Healthy Lifestyle Tip ~ Foods That Will Fill but not Fatten You

Healthy Foods that Will Silence the Hunger Button

  1. Oatmeal ~A bowl of this stuff in the morning can keep you going all day. Part of the reason is all the fiber. It fills you up and lets your body absorb the oatmeal’s nutrients more slowly.
  2. Soup ~ The liquid helps fill your stomach but doesn’t add many calories because it’s usually made with a lot of water. Just be sure to go for a broth-based recipe, like vegetable soup or those made with chicken or beef broth. Cream-based soups have far more calories.
  3. Nuts ~ They’re high in fat, which gives them more calories per bite. So that’s bad, right? Not necessarily. The fat and protein in nuts may prompt the body to give off hormones that help you feel full.
  4. Fish ~ It’s a healthy source of protein, which tends to make you feel fuller than carbohydrates. Plus, the omega-3 fatty acids in a lot of seafood — especially fatty fish like salmon — are particularly good at satisfying hunger.
  5. Beans ~ People who eat them are often more satisfied between meals. Over the long term, this may translate into less body fat and a healthier weight. This makes sense: They’re light on calories but packed with protein and filling fiber.
  6. Other foods: avocados, salads, eggs, popcorn.


Healthy Lifestyle Tip ~ Here are 4 Reasons to Eat Oatmeal Every Day

4 reasons to eat oatmeal Every Day

So, what can all of those vitamins and nutrients do for you? Let’s break it down.

1. Lower your cholesterol – Want to keep your heart healthy? Eat oatmeal. Research shows that a daily bowl of oatmeal can lower your levels of total cholesterol and artery-clogging bad cholesterol. (High cholesterol levels can be a contributing factor to heart disease.) Those oats can work pretty quickly, too, notes Czerwony. One study found that people saw significant changes in cholesterol levels after just six weeks of working oat flakes into their daily diet.

2. Improve blood sugar control – Many of the good deeds linked to oatmeal involve a type of soluble fiber known as beta-glucan. Aside from its work on cholesterol, beta-glucan also can slow the absorption of glucose (or sugars) into your blood. The reason? After you eat oatmeal, that beta-glucan breaks down into a gel-like solution that coats your gut. That thick layer of goo naturally slows down how fast sugars enter your bloodstream. Given that, some studies show that oatmeal is an ideal food for someone with Type 2 diabetes. (Other research, however, has been more subdued about the effects of oatmeal on glycemic control.)

3. Promote weight loss – After a meal, oatmeal tends to sit heavy in your belly — and that can help you get lighter. “If you feel full for longer after eating, it’s easier to go from meal to meal without grazing on unhealthy snacks,” says Czerwony. “In the end, that cuts down on extra calories you might consume.” Researchers found that eating oats can reduce:

4. Keep bowel movements regular – Thanks to its fiber-rich makeup, oatmeal can have a definite regulatory effect on your pooping pattern. It packs a double punch, too, with both insoluble and soluble fiber to help move things along. Studies focused on older adults even show that eating oat bran can eliminate the need to take laxatives to relieve constipation, which often becomes more of an issue with age. “Oatmeal can really help with digestion and your gastrointestinal health,” notes Czerwony. A half-cup of oats contains about 4 grams of dietary fiber. To put that number in perspective, your daily fiber target for good gastrointestinal health should be between 25 grams and 35 grams.


Healthy Lifestyle Tip ~ Looking to Eat a Healthy Breakfast?

3 Healthy Breakfasts to Start Your Day

1. Overnight oats

Overnight oats are an easy breakfast option that requires no prep time in the morning. Plus, they’re made with basic ingredients that won’t break the bank. Oats are also a good source of beta glucan fiber, which may help lower your cholesterol levels and reduce your risk of heart disease (1Trusted Source). There are tons of overnight oat recipes on the internet, but I especially like these basic banana overnight oats.

2. Loaded avocado toast

Avocado toast can be a nutritious breakfast, as avocados are a good source of healthy fats and very filling. Start with a toasted slice of 100% whole grain, rye, or sourdough bread. In a small bowl, smash together half of an avocado with some lime or lemon juice. Spread this on top of the toast. For a protein boost, add one or two eggs, or smash white beans into the avocado for a vegan option. Top with crumbled cheese, chopped nuts, seeds, baby greens, or cherry tomatoes.

