When you are trying to lose weight it is a given that you need to cut back on the amount that you are eating. But if you are cutting back and hungry all of the time then you are more likely to grab foods that are not good for you! The trick is to make sure that the food you are eating for meals and snacks is both healthy and filling. Here are some foods to add to your diet that will keep you feeling full longer!
Apples: You should try eating an apple 30 minutes before a meal. The fiber and water in the apple will help to fill you up so you will eat less.
Avocado: Eating just a half of an avocado with your lunch may help you feel full for the rest of the afternoon, according to a study published in Nutrition Journal. Women who did that felt more satisfied and had a lower desire to snack three hours
later than on days they ate a calorically equivalent lunch without the
avocado.
Beans, Chickpeas & Lentils: These are protein rich super-foods that are full of antioxidants, fiber, B vitamins and iron. Eating more gives you all of those benefits but also helps control your appetite.
Soup: In a Penn State study, people who slurped a bowl of low-calorie,
broth-based soup before their lunch entrées reduced their total calorie
intake at the meal by 20%. "Soups can take the edge of your appetite
since they take up a lot of volume in your stomach, but with very few
calories," says Beth Saltz, RD, owner of nutritionskitchen.com.
Pickles: Pickles, sauerkraut, kimchi, and other fermented foods have short-chain fatty acids (SCFAs). Recent research in the Annals of The New York Academy of Sciences found that they help strengthen the bond between the gut and the brain. SCFAs stimulate production of hormones that cross the blood-brain
barrier and improve appetite signaling. Fermented foods also boast
probiotics, the healthy bacteria that help digestion.
Chili Powder: You may already know that capsaicin, the compound found in chilies that gives them their kick, fires up your metabolism. Recent research from Maastricht University in the Netherlands shows that
adding heat to your meal may also control your appetite.
Dark Chocolate: Research suggests dark chocolate can help reduce blood pressure
and protect the heart and brain. It's also more filling than milk
chocolate and may help curb cravings for both sweet and salty foods,
according to a study in the journal Nutrition & Diabetes. In fact, participants consumed 17% fewer calories at a meal following a dose of dark chocolate.
Eggs: Starting your day with eggs will leave you feeling satisfied until lunch. The power's in the protein: research from the University of Missouri at
Columbia suggests that eating a 300-calorie breakfast made up of 30 to
39 grams of protein (think: eggs and sausage) reduces hunger pangs and
increases fullness during the time between breakfast and lunch. What's
more, the research revealed that high-protein breakfast eaters consume
fewer calories throughout the day.
Nuts: In a British Journal of Nutrition study, obese women who paired
either 1.5 ounces of peanuts or 3 tablespoons of peanut butter with
Cream of Wheat cereal and orange juice felt fuller for up to 12 hours
after finishing breakfast than those who didn't eat the peanut products.
"Nuts are essentially designed by nature to control appetite because
they're rich in healthy unsaturated fat, along with bonus protein and
fiber," says Cynthia Sass, MPH, RD, Health
contributing nutrition editor. Together, the three nutrients slow
digestion and regulate blood sugar when combined with carbs like fruit,
oatmeal, or brown rice.
Oatmeal: Oatmeal is higher in fiber and protein and also has higher amounts of
beta-glucan–the sugars that give oatmeal its heart-healthy properties,
hydration, and molecular weight compared to ready-to-eat cereals.
Water: Being low on water can trick your body into thinking it is hungry. The symptoms of being dehydrated are similar to those of being hungry. Next time you are wanting a snack, first drink a tall glass of water and then wait 10 minutes. There is a good chance your hunger pangs will pass and you will save yourself a lot of calories.
Source: Health.com
6.17.2014
5 Rules To Follow
You have probably noticed that there are tons of different diets out there. It amazes me at all of the different types that people have come up with to lose weight. For me, I can't diet. It is all about a lifestyle change. I eat healthier and I get a lot of exercise. None of this only eating certain types of food and cutting out different types, that just isn't something I can keep on and I don't like feeling restricted. So moderation in all things is what works for me. But whether or not you are a dieter or just trying to be healthier, read on. There is a lot of good information here!
Every single year, rating groups like Consumer Reports and U.S. News poll health experts and the actual dieters themselves to see which diets are most successful. Every year there are a handful that always rise to the top: Weight Watcher, the Dash Diet, the Mediterranean Diet, the Mayo Clinic Diet and clean eating. They tend to score the highest because of their effectivenenss, ease and safety. But they do have some common features so here are the top five rules that you should follow in your diet or healthy eating lifestyle.
1. They Push Produce
Normal recommendations are to eat 5 servings a day. That just won't cut it. You actually need seven to nine portions of fruits and vegetables a day when you are dieting. Veggies and fruits are fat-free and ultra low in calories. When your start to focus on adding produce instead of cutting things out, your calorie intake naturally drops and your health quotient rises, all without having those annoying feelings of deprivation set in.
2. They Prescribe Portion Control
Portion control is the companion to moderation. Eating until you are satisfied but not stuffed is associated with feeling more energy and less distress after meals. Plus, by eating smaller portions, the body becomes conditioned to feel "full" after smaller amounts of food. The easiest way to control portions at home is by using small bowls, plates, cups and glasses. At restaurants order appetizers and sides instead of an entree, or get an entree to share. By resetting what you think of as a portion of food you will eat less over time.
3. They Allow Room For Treats
Research has shown that rigid diets with lots of rules about what not to eat are associated with eating disorders, mood disturbances and ultimately, failure to maintain lost weight. The good diets are flexible enough to enable you to practice good decision making out in the real world. Some diets call it healthy cheating, others may call it a reward, others say it is everything in moderation. But regardless of how a diet labels this rule bending, fitting in the occasional indulgence actually makes sticking to your diet much easier.
