Recipes
Lisa's Delicious Oatmeal Protein Pancakes - download here
Lisa's THAI INSPIRED EGGS - download here
From our good friend Jeff at Sport Nutrition Plus!
Many foods can help keep you full longer, keeping you from adding extra calories from snacking. Here are 3 of our favorites:
EGGS
In a recent study from the University of Connecticut, overweight or obese women who ate eggs rather than bagels for breakfast reported greater feelings of satiety during the morning and consumed significantly less calories at lunchtime. Plus their calorie intake remained lower for the rest of the day as well as for the next 24 hours. In a second study where overweight or obese women followed a low-calorie diet that included either eggs or bagels for breakfast, those eating eggs lost 65 percent more weight and reduced their waist measurement by 83 per cent more than those eating bagels.
ORANGES
When it comes to fruits to fill you up, most of you might think bananas would be the number one choice. But according to the satiety index, oranges are almost twice as filling as bananas for the same amount of calories. Oranges may also be more filling because they have a higher fluid content – oranges are 86 percent water compared to bananas which are just 75 percent water – and research shows that foods with high water content can help to improve our satiety because it increases the portion size without adding calories. Plus, oranges have a lower glycemic index than bananas.
OATS
Oats are a wholegrain, which means they contain all three parts of the grain – the nutrient-rich inner germ, the starchy endosperm and the fiber-rich outer bran layer. A wealth of research shows that whole grains can help you feel fuller for longer, mainly because they are high in fiber and starchy carbs. Oats are a good source of a soluble fiber called beta-glucan, which helps to slow down the digestion and absorption of carbohydrates. They also have a low glycemic index, which helps to keep blood sugar levels steady, preventing those dips that leave us tired and hungry again.
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