DO you suffer from being constantly hungry?
And no matter how much you seem to eat at breakfast, lunch and dinner your tummy still ends up rumbling a couple of hours later?
Instagram / rhitrition Harley Street nutritionist Rhiannon Lambert suggests you should stay away from processed foods
It could be because you aren’t eating the right kind of foods, according to Harley Street nutritionist Rhiannon Lambert.
In her new book, Re-Nourish: A Simple Way to Eat Well Rhiannon reveals the importance putting good food into our bodies and how focusing on food with nutritional value not only benefits your physical health, but also your mental health.
“Aim to consume natural, whole foods most of the time as these are often great sources of nutrients, whereas heavily processed foods usually offer far less nutritional value,” she said.
“Processed foods aren’t just microwave meals and other ready meals, the term ‘processed food’ applies to any food that has been altered from its natural state.
In her new book, Re-Nourish: A Simple Way to Eat Well Rhiannon discusses the importance of the food we put into our bodies
“Processed foods aren’t always unhealthy, but anything that;s been processed may contain added sugar, salt and fat.”
And there is plenty of evidence that shows high-fat, high-sugar foods are less satiating and therefore leaving you feeling hungry much quicker.
Here’s Rhiannon’s top 12 foods to keep you feeling fuller for longer.
Starting your day with oats is starting your day the right way.
Getty – Contributor Oats are a slow releasing carb so keep you fuller for longer
“Having porridge for breakfast in the morning is a great way to start the day as oats are slow releasing carbohydrates that won’t spike your blood sugar levels,” Rhiannon said.
“This means they’ll leave you with longer lasting energy that could keep you full until lunchtime.”
Getty – Contributor You’re less likely to crave chocolate when you eat dark chocolate because it is richer
2. Dark chocolate
This is the news you’ve been waiting to hear.
“As dark chocolate high in cocoa is quite bitter, it doesn’t make you crave so much of it therefore it will leave you feeling more satisfied with possibly less cravings,” Rhiannon added.
“Try and opt for 70 per cent varieties.”
Getty – Contributor Legumes like black beans are high in protein which makes them satiating
Legumes are well known for their satiating effects, making them perfect if you are looking to stay fuller for longer.
“Legumes such as black beans, are an excellent source of protein and can leave you feeling fuller for longer, particularly as that they are also rich in fibre,” Rhiannon said.
Getty – Contributor As with legumes, lentils are also high in protein
Lentils are rich in protein and anything rich in protein stops the hunger pangs.
“Again, lentils are rich in protein and fibre which take longer to digest therefore keep you fuller for longer,” Rhiannon said.
“Add lentils to your salads for extra energy and nutritional value, a great vegetarian source of iron.”
Getty – Contributor Natural nut butters can help you stay fuller for longer
5. Nut butters
No, you can’t eat an entire jar of peanut butter.
But natural nut butters are a good choice.
Rhiannon said: “Nut butters such as almond butter are a great source of essential fats, fibre and protein.
“Consider adding nut butter to your porridge bowl, toast and fruit for a tasty filling addition.”
Getty – Contributor Pumpkin seeds make a great addition to any meal
6. Pumpkin seeds
Like legumes and lentils, pumpkin seeds are a good source of protein.
“Like chia seeds, pumpkin seeds are an easy extra to sprinkle on your food,” Rhiannon said.
“They are a great source fibre, protein and essential vitamins and minerals, in fact, pumpkin seeds go well with savoury and sweet dishes, don’t be scared to try them on your fruit and yoghurt and your salads or pizzas.”
Getty – Contributor Eggs are full of nutrients and protein to keep you full
You’ve definitely heard this about eggs before – again, they are full of protein.
“Eggs are an extremely nutritious item of food as they’re high in protein and are packed with essential nutrients,” Rhiannon said.
“Remember to include the yolk as this is where most of the nutritional value lies.”
Getty – Contributor Avocado is rich in fibre which keeps your gut healthy
While you’re eating your eggs, why not add avocado to the meal for a double whammy.
“Avocado is high in monounsaturated fats and is also rich in fibre,” Rhiannon said.
“Try having half an avocado with eggs on toast for breakfast to leave you feeling satisfied until lunchtime.”
Getty – Contributor Salmon takes longer to digest which means you won’t feel hunger pangs so soon
Not only is oily fish good for your heart, it also keeps you full.
“As well as being high in protein, salmon contains essential fatty acids,” Rhiannon said.
