“I Can’t Get No Satisfaction”

February 2017

Do you ever get an unsatisfied feeling in your gut soon after you’ve eaten? It may be time to change up WHAT you’re eating. This edition includes some great food tips from Christine Denney, the Oaks Food Services Manager.

One of the best ways to feel satisfied nutritionally is to eat small amounts of real food frequently throughout the day. Don’t starve yourself! Deprivation diets often backfire into over eating and poor eating, so do eat, don’t ever get to that point of crazed hunger.

Don’t skip Breakfast! You need to break your overnight fast. You can vary what you choose for breakfast. Eggs have at least 6 grams of protein each and have been shown to help weight loss and to assist in slimming the waistline.  Eggs aren’t your thing? Organic, 2% to whole Greek Plain Yogurt with a little fresh fruit, is another good way to start your day. Go green! Add nuts and seeds to a green drink made up of a variety of vegetables and some fruit and you’ve got a satisfying and healthy drink.

Oatmeal is another great choice. It’s full of soluble fiber, the very stuff that keeps you feeling fuller longer because it slows your digestion.  Add fresh fruit and cinnamon.

Go Nuts! Raw almonds and other nuts make a great snack. Full of healthful monounsaturated fats, this high fiber food keeps you satisfied for hours.  Eating a handful of raw almonds or other nuts five times a week has been shown to lower cholesterol as effectively as medication.  Raw, sugar free nut butter, can also play a healthy part in your quest for satisfaction.  Paired with apple slices or celery, it makes a great snack

Avocados contain vitamins and minerals including foliate and potassium and the fats are of the monounsaturated variety.  Enjoy a quarter to a half of an avocado on your salad with some lime juice or even alone, and you will feel the satisfaction this healthy fat source brings.

Foods that are high in protein, like turkey, chicken, legumes- beans & peas, eggs, cheese, nuts like almonds & cashews will keep not only keep you satisfied and slim, they are also low on the glycemic index.

Lower quality foods like white bread, white rice, potatoes, corn, and some high sugar fruits fill you up quickly, but don’t sustain you for long. The higher the sugar content, the lower the sustained satisfaction. Choose high nutrition food.

Emotional moods can be altered with more satisfying food choices. Assist your body’s production of Serotonin through the fatty acid Omega 3’s and 6’s found in Mackerel, Salmon, Sardines, Tuna, Walnut Oil, Flax & Flaxseed Oil, Canola Oil, Grape seed Oil, Chicken, Turkey, and Eggs. Good fats definitely give you a sense of fullness and satisfaction.

Some nutrients feed the brain as well as the body. Foods high in B vitamins are brown rice, chicken, eggs, leafy greens, legumes, peas, meat, nuts and seeds. Great calcium providers are almonds, Brewers Yeast, leafy greens, fish with bones, tofu, and dairy products (we suggest 2% to whole dairy products from organic & hormone free sources.) Magnesium comes from turkey, leafy greens, brown rice, sesame seeds, shrimp, and salmon. Finally, tryptophan is found in turkey, soy products, peanuts and almonds. These great nutritional sources are guaranteed to satisfy.

And of course, for real satisfaction, come and see us at the Oaks. No food is better than when someone else buys it, prepares it, and cleans up after it! Check our calendar for upcoming theme weeks and specials.

 

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