4. They Build In Social Support
Humans have a basic desire to mimic, and we subconciously mimic the behaviors of our friends. That is why you should expect to be as fat or slim as your companions. Research shows that dieters have greater success when they are supported by fellow dieters and healthy friends. And it doesn't matter whether or not your supportive friends live near you. That is why both online and in-person support groups work so well. Having support during your failures and successes makes you feel like you are not alone. That is what will help you stick with a plan even when the going gets tough.
5. They Add More Movement
When it comes to losing weight, eating fewer calories really is more important than moving more. But for keeping that weight off, regular physical activity really is the key. The best diet plans all promote moderate physical activity. The American College of Sports Medicine says that around 30 minutes of exercise each day is a good place to start.
Every single year, rating groups like Consumer Reports and U.S. News poll health experts and the actual dieters themselves to see which diets are most successful. Every year there are a handful that always rise to the top: Weight Watcher, the Dash Diet, the Mediterranean Diet, the Mayo Clinic Diet and clean eating. They tend to score the highest because of their effectivenenss, ease and safety. But they do have some common features so here are the top five rules that you should follow in your diet or healthy eating lifestyle.
1. They Push Produce
Normal recommendations are to eat 5 servings a day. That just won't cut it. You actually need seven to nine portions of fruits and vegetables a day when you are dieting. Veggies and fruits are fat-free and ultra low in calories. When your start to focus on adding produce instead of cutting things out, your calorie intake naturally drops and your health quotient rises, all without having those annoying feelings of deprivation set in.
2. They Prescribe Portion Control
Portion control is the companion to moderation. Eating until you are satisfied but not stuffed is associated with feeling more energy and less distress after meals. Plus, by eating smaller portions, the body becomes conditioned to feel "full" after smaller amounts of food. The easiest way to control portions at home is by using small bowls, plates, cups and glasses. At restaurants order appetizers and sides instead of an entree, or get an entree to share. By resetting what you think of as a portion of food you will eat less over time.
3. They Allow Room For Treats
Research has shown that rigid diets with lots of rules about what not to eat are associated with eating disorders, mood disturbances and ultimately, failure to maintain lost weight. The good diets are flexible enough to enable you to practice good decision making out in the real world. Some diets call it healthy cheating, others may call it a reward, others say it is everything in moderation. But regardless of how a diet labels this rule bending, fitting in the occasional indulgence actually makes sticking to your diet much easier.
4. They Build In Social Support
Humans have a basic desire to mimic, and we subconciously mimic the behaviors of our friends. That is why you should expect to be as fat or slim as your companions. Research shows that dieters have greater success when they are supported by fellow dieters and healthy friends. And it doesn't matter whether or not your supportive friends live near you. That is why both online and in-person support groups work so well. Having support during your failures and successes makes you feel like you are not alone. That is what will help you stick with a plan even when the going gets tough.
5. They Add More Movement
When it comes to losing weight, eating fewer calories really is more important than moving more. But for keeping that weight off, regular physical activity really is the key. The best diet plans all promote moderate physical activity. The American College of Sports Medicine says that around 30 minutes of exercise each day is a good place to start.
6.10.2014
Blue Banana Protein Shake
Blueberries are in season right now and I just can't get enough of them. I have been tossing a handful or two in my Cheerios every morning and grabbing handfuls out of the fridge when ever a craving strikes. Blueberries and banana are a great flavor combination and so healthy for you. Toss them together in this four ingredient shake that will taste delicious and is good for you!
Blue Banana Protein Shake
Prep time: 10 minutes
Total time: 10 minutes
Servings: 1
1/2 cup frozen chopped banana
1/2 cup frozen blueberries
3/4 cup 1% milk
1 scoop vanilla protein powder (6 Tablespoons)
In blender, place all ingredients. Cover, blend on high speed until smooth. Pour into a large glass and serve immediately.
If you don't have frozen bananas and blueberries you can use fresh and then add a 1/2 cup of ice. And if you don't have protein powder try substituting some plain or vanilla Greek yogurt for that added protein to keep you going longer. You can also sub out the blueberries for any berry that you have.
I keep a good supply of bananas on hand, I love them. But when they are ripening faster than I can eat them I like to cut them up into chunks, put them in a sandwich baggie and toss them in the freezer. That way I have frozen bananas whenever the smoothie craving hits!
Source: livebetteramerica.com
Blue Banana Protein Shake
Prep time: 10 minutes
Total time: 10 minutes
Servings: 1
1/2 cup frozen chopped banana
1/2 cup frozen blueberries
3/4 cup 1% milk
1 scoop vanilla protein powder (6 Tablespoons)
In blender, place all ingredients. Cover, blend on high speed until smooth. Pour into a large glass and serve immediately.
If you don't have frozen bananas and blueberries you can use fresh and then add a 1/2 cup of ice. And if you don't have protein powder try substituting some plain or vanilla Greek yogurt for that added protein to keep you going longer. You can also sub out the blueberries for any berry that you have.
I keep a good supply of bananas on hand, I love them. But when they are ripening faster than I can eat them I like to cut them up into chunks, put them in a sandwich baggie and toss them in the freezer. That way I have frozen bananas whenever the smoothie craving hits!
Source: livebetteramerica.com
6.03.2014
What Is In Season In June
Apricots
Beets
Blueberries
Cherries
Corn
Green beans
Kiwi
Peaches
Peas
Nectarines
Strawberries
Watermelon
Yellow squash
Beets
Blueberries
Cherries
Corn
Green beans
Kiwi
Peaches
Peas
Nectarines
Strawberries
Watermelon
Yellow squash
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