10 Most Filling Foods - Potatoes

This article, as are the others in this series, was found in the Ladies Home Journal April 2014. The article is by Sally Kuzemchak, R.D. Once every dieter's sworn enemy, spuds are actually a secret weight-loss weapon. WHen researchers from the University of Sydney, in Australia, ranked 38 different foods-from apples to ice cream-based on their satiety, the humble boiled russet potato came out on top. That may be because potatoes are rich in fiber and resistant starch. How to add them to your menu: The potatoes in the study were pelled, but you'll get even more filling fiber by leaving hte skin intact. Just be warned. All bets are off when you start frying them. French fries were rated less than half as filling as regular potatoes.

10 Most Filling Foods - Walnuts

This article, as the others in this series, was found in the Ladies Home Journal April 2014. The article is by Sally Kuzemchak, R.D. You'll curb your appetite for lunch if you add walnuts to your breakfast according to research published in the hournal Obesity. People who ate an AM meal that included about 1.7 ounces of walnuyts (that's roughly 21 walnut halves) reported being less hungry at lunchtime than those who didn't have walnuts. Walnuts are so filling, in fact, that even though they're high in calories, people who add them to their diet don't end up gaining weight, according to research published in the British Journal of Nutrition. How to add them to your menu: Because they're high cal, measuring or counting out your portion is key. Walnuts make a great snack and you can even blend them into a smoothi--they add a thickness and richness that gives the typical smoothie a lot more staying power.

10 Most Filling Foods - Peas

This article, as the others in this series, was found in the Ladies Home Journal April 2014. The article is by Sally Kuzemchak, R.D. They may be small, but they're mighty when it comes to nixing hunger pangs. That's because peas are loaded with protein--about 8 grams per serving. (Split peas contain about twice as much!) A study conducted at the Nestle Research Center found that pea protein decreases your appetite even better than protein from eggs. How to add them to your menu: Researchers discovered that pea protein had the biggest impact on hunger when eaten 30 minutes before a meal,not with the meal. "That's enough time to activate the hormones that tell your brain you re getting full," explains Dave Grotto, RD, author of the Best Things You Can Eat. Eat a green salad sprinkled with peas or sip a small cup of split pea soup a half before dinner to get the effect.

10 Most Filling Foods - Mushrooms

This article, as the others in this series, was found in the Ladies Home Journal April 2014. The article is by Sally Kuzemchak, R.D. A study published in the journal Appetite showed that people who ate ground white button mushrooms instead of meat at lunch (in dishes such as lasagna and sloppy joes) consumed 420 calories less than those those who ate the same lunch made with meat--and they reported that their meal was just as tasty. The key: Ground mushrooms take up the same volume as the ground meat but are much lower in "energy density" --that's the amount of calories a food has per weight. Mushrooms have only 21 calories per cup compared to more than 250 for lean ground beef. How to add them to your menu: Mushrooms can easily pinch-hit for ground beef. Finely chop them and use in recipes for lasagna, chili and burritos.

10 Most Filling Foods - Avocado

This article, as are the others in this series, was found in the Ladies Home Journal April 2014. The article is by Sally Kuzemchak, R.D. \ If snacking is your weakness, eating avocado's might help curb your habit. Adding half an avocado to a midday meal reduced overweight people's desire to eat by 40 percent after three hours and by 28 percent after five hours, according to researcher at Loma Linda University. Though that half avocado adds about 110 calories to your lunch, you'll ultimately save many more if you're able to resist higher-calorie afternoon snacks. How to add it to your menu: Add avocado slices to your sandwich instead of mayo or toss them into a salad. Love quacamole? Make a quickie version by mashing half an avocado with a squeeze of lime and a sprinkle of garlic powder. SErve with veggies for dipping.

