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Want to lose or maintain your weight, but are constantly hungry? You may not be eating enough protein throughout the day. Your 2 Week Challenge: Eat protein with every meal, including snacks.
What is protein?
Like its macronutrient counterparts fat and carbohydrate, protein is a complex compound built out of amino acids. Every single tissue in the body requires protein to function, including bones, muscles, and organs. Proteins are also hormones, enzymes, and antibodies -- all of which are needed to keep our bodies working like they should. And just like fat and carbohydrate, protein can provide energy.
Protein and Hunger
Protein is the key to warding off hunger because of its ability to slow down stomach emptying, allowing nutrients to slowly enter the bloodstream. This prevents your blood sugar from spiking then crashing. Studies have also shown that protein may act to decrease appetite, which is helpful for individuals trying to lose weight.
For more on how protein keeps you full, check out this great article from HealthCastle.com.
So how much do you need to eat?
While protein needs are different for each person, most likely the answer is less than you may think.
While intense athletes, children, pregnant and lactating women, and critically ill people have increased protein needs, the Dietary Guidelines recommends adults between the ages of 19 and 70 consume about 0.8 g of protein per kilogram of body weight per day. (Tip, to calculate you weight in kilograms, simply divide your weight in pounds by 2.2).
It’s important to note that the body cannot store protein and can only process a certain amount of protein at a time. This means that the best way to keep your body full and healthy is to spread out your protein intake. Aim for eating one low fat source of protein at each meal, including snacks.
Low Fat Sources of Protein
3 1/2 oz Turkey or Chicken breast (no skin) = 30g protein
3 1/2 oz Salmon= 21g protein
1/2 cup Tofu = 20g protein
3 tbsp Almonds= 19 g protein
8floz Fat-free plain Greek yogurt = 23g protein
1/2 cup Cooked soybeans = 14g protein
1/2 cup Low-fat cottage cheese = 14g
3 1/2 oz Shrimp = 12g protein
1 large Egg = 6g protein
1/2 cup Cooked lentils = 9g
Low-fat or fat-free dairy products are also good sources
Food Envy: Stuffed Sweet Potatoes with Chipotle Bean and Corn Salad
From Alaska From Scratch
Not only are these stuffed sweet potatoes pretty to look at, they are packed full with protein, vitamins, minerals, and fiber!
Perfect for a dinner for one or the whole family, these potatoes are a healthy, filling, and budge-friendly option. Each part can also be made separately, making for a quick to assemble lunch.
Once you've tried this recipe, experiment with different flavor combos. IN the winter I love to stuff my sweet potatoes with a veggie bean chili.
This week's nutrition tip is all about saving money and calories as well as being a tool for living a healthier lifestyle. Find out why we love the Misto Olive Oil Sprayer!
A favorite of the Mediterranean diet, Olive oil has numerous health benefits:
It is one of the best sources of monounsaturated fats, giving it the power, when combined with an overall low saturated and trans fat diet, to lower your bad cholesterol (LDL).
Also thanks to the monounsaturated fats, it may help regulate insulin levels and blood sugar
Contains compounds that can help lower blood pressure
May have a protective effect that slows cognitive decay
The benefits are far from groundbreaking news: For years nutrition experts and doctors have been advocating olive oil's numerous health effects, but when you're trying to lose weight, those calories in olive oil can become an issue.
So what to do? Misto!
Simply pour olive oil into the sprayer, screw the top on, and press to spray.
3 Reasons to Buy a Misto Sprayer
Saves money. A Misto sprayer costs around $10.00 depending on where you buy it, and once you have it you can reuse it over and over again as long as you keep it clean. Olive oil cooking spray costs about $3.00/bottle. Save money by buying olive oil in bulk then filling up your Misto as needed.
Saves calories. One second of spraying supplies about 10 calories. Compare this to a tablespoon "splash" of olive oil, which would be approximately 100 calories.
Not just for olive oil. The Misto can also be filled with vinegar, other types of oils, lemon juice, and lime juice, making it a versatile cooking tool.
Chances are if you're from the West coast fish tacos are synonymous with summer. Low in calories and big in flavor, fish tacos are a perfect summer meal. Find out why this recipe is among our slimming summer favorites.
