Suppress your Appetite with these foods

Suppress Appetite with Food

I don’t know about you but I have been on diets, I have starved myself, I have been anorexic, don’t tell me that weight is not an emotional disease, major mind games. If you are like me the minute you would think diet you started craving the very junk you were trying to avoid. Appetite vs. Emotional Hunger Games is the biggest challenge I think a person faces on a health and fitness journey. I am not a therapist or really feel I should talk to you about the emotional – mental part of dieting, I have been there but it is a scary place and a slippery slop, and you will need more help than what I have knowledge of. What I can do is talk about what I have learned about suppressing your appetite by the foods you consume.

Oatmeal is a food that is high in fiber and low in glycemic index which will keep your sugar levels from spiking and will keep you full longer.

Almonds are rich in antioxidants, magnesium and Vit. E. Just don’t overeat, watch for portion control.

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Coffee is one you probably wouldn’t think of, but studies show that coffee boost metabolism. As long as you are not using a ton of sugar and creamer in your coffee that is. Black is the healthiest way to drink your coffee, coffee beans have antioxidant properties.

Apples are better than other fruits because they have soluble fiber. That is fiber that will help regulate blood sugar, and sustain energy. Add some cinnamon and oatmeal for an amazing suppressing breakfast.

Avocados are a form of healthy fats which means it takes our bodies longer to digest. Also they are a great source for soluble fiber, which slows down digestion.

Legumes (beans, peas, lentils, chickpeas) are all a great source of protein that are high in soluble fiber and slow the digestion of our stomachs.

Cottage Cheese is a great source of protein and it mostly casein. This type of protein is healthy and many trainers suggest eating due to it being lower in fat and good protein.

Lean Meat (chicken, fish) are high in protein and help you feel fuller b/c they take longer to chew which provides us psychological assumption of eating more.

Greens (salad, spinach, kale, celery, cucumbers, broccoli, peppers) all help to slow the release of glucose. These are a great sources of fiber, just make sure you do not add a ton of calories with a high fat salad dressing or fat free dressing, which is full of sugar. Go for the Vinegar dressings or have it put on the side so you can see how much you are using.

Flaxseed is high in fiber and one of the best plant sources of omega-3. The seeds need to be ground for our bodies to digest the nutrients, the shell can’t be digested.

Spices (Capsaicin), the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study suggested that capsaicin-rich foods may help you consume fewer calories, plus they help support weight loss by suppressing your appetite and making you feel fuller.

Shakeology has all three qualities in one simple dose.  Dense Nutrition, Protein, and Fiber all compacted with many other Super Foods to make on great meal, while suppressing the appetite and kicking cravings to the curb.

3 Things to remember when wanting to eat appetite suppressing foods:
Density
Lean Protein
Fiber

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Sugar the Silent Killer

Sugar the Silent Killer

Sugar is a silent killer, from high cholesterol, high blood pressure, high blood sugar, diseased gums and teeth, heart disease, diabetes, liver disease and all can be linked to SUGAR consumption! The recommended amounts of sugar to consume daily is 26g or less for adults. People who consume more than this frequently drastically increase their risk of developing one of these diseases.

From my research into sugar I have noticed a few similarities among articles.
Sugar is Addictive
Sugar is Widely Available and Added to our foods
Sugar is Addiction is your choice
First lets look into sugar being addictive. I can tell you from my personal experience that I know I have been and will become addicted to sugar. For me all it takes is a few consistent times of having chocolate or high refined sugar foods for me to crave nothing but sugary foods. All my knowledge of health and fitness will go out the window as my body craves and the brain wants nothing but sugar. As an alcoholic with alcohol, the cravings are there, the mind plays trick on you and if you do not stand guard you may fall victim again. Our brains are set to figure out what is reward and what things bring pain. It is pretty simple, when we eat sugar, we feel a brief high and our brains relate that to rewards. Sugar is a dense calorie food that causes the brain to release dopamine and after so many times your brain becomes numb to the dopamine receptors and you no longer feel satisfied and want something sweeter.

As for Sugar being widely available and overly used, that is partially due to business wanting to make money and sell a lot of product. Sugar is fairly cheap and companies can add it to their products to make them a little sweeter, lets say, or another words it is a cheap way for them to make their product more desirable. Sugar has so many names that it can be hidden on labels, so consumers have no idea what they are ingesting. I won’t attempt to list all the names but here are a few. Sugar is in everything from cereal, beans, chicken broth, well pretty much any canned foods. Drinks are another form that have hidden sugars in them, sport drinks, juices, milk, soda, all have sugar.

sugar names

If you actually try to go by the recommended guidelines of the Heart Association, you will begin to notice how sugar has slowly made its way into everything and your best bet is to eat fresh and clean. Sugar is an addiction and you can overcome the urge and desires by eating healthier foods you personally prepare. In todays world we opt out to much to go for what is easiest, not what is healthiest. Limit your processed foods and focus on health of your family. If you need help there are people out there are who strive to help you reach your goals, fitness coaches, nutritionist, the help is there you just have to reach out for it. I personally am one of these people addicted to sugar and I am also a fitness coach and will love to have the opportunity to chat with you to give you some tips to get your life healthier and cleaner. You can change and you can help your family. As the parents we do the grocery shopping so it is no ones fault but our own, if our children become addicted to sugar. Lead by example and if you need help, reach out for it, there are people here to help.
God Bless

Contact me
Re-New You Health on Facebook, or Amanda Tiberghien