When you eat healthy foods, you feel fuller longer. Some foods naturally deliver a smaller calorie investment while giving your stomach a full feeling. You feel full, so you eat less, your calorie count goes down, and you feel great.
When you eat foods that provide little nutritional value with their calories, your mind tells you to eat more. It says, “Hey, we need nutrients, minerals, and vitamins!” So you reach for more of the unhealthy food that is sitting in front of you. You eventually become full but take in way more calories, fat and processed nasties than your body needs.
The result? You pack on the weight and fat, your heart, circulatory system and entire body suffers, and you find yourself hungry again relatively quickly. Eat the following.
1 – Beans and Legumes
“Beans, beans, the magical fruit; the more you eat, the more you toot!” That children’s rhyme refers to the flatulence-causing property of most beans. Yes, they can give you gas, no doubt about it. But on the positive side, they are high in protein and dietary fiber.
They can also fit into just about any budget and meal plan since they are inexpensive and versatile. Beans are also a heart healthy food.
2 – Fresh Fruits
Fresh fruits deliver fewer calories per gram, much fewer on a comparative basis. So you can eat several servings of superfood fruits blueberries
citrus fruits, grapes
all without paying much of a calorie penalty.
You double your fat-burning when you replace foods like potato chips, chocolate bars and candy snacks with healthy fresh fruits.
3 – Soups
Make sure you avoid store-bought soups unless you are going to do some intelligent nutritional label research. A single can of soup that you buy at your favorite grocery store often delivers several times your daily-recommended of salt.
Homemade soups give you total control over their contents. It is fairly easy to make a large batch of soup, and then portion off individual serving sizes that you can keep in your refrigerator and freezer for easy access. Soup is also easy on the budget, and because of its liquid base, it makes you feel full. At the same time delivering a limited number of calories and loads of vitamins and minerals.
4 – Fermented Foods
Do you like crunching down on a crisp, tart pickle? That’s great because fermented foods send a signal to your brain that starts a production of hormones that makes you feel full. This is true because of the short-chain fatty acids (SCFAs) in foods that have been fermented, like kimchi, sauerkraut, and pickles.
A side benefit is the healthy probiotics found in most fermented foods. Probiotics are healthy bacteria that promote proper digestion. They actually live in your gut! Some health experts and physicians also believe that probiotics reduce your appetite. So enjoy some sauerkraut or pickles. You will not only find yourself eating less, but your digestive system receives benefits as well.
5 – Nuts and Nut Butters
Nuts are packed full of healthy unsaturated fats. A healthy body needs fat, and the fats in nuts are just what you are looking for. On a per calorie basis, nuts and nut butter are rich in fiber and protein. What are the 2 leading natural components that make you feel fuller longer? You guessed it, fiber and protein.
Just don’t eat too many nuts or too much nut butters at one sitting. Those healthy fats are high quantity in nuts, and should not be over-consumed. So reach for a handful of almonds or walnuts the next time you are stuck between meals and craving something to eat. The heart healthy nature of nuts is just a wonderful side benefit of this versatile and tasty raw food.
6 – Broccoli and Brussels Sprouts
Repeat after me, “cruciferous vegetables”. Vegetables like brussels sprouts, broccoli and cauliflower belong to the cruciferous family. Cabbage, bok choy, kale, collard greens and horseradish are also a part of this healthy vegetable subdivision. They deliver high levels of healthy dietary fiber.
As with other filling foods on this list, they are inexpensive and versatile. The antioxidants and cancer-fighting ingredients in cruciferous foods are also worthy of note. Another reason you need to be getting more of these healthy whole foods into your diet.
7 – Raspberries, Blueberries, Blackberries and Other Berries
Most berries are high in wonderful antioxidants that fight dangerous free radicals in your body. They are also heart healthy and deliver high levels of phytonutrients, minerals and vitamins that promote body health, inside and out. Your immunity system receives a huge boost when you eat berries regularly. This means that your natural defense system is much better prepared to ward off infections, disease, and sickness.
It also means that you recover from injuries and sickness fast. Berries contribute a few calories considering the amount of filling fiber they deliver. Just 1 cup of raspberries offers a full 8 g of fiber. (The average adult needs between 25 and 30 g of dietary fiber each day from food items, not supplements.)
Protein is the most satisfying type of food. More than carbohydrates and fats, protein satisfies your hunger more effectively than any other type of food. And guess what? Researchers are not even quite sure why protein acts like a stop sign, signaling your mind to stop eating. But it does. So make sure that you are getting the recommended 0.36 grams of protein per pound of body weight (about 0.8 grams of protein per kilogram) every day.
And don’t forget filling, healthy, digestive track regulating fiber. The “modern-day” diet is lacking in dietary fiber. Foods like the brans, grains and oats listed above do a great job of delivering protein and dietary fiber. And limiting the number of carbohydrates and calories you consume.
To summarize, for a solution to feeling full eat foods high in fiber and/or protein. They have high satiety index scores, which is a fancy way of saying they are healthy foods that make you feel fuller longer.
