Fitness & Wellness

Surprising Sources Of Protein

Published by superadmin on November 15, 2021 | Leave a response

There are a number of different sources of protein that aren’t animal products, yet most people immediately think beef, pork, poultry and fish. You’ll be amazed at how low cost these alternate sources can be and how healthy. While most people get adequate protein in America, a few groups don’t. Seniors are one of those groups. It’s not because they don’t consume it, but primarily because they don’t process it in their body as well. People trying to build muscle tissue also need more protein, so having an alternate source that’s heart healthy is also important.

There are 20 amino acids, but only nine that the body can’t make.

These are called essential amino acids. They include histidine, isoleucine, phenylalanine, leucine, tryptophan, threonine, methionine, lysine and valine. They’re easy to get from animal products, but not nearly as easy for vegans, since there are few complete proteins in the plant world. Quinoa, pumpkin seeds, buckwheat and soy are complete. That shouldn’t stop you from a meatless Monday or mean vegans are stuck eating those three protein sources daily. You can combine protein to get the perfect blend. Beans and rice and fried rice and peas are two examples.

It’s easier to get protein from meat and poultry, but have plenty of other options.

You need approximately 0.36 to 0.45 grams per pound of body weight, but that also varies. Your activity level, age and goals make a difference in how much protein your body requires. A piece of Parmesan cheese the size of a pair of dice has 8 grams of protein, whereas a chicken breast has up to 65 grams. You’d have to eat 8 servings of Parmesan to get the same amount. How do you get more? Add a cup of green peas to your meal, which also contains eight grams of protein. Use that cheese to make a grilled Parmesan cheese sandwich on high protein bread, such as Ezekiel bread. Eat vegetables like broccoli, spinach, sweet potatoes, asparagus and Brussels sprouts throughout the day for 4-5 grams every one cup serving.

Your snacks can be protein supplements.

Grab some nuts or seeds for a quick snack and boost your protein intake. A handful of almonds contains about 4 grams. Roasted pumpkin seeds are another high protein option that provides a complete protein. They contain about 7 grams of protein per ¼ cup. Eat veggies and hummus dip for even more protein. A cup of Greek yogurt with berries can also bump up your protein intake.

Lentils are also a good source of protein. Just one cup offers 8.84 grams. Like other sources of protein, lentils provide other nutrients. For instance, they’re a good source of potassium. Add them to soups and salads to increase your protein intake.
Want a high protein snack that’s great after a workout? Coat a protein bread with nut butter and top with some sliced bananas to provide both protein and carbs that will help with recovery.
Add some extras to your meals to boost your protein intake. If you scramble eggs or have an omelet, adding five mushrooms will add three grams of protein. Adding broccoli or kale will increase it even more.
A cold quinoa salad with raw Brussels sprouts, broccoli, onion, avocado, garbanzo beans, tomato or other veggies can be a low calorie healthy option to get both protein and other nutrients.

For more information, contact us today at Next Level Fitness

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What Exactly Is Gluten?

Published by superadmin on November 5, 2021 | Leave a response

Have you considered going gluten-free or purchased items at the store that were gluten-free, thinking they must be healthier. Many clients at Next Level Fitness in Irvine, CA have told me they’ve done the same, but they aren’t sure what gluten is or why it’s healthier not to eat food that contains it. Gluten is a type of protein found in wheat, barley, rye and triticale, which is a cross between rye and wheat. There are a number of types of wheat such as semolina, spelt, wheatberries, durum, graham, farina and more, but it’s most prevalent in wheat, rye and barley.

Gluten is beneficial for pizza makers and others.

Gluten makes food have a stretchy quality and holds things together, which is why pizza makers can stretch that ball and toss it in the air. It helps prevent to dough from ripping. There are two types of gluten in wheat. It does have health benefits if you aren’t gluten intolerant or have celiac disease. Since it’s in grain, avoiding it can increase the risk of heart disease, since it would reduce the consumption of whole grains, which can reduce the risk. Whole wheat also can also reduce the risk of stroke, type 2 diabetes and deaths from other causes. It can act like a prebiotic to feed good bacteria, particularly one bacteria, bifidobacteria.

