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Posts Tagged ‘ Greek yogurt ’

5 foods to keep you feeling full

As a nutritionist specializing in portion control and weight loss, I know from my clients that the worst part about trying to lose weight is feeling deprived and being hungry. When you are hungry, you tend to overeat, and often on the wrong foods.

And no, you do not have to eat skimpy portions to lose weight. You want to learn to eat the right foods which contain nutrients that will help you feel full.

I have never been a fan of rigid diets, and over the years, have recognized the importance of developing healthy habits you can sustain. One such habit is choosing “go to” foods that you enjoy and that also make you feel full. Foods which contain fiber and protein tend to keep your hunger at bay, which is ideal when trying losing weight.

Here are some of my top picks which will help keep you feeling full.  You won’t even know you are trying to lose weight.

chickpeas

 

1. Oatmeal

Starting your day with a bowl of oatmeal is a great way to keep from feeling hungry an hour after eating. Oatmeal contains a mix of both soluble and insoluble fiber which is not only good for your heart, but it also may also keep your hunger pangs away.

Research comparing the effects of oatmeal and corn flakes on feelings of fullness and hunger found that overweight subjects reported feeling more satisfied after consuming oatmeal than corn flakes. And they also ate less at lunch.

Add water, fat-free milk, vanilla-flavored soy milk, or almond milk to your favorite brand of oatmeal and you have a delicious and nutritious breakfast.

2. Chickpeas

The United Nations (UN) declared 2016 the International Year of Pulses (IYP).  Pulses are comprised of dry peas, beans, lentils, and legumes and are protein-packed and high fiber vegetables, a terrific combination of nutrients to help you feel full and even help with weight loss.  A nutritious protein alternative for vegetarians, pulses (including chickpeas), contain the nutrients iron, folate, magnesium and potassium.

Try incorporating chickpeas and other pulses into your diet, if you don’t already. You can enjoy a hearty soup made with chickpeas, hummus, or a chickpea salad. Ready to incorporate more pulses into your diet? I invite you to visit pulsepledge.com for recipes, meal plans and other resources.

3. Greek yogurt

Greek yogurt is a great food to include in your diet. It is high in protein keeping you feeling full and a good source of calcium and vitamin D. It also makes for a great snack, as it is portable. Just one caveat: Stick to flavors that are not loaded with added sugar. My suggestion: Stick to the plain yogurt and add fresh fruit, flax seeds, and a drizzle of honey if necessary.

4. Mixed nuts

Need a healthy late-afternoon snack? Grab a handful of nuts. The protein, fiber, and fat in nuts help you feel full longer, so you may actually end up eating less throughout the day. Studies show that including a serving of nuts (approximately a handful) in your diet may actually prevent weight gain and possibly even promote weight loss, as long as you control for total calories. As an added benefit, nut eaters may have a lower incidence of diabetes when compared to those who rarely eat nuts.

5. Quinoa

Quinoa makes for satisfying addition to a meal. This ancient grain contains a variety of vitamins and minerals including iron, magnesium, potassium, and vitamin E as well as protein and fiber, a winning combination to helping you feel full.

And no, quinoa is not high in calories. A ½ cup of cooked quinoa contains approximately 100 calories. And next time you can’t decide what to eat for dinner, enjoy a healthy portion of quinoa (around ½ cup-1 cup cooked) with grilled salmon or tofu along with your favorite assortment of sautéed vegetables.

 

This post was sponsored by USA Pulses & Pulse Canada. 

 

 

 

 

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9 Foods This Nutritionist Stocks in Her Kitchen

Below is my blog post for Huffington Post, 9 foods this nutritionist stocks in her kitchen.

You can also read it HERE.

The people we surround ourselves with help to contribute to our happiness. In food speak, the foods we surround ourselves with, help keep us healthy.

As a nutritionist, I have seen first hand that our environment plays a huge factor guiding our food choices. If our “default” environment is filled with large portions of junk food, it becomes increasingly difficult to make healthy food choices. If, on the other hand, we keep healthy foods handy, we are more likely to make more nutritious food choices.

While everyone — including me — loves to indulge on occasion, eating well at least 80 percent of the time is the key to staying healthy. And surrounding ourselves with nutritious foods certainly helps us to make healthy food choices.

Here are nine healthy foods I try stock in my kitchen regularly.