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Cauliflower has a bad reputation because either it is considered to taste too cabbage-ish or being with no taste. Yes, it’s hard to be a cauliflower, from my childhood we only had it served (overly)boiled with a peculiar taste. As an adult, I learned that cauliflower is a versatile veggie, when it comes to cooking it. In the Indian kitchen, it is used as a potato & cauliflower dish called Aloo Gobi and in curries as well. In the vegan raw kitchen, you can make a lovely pizza.
Below are 5 suggestion for cooking with cauliflower
[huzzaz id=”vegan-cauliflower-recipes” vpp=”5″]
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The Vegan lingo can be hard to understand. If you are new to the vegan world or even have been here for a while you might wonder about some of the terms we use. I remember the first time I read the word ‘nooch’ in a recipe, and vegan margarine – I would never use ‘normal’ margarine, so why would I use the vegan version? and what’s Daiya? Cheeze anyone? Let me start this” Vegan Lingo Explained” series with Nooch.
Nooch, is nutritional yeast, with no rising effect. It’s usual not easy to find in shops, yet it’s easy to use.
It is a deactivated yeast.
Nutritional yeast is produced by culturing a yeast in a nutrient medium for several days.
While it contains trace amounts of several Vitamins and minerals, it is only a significant source of some B-complex vitamins. Sometimes nutritional yeast is fortified with vitamin B12.
Nutritional yeast has a strong flavor that is described as nutty and cheesy.
It is a complete protein, meaning it contains an adequate proportion of all nine essential amino acid that we need to function.
It is low in fat and sodium and is free of sugar, dairy, and gluten
Blueberries are a popular berry. In the US, it ranks #2 after strawberries. Luckily they are also healthy, too. Some even considered it a superfood – and for good reason, as they have one of the highest antioxidant counts among all fruits, vegetables, spices, and seasonings. I recommend you eat blueberries raw, preferably some you have picked yourself. Like other fruits, raw blueberries provide you with great flavor and the greatest nutritional benefits.
I spent springs and summers in Finland. Here the blueberries grow in abundance. Tons, yes literally, tons of blueberries are not picked deep in the Finnish forests. Because of more rain than usual this spring and summer, there are even more blueberries than usual. So, I went looking for more ideas for using all those berries. Here is what I found in my search for raw blueberries in recipes. Click on the name of each recipe to get to it.
When you hear the words fermented foods, you might not think of it as the sexiest food. Yet, this is far from the truth! In fact, raw fermented vegetables are an amazing way to beautify and cleanse your body, from inside to out. They are also a food that humans have eaten across many cultures for thousands of years, and still do. Eating fermented foods on a regular basis a healthy practice to get into.
What are fermented foods?
You might have heard of sauerkraut, which means “sour cabbage in German. This is an example of fermented foods, but do beware if buying these straight from the shelf at the supermarket. Many products are over processed and are also usually pasteurized. It means they are prepared at high temperatures that kill all the goodness that fermented foods provide. What you want to look for are raw fermented foods. An example of raw fermented foods is cultured vegetables, that sit in airtight jars at room temperature for several days. Often, the vegetable used for this is cabbage. But you might also find it mixed with other vegetables which are suitable as ferments too.
Why eat fermented foods?
When vegetables are fermented, they become even more nutritious. The healthy enzymes which are present in the vegetables flourish when fermented. And create an environment that is full of probiotics, enzymes and minerals which are important for a healthy body. The probiotic good bacteria and enzymes in fermented foods help to populate our gut and intestines. Including Lactobacilli, Leuconostoc and Pediococcus which are important for healthy digestion. They also help to cut toxins from our body, so eating them will allow your intestines to detox, which your body will thank you for!
Raw, cultured vegetables are potent as helping your body to operate efficiently. When your body is working the way it should, then you will not only feel great, but you will look beautiful too. Eating fermented vegetables will also help you to more energy, as well as balance out the pH levels of your body. When everything is working as it should, you will find your immunity is boosted and your gut is working optimally.
A great benefit for many of us is, that eating fermented foods can help us to control cravings that you might have for sweets. This is because your gut is clean.
Sauerkraut has always been a part of my diet, so I was a bit surprised when asked: what to eat with sauerkraut? Although it is true that sauerkraut is often eaten with meat, you can eat it with just about anything!
It is important to eat fermented foods on a regular basis to get all the amazing health benefits that I have mentioned here. It is best to get into the habit of adding them to your salads or even just having them as a side to other dishes you eat. They are particularly good to eat paired with starches and proteins, as it will help you to digest these foods better. Try to add a bit of sauerkraut on top of your burger!
How to make fermented vegetables
Don’t eat store-bought fermented foods with preservatives. I recommend making your own at home. It is easy and cheap to make your own sauerkraut.
Before you start making sauerkraut, do wash everything including your hands.
Olga at http://fablunch.com has made a video of what she eats in day. A healthy vegan diet. I watched it and found it interesting because it’s cool to see what others vegans are eating. Often I hear that I eat too much and now I can see I’m not alone. Not that we eat too much, we eat a healthy diet.
1. Morning Wake Up: Lemon Water, hot water with lemon and cayenne pepper.
2. Breakfast: Green Juice
3. Morning Snack: Bananas – 2
4. Protein Powder in water
5. Lunch: Zucchini Soup and a Salad with basil dressing
6. Snack: Zucchini Hummus
7. Dinner: Mexican Pilaf and Kale Salad
8. Tea with Coconut Ginger Cookies