There was a theory that today’s grain contains more gluten, but it’s not true.

While gluten levels have remained level in wheat, there are other reasons we see a rise in celiac disease and gluten intolerance. While gluten hasn’t increased, the structure of the protein gliadin has changed and that new structure triggers the gene that causes celiac. The new structure was completely absent in the 1960s,which may explain an increase more recently so 80% of the wheat used has the alteration. Gluten is in everything from soy sauce to beer and pasta. Even Play-doh contains gluten. Celiac disease wasn’t discovered until recently, approximately the 1970s. That’s when they discovered the gene HLA-DQ2 that’s associated with celiac disease and dermatitis herpetiformis, a skin rash resembling shingles that occurs from sensitivity to gluten. However, it’s been around since Biblical times, just not recognized.

Symptoms of gluten intolerance may be the same, but there’s a difference.

Both gluten intolerance and celiac may cause diarrhea, bloating, abdominal pain, constipation or all four. Those with celiac have extremely foul smelling excrement. Those with celiac disease also have other symptoms, such as unexplained exhaustion, headaches, skin blistering or other skin conditions, unexplained weight loss, iron deficiency, anxiety, auto-immune disorder, brain fog, joint pain, damage to the intestines, appendage numbness, or muscle pain. Celiac disease is an auto-immune disease and the damage can be permanent.

Diabetics may suffer more from more celiac disease. While the average population may have a one in one hundred incidence of celiac disease, the number rises to one in ten for diabetics.
If you have gluten intolerance, always read labels. It’s even in potato chips that contain malt vinegar or wheat starch. Some lipstick, lip-gloss or other cosmetics contain it, so do oral care products, communion wafers, nutritional supplements and over-the-counter medications or prescription drugs.
Be aware that many “gluten-free” products are naturally gluten free, such as potatoes, rice, quinoa and oats that aren’t contaminated during processing. Other gluten-free products may have added salt, sugar or saturated fat to improve the flavor, texture or satisfaction of that product.
It may be hard to get adequate fiber and nutrients if you go gluten-free. It also may lower the amount of B-vitamins, iron phosphorus, zinc and calcium in your diet. Those nutrients are often in foods with gluten.

For more information, contact us today at Next Level Fitness

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Boost Your Immune System For Fall

Published by superadmin on October 25, 2021 | Leave a response

If you haven’t already started or live a healthy lifestyle, fall is a great time to boost your immune system in Irvine, CA. It’s cool enough to get outside more and be active. There is a lot of fresh produce at the market and it’s a good time to take the kids for bike hikes or for nature lovers, take a whale/dolphin watching trip. Go to the park and take off your shoes to experience earthing. There are many ways to boost your immune system.

Get your vitamin D, C and zinc.

These are key priorities to help boost your immune system, although there are other nutrients that can help as well. You can boost your intake of all of these by adjusting your diet and also going outside for 15-20 minutes, three days per week. Studies show that people with dark skin, the obese and older individuals are prone to a vitamin D deficiency. In fact, about three fourths of the population may have a D shortage. People who have lower vitamin D levels are more susceptible to colds, influenza and covid. Consuming salmon, sardines, tuna or egg yolk can help, but many people use fortified products or supplements. Zinc is necessary to maintain your immune system. Shellfish, legumes and nuts are good sources of zinc. Vitamin C is best known as an immune booster and you’ll find it in sweet red peppers, broccoli and citrus fruit.

Phytonutrients all add to your immune protection.

Carotenoids are a category containing six different phytonutrients. Beta-carotene is one of those that boosts the immune system. It’s found in orange and yellow fruits and vegetables, such as sweet potatoes, carrots and cantaloupe, but also in green vegetables, like spinach and broccoli. Food with anthocyanin, such as blueberries or Concord grapes, are normally purple to deep red. Anthocyanin gives them the color and boosts your immune system. The allicin in garlic can also give your immune system a boost.

