like, an hour for me to get hungry again.
Glad to hear you’re feeling better again! I had one of those one-day-illnesses as well, maybe attributed to a strong immune system.
Katie H says
I always add nuts to my cereal, usually pecans, and it keeps me full all morning. Pecans aren’t as high in omega-3 as walnuts, so maybe it’s just the fat that helps with satiety. I also make sure to choose a high fiber, low-sugar cereal.
Tina says
Yes, walnuts (or almonds) always help hold me over…as well as peanut butter, which seems to go with everything! 🙂
Allison says
Ok, between your blog and Jenna’s recent lunch post…i’m convinced! I’ll buy flax on my next grocery shop for sure!
I always have some sort of nuts with my oatmeal, but when I use walnuts..i’m ALWAYS full for much, much longer.
Lynne says
How about some tupperware with compartments, might save on the baggies? 🙂
BethT says
I am a 100% believer in flax. A nutritionist suggested I use it, and adding 2 tbsp to cereal or oats makes a HUUUUUUGE difference in satiety.
Trader Joe’s sells the Bob’s Red Mill kind for relatively cheap….
Maria says
Lynne – I know what you mean about baggies, but as another student on the run, I’m willing to cut Kath some slack here – it’s really hard sometimes to lug cumbersome tupperware around plus a laptop, plus textbooks, a water jug, and so on … 🙂 I really try to use tupperware, but for some things, baggies are just easier to tote (and they can be reused, e.g. with dry nuts or cereal).
And to Kath – I am not sure what kind of North Face you have, but the mesh pouch at the front of mine is fantastic for sliding long, skinny compartmental tupperware into. That, and a real fork wrapped wrapped in a cloth napkin, and I almost feel like the student centre is a little restaurant. (And people stop have stopped to complement my cute set-up, too!)
At any rate, it’s about moderation – I think we all try to be as environmentally conscious as we can when it’s feasible. 🙂
Danielle says
Hi Kath,
Did you just pack half a PBJ sandwich? I’m just asking out of pure curiosity. I’m not sure a half a sandwich would keep me full for long even with all your yummy sides. Hmm, I’ve never tried though, maybe I should?
melissa says
Hi Everyone!
I have a question: I’m leaving for a 4 day cruise tomorrow and am concerned about the food that’ll be available to me while I’m on the ship. It’s my first time going on a cruise and I’ve heard tons of things about the tempting buffets and tasty meals that’ll be offered. I obviously know to watch my portion size, not to eat anything fried and to bring my own healthy snacks – but does anyone have any other advice for me?
Thanks and have a very happy Wednesday!
Christin says
Yes, I must agree ground flax rules when it comes to holding you over…I usually add some to my yogurt in the morning and it holds me over for about 4 hours!
Carla says
I recently gave in to all the rage of flaxseed and I bought some seeds (they’re surprisingly cheap!!!) and grinded them. I have been adding them to my oatmeal along with walnuts and yes, I’ve noticed that it holds me over so well! I feel weird when over 3 hours have passed by and I don’t even FEEL like eating, let along hungry. Today, I kind of forced myself to eat a couple of hours after breakfast even though I wasn’t really hungry. I had a small container of yogurt sprinkled with granola, cinnamon and some more flax. That was about 3 hours ago (3 hours before that I had my oatmeal) and I’m not hungry ATM. It’s amazing! But either way, I’m having a small cup of hot cocoa. 😛
JennS says
Hey Melissa, I went on a cruise last year and I will reassure you, while there is a LOT of food available there are a lot of healthy foods with veggies, lots of salad fixings and fruit. Also, the restaurants on cruise ships (esp. Carnival) are very good and have healthy meal choices as well as small portions. Happy sailing!
Sarah says
This isn’t really food related, but I noticed that you bring magazines with you when you work out. That’s such a great trick! I only let myself read my magazines while I’m at the gym, so it really gives me incentive to work out, and makes it so so so much more enjoyable—sometimes I don’t even want to get off the elliptical because I’m not done with an article!
Anyway, my suggestion is that you should try to start a magazine donation section at your gym. Maybe buy a little wall rack, or even a table for people to donate their magazine when they are done reading them. This way you get a much larger variety to choose from, and you can feel better about donating your used magazines for someone else’s pleasure than just throwing them away. Believe me, everyone will be thrilled with the idea : )
VeggieGirl says
ahh, I too had to trek across campus in the pouring rain today – thank goodness I remembered my umbrella!! :0)
I always put flax in smoothies, and find that it does make the smoothie more satiating than when I just use fruit and hempmilk, and/or greens.
your lunch looks terrific – what kind of apple is that?? I had a Braeburn apple earlier today (that particular apple-variety seems to be “at its peak” right now – I’m not having much luck with finding decent picks of most other types of apples right now).
good luck with studying!! have a lovely afternoon!!
