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

Healthy Snack Ideas

95% of dieters gain back the weight they've lost within five years.*

Why? Because diets don't work. I am not a dietitian, but I've found that the people I train experience the greatest weight loss success when they consistently eat 5-6 small, healthy meals and snacks throughout the day. The reason is they keep their blood sugar at a consistent level and don't feel deprived. If your blood sugar drops too low you will experience headaches, dizziness, irritability, etc. If you overeat and your blood sugar spikes the extra calories will be stored as fat.

So forget dieting. Eat when you're hungry, stop eating before you're full. If you're eating every few hours you won't have to feel like you need to stuff yourself at each meal. 

The following are some healthy snacks that will keep you energized and satisfied throughout your busy day.

Popcorn (air-popped or 94% fat free)

Glass of skim milk - Milk is getting all kinds of great press for lowering fat absorption, aiding muscle recovery, and helping you stay slim. Even chocolate milk is okay, you just have to realize it has more calories.

Cottage cheese

Low-fat yogurt

Raw veggies – carrots, broccoli, cauliflower, peppers, cucumbers, etc.

Boiled egg

Serving of fruit - banana, apple, orange, pear, strawberries, grapes, etc.

Rice cakes - I used to think these were awful, but the Quaker Quakes are pretty tasty, they even have chocolate - oooh la la!

Nuts or sunflower seeds and raisins

Small bowl of high-fiber cold cereal

Peanut butter on celery sticks

Fruit smoothie - Mix your favorite fruit with fat-free yogurt, skim milk, vanilla flavoring, and ice - throw in some cinnamon for a fun flavor change. Cinnamon also helps lower blood glycogen which will keep your blood sugar from spiking and your body from storing calories as fat.

Yogurt Parfait – low-fat yogurt, low-fat cottage cheese, fruit, and granola

Almonds and Raisins

Apple and Peanut Butter

Chicken and Spinach Salad

Cottage Cheese and Fruit

Frozen Yogurt

Guacamole and Veggies

Ham and Cheese Slices

Hummus on Lettuce Leaves

High fiber toast with peanut butter and jelly

Oatmeal

Open-Faced Roast Beef or Turkey Sandwich

Peanut Butter and Banana

Peanuts and Yogurt

Pudding Cup

Rice Cake with Peanut Butter

Slim•Fast Low Carb Snack Bar

Strawberries and String Cheese

Tortilla Chips and Salsa

Trail Mix

Wheat Crackers and Cheese

Low-fat granola bar - We're kind of addicted to the Fiber One bars. They taste really good and have a ton of fiber. 

If you have any tasty items to add to the list, I'd love to lengthen it.

Thanks and have a great day,

Cami Checketts

Cami is a wife, mother, author, and proud supporter of Casper's Malt Shoppe. Please refer to her website, www.camichecketts.com, for information on her books.

* Why Diets Don't Work

How to Distinguish Between a Fad Diet and a Healthy Diet

©Amy Giaquinto

Read more: "Why Diets Don't Work: How to Distinguish Between a Fad Diet and a Healthy Diet | Suite101.com" -http://weightloss.suite101.com/article.cfm/why_diets_dont_work#ixzz0EhROa6BG&A  http://weightloss.suite101.com/article.cfm/why_diets_dont_work