Exercise if you want to be healthier.

Don’t overdo exercise, by working out for hours or spending every day lifting weights, but get some type of exercise every day. Overexercising can be just as hazardous to your immune system and not getting enough exercise. Make sure you get two days of strength building a week, you have adequate endurance and flexibility workouts, as well. Add a few outside activities in this wonderful weather, like riding your bike or walking. If you’ve never worked out before, go slowly, but keep it consistent. Let your body be your guide.

One study shows that for every 10% increase in your BMI—body mass index—there’s a 4.2% drop in vitamin D blood levels. Losing weight can help improve vitamin D levels, your immunity and overall health.

Add spice to your life. Ginger, garlic, basil, chamomile, cinnamon, sage and thyme all provide an immune boost. Sprinkle some extra herbs in soups, salads and main dishes. Add a dash of lemon or honey for even more immune protection.

Get plenty of sleep. You need seven to eight hours of sleep every night to fight infection and stay your healthiest. Sleep is the time your body repairs. It should be quality sleep. “

Hydrate, hydrate, hydrate. Water is the best way to hydrate. Try drinking a glass of room temperature water when you first get up. It helps wake you up by rehydrating you after a long night.

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Could A Flexitarian Diet Be Right For You?

Published by superadmin on October 15, 2021 | Leave a response

Eating healthy is extremely important for your overall good health, but which type of healthy diet should you choose? There’s a lot of them out there and just a few are carb, rawist and vegetarian. Some have strict rules to follow, while others are a lot easier. One of the easiest is a flexitarian diet. A flexitarian diet isn’t specific. It’s based on a healthy menu that limits processed foods, but doesn’t eliminate any healthy food, like animal products.

The diet was created by Dawn Jackson Blatner, but has been modified by others.

What’s the best type of diet to follow? The best type is one that you’ll stick with and follow. Eating animal protein like meat, dairy, poultry, eggs and fish in moderation makes a flexitarian far easier to follow. It’s adding more fruits and vegetables to the diet and limiting animal-derived foods. Think meatless Monday, Thursday and Friday or Chili con carne with very little carne.

Just like other healthy diets, a flexitarian diet provides variety.

You don’t have to give up that occasional burger, just don’t eat a burger every meal. A flexitarian way of eating uses plant sources for most of the protein. It follows many of the dictates of other healthy diets, like focusing on eating more whole foods or limiting food with added sugar. Think flexible when you think of a flexitarian diet.

If you have allergies or a food intolerance, you can still use a flexitarian diet.

There’s no one set meal plan and few basic rules. If you can’t drink milk or use milk products, don’t drink or eat them. Eat beans, an egg or meat instead. Just throw extra servings of veggies on the plate and have some fruit for dessert. Highly processed food, like luncheon meat, white bread, snack foods or hot dogs should be avoided. It’s very similar to a Mediterranean diet, but with fewer restrictions.

There are few studies on the benefits of a flexitarian diet, since there’s no one meal plan. However, the increased focus on fruits and vegetables means more phytonutrients, fiber and nutrients, which helps weight loss, prevents heart disease, cancer and diabetes.
Since there’s no strict meal plan, you’ll have days you ate less healthy and those that get a gold star. You won’t be as tempted to give it up if you had a less healthy day, as you would if you cheated on a diet.
Eating less meat and animal products can help in other ways. It can cut the cost of groceries dramatically. The cost of a bag of beans is far less than the cost of a pound of meat.
A flexitarian diet could be a perfect match for almost anyone. For those trying to build muscle tissue, then special attention must be paid to plant-based protein and amounts of total protein. People with B12, iron, zinc or calcium deficiencies also need to be more focused on finding plant alternatives.

