Eating and staying full

One of my biggest fitness questions  is how to eat well yet still feel full throughout the day?

To quickly recap in case you’ve missed part of my series, we’ve already learned practical ways to get a good workout  as well as tips on  how to eat well with portion control, and get control of our health and today we’re taking it a step further with how to feel full while healthy eating! Don’t you hate it when you eat breakfast and you are ravenous 30 minutes later?  Or how about that intense, crazy 3:00 PM craving for chocolate that hits every day?  Or when you get so desperately hungry you end up eating your kids leftover lunch or whatever’s left on the counter or become enslaved by the snack machine? Eating well does not have to equate to being hungry all the time nor being sentenced to eating cardboard-tasting fare for the rest of our lives.  It’s just a little math.

All you need is the “Feel Full Formula”:  Protein + Fiber = FULL

If you make sure every single meal and snack you put in your mouth follows the Feel Full Formula you’ll step off the hunger roller coaster, take control of your appetite, and feel full throughout the day.

Let’s keep it simple.

  • Fruit, fruit and fruit. Everything from sliced to whole pieces of fruit. My two favorites are bananas and apples. You can carry and store them anywhere and everywhere.  You could open these two up and cut them up? Or you could prepare them prior to work by slicing up the apple? Also in the fruit category, blueberries, strawberries, heck any type of berry. You’ll have to prepare them ahead of time of course, and you are at the mercy of the time of the year, whether or not they are in season. So be careful.
  • Along the same course are nuts. Almonds are a GREAT source of energy, keep in mind they are low in carbs and have some fat content. I prefer these as a hunger-pang killer. A handful of these go a long way.
  • Another great source is anything-oatmeal. Oatmeal by itself, as a snack bar, an oatmeal mix, etc. Oatmeal is great in fiber, as well as a good carb source.
  • Last but not least be very, very, very leary of anything that advertises ‘low fat’ or ‘no fat’, most of the time they replace the lack of fat with sugar. Sugar is good if used properly by your body. If you consume an over abundance of sugar, meaning you have ‘left over’ sugar that your body doesn’t immediately need for fuel. Guess what happens to that sugar? It slowly gets converted into fat and fills up the fat stores in your body. Be careful. Many get ‘tricked’ into thinking that ‘low fat’ is there ticket to freedom, when in fact it does the opposite.

Here are some simple, winner food combos that all have protein and fiber in them:

Oatmeal with berries and nuts
Whole grain cereal with almonds and a banana
Egg whites with salsa in a whole wheat tortilla

Mid-Morning Snack:
Almonds and an orange
Low-fat cottage cheese and a pear
Apple and peanut butter

There is always the ‘shake’ option. You can either make your own shake, or buy one. In each case be careful with your choice of ‘shake’. Some shakes are high in simple sugars (fructose) and can be high in fat.

Huge veggie packed salad with some lean protein
Lentil soup with some fruit
Albacore tuna with veggies in a whole grain wrap

Mid-Afternoon Snack:
Handful of trail mix and some grapes
Greek yogurt with some strawberries and nuts
Banana and a cup of soy milk

Grilled salmon, quinoa and asparagus
Brown rice with black beans, salsa, and cooked zucchini
Whole wheat pasta with a ton of broccoli, lean ground beef topped with marinara sauce

By eating plenty of protein and balancing it out with stomach filling fiber, your body will get the nutrients it needs and you’ll feel full every time.


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