“This combination takes longer for the body to digest, which will provide you with longer lasting energy to help keep you full.”
Getty – Contributor Broccoli is also rich in fibre and nutrients
You either love broccoli or you hate it, but if you love it this is good news for you.
“Broccoli is part of the cruciferous family of vegetables, meaning it is extremely nutrient dense,” Rhiannon said.
“Add broccoli to your meal to help boost your fibre intake.”
Getty – Contributor Chickpeas can be eaten in a meal or on their own as a snack
Chickpeas are great added to a meal or on their own.
“Chickpeas can be part of your main meal, or great for a mid-morning/afternoon snack,” Rhiannon said.
“They’re a brilliant source of protein, dietary fibre and also contain manganese, folate and iron.
“Try using chickpeas in hummus or as a snack, try my roasted chickpea recipe in my book.”
Getty – Contributor Apples are a great snack to carry around with you and keep you fuller for longer
Apples are an easy snack to carry around wherever you go.
“Apples are a great source of fibre and water therefore will help fill you up,” Rhiannon said.
“Try adding some apple to your breakfast or snacking on after a meal.”
Bedbugs ‘increase Your Risk Of Allergic Reactions And Deadly Asthma Attacks’ Even After They Are Gone
BEDBUGS are a nasty pest that no one wants in their house.
But even when they are gone they leave traces behind that can cause allergic reactions and even asthma attacks, new research suggest.
Getty – Contributor Bedbug poo is full of histamine, which cause allergy symptoms in people
Not only do the creepy crawlies bite you while you’re sleeping, they also poop in your bed.
It’s that poop that causes problems long after pest control has been.
The poo is loaded with histamine, a chemical found naturally in your body during allergic reactions.
It is histamine that causes your runny nose, itchy eyes, sneezing and trouble breathing.
Getty – Contributor Histamine is found naturally in your body during an allergic reaction and causes a runny nose and itchy eyes
The chemical can also cause nasty rashes to appear on your skin and is particularly dangerous for those with underlying lung conditions like asthma because it causes an inflammatory response in your airways.
This can trigger potentially deadly asthma attacks if people are exposed to the chemical.
According to a new study from North Carolina State University histamine levels in bedbug infested homes were at least 20 times higher than in homes that were bug free.
And the levels continue to pose a problem for months after the bedbugs have been booted out.
Getty – Contributor Histamine can be particularly dangerous for people with underlying lung conditions like asthma because it causes an inflammatory response in the airways
In homes that were treated for the pests ,which involves circulating air as hot as 50C through the home, levels remained high.
“The intimate association of bed bugs with humans and the spatial distribution and persistence of histamine in homes suggest that histamine may represent an emergent indoor environmental contaminant whose impact on human health should be investigated,” the authors wrote.
“Bed bugs have become a major social, economic, and health problem since their global resurgence in the early 2000s.
BEAT THE BLOOD SUCKERS How to get rid of bed bugs, what causes an infestation and how to treat bites
“Infestations can reach exceedingly high levels, especially among the elderly and in disadvantaged communities, where interventions may be unaffordable.
“While bed bug bites have been recognised as a dermatological concern that can be exacerbated and lead to secondary infections, bed bugs have not been implicated as disease vectors or allergen producers.
Just One Can Of Coke A Day ‘reduces Your Chance Of Becoming Pregnant By 20 Per Cent’
DRINKING just one sugar-laden drink a day reduces your chance of becoming pregnant by 20 per cent, new research suggests.
Cans of pop have already been linked to obesity, type 2 diabetes, early menstruation and poor semen quality but now new evidence suggests it also affects both men and women’s probability of conception.
Getty – Contributor Sugar-sweetened drinks have been linked to an array of health problems including obesity, diabetes and infertility
Experts from Boston University of Public Health surveyed 3,828 women aged 21 to 45 living in America and Canada to determine the link between sugar-sweetened drinks and infertility.
They also surveyed 1, 045 of their male partners.
Participants were found through the Pregnancy Online Study, an ongoing internet-based study of US couples.
They were asked to answer questions about their lifestyles, medical history and diet, including their consumption of sweetened drinks.
Getty – Contributor Women who drank more than one fizzy drink a day were 25 per cent less likely to become pregnant
Both the male and female consumption of sugary drinks was associated with an average 20 per cent reduced fecundability – the average monthly probability of becoming pregnant.
Women who drank more than one fizzy drink a day were 25 per cent less likely to become pregnant and men were 33 per cent less likely to be able to get their partner pregnant.
