Have you ever eaten an entire meal and by the time you stood up from the table you were wishing for more because you weren’t satisfied? Some foods are better at satiating you than are others. Here are five healthy foods that are sure to leave you feeling satisfied so you can make it to the next meal without needing to visit the vending machine at work for an unhealthy snack.
1. Oat meal
Oatmeal is rich in fibre and complex carbohydrates, and fibre adds bulk to food without adding a lot of calories. Complex carbohydrates can also help stabilize blood sugar levels, which prevents spikes and lulls
in energy. Steadier blood sugar levels also help curb cravings. Fibre promotes healthy digestion, so you feel fuller for a longer period of time after eating. Consequently, a bowl of oatmeal in the morning can be a healthy way to keep you energized and feeling satisfied until lunchtime. Other foods rich in fibre include other whole grain cereals, whole grain breads and pastas, wheat bran, and fruits and vegetables.
2. Lean Meats
Lean meats contain protein − and lots of it. Multiple studies have found that eating protein causes the intestines to secrete glucose. This is sensed by the liver, which, in turn, sends signals to areas of the brain that control hunger. Therefore, enriching meals with a little extra protein can be an easy way to help control cravings later in the day. The next time you make a salad, add a small amount of chicken breast or a few thin slices of lean ham or turkey. Vegetarians can boost their protein content with soybeans or tofu. This added protein will help keep you feeling full and satisfied so you won’t want to snack later.
3. Mixed Nuts
Nuts are incredibly protein- and energy dense. Due to nuts’ protein content, just a small handful can trigger feelings of fullness. And their energy content can help quickly pull you out of an afternoon energy slump. Many people find that reaching for a handful of nuts in the afternoon is the perfect way to stay satiated and energy filled throughout long working afternoons. Nuts also make a good addition to nearly any meal. Almonds, peanuts or walnuts can be added to any salad for a protein and energy boost. Nuts are high in calories, though, so just a small handful is all that is needed to keep you feeling full and working hard.
4. Watery Fruits AND Vegetables
Fruits and vegetables with high water content, such as melons, lettuce, tomatoes, cucumbers, mushrooms and grapefruit, can help fill you up with fewer calories so you will be less likely to snack later. Many fresh fruits and vegetables are also good sources of fibre, which will further promote feelings of being satisfied after eating your meal or snack. The combination of fibre and water is perfect for anyone also dealing with weight control, because the low-calorie combination will leave you feeling fuller for longer without adding lots of extra fat and calories.
5. Spices
Throughout the years, nutritional research has shown that people often feel more satisfied after eating less food when the meal is spicy. Hot foods also tend to lead to eating more slowly and drinking more water between bites, and both actions tend to reduce the number of calories consumed at a meal. Seasoning your meals with chilli peppers, hot sauce, salsa, curry and other hot spices can lead to feelings of fullness and satisfaction without overeating. Spices were the original food preservatives. Modern science has shown them to be very potent antioxidants and to contain many compounds that provide powerful prevention against cancer and degenerative diseases.
For more information on your Nutrition/Supplement/Exercise plan or Yoga and Retreats in Mallorca please get in touch with us here
Original Article from ‘the art of growing young’ Nov/Dec 2012 by 
For general wellbeing and performance on a daily basis, it is important that our body is supplied with an optimum intake of essential vitamins, minerals and trace elements. Our body is unable to produce these vital nutrients itself. Therefore, we have to supply our body with these vital substances on a daily basis. A balanced diet which is rich in vegetables, fruits, cereals, dairy products and fish is needed to supply the optimum combination of nutrients, but many people have neither the time nor the understanding to maintain this, and have an unbalanced diet; their daily supply of vitamins, minerals and trace elements is often not ideal.
With an unbalanced diet or with an increased requirement of nutrients, caused for example through environmental stress or physical exertion nutritional supplementing with Daily BioBasics is recommended.
Daily BioBasics nutritional drink provides a refined combination of ingredients to support you in staying at your physical and mental best. Packed with a truly expansive selection of vitamins, minerals, herbal extracts and fibre, our innovative and proprietary blending process ensures optimal product performance with every serving.
One serving of Daily BioBasics gives you:
- 100% of the daily values of essential vitamins including A, B, C and E, contributing to key functions across the body including the immune system, heart functions, cell health, maintaining energy levels and the reduction of fatigue.
- Minerals such as Zinc and Magnesium to support normal bones, connective tissue and cognitive functions – and much more.
- Phytonutrients concentrated from 35 fruits and vegetables, and 20 different herbs. Contains more than 50% of the RDA for fibre.
- Includes core minerals such as Selenium and Zinc which help protect cells from oxidative stress.
Daily BioBasics is the full spectrum supplement to your daily needs for vitamins, minerals and fibre, helping support the most important functions throughout your entire body – and allowing you to focus on being at your best!
Gluten free