For more information, contact us today at Next Level Fitness

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Exercising Outside Late Fall And Winter

Published by superadmin on October 5, 2021 | Leave a response

This time of year is perfect for exercising outside. It’s cooling down, so even riding a bike or running is comfortable. There are a lot of benefits to enjoying the outdoors as your gym, so I’m always thankful that I live in this climate, where it’s not icy cold and snowy. Getting extra sunshine is good for the body and the mind. It’s a relaxing way to enjoy the beauty of Mother Nature, while soaking up the vitamin D from the sun.

I love the tranquility of the outdoors.

Not all outdoors is tranquil, you have to look for it. If you live in the city, find a park to visit to help get away from the noise. Those who live in less crowded surroundings may find just walking in their neighborhood relaxing. If you’re in the park or somewhere with grass, take off your shoes and enjoy some earthing. Earthing connects you to the ground when you’re on the soil or grass, rather than the pavement. You don’t have much time to exercise beyond your visit to the gym? Try taking a walk at lunch and eating a sack lunch in a quiet area that has plants and privacy.

You’ll be amazed at the connections you’ll make when you walk in your own neighborhood.

If you walk on a daily basis, you’ll start saying hello to the same people every day. The walk could be to your favorite coffee shop, to the grocery or just around several blocks. It’s a great opportunity to meet your neighbors or make new friends. It’s a social exercise time, which could widen your group of friends and acquaintances. If you’re new to the area, it’s a great way to meet neighbors.

Enjoy the fresh air.

Air conditioning is definitely nice on those super hot days of summer, but it’s nothing like the pleasure of fresh air and sunshine on a day when temperatures are in the low 70s. It’s not only the perfect time to go outside and enjoy your surroundings, it’s a great time to let the weather into your home. Open your windows and let the breeze flow through to get rid of the stale odors, mold and bacteria. It can even help reduce dust mites and boost your concentration.

Exercising outdoors can lower your blood pressure and heart rate significantly. It helps revitalize you and reduces your tension levels.
Choosing a run outside can be far better than running on a treadmill. It’s not as boring and the irregular terrain helps burn more calories.
You can boost your vitamin D level if you spend some time exercising outside. You need an average of 10 to 20 minutes of sun three times a week to have adequate blood vitamin D levels to boost your immune system.
The personal trainers at Next Level Fitness will be happy to develop a program that combines workouts in the gym with supplemental outside activities and exercises.

For more information, contact us today at Next Level Fitness

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Yoga Poses For Stress Reduction

Published by superadmin on September 25, 2021 | Leave a response

All types of exercise, particularly those that get your heart pumping, really do relieve stress. Exercise burns off the hormones of stress and replace them with hormones that make you feel good. When you can make it to the gym, that’s great, but it’s not always possible and neither is heart pumping, sweat drenching exercise. That’s when finding an alternative, like yoga poses for stress reduction can help relieve that anxiety and help you relax.

You don’t need a mat to do breathing techniques.

Sometimes you just need to take a deep breath and breathing techniques help you do just that. If you’re sitting at your desk with just a few minutes before the next big meeting, that’s one place yoga breathing techniques can help. It slows your heart rate and diverts your attention, putting it all on the calming effects of guided breathing. Combine it with a seated crescent moon pose. Relax yourself as you sit by focusing on your breathing. Lift your arms with your palms up. Put them above your head and interlock your fingers, then push your palms toward the sky. Lean your body slowly to the left as you inhale. Hold for ten counts and exhale as you move back toward the center. Repeat by leaning to the right.

If you’re at home, a cobra pose can relax your body and mind.

You’ll move like a cobra with this pose. Start by laying stomach down on the floor, the tops of the feet flat to the floor and palms on the floor with your arms bent and fingers pointing straight ahead. Lift your upper body as you press your lower body to the floor. Straighten your arms as you push your shoulder blades together, holding 30 seconds. Then slowly lower your upper body.

A child pose is easy to do and relieves stress quickly.

