How To: Fight Hunger

by Aug 26, 2020Health, Resources, The Journey0 comments

Hangry? Here’s What You Do! 

Head Coach Lisa, here! Lean protein (not bars/shakes) and high fiber are the keys to not being hungry. The closer you can eat to unprocessed whole foods, the better.

Many quick meals are made with short burning fuels – they fill you then but leave you hungry in an hour. The more processed a food is, the less your body has to do to break it down and the faster things move through the digestive tract.

A good measure for each meal is:

  • 1/2 plate = high fiber, nutrient dense vegetables (usually the darker the leaf, the denser – so spinach instead of lettuce, broccoli, sprouts, asparagus, mushrooms, cauliflower, carrots… )
  • 1/4 plate lean protein (meat, eggs, beans, legumes, cottage cheese, yogurt… )
  • 1/4 plate complex, whole grain carbohydrate (non white potato, brown rice, couscous, whole grain pastas, quinoa, other grains… )
  • 1 serving healthy fat (avocado, nuts, seeds, olive/coconut or similar oil… )

Protein does not have to come from a meat source and there are many options to increase your protein and fiber. By using this guideline, you will feel full longer, be more satisfied, less snacky and be fueling your body with what it needs for the day.

Aim to have at least 3 colors on your plate each meal. Eating the rainbow has a great number of benefits to your health and making meals more pleasing.

More work? Yes, but the end results will be worth it. The next time you reach for a quick fix snack, we hope you think back to this read. Remember, more processed = less filling.

Happy Tracking!

– Head Coach Lisa Wood

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