10 Most Filling Foods - Popcorn

This article, as the others in this series, was found in the Ladies Home Journal April 2014. The article is by Sally Kuzemchak, R.D. Popcorn is a surprisingly good source of whole grains, with only 30 calories per air-popped cup. In a study published in Nutrition Journal, people who ate six cups of popcorn reported felling more satisfied than those who snacked on a cup of potato chips. They also consumed fewer calories when served a meal afterwards. That's because popcorn is big on volume, which your brain registers as being more filling. How to add it to your menu: Skip oil and butter and sprinkle your popcorn with nutritional yeast instead. At just 20 calories a tablespoon, it's loaded with B vitamins and adds a great cheesy flavor. (Ellouise: I absolutely LOVE popcorn this way!)

10 Most Filling Foods - Raspberries

This article, as the others in this series, was found in the Ladies Home Journal April 2014. The article is by Sally Kuzemchak, R.D. All fruit kills hunger because of its high water content, which activates stretch receptions in your stomach that send an "all full" signal to your brain. It's also loaded fiber, which soaks up water and swells as it moves through your digestive system, making you feel satisfied. Raspberries are the reigning fiber champs at a whopping 8 grams per cup., Add them to your morning oatmeal and you'll score about a third of your fiber for the day before lunchtime. How to add them to your menu: Eat fruit whole instead of juicing it, which removes the fiber. If fresh berries aren't available, pick up a bag of frozen ones (kust make sure they don't contain any added sugar). You can actually eat them right out of the bag-they're little bites of sorbet!

Raw Mango Avocado Noodle Salad

I found this recipe from Fully Raw Kristina and it is so yummy! Her blog address is below. Raw Vegan Mango Avocado Noodle Salad! Delicious, sweet, simple, and sassy recipe that you will love! http://youtu.be/uIpIHGfSSeo Ingredients: 5-7 zucchinis 4-5 mangoes 3-4 green onion tops 1 Tbs. fresh rosemary 1/3 an avocado Directions: Use a Spiralizer to spiralize your zucchinis and place them in a bowl. Then, blend the rest of the ingredients and pour the mango dressing over your noodles. Mix in together and top with some green onions or chives. Enjoy this amazing dish!

10 Most Filling Foods - Brussels Sprouts

This article, as the others in this series, was found in the Ladies Home Journal April 2014. The article is by Sally Kuzemchak, R.D. 3. Brussels Sprouts: One cup of cooked sprouts contains about 4 grams each of hunger-squashing fiber and protein for just 56 calories. How to add them to your menu: Trade regular salad greens for shredded sprouts tossed with your favorite dressing (thinly slice them yourself or pick up a package of pre-shredded sprouts in the produce section).

10 Most Filling Foods - Fish

This article, as the others in this series, was found in the Ladies Home Journal April 2014. The article is by Sally Kuzemchak, R.D. 2. Fish: Fish is more filling main course than beef or chicken. In a study published in the European Journal of clinical Nutrition, people who had fish for lunch ate 300 fewer calories at dinner and reported feeling just as satisfied than they did when they had beef. researcher theorize that fish is so satisfying because it takes longer to digest than chicken and beef and it may raise levels of the neurotransmitter serotonin, a natural appetite suppressant. How to Add it to your menu: To save on calories, choose grilled, poached or broiled fish instead of fried. Cod was used in the study, but fattier fish like salmon and tuna offer bonus heart-healthy omega-3 fats. (Ellouise says: I'm a vegetarian, so I don't eat fish but, since it's in the article, I've included it.)

10 Most Filling Foods - Beans

These 11 blogs are from the June 2014 issue of the Ladies Home Journal. The article is by Sally Kuzemchak, R.D. 1. Beans - Beans have both protein and fiber, both of which stave off hunger. Beans also have "resistant starch", a type of fiber which keeps hunger at bay for 2 to 3 hours. Researchers speculate that resistant starch may stimulate feel-full hormones in the gut or slow the rate that food leaves the stomach. How to Add them to Your Menu: Top your salads with one quarter cup beans. Dip veggies in hummus (recipe is elsewhere in this blog). Use beans instead of meat or chicken in your tacos and burritos. Make your chili with just beans, instead of meat. Spaghetti can be made with TVP (textured vegetable protein) soaked in a non-beef broth for the "taste" of beef. This will provide more fiber and protein than meat.