If you have a mat, use it, but you don’t need one. Get on all fours with palms and knees touching. Slowly exhale as you lower your hips to your heels until your chest lies on your thighs. Your hands should be stretched out in front of you and your forehead should be touching the floor. If you prefer, you can rest your head on the palms of your hands or just put your hands to your sides. Hold that position and relax. You’ll find the stress melting and focus on your breathing to quiet your brain. You’ll feel almost immediate stress relief.

Do you want relief at your desk? Sit on the edge of your chair with your feet flat on the floor and spine straight. Reach backward and grab the back of the chair, lifting your chest and pulling shoulder blades back as you inhale. Take five deep breaths and return to starting position.
One movement called the uttanasana can be done anywhere. As you bend forward, exhale slowly. Keep bending as you attempt to touch the floor with your fingers and pressing your head against your thighs. Hold for 8 breaths. Don’t push to reach the floor. Just relax into it and go as far as you comfortably can.
Practice a breathing technique. Breathe in through the nose as you expand your belly then exhale through pursed lips as your belly contracts.
Doing a cat/cow combination can help relaxation. You should be on all fours with knees and palms touching the mat. Do a cat pose, lowering the head as you arch your back and then move to the cow pose, dropping your belly with your head up.

For more information, contact us today at Next Level Fitness

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Is Rapid Weight Loss Safe?

Published by superadmin on September 15, 2021 | Leave a response

The average person losing weight takes off between a pound and two pounds a week. It might seem slow and you may want to opt for more rapid weight loss, but is that wise? It took a long time to put on the weight and the excess weight often occurs because of the decisions you make throughout the day. You might be eating the wrong foods, living a sedentary lifestyle or even lacking adequate sleep. If you focus on losing weight fast, you’re apt to go on a extremely calorie restricted diet that can’t be maintained for long. To keep weight off, you need to make lifestyle changes and that takes time.

Building muscle and losing fat takes time.

In order to lose one pound, you need to burn 3,500 more calories than you consume. That can occur by eating fewer calories and burning more via exercise. If the average person eats approximately 2,000 to 2,500 calories with moderate exercise to maintain weight, cutting 500 calories a day will help you lose a pound a week. In order to lose more than two pounds a week, your diet would have to be between 500 and 1,000 calories a day, which is extremely low and can cause you to lose less fat and more lean tissue and water weight.

Rapid weight loss can be helpful for short term goals.

If you’re trying to take off that last five pounds before a reunion two weeks away or if you have a doctor’s monitored quick-start diet, rapid weight loss can help. It can get you started on the road to success. The quick-start diets aren’t meant to be used more than a week or two and use safe principles to make healthy lifestyle changes. After the first two weeks when you lose approximately eight to ten pounds, you start a normal diet regimen.

You lose water weight when you opt for rapid weight loss.

Your body is primarily composed of water, containing approximately 65%. When you lose weight rapidly, most of the time, you’re losing water weight. It can lead to mild or serious dehydration that can affect your health. Losing weight rapidly also causes loss of muscle mass. The more muscle mass you have, the higher your metabolism is. Losing it slows the metabolism, which is counterproductive.

There are some situations where health issues require rapid weight loss, but it’s done under the supervision of a physician and monitored closely.
If you try to lose weight too fast, you could develop gallstones. When you aren’t eating much food, the digestive juices don’t release and the substances in the juices form stones, since it sits for a while.
Rapid weight loss often results in yo-yo dieting. You may lose the weight but it keeps returning. By changing your diet and exercising regularly, you can consistently lose weight and keep it off permanently.
Rapid weight loss can result in nutritional deficiencies. Those can cause immune system problems, dry skin, hair loss, brittle bones and more. Eating a diet rich in whole foods, which are lower in calories, can help prevent it.

For more information, contact us today at Next Level Fitness

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Can Drinking More Water Help You Lose Weight?

