Managing Hunger - Day 7

Choose Whole Foods for a Healthy Gut

To recap this week: not all calories are created equal. While managing calories is important, choosing good-quality foods is even more crucial for lasting fat loss. And whole foods can also help to keep your gut healthy and your digestion regulated.

Studies show that fiber-rich foods promote the good bacteria in your belly-and having enough healthy gut bacteria can help regulate your hunger, prevent chronic inflammation, and regulate your hormones. Pass the carrot sticks!

Sources:

1. Maljaars, Jeroen. Overeating makes the gut grow fonder; new insights in gastrointestinal satiety signaling in obesity. Current opinion in gastroenterology 29.2 (2013): 177-183.

2. Odunsi, Suwebatu T., et al. Effect of alginate on satiation, appetite, gastric function, and selected gut satiety hormones in overweight and obesity. Obesity 18.8 (2010): 1579-1584.

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Managing Hunger - Day 6

Focus on Filling Foods

Filling your diet with processed foods that leave you feeling hungry shortly after can have adverse effects on your overall fat-loss progress-even if you were to eat roughly the same amount of calories.

Low-glycemic, unprocessed whole foods (e.g. legumes, sweet potatoes, etc.) are not only more filling, but will help to regulate your blood sugar, decrease the likelihood of overeating later in the day, and prevent you from gaining fat in your midsection. In a nutshell, these foods are the key to healthy, sustainable fat loss.

Sources:

1. Burton, P. R., and W. A. Brown. The mechanism of weight loss with laparoscopic adjustable gastric banding: induction of satiety not restriction. International journal of obesity 35 (2011): 526-530.

2. Juanola-Falgarona, Marti, et al. Effect of the glycemic index of the diet on weight loss, modulation of satiety, inflammation, and other metabolic risk factors: a randomized controlled trial. The American journal of clinical nutrition 100.1 (2014): 27-35.

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Managing Hunger - Day 5

End the Day on a Healthy Note

End your day with a healthy, moderately-sized meal-it can help you reduce fat and even recover from your activity and exercise throughout the day.

Opt for lean protein to keep you feeling satisfied longer and carbs that are low-glycemic (to keep blood sugar levels more steady). Aim for portion sizes that help you feel just full enough.

Did You Know?

- Substitute a cup of whole wheat pasta for a cup of white rice, and you'll feel full for 30 more minutes.

- Get a whopping two more hours of fullness when you choose a potato over 1/3 cup french fries.

Sources:

1. Holt, Susanne HA, et al. Satiety index of common foods. European journal of clinical nutrition 49.9 (1995): 675-690.

2. Jakubowicz, Daniella, et al. High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity21.12 (2013): 2504-2512.

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Managing Hunger - Day 4

Make Your Lunch Last

On busy days, it can be tempting to make lunch a fast meal on the go, or grab a quick, not-so-healthy snack from your kitchen cupboards.

A little advance planning can help you make better food choices-it can be as easy as identifying a few lunch places around your office that have healthy-yet-satisfying options (many restaurants now list nutritional information for each dish).

Or make your lunch a day ahead, preferably after dinner when you're not hungry. Aim for a mix of lean protein, healthy fats, complex carbs, and fiber-rich veggies.

Did You Know?

- Just two ounces of cheese will keep you full for 12 more minutes than 20 crackers.

- Sub in two slices of whole grain bread instead of white bread, and you'll be satiated for 32 additional minutes.

Sources:

1. Holt, Susanne HA, et al. Satiety index of common foods. European journal of clinical nutrition 49.9 (1995): 675-690.

2. Huang, Tao, et al. Dietary Protein Modifies the Effect of the MC4R Genotype on 2-Year Changes in Appetite and Food Craving: The POUNDS Lost Trial. The Journal of Nutrition 147.3 (2017): 439-444.

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Managing Hunger- Day 3

Choose the Right Breakfast

We can debate whether it's the most important meal of the day, but it's clear that a good breakfast is vital-and sets you up for healthier eating the rest of the day.

We'll talk more about breakfast in week 5, but one of the most important changes you can make now is to pick foods that are low in processed sugars and rich in complex carbohydrates. (And don't wait to eat until you're so hungry you're tempted to grab more sugary, fatty food options.)

Did You Know?

- A banana will keep you full for 43 more minutes than half a croissant.

- A cup of oatmeal will stick to your ribs for 55 more minutes than an equal amount of cereal.

Sources:

1. Almiron-Roig, Eva, et al. Factors that determine energy compensation: a systematic review of preload studies. Nutrition reviews 71.7 (2013): 458-473.

2. Holt, Susanne HA, et al. Satiety index of common foods. European journal of clinical nutrition 49.9 (1995): 675-690.

3. Quatela, Angelica, Robin Callister, Amanda Patterson, and Lesley Macdonald-Wicks. The Energy Content after an overnight Fast and Their Effects on Diet Induced Thermogenesis: A Systematic Review, Meta-Analyses and Meta-Regressions. Nutrients8.11 (2016):670.

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Managing Hunger _ Day 2

Satisfy Your Sweet Tooth

Maintaining a healthy diet can be tough when you have a sweet tooth. Most highly processed, packaged snacks have added sugar, which adds calories that can cause you to gain fat (but contain zero nutrients).

It's still possible to satisfy your sweet tooth and maintain a healthy lifestyle-it's all in the food choices you make when the sugar cravings kick in.

Did You Know?