10 Most Filling Foods You Can Eat - List of Items

I found this article in the June 2014 issue of Ladies Home Journal. The article is by Sally Kuzemchak, R.D. When it comes to fighting hunger, not all foods are created equal. Here's their list of healthy and filling foods: 1. Beans 2. Fish 3. Brussels Sprouts 4. Raspberries 5. Popcorn 6. Avocado 7. Mushrooms 8. Peas 9. Walnuts 10. Potatoes In the following blogs, I will address each one.

Raw and Yummy Green Drink

3 cups distilled water ¼ cup flax seeds, chia seeds, or hemp seeds 1 pineapple (cut the skin off but leave the core in) 1 5oz. package baby kale Juice of 1 lime 6 frozen bananas Put water and seeds into VitaMix and turn blender on low and gradually move it to 10. Then turn on high. Turn off mixer and add the rest of the ingredients. Blend for about 2 minutes, or until frozen bananas are blended. Drink and enjoy!

How To Change a Cupcake Recipes to Gluten Free

This tip came from Marlene's Sound Outlook for February 2014. It is by Debra Daniels-Zeller, author of "The Northwest Vegetarian Cookbook: 200 Recipes That Celebrate the Flavors of Oregon and Washington". To replace wheat flourin muffins, a small amount of tapioca flour and xanthan gum can do wonders. Amaranth, arrowroot, almond, chestnut, buckwheat, corn meal, rice, and quinoa are just a few examples of gluten free flour. Each gluten free flour reacts a bit differently. I like to stick with rice or buckwheat. Here are a few tips for converting recipes: Use 1 part tapioca flour or potato starch to 3 or 4 parts gluten free flour. Add 1 tsp xanthan gum to the dry ingredient mix. Preheat the oven, combine ingredients as directed; and go easy stirring the batter. A few lumps are okay.

Gluten Free Mocha Chip Cupcakes by Debra Daniels-Zeller

I found this recipe in the February 2014 edition of the "Marlene's Sound Outlook". I replaced the sugar with Xylitol. Debra is the author of "The Northwest Vegetarian Cookbook: 200 Recipes That Celebrate the Flavors of Oregon and Washington". Ingredients: 1 cup brown rice flour 1 cup oat bran 3 TBS tapioca flour 1 tsp xanthan gum 1 cup xylitol 1/3 unsweetened cocoa powder 1 tsp baking soda 1/2 tsp sea salt 1 cup cold coffee 1 tsp vanilla extract 1/3 cup canola oil (or olive oil) 1 tsp apple cider vinegar 1/2 chocolate chips Directions: Preheat oven to 375 degrees Combine rice flour, oat bran, tapioca flour, xanthan gum, Xylitol, unsweetened cocoa powder, baking soda, and salt in a large mixing bowl. Blend well with a fork or whisk. In another bowl, combine coffee, vanilla, oil, and apple cider vinegar. Combine wet and dry ingredients. Stir in chocolate chips. Drop cupcakes into paper muffins cups or lightly oil muffin pan and drop the batter into the cup. Fill remaining tins with a few tablespoons of water. Bake for 25 minutes or until a toothpick comes out clean.

Raw Cream of Greens Soup by Christie Mae Qualey (from Marlene’s Sound Outlook for February 2014)

Raw Cream of Greens Soup by Christie Mae Qualey (from Marlene’s Sound Outlook for February 2014) 2 lg bunches Organic kale, spinach, collard or chard (use favorite) ½ bunch dill, cilantro, basil or parsley (or a mix) ¼ red onion 2 green onions 1 organic avocado 1 organic zucchini, chopped 1 rib celery, chopped ½ cup soaked, dried mango (orone date) ¼ cup water Place all ingredients into VitaMix blender and blend until creamy texture is reached. Top soup with desired ingredients. Abocados, sprouts, and fresh herbs Serve fresh or within 24 hours. It is best served at room temperature or slightly warmed. Optional: jalapeno pepper and dandelion greens add a nice kick.