Published by superadmin on September 5, 2021 | Leave a response

At Next Level Fitness in Irvine, CA, we encourage drinking more water. Not only does drinking adequate water improve your health, it can help you lose weight. 55% to 65% water, depending on your sex and age. Your heart and brain are approximately 73% water and your lungs about 83% water. You can see how important it is. Dehydration, even mild dehydration, can cause physical symptoms that range from brain fog and body aches to exhaustion. Mild dehydration can make your workout more ineffective and you’ll burn fewer calories.

Your metabolism will be slower if you’re dehydrated.

Even mild dehydration can cause your metabolism to slow. If you want to give it a boost, drink a glass of water. It boosts your metabolism by 30% for anywhere from an hour to an hour and a half, especially if it’s cold. Studies on the effect of water on metabolism show that drinking two liters of water a day—approximately 8 ½ cups—increased the metabolism of the average person who drank less water, enough to cause them to burn an additional 96 calories. In 36 days, you’d lose an extra pound with no extra effort.

Calm those cravings with water.

Our body is amazing and tells us what we need, as long as we know how to listen. Sometimes, people misread those messages. Have you been hungry for something, particularly something juicy, but even after eating tons of calories failed to satisfy that desire? Sometimes, you interpret the message the body is sending and you’re really thirsty, not hungry. Try drinking a glass of water before you grab a sandwich or other food. You might find that it was all you needed to be satisfied.

Drinking water before a meal can actually help fill you up and help you lose weight.

One study compared two groups. One drank two glasses of water before a meal and the other didn’t. Aside from that, both groups continued their normal habits, including normal eating habits. Throughout the study, the group that drank the water at less than the group that didn’t and lost 44% more weight. It was a simple solution that made a significant difference.

If you feel the bloat and have problems with water weight, don’t quit drinking water, drink more. If you’re dehydrated, your body holds water to make sure there’s enough for vital organs. Drinking extra water provides that and flushes waste, like extra sodium from your system.
Opt for water over soft drinks. Not only do soft drinks contain calories and chemicals, they make you thirstier. Many manufacturers bury the flavor of salt with extra sugar and the salt makes you thirstier.
If you drink water, make it cold water. Your body burns extra calories to warm the water and every little calorie counts. It’s easy and one little trick that’s satisfying on a hot day.
As you get older, staying hydrated becomes harder. It may be one reason older people have slower metabolisms. Dehydration in seniors can often be mistaken for senility and dementia, plus cause UTIs.

For more information, contact us today at Next Level Fitness

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How To Stay Motivated As A Beginner?

Published by superadmin on August 25, 2021 | Leave a response

It’s summer and we’re just reopening. There’s a lot of things that can create a diversion in Irvine, CA, to prevent you from sticking with your workout schedule. It’s tough to stay motivated as a beginner, but you can make it easier by taking a few steps and making some changes in your life. As a beginner, you face more obstacles than you do the more seasoned you become and you haven’t yet developed the habit of healthy eating and working out. Here are some tips to help you fake it until you make it.

Start slowly if aching muscles are a deterrent.

When people first start a program of exercise, they’re always surprised at how muscles they didn’t know they had now hurt like crazy. Expect that. You probably haven’t used these muscles in years or worked them on a variety of planes. You can reduce the potential for pain by warming up thoroughly. Stay hydrated and take it slowly, especially if you’ve spent years being sedentary. Don’t try to push beyond your capabilities, at least at first. Focus on form, instead. Having the proper form can help prevent injury. Make sure you also get proper sleep at night and rest between strength training workouts.

Keep you focus on the benefits.

Your mindset makes a huge difference in whether you fail or succeed. If you dread going to the gym, you’re more likely to fail. Find an activity you love, such as dancing, hiking or even hula hooping with the kids and use that as your form of exercise on your alternate days. To improve your attitude toward the gym, focus on what makes you feel good, such as reaching a new plateau of excellence by conquering a workout or the feeling of exhilaration when you’ve successfully finished a workout.

It takes a while to see the difference, so find short term ways to identify success.

