SKILL
3×10 jefferson curls
WOD
4RFT
25/20 calorie row
100 double unders / 100 singles
10 rower-facing burpees
1 minute rest
HELPFUL INFO
We all know the feeling of eating too much food, of being not just full but stuffed, and yet not feeling satisfied.
When we eat, sensors in our mouth, stomach and intestines assess the volume and chemical composition of what we’ve taken in. Those sensors send that information to our brain stem, which then sets our level of fullness, or satiety. Once this feeling builds, our brain decides we’ve had enough food.
The question is, which foods flip that switch?
Seek out these 12 nourishing basics to get your healthy fill:
1. Beans
Rich in protein and fiber, beans fill you up and are easy on the wallet. Add them to salads, use them to displace some of the noodles in a pasta dish or plop them into soup to add staying power.
2. Broccoli & Other Cruciferous Vegetables
Broccoli contains the highest amount of glucoraphanin, which supports your body’s own detoxification system, and has very few calories. And we feel the same way about cauliflower. Try frozen cauliflower to thicken smoothies.
3. Canned Tuna
Canned tuna is one of the most underrated foods out there. A five-ounce can gives you 28 grams of protein, for only 122 calories. Plus, it’s a good source of omega-3 fats, which are key for heart and brain health.
4. Chia Seeds
Chia seeds are rich in slowly digested protein and fiber, nutrients that work together to keep you full for hours. Swirl one tablespoon of the seeds into iced tea or juice to transform them into filling snacks.
5. Chicken
Lean proteins, like chicken, aid in satiety by affecting the hormones that control hunger and how quickly food empties from our stomachs. Chicken also has the highest thermal effect of food, meaning it burns the most calories during digestion, versus carbs and fat.
6. Eggs
Eggs are a quick, easy source of protein, and they’re a lot lower in fat than you might think. One large egg gives you six grams of protein, with less than five grams of fat and only 1.5 grams of saturated fat.
7. Greek Yogurt or Skyr (Icelandic Yogurt)
Packed with protein and calcium (Ansel says calcium is believed to help with fat burning), yogurt goes with everything from oatmeal (see below) and fresh berries to natural nut butters. Greek and Icelandic-style yogurt has even more protein than the regular kind.
8. Oatmeal
Oatmeal contains a soluble fiber called beta-glucan. This slow-digesting fiber will keep you fuller for longer, preventing overeating, while it also may improve blood cholesterol and overall heart health.
9. Nuts & Nut Butters
Nuts and nut butters are satiating due to their protein and fiber. The All-Natural Diabetes Cookbook. Plus, they can provide satisfying crunch, creamy texture, and rich flavor! Add a small amount of natural peanut butter to oatmeal to deliver healthy fats and give your sweet tooth a fix.
10. Potatoes
Topping the charts for satiety in the 1995 study by a wide margin was… the humble spud. Keep in mind that [study participants] ate it plain, without burying it in butter, cheese and bacon bits.
11. Quinoa
Quinoa supplies both protein and fiber, and, unlike most other grains, it delivers complete protein. Use in place of rice or pasta for better filling power.
12. Ricotta or Cottage Cheese
A quarter cup of either provides a whopping 7 grams of protein. Try instead of cream cheese on a whole-wheat English muffin or bagel.
Taken from http://blog.myfitnesspal.com/12-healthy-foods-fill-best/