Rachel says
Hi everyone! Not sure if shameless self promotion is ok here, but I started a food blog of my own this morning, I hope if I can get some people checking in on it, I’ll keep me on course!
http://snickitysnack.wordpress.com/
Sam says
This is a question for Kath or if someone else knows. Sometimes when I am eating a pita I don’t want to cut it in half . Do any of you know how to cut a pita so that you have two large circles- the top and bottom?
neimanmarxist steph says
i started putting walnuts on my oatmeal or yogurt when i started reading your blog and i do notice a difference in satiety. i also like the crunch of the chopped walnut in the gooey oatmeal.
flax is another story; i just find it to be too labor-intensive (grinding, storing, yada yaaaa) to consume on a regular basis!
steph
Amy C. says
Sam, I think you could just carefully cut around the outside edge so that you’d separate the top and bottom. Does that make sense? I love toasting it that way!
Kath, I just started adding ground flax to my oatmeal and I stay satisfied a lot longer. Normally I’d get hungry around 10:30 or 11 (I eat at 7) but adding flax keeps me satisfied until I eat lunch at 1. I started exercising during my lunch break so that’s why I eat so late.
Someone mentioned the 1/2 sandwich. I do that too. I don’t like light bread but I try to keep the calories of my sandwiches down so I just use one big slice of whole wheat bread and cut it in half to make a half sandwich. Plus it makes the Tbsp of peanut butter seem like more since it isn’t spread across a whole slice. I find when I pair it with carrots, an apple, and a light mini babybel cheese I stay just as satisfied as if I had a whole sandwich. 🙂
Christine says
Hi Kath!
Regarding your breakfast post, how do you read a magazine while you’re on the eliptical? I would love to start doing that but it seems almost impossible. Also, don’t you have a hard time changing your settings on the eliptical, or do u stay consistenly on one level the whole time? It seems as though if you are reading you might forget to change your level if you do.
Thanks so much, and I’m so glad you are feeling better!
Christine
Scott (One Food Guy) says
I’ll give the walnuts and flax a try. My breakfasts only last me a few hours. Usually it’s a bowl of puffins or a bowl of kashi heart to heart, with lowfat organic milk of course!
Christin says
Christine,
my gym has ellipticals with set workouts to choose from, so it adjusts the hills in a pre-set pattern…not sure what kind yours has, but I discovered the pre-set workouts playing around with different buttons (or you could just ask a gym attendant or trainer lol)
Heather K says
When I started reading your blog I decided to try your oatmeal, and I definitely notice a big difference in satiety. When I used to eat a bowl of cereal or oatmeal and fruit for breakfast I would always get hungry about three hours after. Now, with the PB, flax, and walnuts, it lasts me five hours!! It’s amazing. I have it every morning, although I should probably switch it up like you do with some different mixins but I’m hooked. I’m not dieting but eating healthy and trying to lose weight, and when I started eating this it has made it so much easier for me to not eat in between meals and stick to my three meals and an occasional healthy snack. Very cool what a few little things can do 🙂
Glad you’re feeling better!!
melissa says
CHRISTINE: I saw your post and thought I’d comment. I cannot get through an elliptical session without a magazine! I take every few minutes to look up so I don’t get dizzy – and to people watch! I just set the machine to a program and begin to read away. Since it’s on a program, you don’t have to worry about changing your levels – you can actually feel when the machine changes them for you. Hope that helps!
Heather K says
Sam-
Have you ever been to or heard of Pita Pit?? It’s like a subway kind of with pitas!!! instead of cutting them in half or the way you are trying they slice it halfway down like the way you want to. Then they stuff it and tuck the one side into the pita and roll it up! i think it is pretty cool! haha. Maybe you’d like to give it a try. 🙂
natalieee says
the flax, are those flax seeds? sorry my family’s not really healthy, but im trying to be. so i dont really know much about some of the types of foods you have.
melissa says
Thank you, JennS! It’s a huge relief to know there will be healthy options other than the snacks I’ll be packing! Have a wonderful Wednesday!
hk says
Hey christine-
Im not sure what type of machine you’re using at the gym, but I use the interval cross-training setting that automatically changes up the incline and resistence levels. The machine I use allows the range of incline to be set, so i can control what the easiest level and the hardest level of incline and resistence should be over the durtion of the “ride”.