3. Yogurt and fruit parfaits

Yogurt provides calcium, an important mineral for strong bones, making it a great addition to your breakfast (2Trusted Source). Yogurt parfaits are enjoyable for both kids and adults, and you don’t even need a specific recipe to make them. If you have some time in the morning, set out Greek yogurt, fresh fruit, granola, nuts, and seeds for your family to make their own parfaits. To keep the added sugar content low, use plain yogurt and granola that doesn’t contain a lot of sweeteners.You can also prep the parfaits in advance. Put them together in individual jars and keep them in the fridge.


Healthy Lifestyle Tip ~ Oatmeal is a Great Way to Start the Day

Oatmeal is a Healthy Way to Start the Day

I make overnight oatmeal. I take a half cup of a high protein oatmeal (10 grams of protein) and add a third cup of ground flax seed flour. I add some goji berries aad raisons, stir in sufficient water, stick it in the fridge, and, boom, when morning arrives, my oatmeal is ready to go.

Here’s some info from Healthline regarding the benefits of oatmeal:

Oatmeal is made from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lowercholesterol and glucose levels, and also has antioxidant and probiotic properties. Because of the way the body processes oats, they will also leave you feeling full for longer, reducing the temptation to snack mid-morning.

Oats also provide:

  • iron
  • B vitamins
  • manganese
  • magnesium
  • zinc
  • selenium

In addition, they contain around 10 grams (g) of protein per cup (81 g) of dry oats. To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs. Alternatively, mix raw oats with dried fruit nuts, seeds, coconut, and other ingredients for a homemade muesli. Oats are suitable for people with celiac disease or a gluten sensitivity, but you should choose oats that have been certified gluten-free due to a risk of cross-contamination.


Today’s Health Tip ~ Is What You are Eating Aging You?

What you put on your plate might affect what you see in the mirror. But a few tweaks to your dining habits can go a long way to keeping your skin youthful and your body healthy.

Foods That Age Your Skin

  1. Potato chips and french fries. Anything that’s deep-fried in oil can add to inflammation throughout your body. Especially avoid trans fats. It can raise your LDL “bad” cholesterol and lower HDL “good” cholesterol, which increases your risk for heart disease. Check food labels on baked goods and crackers, and avoid “partially hydrogenated oils” and “vegetable shortening.”
  2. Doughnuts and sugary pastries. They’re packed with sugar, which Giancoli says may be linked to the development of wrinkles.
  3. Hot dogs, bacon, and pepperoni. Processed meats are usually high in saturated fats and have nitrates in them. Both of those can lead to inflammation.
  4. Fatty meats. These are also high in saturated fats. The key with meat is to keep it lean. Tenderloin cuts tend to be leaner. Look for ground beef that is at least 95% lean. Ground turkey breast and chicken breast are other lean options.
  5. Alcohol. Moderate drinking may be good for your heart, but heavy drinking can rev up the aging process. “Moderate” is one drink per day for women (such as a 5-ounce glass of wine or 12-ounce glass of beer) and two drinks for men.

Foods that Make You Look Good

Go for a Mediterranean-style diet, Harlan says. Vegetables, fruits, whole grains, low-fat dairy, and lean protein can help fight inflammation and keep you looking your best, he says.

Eat whole foods that are closest to their natural state as possible, says Giancoli. For example, instead of apple sauce, try a fresh whole apple.

  1. Romaine lettuce. It’s high in vitamins A and C, which curb inflammation. Also try broccoli, spinach, arugula, watercress, escarole, and endive.
  2. Tomatoes. They’re rich in a nutrient called lycopene. So are watermelon, grapefruit, guavas, asparagus, and red cabbage.
  3. Lentils and beans. These are good sources of protein and are loaded with fiber and nutrients. Try black beans, split peas, limas, pintos, chickpeas, and cannellini beans.
  4. Healthy Protein. Your skin is essentially made of protein, so if you don’t get enough healthy protein in your diet, your skin will reflect that,” Giancoli says. “Along with fish, beans are a great way to get it.”
  5. Oatmeal. Whole grains such as oatmeal, whole wheat breads and pastas, brown rice, and quinoa help curb inflammation.


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