Blackberry Swirl Dessert

I got the swirl idea from seeing the ice cream swirl desserts in the store freezer. 9 ripe bananas Just a little water 1 lb blackberries - frozen cinnamon - dash 1 Tbs Vanilla Blend the bananas (for thicker product, peel and freeze bananas first. Then it takes a bit more water to get them to blend). Put into a large bowl. Add cinnamon and vanilla Blend blackberries, add just a bit of water. Swirl blackberries into banana mixture. Top with individual blackberries. Enjoy!

It's Easy Being Green Smoothie

I found this recipe in my VitaMix recipe book. It looks especially delicious! 1 C grapes (red or green) 1 medium orange, peeled & halved 1/2 cup fresh pineapple chunks 1 medium banana, peeled 1 carrot, halved 2 cups fresh spinach or kale 1 medium apple, quartered and seeded 6 cups ice cubes 1. Place all ingredients into the Vitamix container in the order listed and secure lid. 2. Select Variable 1 3. turn machine on an quickly increase speed to Variable 10, then to High 4. Blend for 1 minute or until desired consistency is reached. Per 1 cup serving: 52 calories from Fat 6% Protein 91% Carbs

Top 10 Heart Healthy Foods

I found this list in the Humana Active Outlook magazine for Spring 2014. Great info! 1. Cherries 2. Dark Chocolate 3. Dry beans 4. Oatmeal 5 Olive oil 6. Red apples 7. Red grapes and red wine 8. Salmon and other fatty fish (being a vegetarian, I don't actually don't like this idea) 9. Tomatoes 10. Walnuts 1. Cherries, dark chocolate, red apples, and red grapes: Antioxidants may help thin the blood, which can reduce blood clots, blood pressure, and inflammation; may also help lower cholesterol and prevent cholesterol buildup in arteries. 2. Dry beans, oatmeal, and red apples: soluble fiber can help lower "bad" cholesterol. 3. Olive oil, salmon, and walnuts: "Good" fats may help increase "good" HDL cholesterol, lower blood pressure, reduce blood clots, and reduce inflammation.

Lentil Soup with Red Wine and Parsley

I found this recipe in the Humana Active Outlook magazine for Spring 2014. I love lentil soup and this seems like a really good recipe. 1 TBS olive oil 1 small onion, chopped (about 1 cup) 2 carrots, peeled and grated 1 tsp dried thyme 1 14 oz can no-added salt diced tomatoes with their juice 4 cups (32 oz) reduced sodium veggie chicken broth 2 cups water 1 1/4 cups brown lentils (about 1/2 pound) rinsed and picked over 1/4 tsp salt 1/2 tsp freshly ground black pepper 1/4 cup red wine 1/4 cup chopped fresh parsley In a large saucepan, heat oil over medium heat. Add onion, carrot, and thyme. Cook for about 5 minutes or until softened. Stir in the tomatoes, broth, water, and lentils. Bring soup to a boil, reduce heat, cover and simmer for about 45 minutes or until the lentils are tender. Add salt.

No-Cook Oatmeal with Cherries and Apples

I found this recipe in the Humana Active Outlook Magazine and it looks very good (Spring 2014). Also, it is "heart friendly". Ingredients: 1/4 cup quick-cooking oats 1/2 cup vanilla yogurt 1/4 cup orange or apple juice 1/3 cup frozen or fresh pitted cherries 1/2 cup chopped red apple 1/4 cup chopped walnuts 2 TBS ground flax seed 1/8 tsp cinnamon. Directions: Mix oats, fruit and yogurt the night before and serve in the morning. In a large bowl, combine oats,, yogurt, and orange juice. Let stand 5 minutes. Gently fold in cherries, apple, walnuts, flaxseed and cinnamon. Cover and refrigerate overnight. Serves 2 Nutrition per serving Calories 341 Protein 12.3 grams Carbohydrates 41.8 grams Dietary fiber 8 grams Total Sugars 14 grams Total Fat 16 grams Cholesterol 1 mg Sodium 39 mg