Wednesday, May 18, 2011

Feel full without stuffing your face

Today's  post is from a guest blogger who is helping out ILSHRM on WOWIE Wednesdays . Our guest blogger is Melanie Jatsek RD,LD.  Melanie is a registered dietitian, nutrition expert and author Melanie Jatsek, shows people how to get the most out of what they eat by choosing foods that supercharge their health and energy.  

Have you ever indulged in a cookie or two or maybe a handful of jelly beans and then said to yourself—”I’m still hungry”? Sure, we’ve all been there! I’m not saying there’s anything wrong with treating yourself to an Oreo once in awhile, but what I am saying is that if the bulk of your diet consists of high-sugar, low-fiber, refined or highly processed foods, you simply won’t experience the “F-Factor” (otherwise known as the “Full Factor”). If you don’t feel full, guess what? You’ll continue eating more of the high-sugar, low-fiber, refined or highly processed foods and in the end, still won’t feel satisfied! That my friend, is a recipe for weight gain.
I’ve got some great news for you! Starting today, you can eat more food consume less calories, and (drum roll please….) actually feel full! All you have to do is follow these five easy steps:
1.  Eat 2 to 3 cups of raw vegetables every day
Why? They are loaded with fiber and fiber helps slow digestion, which keeps you satisfied. Eating vegetables also puts you in the 
“health mindset”. Think about it—you’ll be less likely to dig into that bowl of M&M’s after eating a healthy dose of vegetables with your lunch.
2.  Trade in your refined carbs for whole grains
Why? Refined carbohydrates lack the fiber and many key nutrients found in whole grains. After you eat a slice of whole grain bread, you actually feel like you ate something. White bread leaves you unfulfilled and wanting more. Choose:
  • Trisuit crackers versus Saltines
  • Whole grain pita chips versus pretzels
  • Brown rice versus white rice
  • Whole grain bread versus white bread
  • Cheerios versus Rice Krispies
  • Whole grain bagel versus a blueberry muffin
3. Eat protein with each meal
Why? Protein slows the digestion process, helping contribute to the “F-Factor”. Don’t believe me? Try eating a hard-boiled egg with your toast in the morning and notice the difference! Healthy protein-rich foods include skinless poultry, beans and legumes, eggs, fish, nuts, nut butters, seeds, soy, lean cuts of beef or pork (look for “loin” or “round” cuts, and choose “choice” or “select” grades of beef). 
Note: It’s always healthier to grill, broil, bake, roast, poach or stir-fry your meats instead of frying them.
4. Add a little healthy fat to your meals
Why? For the same reason you should eat protein with your meals—it’ll help fill you up! Don’t believe me? Try slapping a tablespoon of peanut or almond butter on that slice of toast. Healthy fats include oils (olive, canola, vegetable), nuts, nut butters, olives and avocados.
5. Can the diet drinks
Why? Research shows that diet drinks actually stimulate your appetite. Ditch the diet sodas, juices and fruit drinks and sip on water with a twist of lemon or lime instead!
The goal is to make your calories count. What’s the sense of eating a meal if you’re left unfulfilled and nosing around the kitchen an hour after dinner, looking for something else to munch on? To experience the “F-Factor”, follow the five steps above and actually feel full without stuffing your face!

Today’s guest blogger is Melanie Jatsek RD,LD. She is actively involved in the National Speaker’s Association, the American Dietetic Association, and has partnered with The American Heart Association to help prevent the nation’s number one killer— heart disease.  Melanie has been seen offering her nutrition expertise on ABC, NBC and CBS.  Her brand new book for employee wellness, Healthy You: 10 Secrets to a Healthier Body Despite Your Busy Life!, helps employees improve their health behavior for real (and measurable) results! 

You can visit her website at  or see Melanie's latest television appearance: 10 Foods That Can Keep You Healthy!

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