For a long time I've hated cooked fish (sushi on the other hand I could eat every day). It all goes back to being a kid and bolting from the fishy smell coming from the kitchen. Ever since, I stay far away from anything that smells or tastes "fishy". That is until about a week ago. I was out to dinner, browsing the menu, when I spotted fish tacos with an avocado cream sauce. I don't know if it was the idea of ordering something light or the avocado sauce that persuaded me, but I decided to take a chance and order the tilapia fish tacos. The tacos arrived, no fish smell present. I took a bite and no fishy taste! I was amazed and my taste buds were happy.
The purpose of this story is to show that even people who don't like "fishy" fish can learn to love fish tacos. The secret is going with a mild fish, which is why this week's recipe is Blackened Tilapia Baja Tacos from Cooking Light.
5 Reasons Why You Should Make these Tonight:
The American Heart Association recommends eating fish twice a week for a healthy heart
Tilapia is low in calories, clocking in about 112 calories per 3 oz portion
While low in calories, it packs a serious protein punch with 23 g of protein per 3 oz! So not only is it light, but it will keep you full as well
Tilapia is an excellent source of vitamin B-12, omega-3 fatty acids, selenium, and potassium
The jalapeno sauce plus the avocado on top supply even more vitamins, minerals, and healthy fats. Also doesn't help that the sauce is addicting!
If you really don't like cooked fish, this recipe would also be delicious with seared ahi tuna or grilled shrimp.
Blackened Tilapia Baja Tacos
Adapted from Cooking Light
What You Need:
1/4 cup 0% fat plain Greek yogurt
2 T fresh lime juice
1-2 jalapeno peppers, seeded and chopped
1 cup thinly sliced white onion
1 1/2 tsp paprika
1 1/2 tsp brown sugar
1 tsp dried oregano
1 tsp garlic powder
1/2 tsp salt
1/2 tsp cumin
1/4 tsp red pepper flakes
4 6-oz tilapia fillets
1 T canola oil
8 6-in tortillas (use corn tortillas to if GF)
1/2 ripe peeled avocado, thinly sliced
4 lime wedges
What to Do
Combine yogurt, lime juice, and jalapenos in food processor. Process until smooth, then combine jalapeno mixture with onion in a small bowl.
Combine paprika, brown sugar, oregano, garlic powder, salt, cumin, and red pepper flakes. Sprinkle evenly over fish.
Heat oil in skillet over medium-high heat. Add fish to pan and cook 3 minutes on each side until done
Warm tortillas, then divide fish, onion mixture, and avocado evenly among tortillas
Happy Eating :)
-Kelli Swensen
Image from http://www.myrecipes.com/recipe/blackened-tilapia-baja-tacos-50400000110429/
Today’s nutrition tip is all about learning what kind of snacker you are. Once you figure out if you’re a volumizer or are all about the quality, you can begin to make lasting progress on your journey to better health.
One of the biggest problems with the American diet is that we've become a society of compulsive eaters. Whether we’re at work, studying, or watching TV, we seem to constantly be munching. While a handful of pretzels may not seem like a lot at the time, a handful of pretzels everyday (usually multiple times throughout the day) adds up. So, to lose weight one of the first places to cut down is snack time. This doesn't mean stop snacking all together, but rather give snack-time a makeover.
First change: frequency.
One or two snacks a day is perfectly normal, and for many people necessary, but snacking more than that, when you’re also eating three meals a day, can hinder your weight loss efforts. Next time you go to reach for a snack stop and think: are you actually hungry or is there another motive? Have you just gotten into the routine of snacking during TV or work? Or are you eating because you’re stressed or bored. If you’re not hungry, chances are that taking a walk, drinking some water or tea, or finding something to be busy with will cause those cravings to disappear.
If you really are hungry, it might be worth looking at what you've eaten so far that day. Chances are your previous meals and snacks were primarily refined carbohydrates, which fail at keeping you full for long. Your answer may be to change what you’re eating for breakfast and lunch. Make sure both meals are balanced, containing a fiber-rich carbohydrate, a lean protein, and a healthy fat. By eating nutritious, filling meals, you may notice you aren't hungry as often.
Second change: content.
This is where it’s important to figure out if volume or quality is more effective in curbing hunger.
