Nutritionwise

 

 

 

Friday, October 26, 2012

Nutrition: 10 Appetite Suppressant Foods

 Exercising control over your urge to eat, paired with having the right foods around, will add certainty that you don't go haywire from your diet, but trying to lose weight and controlling those hunger pangs makes it hard.  You may find that you're often  hungry while dieting and wanting to satiate that hunger, you reach for junk food...simple carbohydrates and sugar to satisfy your appetite and before long, negate the diet completely.

Have you given thought to appetite suppressant foods?  They are healthy whole foods which curb hunger, giving you the feeling of fullness, while helping you lose weight. While reading an article by Bhakti Satalkar at Buzzle, I found that these natural foods could be my secret weapon to staying true to my weight loss plan.  Pack these foods for lunch, eat them before or during holiday or special occasion parties, or for just as a snack, between meals.  So, if you'll eating  for a healthier lifestyle or wanting to lose weight, eating foods that suppresses your appetite proves to be useful.....anytime. 

Appetite Suppressant Foods:

1. Almonds: The body uses the pinolenic acid, which the almonds contain, to manufacture hormones, that suppress hunger.
2. Apples: Apples are the best appetite suppressant; the fiber content gives a feeling of fullness and  when chewed well it takes longer to digest. 
3. Berries: My favorite appetite suppressant food are the berries; cherries, strawberries, mulberries, blueberries, raspberries, lychee, etc. They are rich in fiber and are known for their antioxidant properties. Eating a handful of berries will satiate your hunger and you will not feel hungry for a longer period.
4. Chocolate: The bittersweet taste of the pure dark chocolate (not milk chocolate) will give you a very satisfied feeling. 
5.  Citrus Fruits: Fruits like oranges, tangerines, sweet limes, etc. can be had, whenever one is hungry. They are a good source of fiber and it is recommended that you not juice the fruit, but eat the whole fruit for all of the nutrients and fiber, which actually causes appetite suppression.
6. Coffee: Coffee is one of the appetite suppressant foods. You can have a cup or two cups of coffee with non-fat cream. Try to avoid sugar in the coffee.
7. Green Tea: Green tea not only burns fat but also is a very good appetite suppressant food. It stimulates the release of hormones, which are responsible for curbing food carvings.
8. Oatmeal:  By far, one of the best appetite suppressing foods is oatmeal. It is filled with rich fiber and is responsible for giving you a satiated feeling for a longer period.
9. Water: Water helps in keeping the body hydrated and keeps hunger at bay. If you have a glass of water before your meals it will help in suppressing your hunger. Drink a glass of water at least 20 minutes before meals.
10. Whey Protein Powder: Whey protein helps in building muscle mass. The muscle mass burns the fats easily, which helps in weight loss and at the same time it also gives you a feeling of fullness. Add it to milkshakes or smoothies.

The next time you need a power boost for those hunger pangs, reach for some healthy, whole, appetite suppressant foods.  For more of these foods, read more at Buzzle.

Friday, October 12, 2012

Nutritionwise: Eating Better for Less!

Families face many expenses each and every month, and while priorities vary from family to family, one expense that's likely considered a top priority is the monthly food budget.  And, there's no doubt with the economy the way it is, they've felt the pinch. Unlike fixed expenses, like a car loan or mortgage, groceries fluctuate constantly, and it can be a challenge to create the right budget.  Did you know the The United States Department of Agriculture publishes a monthly "Cost of Food at Home Plans."  These Food Plans represent a nutritious diet at four different cost levels; Thrifty, Low-cost, Moderate-cost and Liberal,  and is available to help families set a more affordable monthly food budget for their families.  The goal is to help families adjust their food budgets in this wavering economy, while keeping their family's nutritional needs in place. 

So, just how much should you spend on food each month? After studying the four food plans, look at your finances for more answers. Create a budget and include all of your expenses and any leftover money. Then, allocate 15% of that amount for your food budget. Now, if you have very little money, or none at all, left over, then you need to make some adjustments in your grocery budget itself and consider areas where you might waste food; fast food takeouts, eating out, uneaten foods for lunch or at home, and consider making some changes about how you treat your meals, you could save a lot. Keeping your food budget lower than 15% of your total income is crucial considering most families have other obligations each month. However, we have some tips you can follow, especially if you have a lower income and find it hard to find nutritious foods at affordable prices.

10 Eating Better for Less Tips: 

Use coupons wisely

1. Plan ahead by making a menu for the week and aim to get everything you need in one or two trips to save on gas and impulse buying.
2. Look through your supermarket flyers or online to check for sales and let those drive your menu for that week.
3. Use Coupons for savings, but be aware of coupons for expensive items that may end up costing you more than the store brand of that same item.
4. Choose store brands of the same product. They're often just as good as the name brand and can save you  money.
5. Cook from scratch. Individual ingredients generally cost less than pre-packaged foods. 
6. Use staples as the basis of your diet: Include items such as flour, oil, tortillas, pasta, rice and other healthy plants and grains. 
7. Buy frozen fruits and vegetables to extend the week's meal plan and to maintain nutrition level.  Besides, foods are flash-frozen soon after picking and can be more nutritious than "fresh" items that have sat on store shelves for a while.
8. Maintain a fully stocked pantry of basic ingredients to save on your grocery bill. Check here for a list of some basic pantry ingredients.
9. Purchase a whole chicken and cut it up yourself.  It's more economical than buying separate pieces and you can get a nutrient-packed broth out of it, too.  Freeze pieces that you're not using right away in individual freezer bags. 
10. Get a slow cooker. They not only make cooking a snap, but it allows you to use less expensive cuts of meat to make easy one-pot meals, such as stews and chili.

These tips should get you on your way to eating better without breaking your budget.  The goal is to spend wisely for the food while staying within your budget and still have some left. Now you can save money on food and cooking, and still provide the nutrition your body needs.  Make adjustments where necessary to make it work for you and your family.