I love the blogs that I find on my TBB.com . Every time I log in, I find something new that will not only me help you, but it even helps me! I don't know everything, and I never will! :)
So, no... I didn't make this information up, nor did I "look it up," but author, Jodi Geigle who writes for Team Beachbody did. So, I cannot take credit. I can only 100% agree with all she says, and then share the information with you! :)
I personally know the struggle of trying to do the right thing, and feeling hungry, or "HANGRY" as I'd like to call it... HAHA!! The worst thing we could do is let ourselves be around those foods that we LOVE or dream about being able to just eat all day, everyday, and not "gain weight..." and not already be full!!
I don't know about you... but it makes me MAD that I can't eat some things that just so stinking good, yet SO bad for me on a daily basis.... A. because it's not good for me, B. because it makes be bloated, and gain weight, C. because it makes me feel crappy, and D. because once I introduce the food back in (more than once every week or two), then I CRAVE IT!!!!.... And... I'm a food addict.. so let's be for real... Think of it as ANY other addict introducing themselves back to their drug of choice.. THEY WANT IT ONCE THEY GET IT!!! But.. this is food, not "drugs".. and it's not going to kill me, so it's not like I can't allow myself to ever have it... SO I need to learn to control it... AND most times, I do!! Other times, I do not.... It happens!! (I will create an entire post on this in the future)...
My point: I need to remain full and satisfied in order to keep myself and my addiction under control!
SO... in honor of Wellness Wednesday... I present you with: the 6 filling foods to help you boost weight loss.
As mentioned, there are 6!!!
- Protein
- Grapefruit
- Hemp Seeds
- Eggs
- Nuts
- Broth Based Soup
Protein: A recent study at the Pennington Biomedical
Research Center at Louisiana State University found that eating protein
increases satiety in the short term, helping you lose weight in the long term.
Since it takes your body longer to break down protein and convert it into
energy than it does, say, simple carbs, eating protein can help you feel fuller
longer, making you less likely to snack on junk later on. Your goal: Have
high-quality protein at every meal — egg whites with breakfast, Shakeology as a
snack, and 4 to 6 ounces of your favorite animal or plant protein for lunch and
dinner, for example. (Jodi Geigle)
For me, I personally have my Shakeology in the morning, and I have protein with my lunch and dinner, and I eat two-three snacks in between. At least two of those snack contain a protein so that I stay fuller longer. I eat 4oz of protein with lunch and snacks, and usually 4-6oz with my dinner.
When I have eggs for breakfast, it's typically on the weekend, or if I'm doing a particular meal plan for a specific period of time. I then choose to have my Shakeology as another protein option. Also, whenever I have eggs, I mix whole eggs with egg whites for the full benefit, but for less cholesterol, and the high protein value of the egg whites. On the plans I follow, I get to have many more egg whites that I do eggs (to equal the same amount) due to the nutritional values, benefits, etc.
For instance: 2 eggs = 8 egg whites!! How crazy!! So I like to have 1 whole egg + 4 egg whites, it provides for a much more filling breakfast, it's higher in protein, lower in cholesterol, thus it's more beneficial.
Here's one of my original recipes that you could use half eggs and half egg whites, and they're amazing!! You could prep them and grab them for breakfast, or have them as a mid-morning snack!
Here's one of my original recipes that you could use half eggs and half egg whites, and they're amazing!! You could prep them and grab them for breakfast, or have them as a mid-morning snack!
Veggie Egg Cups
**Since these are just a mid-morning “snack” or
“mini-meal” they’re a GREAT stand-alone… I like to have hot sauce on mine!
Total
Time: 35
min.
Prep
Time: 15
min.
Cooking
Time: 20
min.
Yield: Makes 6 servings, 2
egg cups each
Ingredients:
· Nonstick cooking spray
· ½ cup unsweetened
almond milk
· 12 large egg whites (1
½ cups)
· 4 large eggs
· Sea salt (or Himalayan
salt) and ground black pepper (to taste)
· Garlic powder, parsley,
any “no salt added spices you’d like” (I like Mrs. Dash Table Blend or
Southwestern)
· 1 ½ cups Veggies of
choice (peppers, asparagus, broccoli, spinach- ANYTHING~ use a mixture even!)
Preparation:
1. Preheat oven to 350°
F.
2. Prepare twelve
muffin cups by coating with spray. Set aside.
3. Combine almond milk, eggs, and egg whites in a medium bowl. Season with salt, pepper, and spices, if
desired; whisk to blend. Set aside.
4. Evenly divide
veggies between prepared muffin cups.
5. Evenly pour egg
mixture over mixture.
6. Bake for 15 to 20 minutes, or until a toothpick
inserted
Hemp Seeds: In general, seeds are excellent sources of
nutrition, containing plenty of fiber, healthy fats, and amino acids. But hemp
seeds are one of the few plant-based food sources that contain all nine
essential amino acids, making them a complete protein. They’re also rich in
omega-3 and omega-6 fatty acids. Like fiber and protein, fatty acids can help
increase feelings of fullness, making it easier to lose weight and keep it off,
according to a study in the journal Appetite. Sprinkle 1 to 2 tablespoons on a
salad, or toss them into your morning smoothie to give it a little more staying
power. (Jodi Geigle)
I haven't personally experienced adding hemp seeds to my food, but it's absolutely something that I'm going to do now that I know this benefit!!!!! There are so many other goodies in my Shakeology, hemp seeds are not one of them, and probably the only thing that isn't in it that I might add!!! Ha ha!! I will definitely think about add these little guys to my oats that I make! :)
Grapefruit: Eating half a grapefruit or drinking 8 ounces of
fresh grapefruit juice three times a day can boost weight-loss efforts
significantly, according to researchers at the Scripps Clinic, in California.