1. Greek yogurt

I make sure to keep Greek yogurt in my refrigerator at all times. It tastes great and contains protein which helps keep me full along with the mineral calcium necessary for bone health. Greek yogurt is a great snack and the sky is the limit as far as nutrition goes; adding ground flax or chia seeds, nuts, and your favorite fruit adds a huge nutrition boost. Greek yogurt is also rich in good bacteria called probiotics known to have a multitude of health benefits, among them aiding in digestion.

2. Almonds

Almonds are packed with nutrients and are a filling and flavorful snack. They contain protein, vitamin E, heart-healthy fats, along with the minerals calcium and magnesium. I try to pack a one ounce serving — 23 nuts to be exact — in a small tin or baggie to take along with me if I will be out all day.

Almonds are also very versatile and make for a delicious addition to both fruit salads and green salads. I also love sprinkling slivered almonds into my morning oatmeal or yogurt.

And you have no reason to avoid eating nuts if you are watching your weight. Even though they are high in fat, research found that including a serving of nuts (approximately a handful) in your diet may actually prevent weight gain and possibly even promote weight loss, as long as you control total calories. One caveat: include a handful of nuts instead of chips (the key word being “instead of.”)

3. Oatmeal

Not only does oatmeal taste delicious, it is also filling, chock full of fiber, and lower in calories and sugar than many breakfast cereals. Oatmeal contains soluble fiber which has been shown to reduce cholesterol level, making it a great choice to prevent heart disease. Oatmeal also contains magnesium and potassium, two minerals also good for your heart.

4. Apples

I love eating apples especially in the Fall season in New York. Apples are high in fiber, antioxidants, low in calories, and an apple a day may even keep your prescription medication away. I enjoy an apple (Fuji is my favorite) as a snack most days and also love making baked apples to enjoy while home. I suggest buying organic apples and eating the entire apple along with the skin.

5. Blueberries

These tiny blue-colored berries are among my favorite fruits. Not only do they taste great, they are relatively low in calories and pack in nutrients including vitamin C, manganese, and fiber ( 4 gram of fiber per 1 cup serving). I often eat them by the handful or throw them into yogurt, smoothies, or salads. Frozen blueberies also taste great after nuking them in the microwave for a minute or so.

6. Peanut butter

I must confess that I love peanut butter and find it hard to stick with just a tablespoon or two even though I have spent a good part of my life studying portion control. If you can get a handle on your portion (2 tablespoons look like a walnut in a shell), peanut butter makes for a great snack or even a quickie mini-meal for kids and grown ups (remember peanut butter on whole wheat bread with sliced bananas). Peanut butter is rich in heart-healthy unsaturated fat, and contains protein which helps you to feel full.

7. Broccoli

I am a huge fan of eating a diet high in vegetables and fruit not just because they are healthy and relatively low in calories but because they taste great. Broccoli is one of my favorite vegetables and is a true nutrition powerhouse. A cruciferous vegetable from the Brassica family, broccoli is high in the antioxidant vitamins A and C, the mineral calcium, fiber, and is also rich in sulforaphane, a health-promoting compound that can help ward off cancer. While I prefer fresh broccoli, I always keep a bag of frozen broccoli on hand for a rainy day. Sautee broccoli with a drizzle of olive oil and you are good to go.

8. Olive oil

While olive oil is high in fat and calories, and should be used sparingly (1-2 tablespoons as a serving on a salad), it is rich in monounsaturated fat and contains many health benefits, among them controlling cholesterol and regulating blood sugar levels. I always keep a bottle of extra virgin olive oil handy — in a cool dry place — to toss on salads, drizzle on fish, and add zest and flavor to my favorite vegetables.

9. Avocados

Avocados taste great and add zest to a meal. They are also rich in healthy nutrients — including heart-healthy monounsaturated fats, fiber, vitamin E and potassium — while also keeping your hunger at bay. I love to add avocado to a salad or spread it on whole grain crackers as a late-afternoon snack.

We would love to hear which healthy foods you stock in your kitchen.

Follow Dr. Lisa Young on Twitter: www.twitter.com/drlisayoung

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Healthy foods to keep your hunger pangs away

Below is my blog post for Huffington Post.

You can also read it HERE.

The worst part about trying to lose weight is feeling hungry. As a nutritionist specializing in weight loss and maintenance, I have experienced firsthand that feeling hungry often leads dieters astray and contributes to them falling off the wagon.

