Do you ever wonder why you are desperate to eat everything you shouldn’t be eating? Like there’s some switch you REALLY want to have control over? The switch that says you don’t want any more to eat, period. Well, I struggle with it. I’m aware that when we eat the sensors in our body send information to the brain to let us know when we’re full. Which makes me wonder, does everyone’s switch work the same? And are there certain foods that tell the brain we’ve had enough?
Throughout my diet journeys, I’ve read that high-fiber, high-water, and high-protein foods are the most filling. It’s the stuff we know is good for us – fresh fruits and vegetables, chicken and seafood, whole grains, beans and lentils, eggs and yogurt. You’ll notice, if you’ve read my menus, that these are the staples of the plan.
So my research today is telling me: to stay young and live healthy, stick with fiber-containing foods, such as fruits, vegetables, beans and whole grains (naturally low in calories), and lean protein. I remember today that I was going to go back through my menus and check the items I was skipping or altogether avoiding. A diet doesn’t work if you don’t eat what’s on the diet. My diet plan has an “alternatives” list that gives some great suggestion. Among my “problem foods”are yogurt, because lactose-free is hard to find, and deli plates, because I just don’t enjoy them very much Anyway, here are some thoughts:
Beans, beans, the musical fruit … rich in protein and fiber, beans fill you up and are easy on the wallet. But sometimes not so great on my gut (I have to be careful). Anyway, they can be added to salads, in place of noodles in a pasta dish, or add them to soup. If you’re up for it, here a great recipe for under 300 calories.
White Bean Turkey Chili
Ingredients
- 1 tablespoon canola oil
- 2 cups diced yellow onion (about 2 medium)
- 1 1/2 tablespoons chili powder
- 1 tablespoon minced garlic
- 1 1/2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 3 (15.8-ounce) cans Great Northern beans, rinsed and drained (certified gluten-free if necessary)
- 4 cups fat-free, less-sodium chicken broth
- 3 cups chopped cooked turkey
- 1/2 cup diced seeded plum tomato (about 1)
- 1/3 cup chopped fresh cilantro
- 2 tablespoons fresh lime juice
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 8 lime wedges (optional)
Directions
Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.
Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.
Cruciferous Vegetable … the natural detoxifiers. You can add frozen cauliflower to smoothies. Or try broccoli zoodles with bacon. Or just snack on a few.
Canned Tuna … an underrated food in my mind. A good sources of omega-3 and you can add it to a sandwich, or egg salad, or on a cracker. We always have the snack packs on hand – a great snack or lunch substitute.
Chicken … best of the lean proteins. Chicken has a high thermal effect, so it burns calories during digestion. It’s a 2-fer! And I can always sub in a different protein. There are many great ways to fix chicken!
Eggs … eggs are the quick and easy. Low in fat, easy to prepare, fun to add to other things, like salad, or a sandwich. Or just snack on one, hard boiled. I need to be better about keeping them on hand, especially for the trip to the pool.
Oatmeal, the soluble fiber … who even knows what that means. But again, I love oatmeal as breakfast or a snack. The slow-digesting fiber keeps you fuller for longer. If you get burned out on the regular morning oats, google recipes for oatmeal. There are a few thousand! Just avoid the ones that also add cups of sugar!
Nutter butter and other nutty stuff … nuts and nut butters are protein and fiber. But I like the satisfying crunch, texture, and flavor! Referring to the previous paragraph – try adding a small amount of natural peanut butter to oatmeal – it’s yummy!! Almonds as a snack are also a top go-to.
Cottage Cheese or ricotta … great sources of protein in a small package. It’s a really good option on a bagel or toast. My lactose issues are not as badly offended by these cheeses … don’t know why.
That’s it for this cold and snowy day.