Volume: People who are “volumizers” are those that eat with their eyes. They associate bigger portions with being full, so regardless of how many calories they’re eating, they only feel full after eating a large volume of food.
Healthy Snacks for Volumizers:
Carrot sticks, plain or with hummus (I even like to dip them in salsa)
Air-popped White Popcorn with about a tablespoon of nuts mixed in. Sprinkle on garlic powder or other non-salt seasoning for flavor
Salad packed with lettuce, chopped vegetables, sprinkled almonds or sunflower seeds, and 1 T of homemade salad dressing or vinegar and oil
Celery sticks and pepper slices dipped in salsa
Quality: Unlike volumizers, some people can be satiated with smaller portions as long as the food is rich-tasting.
Healthy snacks for Quality Lovers
Apple slices or grapes with reduced-fat cheese slices. The Laughing Cow makes light, portioned cheeses perfect for snacks!
Square of good-quality dark chocolate
¼ cup of trail mix
1 hard boiled egg with 1 slice whole-grain toast
8 oz chocolate milk made with skim or almond milk
0% fat plain Greek yogurt topped with berries
1 small homemade whole wheat muffin spread with 1 tsp nut butter or 1 T Greek yogurt
Small granola bar, preferably homemade
Learning your eating style is just another part of becoming a mindful eater. Not sure which category you fall into? Try keeping a food journal and see if any trends emerge. Check out our previous post on how and why to journal!
A few years ago, salads were thought of as boring weight loss food. While they are still great options for people looking to lose some pounds, salads have become flavorful, filling, nutrient-powerhouses. Much of this is due to the growing popularity of super foods, like quinoa, kale, and avocado that pack a serious nutrition punch while also going great with a variety of fruits, vegetables, nuts, and proteins.
4 reasons to eat salads for lunch or dinner this summer:
1. Nutritious
Let’s start with the obvious. With so many ingredient options comes a variety of nutrients. The base of most salads is vegetables, which provide many vitamins, minerals, and hunger-fighting fiber. Add in some whole grains and fruit for healthy carbohydrates; beans, tofu, quinoa, edamame, salmon, chicken, and even nut butters are all great options for providing long-lasting fullness due to their protein content. Top the whole thing off with homemade salad dressing, nuts, or low-fat cheese to get in some healthy fat.
Having a source of fat with your salad is important! Vitamins A, D, E, and K are fat-soluble vitamins, meaning they need fat in order to be absorbed by your body.
2. Customizable
In addition to being in full control over your ingredients, picking your favorite flavors and textures, salads can also be made to meet your personal nutrition needs. For the athlete looking for post-workout fuel, add in some quinoa, chickpeas, or grilled chicken breast for muscle-repairing protein. Deficient in calcium? Use kale as your base and sprinkle on low-fat cheese and almonds. Think of your ingredients in terms of what they will offer you nutritionally. And remember: the more variety of foods, the more nutrients you’re eating.
3. No cooking required
While you can most certainly grill up some veggies or boil wheatberries, cooking is not required in order to make an awesome salad. Great news if you don’t want to heat up your kitchen!
4. Portable
One of the great things about summer is constantly being on the go. From picnics to the beach or even to work (not as fun), it’s nice to have some healthy options that can easily be made ahead of time and bring them with you. Mason jars or even empty, cleaned out yogurt tubs make for great individual salad containers. Of course, you can always throw your salad into Tupperware and head out as well! Just be sure to pack an ice pack if you have any ingredients that could spoil.
Here are my 3 favorite summer salads from Oh She Glows to give you some inspiration! (All pictures are from Angela's blog)
Heat Wave Summer Salad with Cinnamon Maple Dressing
Long Weekend Grilled Salad with Maple Lime Dressing
High Protein Quinoa Almond Berry Salad with Maple Balsamic Dressing
One of the tools used most often at NutritionRx is a food journal – and it’s not just for clients trying to lose weight. There is a misconception out there that only people trying to shed some pounds write down what they eat. In reality, food journals are more about mindfulness than calorie tracking. In fact, you don’t have to count calories at all to have a journal. There are many reasons to keep a diary; we have 5 of them listed below:
5 Reasons to Keep a Food Journal
1. Notice if you need to switch things up.
A key aspect of a nutritious diet is variety. It’s easy to get stuck in a rut of eating the same foods every day and not even realize it. Varying what you eat is important because every food supplies different nutrients, so the more types of food you consume, the more nutrients you’re giving your body.
