Summer Glow-Up: 10 Foods to Keep You Healthy, Satisfied and Slimmer All Season Long
Hey,
beautiful souls! As we jumped into Spring last week, I thought we would feel some of that Summer heat creeping
in too! Not! It's feeling more like Fall and Winter in some places!
At any rate, many
of us are just beginning to focus on shedding those “winter layers” [pun
intended] and embracing the upcoming warm days & sunshine with open arms.
But before we slip into those cute swimsuits though, let's talk about how we
can nourish our bodies and feel amazing from the inside out.
We all
can understand that getting in shape, burning fat and losing weight to look fit is easier when you eat healthy
foods that make us feel fuller longer. Some foods naturally deliver a smaller
calorie investment while giving your stomach a full feeling. You feel full, so
you eat less, your calorie count goes down, and so does the size of your
waistline. Yay!
When
you eat foods that provide little nutritional value and your body is telling
you, "Hey, we need nutrients, minerals and vitamins!", but you reach
for more of the unhealthy food that is sitting in front of you instead, [hello
potato chips!] you may eventually become full, but you also take in way more
calories, fat and processed junk than your body needs.
The
result? Extra weight, extra fat and your heart and other organs suffer. You often find yourself hungry again
relatively quickly too.
So, I'm sharing my favorite top 10 picks for foods that not only keep me feeling fuller longer but can also support my weight loss/get fit journey. Because who says you can't indulge in deliciousness while working towards your summer body goals?
1 - Beans and Legumes
2 - Fresh Fruits and Berries
Fresh fruits & berries deliver fewer calories per gram, much fewer on a comparative basis. So you can eat several servings of superfood fruits like blueberries, apples, bananas, blackberries, cantaloupes, citrus fruits, grapes, pomegranates and plums without paying much of a calorie penalty. Berries are nature’s candy and packed with antioxidants and fiber, keeping you feeling full and satisfied between meals. Watermelon is my favorite, however. There isn’t anything more refreshing on a hot summer day than a juicy slice of watermelon! Not only is this fruit packed with hydrating goodness, but it’s also low in calories and high in water content, helping you feel full, hydrated and satisfied without weighing you down.
3 - Soups
4 - Fermented Foods
Do you like crunching down on a crisp, tart pickle? Yes? That's great, because fermented foods send a signal to your brain that starts a production of hormones that makes you feel full. This is due to the short chain fatty acids (SCFAs) in foods that have been fermented, like kimchi, sauerkraut and pickles.
A side
benefit is the healthy probiotics found in most fermented foods. Probiotics are
healthy bacteria that promote proper digestion. Enjoy your pickles and you will
not only find yourself eating less, but your digestive system receives benefits
as well.
5 – Sweet Potatoes
Sweet, savory, and oh-so-satisfying, sweet potatoes are a must-have in any pantry. They’re loaded with fiber and complex carbohydrates, which digest slowly, keeping you feeling full for hours. Bake them, mash them, or even spiralize them – the options are endless!
6 - Nuts and Nut Butters
A healthy body needs fat and the fats in nuts are just what you need. Almonds, walnuts, chia seeds, flaxseeds are all packed with protein, healthy fats, and fiber, making them the perfect on-the-go snack for busy summer days, those mid-afternoon hunger pangs, or busy beach days. Just be sure to stick to portion control – a little goes a long way! Also, the heart healthy nature of nuts is just a wonderful side benefit of this versatile and tasty raw food.
7 - Broccoli and Brussels Sprouts
Repeat after me, "cruciferous vegetables". Vegetables like brussels sprouts, broccoli and cauliflower belong to the cruciferous family. Cabbage, bok choy, kale, collard greens and horseradish are also a part of this healthy vegetable subdivision. They deliver extremely high levels of healthy dietary fiber.
As
with other filling foods on this list, they are relatively inexpensive and
extremely versatile, with most of them capable of being consumed raw or cooked.
The antioxidants and cancer fighting ingredients in cruciferous foods are also
worthy of note and just another reason to get more of these healthy whole
foods into your diet. Cauliflower pizza
crust anyone?
8 - Water
Okay, so water is not a food. I have to mention it anyway because it is usually free or at least inexpensive, readily available, and is definitely required by the human body for proper maintenance and health. Did you know that the symptoms of thirst mimic those of hunger? Yup, so the next time you’re feeling hungry, drink some water. Give your body 10 minutes to process that liquid, and see how you feel then. You may truly be hungry, but the cranky mood, low energy and lack of ability to focus that often signals you are hungry may simply be telling you that your body needs more liquids. Oh yeah, another big benefit of drinking water instead of eating anything… Zero calories. Ha!
9 - Salmon and Tuna
Fire up the grill because these tasty fish are not only delicious but also loaded with protein and healthy fats, which help to keep hunger at bay. Plus they’re a great source of omega-3 fatty acids, which are essential for glowing skin.
In
general, fish helps you feel fuller longer while consuming fewer calories. As if that is not good enough news, ocean
caught salmon and tuna are heart healthy foods as well.
10 - Avocado
Last but certainly not least, we can’t forget about everyone’s favorite green goddess – the avocado! Creamy, delicious, and oh-so-satisfying, avocados are also packed with healthy fats and fiber, making them the perfect addition to salads, sandwiches, or smoothies. My new fav is avocado ice cream!
So there you have it, lovelies – ten of my favorite foods that will help keep you feeling fuller, longer. Incorporating these nutrient-rich staples into your diet is not only good for your body but also good for your soul.
Remember to listen to your body’s hunger cues, nourish yourself with love, and enjoy every delicious bite! Also check out the list below with my fav gadgets for meal prep and eating on the go.
*I get a small commission for purchases made through these links.
Until next time, stay blessed and stay satisfied. Peace and love, y’all! 🌟🍽️✨
All available on Amazon
1. Electric Veggie Chopper
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This was great! Loved all your food choices. #10 is my favorite and I need to eat more of #5.
ReplyDeleteSame! Love me some sweet potatoes
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