In their 12-week study, participants lost an average 4 pounds. A separate study
at The Rowett Institute of Nutrition and Health in England suggests a possible
explanation: Grapefruit is a potent source of pectin, a soluble fiber that can
help slow digestion and suppress appetite, leaving you feeling fuller longer,
and reducing fat storage in the body. But you’ll only find pectin in the pulp,
so drink it pulpy. Better still, eat the whole darn fruit!
For me, I personally have never had a taste for grapefruit. I do think that adding a fresh grapefruit juice to my Shakeology could absolutely be something I might be able to handle though! I follow a diet where I do not eat a plethora of fruit, I stay within the range of about 2-3 cups per day... Therefore, I personally cannot fathom using up my "fruit options" on a fruit I don't necessarily love!!! That makes since, right!? :) HA ha!! I do, however, get my daily dose of both soluble and insoluble fibers daily!! (through Shakeology, and the Digestive Health Boost). BUT hey... if you're a fruit love, and don't limit your fruit on your diet (which, you should really think about doing.. if you don't know why.. then fill out the form below, and we'll chat!!)-- do it!!
Eggs: Considered a “perfect” protein by many, eggs contain
all essential and non-essential amino acids. And they’re perfect for weight
loss. A study from the Biomedical Research Center in Louisiana found that
eating eggs at breakfast helped people feel less hungry while also stabilizing
their blood sugar levels and helping them eat fewer calories throughout the
day. Need some recipe ideas? Check out these 13 healthy egg recipes for any meal of the day from Team Beachbody's Blog (my FAVORITE!!!) (Jodi Geigle)
You could also check out my recipe for egg cups up above, or another amazing one here!
I usually eat eggs of some sort once a day. I have hard boiled eggs eggs as one of my afternoon snacks! SO good!! I like them alone, or with just a little sea salt & pepper, or some yummy spices... OR my new favorite, is with sea salt, pepper, paprika, and organic dijon mustard! YUMMY!!! <3 Seriously amazing!! As mentioned before I make egg cups that I will use for a mid morning snack on occasion too. I think that eggs just have so many benefits, that I can't imagine not having them in my everyday diet. They're a great "go-to-protein" when you're on the go!
Nuts: Since many nuts are high in omega-3 fatty acids, which
have been shown to provide several health benefits related to metabolism,
immune function, and inflammation, these nutrition powerhouses are ideal when
trying to lose weight, eat healthy, and curb hunger. Plus, they’re loaded with
protein and fiber, making them a great go-to snack. Just be sure to eat them in
moderation. Nuts are calorically dense, so a little goes a long way. Indeed, a
handful is all it takes to reap all of the nutrition and weight loss benefits. (Jodi Geigle)
For me personally, and the plan I follow, nuts are a healthy fat!!! They're absolutely amazing, and definitely help curb hunger... BUT in my diet, there's a time, a place, and an amount for everything. :) I limit myself to only about 1/4 cup of nuts when eating them, and make sure to always get the "raw" kind... Although, the fun flavored kinds, and the sea salted kinds are great for a treat every now and then... they're just not great for "all the time. ."
It's definitely a great snack to grab one the way out the door!! Take a little baggy of 1/4 cup or so, or one of the 100 calorie packs! !
Broth-based Soup: The high water content will fill you up
for a minimal caloric cost, according to a report by the CDC. That’s a win-win
for weight loss. And if you make your own, you’ll be able to control both the
ingredients and the sodium content — absolute musts for healthy eating. Need
some inspiration? Try Beachbody's broth-based tomato soup recipe. (Jodi Geigle)
I don't necessarily eat much soup.... but not for any good or bad reason.... I guess I just don't like to make it!! I used to make soup ALL THE TIME... But.. it wasn't the kind that was too good for you! ;) BUT ... it SURE WAS YUMMY! :) I think of soup as COMFORT FOOD! :D And when I think of soup, I like it to be salty or creamy, and since I can't have that, and be healthy at the same time .... I don't make it often! HA HAHA! But, I absolutely love the factor that it's high water content fills you up.... BUT that also means... HELLO POTTY BREAKS! :p And this girl... always has to pee!!! LOL
Alright! So those are the 6 filling foods that could help boost your weight loss, and I hope you found them as helpful as I did!!! I love when I find something that I NEED to share with you guys! :)
Make sure to check back for yesterday's Tasty Tuesday recipes-- SO GOOD!! AND check in weekly for a Tasty Tuesday recipe, and just about once a month for a Wellness Wednesday Tip, and/or other advise throughout my journey!!!
Email me at Algerrity@gmail.com and/or fill out the application below to get added to a Challenge Group and/or FREE Clean Eating Group now & get started on meeting your goals NOW!!!
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