2. Help prevent blood sugar spikes.
Find yourself constantly hungry shortly after a meal? While you may not have eaten enough food during the meal, the more likely reason is you didn’t eat foods with filling power. Carbs are great for instant energy, but they can also cause nasty insulin spikes, which will cause you to feel hungry an hour after eating. Take a look at your journal and see what you’re eating. Try swapping out the sugary and refined carbs for whole grains or vegetables. Also take a look at your meals and snacks to make sure you’re getting protein at each of them. Protein will keep you full much longer than carbs alone.
3. See why you’re eating.
As we’ll point out later in the post, part of keeping a food journal is writing down why you’re eating and the emotions you feel before, during, and after eating. For many of us, eating is a response to being bored, stressed, sad, or even really happy. By figuring out what triggers you to eat, you will learn to distinguish actual hunger from emotional hunger.
4. Detect situations that lead to overeating.
Another category in a food journal is where you ate. Social situations like going out to eat with friends or holiday parties are notorious for causing people to eat more than they would normally. While less obvious, watching TV or being on the computer while eating also trigger overeating. What do these two situations have in common? Distraction. When we’re distracted while eating, we tend to not notice internal fullness cues and continue eating until we’re stuffed. A food journal can help you become better aware when eating in these situations.
5. Help you sustain lifestyle changes.
Food journaling will help you become more mindful about when, where, and what you’re eating, leading to a healthier relationship with your body and food.
How do you food journal? There are 5 essential categories to a food journal plus an optional one.
1. What time you ate
2. What you ate
3. Where you ate
4. Why you ate
5. How you felt before, during, and after eating
For individuals trying to lose or monitor their weight, writing down how much of the food you ate may be helpful.
However, if you have or are currently struggling with disordered eating, DO NOT record calories or exact portions unless asked to do so by your registered dietitian. Remember: the goal of a food journal is mindfulness, not calorie tracking or restricting.
Head over to NutritionRx.com to download a PDF of the food journal we give to our clients.
One of the latest health trends is one we at NutritionRx are very excited about: Green Smoothies. Read on to find out why we love them and get our 6 Essential Tips for Making Green Smoothies
Looking for a nutritious, filling, and easy-on-the-stomach breakfast? Green Smoothies may be just what you're looking for!
Here are the 5 Reasons we Love Green Smoothies:
They are packed with vitamins, minerals, and phytonutrients. Since you are consuming both fruits and vegetables, you are getting a variety of nutrients. Depending on your ingredients, your smoothie could contain vitamins A, C, E, and K as well as important minerals like Magnesium, Zinc, Potassium, and Calcium (kale is a very good source of calcium!).
They are easily digestible When you blend produce, the cell walls inside are ruptured, allowing for the nutrients they contain to be easily digested and absorbed. Green smoothies are perfect for waking your digestive system up slowly, so if you usually have GI issues after eating breakfast, try swapping your morning toast with a green smoothie
They can help ward off disease. Leafy green vegetables fight against aging and disease by reducing inflammation in the body.
They keep you full. By blending whole fruits and vegetables, you are getting lots of fiber. Fiber is great not only for keeping you full, but also helps detox your body.
They provide your daily needs of 2-3 cups of leafy green vegetables. It can be hard getting in a variety of vegetables throughout the day. By starting off with a green smoothie, you are insuring you meet your daily requirement of green vegetables.
6 Essential Tips for Making Green Smoothies
Start slowly. The first time you make one, only add about 2 handfuls of greens to adjust to the taste. The more you get used to the flavor, you can start adding in more leafy greens.
Start basic. Spinach is very mild in flavor, making it a great green to try first. After a couple smoothies, try adding in other greens, such as kale, for nutrient variety.
Use a good blender. The better your blender, the less you'll taste the texture of the greens. If you don't have a good blender, try ripping up the greens before adding them to your smoothie.
Blend greens and liquids first. For best texture, place your greens and whatever juices or milks you're using in the blender first. Blend until the greens reach desired texture, then add in the rest of your ingredients.
