Friday, October 2, 2009

Satiate Your Cravings

It's always hard when I'm trying to eat healthy to find foods that satiate my cravings. I assumed it was because I cut so much fat out of my diet, but a new article says differently, "It used to be thought that fat contributed to maintaining a feeling of fullness. But now fiber and protein have been shown to be the two key factors. The combination of protein and fiber slows your digestion and is thought to extend the release of hormones that trigger the "I'm full" response in the brain." (i)

Most of us get enough protein, but fiber is harder. Here are some articles about fiber benefits and the foods with the highest fiber content:

http://www.bellaonline.com/articles/art49482.asp

http://www.healthcastle.com/high-fiber-foods.shtml

http://www.changingshape.com/resources/articles/high-fiber-diet.asp

http://www.aolhealth.com/diet/basics/fiber-foods

http://pediatrics.about.com/od/nutrition/a/0806_high_fiber.htm

http://www.wheatfoods.org/AboutWheat-list-of-high-fiber-foods/Index.htm

My favorites on the list? Black beans, bran cereal, popcorn, peas, apples, pears, berries, and oats. I throw oats or grind wheat to put in all of our pancakes, breads, waffles, etc. My boys hate it! Someday they'll thank me, right?

When I'm really craving a treat and want to be good I pop some popcorn, spray Can't Believe It's Not Butter on it and guzzle Crystal Light or I'll mix fruit, yogurt, and cottage cheese to get a low-fat treat that is almost as good as ice cream (nothing compares to ice cream for me!).

What's your favorite way to sneak in more fiber?

How do you satiate yourself when you're craving a treat?



(i) "Feeling Satiated Longer" by Megan Porter, RD - http://www.caloriesperhour.com/news_070815.php

4 comments:

  1. Almonds are great...Popcorn too... we eat tons of fresh fruit and raw veggies!
    Also drinking lots of water helps everything out... whole wheat everything at our house, pasta bread, brown rice..not an option. 25-30 g of fiber per day for adults.... 5 Plus age for kiddos under 18 is the goal...so crunch crunch.
    Hey I'm doing great on our incentive...Midwest Mania was this week-end...5 cardio/strength classes a DAY!!! ROCK ON!!
    Half marothon on Sunday... how many points for that?

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  2. drinking water cures alot of my cravings, but if it's so bad I feel like I might give in. I blend up a smoothy with fresh fruits, and splash of skim milk and ice. (8 oz total size)

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  3. Roxy, you are amazing. Congrats on the half-marathon. How did it go?
    Thanks for the great tips. I really need to work on my middle-son. He thinks ice cream is an after-school snack!
    Idolizing you,
    Cami

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  4. That sounds good, Laci. I'm going to try the smoothie. You're doing awesome!

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