Michelle says
Ok, I am convinced I should try flax…but how much should I add to my morning breakfast (usually oatmeal with added fruit or eggs with toast and fruit) I am not at the “maintain” point yet, so I do still count calories to help with the weight loss, what is the caloric value of flax. I apologize if this has been answered before. Thanks for any input. M
Fig says
Kath
I actually do a breakfast mix including flaxseed
My bf calls it my “brekkie trail mix” mix but I love it. I use Fiber One, Go Lean, flax, almonds, raisins and fresh blueberries and milk.
I love it!
Fig says
ps. invest in a apple corer/slicer. I have one from Pampered Chef with a blade cover that I throw right in my lunchbox.
the husband says
I can answer for Kath about the 1/2 sandwich – the bread I made is so dense that it’s like eating a whole sandwich! Less filling though.
Peanut butter and jelly? Do those mix?
Fig says
one more thing..call me a chatter box today I guess..lol
I havent received a magazine in forever. Im sooo waiting for this month’s Self because I helped in the writing of an article!
Karen Downing says
I find that walnuts in particular really help fill me up and keep me satisfied for longer periods of time. Plus, for me they are the perfect nut to snack on a half hour before eating, I feel fuller sooner.
Beth Q says
@Natilee – yes, the flax is Flaxseed (lol, ‘the flax’ sounds like an awful cough, like ‘ugh, I’ve got the flax’) ANYWAYS.
So I watched Dr. Oz on Oprah yesterday who made a point to mention that you should make sure that you’re eating GROUND flaxseed, or else the body won’t absorb the Omega-3. So everyone, make sure you’re buying the Ground kind (or I guess, grinding it youself, I’m just lazy)
Kath has it in her Amazon shop, it looks like a big bag for a little less than $6.
Christin says
seriously tho! what is going on with the magazines?? I got my Self and my Shape, but not Glamour, Fitness, or Cosmo. Anyone know what the deal is?
Oh yeah, food blog. right. So kath, you are sooo lucky to have the husband to bake you bread…my mom used to make homemade bread all the time…it’s so good fresh out of the oven!!!
Becca says
Ok so quick question for anyone who sees this:
I’m going out to TGI Fridays for my friend’s birthday in about an hour. Most of the stuff on their menu is loaded with fat and calories, but I checked online and the “Kung Pow Chicken” is on their “healthy” menu. Would this be a good choice? What other healthy options are there at that restaurant? When I’ve gone in the past I’d always get the Sizzlin Chicken and Cheese, haha. Not anymore!
Kath, I am in love with the blog! Thank you so much for showing me how real people eat!
Liz says
Interesting about the flax – logically, it makes sense that one would feel more satiated, but I only put it into practise (accidentally) this past week.
I usually start my day off with a protein shake with 1/2 banana, fruit, skim milk, and protein pwoder. I always add a spoon of flax. This morning, my hubby made my shake for me and forgot to add the flax. I was STARVING two hours after the shake, but usually, I’m good for an extra hour.
Lauren says
Fig, what was the article about that you helped write? I’m curious! 🙂
Glad you’re feeling better today, Kath! Random question: what is your all-time favorite food/dish? Mine would have to be grilled salmon. Yum!
SawSaw says
For anyone who wants a delicious alternative to Fage.. try La Yogurt low fat plain yogurt–it comes in the 32 ounce tub! It is very creamy and delicious!
Rachel says
Hi Kath,
Just started reading your site and love it! I just ate a DELICIOUS snack bar made by Kashi. I thought I would recommend….
It’s the new Kashi Roll bar–I got the oatmeal/walnut version.
Check it out.
Marissa says
I’ve never had flax but all this talk is making me want to try it. How do you store it though? If you keep it in the freezer are you able to scoop out a spoonful or does it freeze together?
Ally says
Fig/Anyone else-
I too noticed that I haven’t received a magazine in a while! (shape and self) anyone know what is going on?? or am i just impatient? lol
Laura says
Just found the blog, really enjoying it!
Magazines are always a little behind this time of year because of the holidays. And make sure you check that your January issues weren’t Jan./Feb. issues (although I don’t think Shape/Self do that). I’ve been waiting on Womens Health and finally glanced at the cover of my last one and realized it was a Jan./Feb. issue! Hope this helps!
Mallory says
So true about the magazines! I keep thinking they forgot me!
I’m anxious for the new Cooking Light as well!
Becky says
RE: 1/2 sandwich-that bread looks pretty big…almost like a 3/4 sandwich.
