9 Appetite-Suppressing Foods!

By Whitney Provost

If you're like most people, conquering your appetite is one of the biggest challenges you face in your fitness and weight loss journey. As soon as the word "diet" crosses your lips, you may find yourself craving all the junk you know you're not supposed to eat. The secret is eating the right foods to help calm the cravings for the wrong ones. Adding these 9 easy-to-find, tasty foods to your meal plan can help you rein in your appetite before it gets out of control!



1. Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat do. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats digest more slowly than the "instant" variety do, so it's worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.

2. Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.

3. Pine Nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CCK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.

4. Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.

5. Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great unsaturated fat choices include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.

6. Flaxseeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flaxseeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.

7. Beans. The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.

Whey Protein Powder

8. Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Beachbody's Whey Protein Powder to calm your appetite any time of the day.

9. Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you consume fewer calories, plus they help support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry some Anaheim or Serrano peppers with other vegetables, or cook up some jalapeño or poblano peppers in your omelet. Other spicy ingredients may have similar effects, so try adding spices like hot mustard and curry to your salads and meats.

Motivation Monday!!

If you want to look and feel amazing then it is your responsibility, to yourself and all those around you, to do what you have to do in order to attain it. No excuses.

Trainer Tip by Turbo Fire Creator, Chalene Johnson

Dreamy Avocado Dressing

I have been searching for a Creamy Avocado Dressing for a while. I should have known Beachbody would come to my rescue!! I hope you enjoy this as much as I do. Follow quantities as written for a thicker dressing that also makes a terrific dip. Add more yogurt for a creamier texture that makes it a little easier to toss. Either way, it's outstanding

1 ripe avocado, cubed
1/2 cup plain nonfat yogurt
1 clove garlic
1 Tbsp. minced red onion
1 Tbsp. lemon juice
2 Tbsp. finely chopped fresh parsley

Place all ingredients in a blender or food processor and mix until smooth. Chill, and then toss with chosen salad ingredients just before serving. Makes 4 servings.

Preparation Time: 10 minutes

Nutritional Information (per serving)

Calories 97, Protein 4 grams, Fiber 3 grams, Carbs 9 grams, Fat Total 6 grams, Saturated Fat 1 gram

Turbo Fire/Shakeology GIVEAWAY Time!!

I am in the mood for a little giveaway...

How about a FREE Sample of Shakeology for everyone AND a chance to win a drawing for Chalene Johnson's NEWEST Turbo Fire workout "The Greatest HIIT's"!!

How do you enter?? It is easy-peasy my friends.

Head on over to TurboKristy.com and sign up for a FREE membership (absolutely zero purchase necessary!)  Then, email (find it under the contact tab) me the following info:

1.  Tell me a little bit about yourself.
2.  What workout program are you currently doing?
3.  What are your goals?
4.  What are your struggles?

That is all.  This giveaway is strictly for those I coach along their fitness journey so you MUST sign up at TurboKristy.com to be eligible.

Hurry fast!!  The drawing will be held on Friday April 8th!! Don't miss out!

Insanity ASYLUM -- It's Coming... are YOU Ready?? Muwahahahahaha

The 5 Best Fats for Getting Lean

By Whitney Provost

You might think that to lose weight, you need to cut the fat out of your meals. After all, fat is higher in calories than protein and carbs, and low-fat diets have been popular since the Senate Nutrition Committee first recommended them in the late 1970s. But research shows that a moderate-fat diet (with about 35 percent of calories consumed coming from fat) will help you drop pounds permanently, feel full longer, and avoid bingeing. The trick is to eat the right kind of fat to increase satisfaction and boost weight loss. Here's why it's important to eat fat—and we offer five of the best fat sources to add to your diet.



How eating fat will help you lose fat.

In 2008, researchers at Ben-Gurion University of the Negev in Israel found that people who followed low-fat diets lost less weight than people who followed low-carb or moderate-fat diets. The low-fat group lost an average of 6.5 pounds over 2 years, but the low-carb and moderate-fat groups lost about 10 pounds. Women did especially well on the moderate-fat diet, losing an average of 13 pounds during the study.
Fat is an important element in weight loss for several reasons:

• Fat helps your body control blood sugar and insulin spikes after eating carbohydrates. Better sugar metabolism means less fat storage.
• Fat slows down digestion and aids nutrient absorption. You'll stay fuller longer and get more health benefits from the food you eat.
• Essential fatty acids (like omega-3s) may boost your metabolic rate and increase fat burning.
• Fat tastes good. It also provides a "mouthfeel" that is satisfying, which can help you be happy with less food.

