Always Hungry?

A few friends of mine have recently kicked up their workouts a notch and now always feel hungry, even if they have just finished a meal.  I used to struggle with this myself, but I think I have got it worked out now.  I realized that it was all about eating the right foods at the right time.

I know that in order to keep myself full, healthy, energetic, and NOT cranky, I have to maintain a good balance of proteins, complex carbs, and healthy fats.  For me that means 40% of my calories come from protein, 40% from complex carbs, and 40% from healthy fat.  For my body, age, and activity level, that means about 150-170g of protein, 100-150g of carbs, and 35-40g of healthy fats.  My Fitness Pal can help you figure out whats right for you.I also make sure that I drink plenty of water throughout the day.  Some days its almost a gallon.

It's  very important to eat within 30 minutes after completing a workout. The  body is still burning calories and is looking for ways to restore and repair those muscles that were used during your workout.  For this meal, it is suggested that you get a good balance of complex carbs and protein. If the timing is right, this is when I usually eat my biggest meal of the day. Today it was a turkey burger (no bun), a sweet potato, raw asparagus, and yogurt dip.

Healthy fats play a very important rule in keeping you full.  When I find myself hungry, it's usually because I have not had enough fats that day. I'll grab a handful of almonds or a portion of avocado dressed with salt and lime.

The fiber from raw veggies also help keep me full, so  I like to eat a lot of raw veggies with this yogurt dip.  

Speaking of yogurt, I have found that adding a moderate amount of dairy (I don't consume a lot of dairy) keeps me full.  I like Chiobani yogurt or any low fat cottage cheese.  Be careful when eating yogurt.  Try to choose brands that do not have a lot of sugar.

I find that if I am craving sugar, I did not have enough carbs that day.  I will usually have a piece of Ezekiel toast with a natural nut butter or a sweet potato with a tablespoon of nut butter and a sprinkle of cinnamon.

Here is a list of staples I keep in my kitchen broken down into categories.  I hope you find it helpful:

*I am not a certified nutritionist. I am simply sharing what works for me.  Please consult a certified nutritionist before changing your diet.

Plastic Surgery...My thoughts

A reader wrote in to ask me a question about plastic surgery.  I answered.  This is in no way meant to offend anyone who has had plastic surgery.

Go Ahead and Suffer

Beef Coconut Curry

This recipe is a family favorite...even the kids LOVE it and somewhat 'clean' and very very easy.  A good source of protein and healthy fats.
What you need:

1 lb of lean ground beef, turkey,  or bison
1 onion chopped
1 apple chopped
1/2 bag frozen peas
2-3 TBS curry powder (I get mine at World Market)
13 oz can of LIGHT coconut milk
1 tsp salt
1 tsp pepper ( I really like black pepper)

Brown the meat.  Add apples and onion and sautee until the onions are translucent.  Add peas and cook until thawed.  Add coconut milk.  Simmer until warm.  Serve on quinoa or brown rice.

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Addicting Veggie Dip

I made a Greek yogurt dip to eat with raw veggies and am addicted.  I cannot stop eating it and love that it helps me meet my protein needs for the day. My kids love it too.
1 cup plain Greek yogurt
1 or 2 garlic cloves, minced
3 tablespoons chopped chives
1/2 teaspoon salt
1 teaspoon pepper (because I like pepper, you can use less)
1/2 teaspoon dried dill
2 tablespoon lemon juice

Just mix it all together and eat it with raw veggies or some whole wheat crackers.

Crappy iPhone pic:

 

A Day of Clean Eating

I had several requests this past year to post a typical day of eating for me.  First, let me say, I am not a nutritionist, so please don't think that this way of eating will be a miracle for you.  I have done lots of reading, research, and tweaking to make this fit MY body and MY lifestyle. ( I'm actually still tweaking it every day.) It may not wok for you.

I do not count calories or measure very carefully.  I kind of just eyeball things. The portion sizes that work for me, may not work for you and my portion sizes depend on my level of activity for that day.  Some days I have to eat a ton. I find that if I'm still hungry, I will blend up a quick smoothie with spinach and a frozen banana and that sometimes I need more fat from avocados, almonds, or nut butter.

This is my general rule of thumb for portions : protein (palm sized), carbs (1/2 cup) fats (a handful), raw veggies (unlimited).  Egg whites range between 2 and 6 egg whites per serving depending on the day.

I am pretty scatterbrained sometimes, so I have to prepare this before the week begins. This type of eating usually takes me about an hour or two of food prep on Sunday afternoon. It sounds like a lot, but it saves tons of time during the week. I boil and peel my eggs, make a container of oats, chop all of my veggies and fruits, and cook my protein for the week.  This food prep serves as my meals 1-4 for the week.  Meal 5 is dinnertime, so I eat what I am serving my family that night. Meal 6 is my fun meal where I can experiment with protein packed desserts. If I don't prep, I will just go into the pantry and grab any old junk to stuff in my face. If I prepped it, I will eat it.

I will try to do this a few more times since many of you requested daily meal ideas.  I will be posting more recipes and meal planning ideas on my FB page.  Hope this helps.