1. Raspberries. These berries are low in sugar and contain a sky high amount of fiber (1 cup = 8 grams). Friendly fiber helps to stabilize blood sugar & reduce cravings – so go on, add some to your oatmeal, in your next smoothie or enjoy on their own as a dessert.
2. Avocados. Don’t let the fat content scare you away. The monounsaturated (healthy) fat found in this fabulous fruit plus its high fiber content means that you’ll feel fuller and more satisfied after you've eaten = eating less overall.
3. Walnuts. Walnuts winning combination of omega 3’s, protein and fiber provide satiety – keeping you feeling fuller, for longer. Watch your portion size though – one small handful is what you’re after.
Use this salad recipe as a guide to build a super slim down salad. Add raspberries on top, or enjoy on their own as a dessert.
Keep hunger pangs at bay with these handy dandy snack ideas. Easy to prep ahead of time - your wallet and waistline will thank you.
½ cup Liberte Greek Yogurt
½ cup mixed berries
1 tbsp hemp hearts or chia seeds + 1 tsp cinnamon
Higher sugar fruits like banana, grapes, orange should be eaten in the morning
Lower sugar fruits like berries, apples, pears can be eaten later in the day
Multi grain rice cakes with dip - 2
1 tbsp nut butter + 1 tsp cinnamon
4 cups organic, air popped popcorn
2 tsp organic butter/ drizzle of coconut oil
Experiment with different seasonings: 1 tbsp. nutritional yeast, sea salt & pepper, cayenne, garlic powder
Organic is important: corn is one of the most highly genetically modified foods
Boiled & shelled edamame – ½ cup (aka as soy beans)
Can be found in the freezer section of most grocery stores
Boil for 10 minutes + sprinkle with sea salt
Smoothies 101 – serves 1
Base: 1 cup (filtered) water, coconut water or unsweetened nut milk
Green smoothies: 3:1 ratio veggies to fruit
Fruit smoothies: 1 cup (frozen) fruit
Fat = ½ avocado/1 tbsp. nut butter/handful of nuts
Add in’s: 1tbsp each: hemp hearts (for healthy fats & protein), chia seeds (for fiber), 1 scoop protein powder, Greens+ powder
Tip: Peeling and freezing your bananas will keep them from going off too quickly, and add a cool, creamy texture to smoothies
Veggie sticks (raw carrots, broccoli, cauliflower, snow peas, cucumber, bell peppers) with
2-4 tbsp. hummus OR 2-4 tbsp. Greek yogurt dip
2- 4 tbsp. homemade guacamole (1 small avocado mashed, fresh lemon/lime juice + sea salt & pepper)
Homemade Trail Mix-1 handful
Raw almonds, brazil nuts, walnuts, sunflower/pumpkin seeds
Hard-boiled eggs + crackers – 2 eggs, 10 crackers
Seasoned with paprika/ favorite herbs + whole grain crackers such as “Mary’s Gluten Free”
By: Claire LeGresley, RHN
Posts inspired by the team at Platinum Health & Wellness.