Use a mix of frozen and fresh fruit. While not necessarily essential, frozen fruit allows you to skip ice cubes, which can water down your smoothie. Plus, many frozen fruits provide a creaminess that I just love.
Include a protein source. Green smoothies should be filling as well as nutritious. Having protein in your smoothie will help you make it to lunch without needing a snack. Protein ideas include brown rice or whey protein powder, all natural peanut butter, or chia seeds.
Not sure what to put in your first green smoothie? Try one of our favorites that we featured in last week's Food Envy post. The peanut butter and bananas will make you forget it's healthy.
One of the latest health trends right now is Green Smoothies. Go onto Pinterest, Tumblr, Twitter, Facebook, you name it, chances are you'll see a recipe for one. While the idea of putting greens in a smoothie may seem intimidating, this recipe from Eating Bird Food is far from scary and very tasty.
When I first saw a post for green smoothies a couple years back, I immediately decided that I wanted to be like my favorite bloggers and start every day with a healthy dose of greens. Unfortunately, my first attempt was with a very cheap, very bad blender that left the spinach completely untouched. Needless to say I didn't get passed the first sip.
I tried again later with a slightly better blender, but I got overly excited and added WAY too much spinach for a novice green smoothie drinker, plus I also didn't chop it up at all. Again, the smoothie went straight down the drain.
Finally, about a week or so ago I gave it another chance after reading some tips and tricks. And guess what? I actually drank it. The entire smoothie. And made it again that week.
My tips for making a smooth green smoothie are coming up in another post. Except one: try out this recipe first. Honestly. It is so smooth and creamy that by your second or third sip you'll forget it's healthy.
Looking at the ingredients, this smoothie will definitely fill you up! The vitamins and minerals from the spinach combined with the protein from the protein powder and the fat from the peanut butter work to keep you nutritiously full!
Creamy Green Smoothie
From Eating Bird Food
What You Need:
1/2 Frozen Banana
1 Tablespoon Organic Peanut Butter
1 Scoop Vanilla brown rice or whey protein powder (I like Warrior's Blend Vanilla)
3/4 Cup unsweetened Almond milk
1/4 Cup ice-cold water
2 Handfuls of Baby Spinach
What You Do:
Place spinach, almond milk, and water in blender and blend until combined
Add in banana half, peanut butter, and protein powder. Blend until smooth and creamy
2 Week Challenge: Take Control of Your Night Eating Syndrome
Do you find yourself often unable to sleep and sneaking into the kitchen in the middle of the night to eat? Then in the morning, you have no appetite for breakfast? You're not alone. Night Eating Syndrome is a very real eating disorder that often goes undiscussed. We think it's time to bring it into the light and onto the radar of Americans.
What is Night Eating Syndrome?
While not officially recognized as an eating disorder, NES is a very serious disordered eating syndrome that, like other eating disorders, affects both the mind and body.
NES is NOT binge eating disorder. While there are similarities in that people with both disorders tend to be overweight or obese and do not purge, NES differs in the amount of and time of day that calories are consumed. There are 4 main characteristics of NES:
About 35% or more of daily calories are consumed after dinner
Food is eaten rapidly and often in secret
Wake up frequently throughout the night to eat
Little to no appetite in the morning
As with any disordered eating syndrome, these characteristics may slightly differ with each individual. However,disruption of sleep in order to eat and feelings of shame and guilt are present in the majority of cases.
So what's the problem? Our bodies have a circadian rhythm that controls when we sleep and eat. When our rhythm is functioning, we get the sleep we need and eat throughout the day to keep our metabolism going -- in essence, our bodies are happy. But when we disturb this rhythm, we put our bodies into an unhealthy, sleep-deprived state.
NES can contribute to development of chronic disease, such as diabetes, hypertension, and cardiac problems. In people who are overweight, overtime NES may lead to weight gain resulting in obesity. This extra weight strains not only your body, but your self-esteem as well. This added stress and negativity then manifests itself in a stronger desire to eat, trapping you in a vicious cycle.
Good news? You don't have to stay stuck! While there are many theories on the etiology of Night Eating Syndrome, including hormonal imbalances, the key for getting better is taking control of your night eating habits.