I have never been a fan of deprivation diets — or any diet for that matter. It is more important to develop lifelong habits you can sustain. One such habit is choosing “go to” foods that you enjoy and that also make you feel full. The key to feeling full is not eating large portions, but rather, choosing foods that contain nutrients which aid satiety. Foods high in protein, fiber, and good fats tend to keep your hunger at bay, which is what you want to aim for when trying losing weight.

Here are six nutritious — and delicious — foods that will help keep you feeling full. You won’t even know you are trying to lose weight.

1. Oatmeal

Starting your day with a bowl of oatmeal is a great way to keep from feeling hungry an hour after eating breakfast. Oatmeal contains a mix of both soluble and insoluble fiber which is not only good for your heart, but it also may also keep your hunger pangs away.

Research comparing the effects of oatmeal and corn flakes on feelings of fullness and hunger found that overweight subjects reported feeling more satisfied after consuming oatmeal than corn flakes. And they also ate less at lunch.

Add water, fat-free milk, vanilla-flavored soy milk, or almond milk to your favorite brand of oatmeal and you have a delicious and nutritious breakfast.

2. Greek yogurt

Greek yogurt is a great food to include in your diet. It is high in protein keeping you feeling full and a good source of calcium and vitamin D. It also makes for a great snack, as it is portable. Just one caveat: Stick to flavors that are not loaded with added sugar. My suggestion: Stick to the plain yogurt and add fresh fruit, flax seeds, and a drizzle of honey if necessary.

3. Avocado

Avocados taste great and add zest to a meal. They are also rich in healthy nutrients — including heart-healthy monounsaturated fats, fiber, vitamin E and potassium — while also keeping your hunger at bay. Research from Loma Linda University and sponsored by the Hass Avocado Board found that subjects who consumed one-half of a fresh avocado with lunch felt more satisfied and had less of a desire to eat after the meal.

So the next time you are deciding what to eat for lunch, add some avocado and you won’t be running to the vending machine for a late-afternoon snack.

4. Lentils

Beans and legumes contain a terrific combination of nutrients to help keep you feeling full. They are loaded with soluble fiber and protein. An excellent protein alternative for vegetarians, they are a good source of iron, magnesium, potassium, and folate. These heart-healthy nutrients may also help to reduce blood cholesterol and triglycerides.

I invite you to incorporate lentils into your diet, if you don’t already. You can enjoy lentil soup, lentil pate, or lentil salad. Toss some cooked lentils with some olive oil, chopped red peppers, scallions, and your favorite spices. This salad can be eaten as part of a meal or as a healthy and satisfying snack.

5. Almonds

Need a healthy late-afternoon snack? Grab a handful of almonds. The protein, fiber, and fat in nuts help you feel full longer, so you may actually end up eating less throughout the day. Studies show that including a serving of nuts (approximately a handful) in your diet may actually prevent weight gain and possibly even promote weight loss, as long as you control for total calories. As an added benefit, nut eatersmay have a lower incidence of diabetes when compared to those who rarely eat nuts.

6. Quinoa

Quinoa makes for a healthy and satiating addition to a meal. This ancient grain contains an array of vitamins and minerals including iron, magnesium, potassium, and vitamin E as well as protein and fiber, a winning combination to helping you feel full. A 1/2-cup serving of cooked quinoa contains 2.6 grams of fiber and 4.1 grams of protein as compared to 1/2 cup of cooked white rice which contains only 0.3 gram of fiber and 2.2 grams of protein.

And no, quinoa is not fattening. A ½ cup of cooked quinoa contains approximately 100 calories. And next time you can’t decide what to eat for dinner, enjoy a healthy portion of quinoa (around ½ cup-1 cup cooked) with grilled fish or tofu along with your favorite assortment of sautéed vegetables.

We would love to hear your favorite foods that keep your hunger pangs away.

Follow Dr. Lisa Young on Twitter: www.twitter.com/drlisayoung

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Foods to enjoy without added sugar

Below is my blog post for Huffington Post 10 foods to enjoy without added sugar.

You can also read it HERE.

The problems with consuming too much added sugar seem to be getting lots of attention these days. From contributing to inflammation, diabetes, cardiovascular disease, and obesity, sugar has been recently singled out as a cause for concern.