Those who regularly drank energy drinks were even less likely to become pregnant.
The researchers found little association between fruit juice and diet soft drinks.
Lead author Elizabeth Hatch, a professor of epidemiology at the university, said: “We found positive associations between intake of sugar-sweetened beverages and lower fertility, which were consistent after controlling for many other factors, including obesity, caffeine intake, alcohol, smoking, and overall diet quality.
Keto Breakfast Recipes For A Low Carb Diet – Smoothies And Muffins To Help With Weight Loss
MANY dieters choose the keto diet for its proven weight-loss results.
The strict diet involves cutting out carbs altogether and replacing them with high fat foods – but what are the best breakfast to eat on the keto diet?
Getty – Contributor The keto diet is a high fat, low carb and moderate protein plan
What is the keto diet?
The keto diet involves eating lots of ‘good’ fat, to curb hunger pangs, while cutting out carbs and eating moderate amounts of protein.
It’s said to boost energy levels and help speed up weight loss.
Fat should make up 60-80 per cent of the dieter’s total calories consumed, while protein makes up 10-15 per cent, and carbs less than 10 per cent.
Dieters should also cap their calories at 1,800-a-day – while it can be adapted to suit vegetarian and vegan lifestyles.
Alamy Prosciutto Wrapped Avocado Eggs are a favourite breakfast with keto dieters
What are best breakfast recipes for a low carb diet?
Prosciutto Wrapped Avocado Egg (serves 2) by PaleoHacks
2 ripe, ready to eat avocados 2 eggs 6 prosciutto slices 2 T olive oil Salt and pepper, to taste Chopped parsley for garnish Tomato slices for garnish
Bring a medium pot of water from low heat to a gentle simmer. Using food-safe plastic wrap, line a small bowl and rub a little bit of olive oil on it. Crack an egg into the lined bowl, pull the sides of the plastic wrap together, and tie a knot. Place the wrapped egg in the simmering water for 3 minutes. Repeat with the other egg. Remove the eggs from the water and lay on a plate. Cut the plastic wrap open and gently separate the eggs. Set them aside. Prepare the prosciutto slices by flattening them with a back of a knife. Halve the avocado and remove outer skin. Scoop out the middle of the avocado so it is the same size as the poached egg. Carefully put the egg inside and enclose with both sides of the avocado. Wrap the sealed avocado tightly in prosciutto slices, two strips horizontally and one vertically. Repeat the steps for the other egg. Fry the prosciutto-wrapped avocado in olive oil over medium heat for about 10 minutes, starting with the loose ends of the prosciutto first. Turn frequently until the prosciutto is crispy all over. Place on a paper towel to drain the excess oil before serving. Slice the stuffed avocado, sprinkle with salt, pepper and chopped parsley. Serve with tomato slices.
Alamy Bacon-wrapped avocado is really simple to make
Bacon Wrapped Avocado Fries (serves two) by PaleoHacks
2 avocados 20 strips of pasture-raised bacon
Preheat the oven to 425ºF and line a baking sheet with parchment paper. Remove the pits from the avocados and slice the avocado into thin strips lengthwise (5 per half). Wrap each avocado slice with one strip of bacon, and place on the baking sheet. Bake for 25-30 minutes or until the bacon is crisp. Allow to cool for 5 minutes before serving.
Alamy Raspberry chia pudding can be topped with all manner of nuts and fruit
Raspberry Chia Pudding (serves 1) by Keto Diet Blog
1 cup coconut milk (240 ml/ 8 fl oz) ½ cup water (120 ml/ 4 fl oz) 1 cup fresh or frozen raspberries (150 g/ 5.3 oz) ½ cup whole chia seeds (76 g/ 2.7 oz) 1 tsp vanilla powder or 2-3 tsp unsweetened vanilla extract
Place the coconut milk, water and raspberries into a blender and pulse until blended. Reserve a few raspberries for topping. The best coconut milk I’ve tried is Aroy-D. It contains no guar gum and has no aftertaste, it’s only made with Thai coconut and water. Unlike most canned coconut milk products it does not solidify in the fridge and is perfect for making chia seed pudding without making it too thick. Mix the chia seeds, raspberry milk, vanilla and optionally add sweetener. Let it sit for at least 25-30 minutes, ideally overnight in the fridge. Then, spoon into serving glasses. Serve with the reserved raspberries and store in the fridge for up to 3 days.
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