Marcy says
Kath, I plan on roasting some root vegetables. You often roast them using very little oil compared to the amount of vegetables you make. How do you get to spread so well (I beleive you use like 1/2 tsp?). Is it evoo you use? Thanks!
Mandy A says
Ally, I JUST got my Shape yesterday! Hopefully you will get yours soon, too!
alex says
Fig,
Your “brekkie trail mix” sounds awesome. I really want to try it! Could you give me the measurements you usually use?
Thanks!
goalie30 says
re: magazines…
I just emailed Shape, Fitness, and Glamour yesterday, because I haven’t received an issue since December it seems like, so I hear ya if you feel like they’re behind! You’re not the only ones!!! I haven’t heard back from any of them yet though…I”ll let you know what they say IF they reply to me!
Katschi says
I added flaxseed to my yogurt and some seeds and I was less hungry than if I’d eaten the yogurt alone. When I started added almond butter to my oatmeal I definitely felt full longer.
You inspired me to use more seeds in my yogurt and salads. I bought some cashews for a stirfry later this week. So good.
Katherine says
Kath, I asked Jenna this, but would really love to hear your opinion as well. She said that if she eats a bigger breakfast she eat less throughout the day. Are you the same? Like if you ate a 600 calorie breakfast would you really eat less throughout the day or wouldn’t your stomach just expand to expect more? Wouldn’t you still be equal amount hungry as you always are once your breakfast satiety ends? Thanks and I’m looking forward to hearing your take based on your experiences!
Katschi says
Marissa, I keep whole flax seeds in the fridge and grind however many I need in a coffee grinder I bought especially for this purpose. It’s best if you grind as you go and don’t eat them whole, your body won’t absorb the nutrients
Ryane says
Hey Katherine –
So this morning I made a big batch of steel cut oats and was trying to divide them into separate tupperwares but I wasn’t measuring anything. When I got to the stuff I kept in the pot that I was going to eat this morning I realized that there was a lot there, prob 1.5 servings, close to 2! But I still added some banana and flax and was definitely stuffed when I finished it. BUT then, today was one of my work at home days (I do this 2x a week, boy snacking is a problem when you work from home!). I got to work a little after eating my breakfast (8:30ish) and suddenly it was 1 pm! I have never just sat there for 4+ hours and not had the desire to nibble or have no slight feelings of hunger. I eventually made a sandwich for lunch, but also did not snack at all this afternoon. I’m really attributing this to my effing huge breakfast. One of the definite benefits of oatmeal I’m sure, and to add to Kath’s request, the flax. I’ve only been adding flax this past week or so and I would say I’ve noticed a difference, probably the oils involved?
Sorry that was long! I’ve been typing up boring charts all day : (
Oh, one more Q.
Kath, what are some of your favorite wines? I’ve been reading a lot about wine and food matching lately and am trying to broaden my tastes. I’m really interested in your HM trip to Sonoma! What a great idea!
Sarah says
Fat does wonders for holding me over too! I always try to add some healthy fat to my breakfast and afternoon snacks, because otherwise I’m starving not long after.
I used to think it was the protein, but other food sources didn’t work so well…milk, for example, even with 8 grams of protein leaves me feeling hungry a couple hours later.
Oh, by the way, I wanted to thank you Kath for giving me the idea of adding a spoonful of peanut butter with my oatmeal in the morning…I had banana oatmeal with some raisins and peanut butter for breakfast, and I was in oatmeal heaven. YUM!
And, of course, the fat definately kept me going all morning long. Perfect! 🙂
TrishT says
Marissa,
I buy ground flaxseeds and throw the bag in the freezer. They are fine in there and last longer than the fridge.
Jill says
this might be a dumb question, but what is the difference between “wheat germ” and “flaxseed?” I was at the grocery store today and I couldn’t find flaxseed, but I was wondering if wheat germ has a similiar satiating effect.
By the way, I love your blog, Kath! When I read your weight loss story, I could not believe how similar it was to my own. It is so nice to see visual cues of how to maintain a healthy lifestyle and weight.
Fig says
hey alex-
sorry hun i really dont measure anything except the cereal.
I use 1c go lean, 1/2c fiber one, everything else is eyeballed. handful of blueberries, smaller handfull of cranberries, a spoon of flax, a small handfull of sliced almonds…and milk
Fig says
Lauren-
Its a healthy eating article with my opinion on a diet/health book. Ill say more when it comes out 🙂
alex says
Thanks Fig!!!
natalieee says
kath, when you drink your tea, do you leave the tea bag inside, or take it out?
Kath says
Flax: Well I guess we have proven it to the world that flax is a wonder food for satiety! I can’t wait to have some tomorrow in my oats!