Eating more fat may also help you stick to your diet longer. In a study conducted by Brigham and Women's Hospital in Boston, participants got either 20 percent of their calories from fat or 35 percent of their calories from fat. After 6 months, both groups had lost weight. But after 18 months, only 20 percent of the people in the low-fat group were still following the diet, compared with 54 percent of the people in the moderate-fat group. Likewise, the subjects in the moderate-fat group had maintained their weight loss, while the low-fat group participants had gained most of the weight back.

If you reach for a box of low-fat or fat-free crackers or cookies because you want to lose weight, you may actually be sabotaging your diet. Manufacturers frequently replace fat with sugar in packaged food items to make them taste better. You think you're making a good decision by eating fat-free products, but the excess sugar and refined flour can lead to fatigue, cravings, mood swings, and weight gain caused by the overproduction of insulin—the fat-storage hormone. As a snack, a sliced apple with some peanut butter or a salad with oil and vinegar dressing would be a better weight loss choice. The complex carbs and healthy fats will maintain your blood sugar levels, boost your energy, and keep you satisfied longer.

What kind of fat should you eat? To get lean, you need to eat the right kind of fat. Avoid saturated and trans fats (which are found in red meat, full-fat dairy products, and many packaged foods), and instead choose monounsaturated and polyunsaturated fats. Here are some of the best sources of fat to help you reach your weight goal.

1. Fish. Fish like salmon, albacore tuna, herring, mackerel, and sardines contains beneficial amounts of omega-3 fatty acids. Most experts agree that eating two servings of fatty fish per week is safe for people who are worried about mercury or other toxins. (Pregnant women should consult with their doctors about consuming fish.) If you don't like fish, a quality supplement like Beachbody's Core Omega-3™ will give you the benefits without the fishy taste.
2. Olive oil. Heart-healthy oils like olive, canola, and peanut oil are excellent sources of fat for dieters. They have also been shown to lower bad cholesterol and reduce the risk of heart disease. Use them sparingly when sautéing, or drizzle them over your favorite salad or vegetables with a little vinegar and some herbs to maximize the absorption of nutrients. Moderation is important: You really only need about a teaspoon of oil to get all its benefits. Using more will add significant calories.
3. Avocados. Eat a spinach and carrot salad with a little avocado, and you'll not only get a dose of good fat, but you'll also absorb more phytonutrients like lutein and beta-carotene. Scientists at Ohio State University in Columbus found that more antioxidants were absorbed when people ate a salad containing avocados than when they ate a salad without this tasty fruit. One-quarter of an avocado will add flavor while only adding about 75 calories.
4. Nuts. Almonds, walnuts, pecans, and peanuts are powerhouses of good nutrition—full of antioxidants, minerals, and monounsaturated fat. The Nurses Health Study, where more than 86,000 nurses were followed for 14 years, found that those who ate nuts regularly (about an ounce per day) tended to weigh less than those who didn't. The protein, fat, and fiber make nuts more filling, which helps dieters stay on track. Plus there's a psychological bonus to eating nuts: Because they're rich and satisfying, you probably won't feel like you're on a diet.
5. Flaxseeds. Packing the triple wallop of fat, protein, and fiber, flaxseeds are a delicious and healthful addition to any diet. You can grind them up and add them to oatmeal, yogurt, salads, or vegetables, or pretty much anywhere you want a nutty crunch. They're a plant source of omega-3 fatty acids, making them a good choice for vegetarians or the aforementioned non-fish-loving folks. Ground flaxseeds also have 3 grams of fiber per tablespoon, which helps slow digestion and keep your blood sugar stable.

Making room for fat.

Certain fats might be considered necessary for health, but that's not a cue to overindulge. At 9 calories per gram, fat is a more concentrated energy source than either protein or carbohydrates (each has 4 calories per gram). You need to be mindful of your overall caloric intake if you want to eat more fat and lose weight. But when you feel full and satisfied after eating the right kinds of fat, you'll probably find it a bit easier to manage your calories.