No doubt about it, hunger is unpleasant. In fact, it can be downright embarrassing when your tummy grumbles for your attention at the most inopportune times. When you’re watching your calorie intake to lose or manage your weight, there will be days when you might experience ongoing hunger, even when you’re eating at the top of your calorie range. It can be so distracting and debilitating that you’re ready to throw in the towel. If deprivation is what eating healthy is all about, then forget it!
Not so fast. Don’t give up on your new way of eating until you add what could be the missing ingredient back into your eating and weight loss program. What’s the elusive “secret” to feeling fuller, longer? Satiety.
Satiety (sa-TIE-e-tee) is that wonderfully pleasant feeling of fullness you get as you eat, when you’re no longer hungry, but aren’t overly stuffed or uncomfortable. You are just satisfied beyond desire. The more satisfied you feel after a meal, the less you’ll eat later. So how do you increase satiety without eating MORE?
Eat More Low Density Foods
Calorie density refers to the number of calories per gram of food. Foods that are HIGH in calorie density contain a high number of calories per gram; foods that are LOW in calorie density contain a low number of calories per gram. Calorie density is the key to feel full without overeating.
When you eat too many calorie dense foods, you’ll end up consuming a lot of calories to fill your belly. If you focus on low calorie density foods, you can fill up on fewer calories because low density foods contain a lot more water, which adds weight and volume to the food, but no calories. Read more…
Your mother always told you to eat your vegetables. We’ve all seen what Popeye can do given a little spinach. Well it’s all true! Vegetables are an imperative part of a healthy diet. Specifically, spinach has some amazing benefits.
Spinach is packed with nutrients. Lutein, now included in a lot of vitamin supplements, is found in abundance in spinach. This is a nutrient that will help improve and promote eye health, preventing against macular degeneration later in life. Spinach is also loaded with vitamin C and folate, which is important for pregnant women in reducing the risk of birth defects, along with heart disease and stroke for the general population.
Looking for a great source of iron? What about potassium, calcium and beta-carotene? ALL of these nutrients can be found in spinach! Furthermore, fiber is located in these leaves, which also protects against heart disease.
Popeye was doing something right. Spinach can guard against osteoporosis, cancer, even arthritis. To make sure you are getting the best quality from the grocery store, select green, not yellowing leaves. Make sure that you wash the vegetable before eating. It’s a fantastic substitute for other kinds of lettuce, especially iceberg.
So how can you include it in your diet? There are only so many spinach salads you can eat in a week and only so many sandwiches to add it to. Try mixing it into soups or stews. Stir it into pastas, including lasagna. Sautéed spinach is also quite delicious, especially with some olive oil and garlic. Experiment and enjoy! Enjoy those dark, leafy greens that are packed with a nutritional punch.
In the US, we enjoy practically unlimited access to any food any time of the year. Although it’s nice to have watermelon in February and asparagus in August, many people don’t even know that foods have a season, let alone what foods are in season at any given time of year.
But in the food world, local is the new exotic. Farmer’s markets are popping up in every neighborhood as consumers are realizing the benefits of eating food that was grown within miles of their mouths. Local food boasts a host of benefits, including better flavor, higher nutritional value, and less environmental burden. It’s healthier for you because you get the higher nutrient levels from just-picked produce. It’s healthier for the environment because local food uses less fossil fuel for transport. It tastes better because it really is fresh (not shipped-from-across-the-country-yet-still-bearing-a-label-that-says-fresh). And it’s also interesting, as each season brings a new crop of foods that you haven’t had for an entire year. Before you’ve had a chance to tire of its bounty, the season changes to bring new, flavorful foods.
If you want to eat healthy, home-cooked meals without all the fuss, try a seasonal pantry makeover! To do it, stock up on locally-grown foods—a fun trip to your local farmer’s market will yield the majority of the ingredients you need—and simply create meals based on what’s in season in your region.
Availability will vary from region to region, but here’s a list of foods that make spring their season, along with tips on how to incorporate the new-to-you ingredients into your meals. Read more…
Yes, it’s possible to eat certain foods and boost your longevity. Often labeled “super foods,” these foods have the ability to not only strengthen the immune system, but to also fight disease, and lower body fat and cholesterol.
All of these health benefits can help you live a longer, healthier, and happier life.
Some super foods contain substances called antioxidants and phytochemicals, which work together to fight disease and promote a long life.
A majority of these foods work best when they’re combined with a well-balanced diet.
Common Super Foods For Boosting Longevity
Certain types of fish, particularly fatty cuts of fish, contain healthy fats that help lower cholesterol and prevent heart attacks. These foods may also reduce depression. Salmon, trout, and mackerel are among the top choices. These fish contain valuable omega-3 fatty acids.
Tomatoes are valuable because they contain lycopene, which helps fight free radicals. Free radicals can damage the skin and vital organs. Lycopene also helps stimulate the immune system; some studies show it might prevent the progression of certain degenerative diseases, and protect against prostate cancer. Read more…