5 Tips on Taking Control
1. See a registered dietitian. Sounds like a cop-out, but seriously, NES is largely a mental disorder, so having an expert to talk to and lean on is essential. At NutritionRx we combine the nutrition advice you need to eat better with the psychological and emotional support to overcome your disorder.
2. Identify your behavior. In order to take control of your disorder you have to first admit to yourself what's going on. While eating a couple slices of pizza at 3 am may have been normal in college, as an adult, waking up multiple times throughout the night to secretly grab a slice or two is not.
3. Begin to recognize triggers. Keep a journal recording what and when you eat as well as the emotions you felt before, during, and after eating. Also notice if you are actually hungry when you eat or if it's more a desire or craving to eat.
4. Along with recognizing triggers, if you're on a diet, take a look at how much you're eating throughout the day. You may find that you are restricting so much in the morning and afternoon, that by bedtime your body is starving. Try eating a full meal at both breakfast and lunch to see if it helps.
5. Know that you do have control. While you may feel powerless against your cravings, as you begin to identify triggers and understand the emotional reason behind your Night Eating Syndrome, you will feel more confident and in control of your eating habits.
You are not alone! Come see one of our expert registered dietitians to make the final step in overcoming your Night Eating Syndrome.
This mouth-watering image is from Give Me Some Oven
This is one of those recipes that I have made almost every month. It's filling due to the lean protein, while the hummus provides a creaminess that is easy on the waist-line. Add in the vegetables at the bottom, and you have an easy nutritious meal (with limited dishes!). Low in carbs and high in protein and vegetables, this dish is perfect for eating light during the summer!
As much as I wish I could tell you that I'm the mastermind behind this dish, I was actually inspired by a recipe I found on Give Me Some Oven. While the original recipe is very tasty, I like to add my own homemade spin to it by using homemade hummus.I also use a red pepper instead of the onion in the original recipe since onions don't set well with my stomach.Feel free to add or change the vegetables based on preference.
Afraid of making hummus? I was too. I tried countless hummus recipes and could never get it right, that is until I found this recipe from How Sweet Eats. The secret? Forget about buying tahini and use corn instead! Also, to get that store-brand, smooth consistency peal each chickpea. Doesn't sound fun? Grab a cooking partner and trick convince them to do it for you ;)
Hummus Chicken
Adapted from Give Me Some Oven
What You Need:
3 large chicken breasts
1 batch of homemade hummus (recipe below), or one container of hummus (I recommend buying a flavored or spiced kind)
1 large zucchini, cut into rounds
1 summer squash, cut into rounds
1 red pepper, cut into strips
Dash of black pepper
A little lemon juice
What You Do:
1. Preheat your oven to 375
2. Place your cut vegetables in the bottom of a sprayed 9 x 13 pan and sprinkle some lemon juice and black pepper over them.
3. Cut each breast in half so that you have 6 thin slices
4. Arrange the chicken over the veggies and spoon the hummus over each breast. Once covered to your liking add a squeeze of lemon juice over the hummus-covered chicken breasts.
5. Place in oven for 35-40 min, until the chicken is cooked through
For serving: Many nights one piece of chicken and some vegetables are enough to fill me up. But for times when I'm extra hungry or making dinner for more than just myself I will add either a whole wheat coucous blend or baked sweet potatoes. A light, quinoa salad would also be a great addition.
Image from How Sweet Eats
Homemade Hummus
Adapted from How Sweet Eats
What You Need:
1 can organic chickpeas
1/2 cup sweet corn
1-2 Tablespoons olive oil (the original recipe calls for 3-4 Tablespoons, but I never end up needing that much)
Spices of your choosing. Get creative! I always love adding some roasted garlic, black pepper, cumin, and a dash of Cajun seasoning to mine. Also great to add: roasted jalapenos, roasted red peppers, or sun-dried tomatoes
What You Do:
Wash the chickpeas, then remove the skins
If roasting garlic, peppers, or jalapenos, do so now by broiling in the oven.
Add chickpeas, corn, and any roasted vegetables you're using. Blend until combined, then slowly add in the olive oil. Pulse a few more times, then add in seasonings. Continue to pulse, taste, and season until it reaches desired consistency and flavor.
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