-If you eat a half cup of jelly beans you'll be hungry 26 minutes sooner than if you eat 4 cups of grapes.

-An orange curbs your appetite for 24 more minutes than just 1/4 cup of ice cream.


Sources:

1. Bravata, Dena M., Lisa Sanders, Jane Huang, Harlan M. Krumholz, Ingram Olkin, Christopher D. Gardner, and Dawn M. Bravata. Efficacy and Safety of Low-Carbohydrate Diets. Jama289.14 (2003): 1837

2. Dinicolantonio, James J., and Amy Berger. Added sugars drive nutrient and energy deficit in obesity: a new paradigm. Open Heart3.2 (2016).

3. Holt, Susanne HA, et al. A satiety index of common foods. European journal of clinical nutrition 49.9 (1995): 675-690.

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Managing Hunger - Day 1

Snack Smart

It's ironic, but the foods that have the most calories aren't necessarily the ones that keep you full the longest. Foods like chips, crackers, and candy are all too easy to eat, and because they don't have a lot of nutrients with staying power, like fiber, you end up wanting more just a short while later.

Choose healthier alternatives to help satisfy your cravings-and keep you from overeating.

Did You Know?

-You'll stay full for 31 more minutes if you choose a piece of toast with peanut butter instead of half a pastry.

-Choose 3 handfuls of popcorn instead of 20 potato chips, and you'll be full for 37 more minutes.


Sources:

1. Holt, Susanne HA, et al. A satiety index of common foods. European journal of clinical nutrition 49.9 (1995): 675-690.

2. Irvine, M. A., J. M. Brunstrom, and P.J. Rogers. Exploring expected satiety for common foods with a novel psychophysical methodology. Appetite52.3 (200(: 839.

3. Schoenfeld, B. J., A. A. Aragon, and J. W. Krieger. Effects of meal frequency on weight loss and body composition: a meta-analysis. Nutrition Reviews73.2 (2015): 69-82.

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7 Reasons You Gained the Weight Back

Hey, there's a great read on "7 Reasons You Gained the Weight Back" over on the MyFitnessPal Blog. Check it out.

Calories in/ Calories Out: A great post from Make Your Someday Today

We've all heard it and many dismiss it for one reason or another but the truth is Calories In/ Calories Out equal success. Check out the podcast Calories In/ Calories Out or simply give it a read then put it into practice; you will see the results.

*http://makeyoursomedaytoday.com/podcast-episodes/

Good Eats, Teriyaki Turkey Rice Bowl

TERIYAKI TURKEY RICE BOWL

author kristin

INGREDIENTS

·       1/2 cup Low Sodium Soy Sauce

·       1/4 cup water

·       2 Tablespoons Red Wine Vinegar

·       2 Tablespoons brown sugar

·       1/4 cup granulated sugar

·       2 teaspoons minced garlic

·       1 teaspoon ground ginger

·       1 tablespoon cornstarch

·       2 tablespoons warm water

·       1 tablespoon vegetable oil

·       1/2 cup diced onion

·       2 tablespoons minced garlic

·       1 pound Ground Turkey

·       1 cup finely chopped broccoli

·       2 large carrots, peeled and grated

·       2 green onions, diced, for garnish

INSTRUCTIONS

1.     Mix soy sauce, 1/4 cup water, red wine vinegar, sugars, garlic and ginger in a small saucepan over medium heat. Stir with a whisk until sugar is dissolved.

2.     In a small bowl, whisk together 2 tablespoons warm water and cornstarch until cornstarch is completely dissolved.

3.   Heat sauce over medium high heat. Slowly whisk in cornstarch mixture and simmer  until thickened. Remove from heat and set aside.

4.  Heat sauce over medium high heat. Slowly whisk in cornstarch mixture and simmer until thickened. Remove from heat and set aside.

5.    Crumble ground turkey and garlic into the pan and cook until turkey is about half cooked. Add grated carrots and chopped broccoli and continue to cook until turkey is no longer pink.

6.    Pour teriyaki sauce over cooked turkey and vegetable mixture and stir. Simmer for about five minutes to combine the flavors.

7.    Spoon meat over rice or noodles. Garnish with green onions and serve immediately.

*Recipe from Yellow Bliss Road

Goodbye Jawbone Up3, it's been great!

Yes, it's a fond but sad farewell to my Jawbone Up3. The tracker works great but the company has decided to get out of the fitness business. This means no more new trackers and no more support for our existing trackers or customer service. The website has closed the online version of their app but you're able to login and download your data via csv file format (please download your historical data asap). As of today the iOS app still works. Yay! I'm hanging on out of sentiment. 😍 I sync my Health data to my Jawbone app and have shelved my band.

Due to the loss, I had to search for another tracker and I danced around the Apple Watch and Fitbit trackers. Although, I really want the Apple Watch Series 3, I settled on the Fitbit Charge 2 because of the sleep tracking feature (Apple Watch does not have a dedicated sleep app or function.) Lately, I've been thinking about that Apple Watch 3 and the Fitbit Iconic 😉 but I'll stick with the Charge 2 because of it actually meets my needs. I'll post a review of the Fitbit Charge 2 soon.

Back to Jawbone, I'm really going to miss the sleep tracking feature, heart rate, steps and exercise tracking, the insights, recipes, food tracking, friends and the partner app integration. It's been great and the trackers (Up, Up2 and Up3) were awesome. Thanks Jawbone for a wonderful product and I'm so sorry that you had to go. All the best in your future endeavors.