The recently released report from the Dietary Guideline Committee (DGAC) suggests, for the first time, that Americans limit sugar to 10 percent of calories. That would translate into roughly 200 calories–and 12 teaspoons–for a 2000 calorie diet. TheWorld Health Organization (WHO) also suggests we limit added sugar to less than 10 percent of total calories. And the Food and Drug Administration (FDA) has proposed that manufacturers be required to declare the amount of “added sugars” on food labels to help consumers understand how much sugar has been added to a product.

Indeed, we love sugar and eat too much of it. Americans currently consume 22 to 30 teaspoons of added sugar daily, half of which come from soda, juices and other sugary drinks. Sugar contributes to the sweet taste of our foods and drinks while also acting as a preservative in many of our favorite foods.

Acting as a food sleuth, I recently visited a local New York City supermarket with a reporter for a public radio station for a story on hidden sources of sugar. While we know that sugary drinks such as soda and sugar-sweetened cereals such as Fruit Loops are a main culprit of added sugar, it is often surprising to people when they hear that sugar is also lurking in breads (even whole-wheat varieties) as well as salad dressings (even healthy sounding ones especially low-fat varieties.) Perusing the supermarket aisles, while we were sure that we would see lots of sugar in fruit punch, ice cream, and candy bars, we also found considerable amounts of added sugar in many commonly consumed foods including waffles, ketchup, teriyaki sauce, and granola.

So what can we eat without too much added sugar?

Below are 10 foods to enjoy without having to worry about exceeding sugar budget.

1. Plain Greek yogurt
Finding the added sugar on your cup of yogurt can be tricky these days which is one of the reasons why the FDA wants to require manufacturers to list “added sugars” on the food labels. While on first glance, yogurt appears to be high in sugar, unsweetened yogurt contains only the naturally occurring simple sugar lactose, called milk sugar. Flavored yogurts, on the other hand, often contain lots of added sugar, in addition to the naturally occurring sugar. Many sweetened yogurts contain several teaspoons of added sugars.

2. Apple
While fruits contain sugar (called fructose), it is a naturally occurring source of sugar. Apples, as well as other fruits, also contain fiber which will help you feel full without the calories.

3. Peanut butter
Spread a tablespoon of peanut butter on your apple for flavor and fullness while also getting a dose of healthy fats and added nutrients. Steer clear, however, of the sugar-sweetened peanut butters. Stick to the plain unsweetened varieties.

4. Tossed salad
Fresh vegetables of all kind contain carbohydrates as their primary source of calories but you really do not have to worry about their sugar content. While a carrot may have more sugar, and therefore more calories, than a stalk of celery, vegetables contain naturally occurring sugar while also containing fiber, high water content, and a fairly low calories count. Fresh vegetables in their natural state do not contain added sugars.

5. Avocado
Throw in some avocado which contains heart-healthy monounsaturated fat. While avocado is not low in calories, (due to its fat content), this fruit is not a source added sugar.

6. Homemade salad dressing
To skip the added sugar often found in store-bought bottled salad dressings, I suggest making your own. Ingredients such as olive oil, balsamic vinegar, mustard, and lemon are very low in sugar.

7. Grilled Salmon
Top your salad with grilled salmon which contributes protein as well as heart-healthy fats called omega-3 fatty acids. Salmon as well as other fish and high protein foods are not a source of added sugars. However, watch the teriyaki glaze, soy sauce, and breadcrumbs which can contribute sugar, salt, and added calories. Drizzle your salmon with olive oil and spices to save on added sugar and salt.

8. Air-popped popcorn
Hungry for a mid-afternoon snack? Skip the candy bar and choose air-popped popcorn instead. Air-popped popcorn is low in sugar and calories and contains fiber which will help you feel full. And, what’s even better, is that you can enjoy a generous serving. 3 cups of popcorn constitutes one serving from the grain group.

9. Hummus and veggies
Hummus contains protein which helps you feel full. Enjoy this yummy chick pea spread with your favorite fresh vegetables.

10. Sparkling water
Hydrate yourself with sparkling water instead of soda and other sweetened drinks. Add a twist of fresh lemon or lime for a hint of flavor. Many sparkling waters are flavored naturally without any added sugar. Read labels carefully, however, because some healthy sounding beverages often contain added sugars. And those without added sugar often contain artificial sweeteners, which aren’t much better than sugar.

We would love to hear some of your favorite foods which are low in added sugar?

Follow Dr. Lisa Young on Twitter: www.twitter.com/drlisayoung

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