Rather than just creating goals that involve weight or clothing sizes, add a few that can be seen or felt more quickly. Notice little things, like getting winded after climbing stairs or tired after walking short distances. For most people, you’ll feel the difference long before you see a difference. Most people note that after just two weeks, they feel fitter and less tired when doing simple tasks. Feeling fitter is a confidence builder that tells you that you’re on the right track.

Stay motivated with a workout buddy. Whether it’s a good friend or a spouse, having a workout partner will improve your chances of sticking with a program. Just knowing someone is waiting for you is part of the reason and also why personal trainers help so much.
Workout at the same time every day. If you’re an early bird, workout in the morning, for night owls, do it after work. Make it an appointment that’s as important as any doctor’s appointment.
Post messages to yourself around the house. These can be to remind you why you want to get fit, encouraging you to succeed or just telling you to go to the gym at your appointed time.
There’s a bit of competitiveness in everyone, but when you’re starting out, make sure you’re just competing with yourself. Never compare yourself to others. You’re unique. Be the best YOU that you can be.

For more information, contact us today at Next Level Fitness

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Foods That Make You Feel Full

Published by superadmin on August 15, 2021 | Leave a response

How do you lose weight without dieting? Eat healthier. Many healthy foods are not only delicious, they’re lower in calories. That list includes foods that make you feel full. Let’s face it, in order to lose weight you have to eat fewer calories. That doesn’t mean you have to eat less, just eat smarter. Mix a half cup of Greek yogurt with a half cup or more of berries and toss in a few walnuts for a filling, delicious sweet treat that’s healthier and fewer calories than a candy bar, but will help you stay full longer. Now that’s smart eating.

Protein keeps you full longer.

When you eat protein, it takes longer to digest, so you’ll feel fuller longer and be less apt to snack. What type of protein is the best? That depends on what you’re craving. You know Greek yogurt and berries, maybe with a little ripe banana added, too, can make a great sweet parfait that’s filling because of the protein in yogurt. Meat, like beef and poultry can also fill you up and keep you full for hours.

Food that contains healthy fat is filling as well.

What foods contain healthy fat? Fatty fish, such as salmon is one example. Fat also boosts your satiety level longer and it’s one reason you should use full fat dairy instead of no fat or 1 to 2% fat dairy. When the manufacturers take out the fat, they replace it with sugar to make it more palatable. Avocados are higher in healthy fat, so make up a batch of guacamole and enjoy. Nuts, nut butter and dark chocolate are also higher in fat. Stretch your enjoyment by grating some chocolate over berries or bananas and sprinkling on some walnuts.

Oatmeal and other high fiber foods fill you up, not out.

There are two types of fiber and both them are good for your diet. Soluble fiber combines with water to form a gel. It feeds the beneficial microbes in your body and creates more diversity. The more diverse your bacteria in your gut, the less prone you’ll be to belly fat. Bacteria also break down soluble fiber to create short-chained fatty acids, which helps regulate fat metabolism. Both types of fiber add bulk, which increases the feeling of fullness. Try a bowl of oatmeal with bananas and nuts or sprinkled with flaxseed. Legumes, such as beans, fruits and vegetables contain a lot of fiber, so they leave you feeling fuller longer.

A number of foods have higher fiber, fat and protein content or contain a combination of two of these. Nuts, or example, contain all three, while quinoa, eggs and fish are high in two.
If you want to feel fuller longer, eat a steamed or boiled potato with a dollop of Greek yogurt or cottage cheese to provide protein. It has a naturally occurring appetite suppressant and plenty of fiber.
Boil eggs, rinse some red kidney beans, chop some celery and onions and you’ve almost completed a truly filling bean salad that’s perfect on lettuce for a filling lunch.
Keep whole fresh fruit as a snack. Whether you’re munching on an apple, eating cantaloupe cubes or diving into a half of a grapefruit, you’ll get loads of fiber, plus the sweetness of the fruit for satisfaction and satiety.

For more information, contact us today at Next Level Fitness

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