Maria,
Thanks so much for your post re. plastic bags. Great quote: At any rate, it’s about moderation – I think we all try to be as environmentally conscious as we can when it’s feasible. 🙂 I do re-use my bags as much as I can. If only tupperware could shrink down to nothingness 🙁
Danielle,
the husband is right – this bread is kind of thick and dense so 1 slice is 2 oz, which is about 2 slices of “normal” bread. So portion-wise, this was a “whole” sandwich.
Melissa,
I’ve been on a few cruises and on my gosh the food is good, just a warning!! Just keep in mine: what is WORTH it. Don’t eat the French fries you can get at home. Eat the chocolate mousse at the midnight dessert buffet! And enjoy every bite!
Sarah,
I don’t know what I’d do without a magazine on the ET!! At my gym we have a pretty good circulation of magazines. I always recycle mine onto the racks and often find others to read as well. The problem is I get so many that they’re usually mine! But magazine recycling is a great way to get reduce and reuse in with recycle.
Veg,
It was a Rome apple and was kind of mealy 🙁 I like Pink Ladies, Honey Crisp and Fuji for a more mainstream one. Anything with a juicy crisp bite!
Christine,
I don’t really get dizzy, but I’m pretty used to it. Having handles on the ET helps keep my balance. I usually do resistance 13 or 14 the whole time – it keeps my heart rate in the 160’s. I use the programs on the treadmill and bike sometimes.
Heather K,
So glad oatmeal and fun mix-ins have worked for you!! I’m with you on the 3 meals per day. I rarely need a morning snack now and it’s so nice not to have to get hungry. Hunger is an annoying feeling and I’d rather eat more at once and feel it less than eat more frequently.
Natalie,
They are ground flax seeds. Like someone else posted, they must be ground for the body to be able to absorb the omega-3’s. You can buy them ground and keep them in the freezer and/or fridge or grind them in a coffee/spice grinder. We have pre-ground now, but now that we have a coffee bean grinder we’ll grind our own on our next batch since the general rule for most foods is the fresher the better.
Lauren,
Fun but TOUGH question!! My favorite food of all times is probably obvious – oatmeal for it’s voluminously, filling, healthy properties. But I also REALLY love sweet potato anything, smoked salmon, strong cheeses, cake batter ice cream, toffee things, and dark chocolate 🙂
Marcy,
Sometimes we don’t use any oil and just spray with cooking spray when roasted veggies. Just toss them well in a bowl and a tsp goes a long way. You don’t really need the oil for anything other than flavor – they will still cook properly without it, so it’s up to you how much you add.
Katherine,
I definitely think I’d eat less if I had a 600 kcal breakfast. And for sure if I have a small breakfast I eat more throughout the day. I don’t think I’d have 600 kcal at once though, because that’s just a little much and I’d rather spread it out more for better balance, but yes, I do think I would be full for much longer. Of course, it also depends on the quality! I’m thinking about 600 kcal of oats, nuts, dairy etc. but 600 in donuts wouldn’t last me very long..
Jill,
Wheat germ and flax are different. Here’s a Wikipedia description of wheat germ –
http://en.wikipedia.org/wiki/Cereal_germ
and here’s info on flax:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81
Both are super healthy, but for different reasons. I’m not 100% sure how exactly they differ in relation to satiety, but hopefully I will be able to tell you after a few more nutrition classes!
Ryane,
In terms of types of grapes, I love Pinot Noir and Chardonnay….and Sauvignon Blanc and any blend of reds. Geez I can’t decide!! I’ll have to get the husband to tell you my favorite brands – he never forgets a label and my brain is usually too fuzzy to remember them once I’ve taken a few sips 🙂 We really like La Crema (Sonoma!) and Ledson Wines (Sonoma, only available by shipment), St. Supery, Mark West Pinot Noir, Blouberg (a white blend), St. Francis Chardonnay. Ferrari Carrano (Sonoma!). Too many to name!
Nataliee,
I leave it in until I get near the bottom. Classy tea drinkers will tell you the tea becomes bitter, but I’m too lazy to wait for it to steep.
Kath
Kath says
Michelle,
I usually add a tbsp or sometimes less depending on the dish because I think the flax can dry out food if you add more than that. But it depends on your taste and if you like it. It’s got a nutty taste, I’d say pretty similar to walnuts. It’s 35 kcal per tablespoon (ground). At first it might seem like a food that isn’t “worth” the calories for the volume eaters out there because it’s a mealy thing and you don’t get to chew it, but it totally is for the health benefits and satiety factor. And you might come to really like it like I did.
Kath