How to Feel Fuller, Longer: So You’ll Eat Less and Feel Fabulous!

Have you ever eaten an apple for a snack, only to be hungry again an hour later? Or a bowl of cereal in the morning, but by 11AM you find yourself thinking “I wonder if I have any Girl Scout cookies in my trunk”.

So how can we feel more satisfied and stay fuller for longer? Being satiated with wholesome foods, in the right combination, translates into increased energy and improved vitality. It can also mean making better food choices and avoiding those annoying cravings in the afternoons and evenings. You know the ones, where you’ll do anything to get your hands on something salty-chewy-sugary-crunchy-greasy; in other words, dense carbohydrates for instant fuel.

It all comes down to regulating your blood sugar. Let’s go back to that apple which is made primarily of carbohydrates. It begins to break down with help from enzymes in your saliva as you chew. Carbs, especially the simple ones, metabolize very quickly which raises your blood sugar.

Your body responds by secreting a rush of Insulin from the Pancreas to drive the extra glucose for storage into your fat cells. There is an opposing hormone, called Glucagon, which works to elevate your blood sugar when glucose levels are low. These two hormones work in harmony to keep your body in balance. Imagine the arcade pinball game where you are using your right and left paddles to keep the pinball in the middle, right where your blood sugar level should be; between 80-120 mg/dL (milligrams per deciliter). Abusing those hormones on an ongoing basis by eating overly-processed foods and too many simple carbohydrates–especially sweets–and you’ll be setting yourself up for insulin resistance and the potential for Type II diabetes.

Once you combine your carbohydrate, such a vegetable, brown rice or quinoa, with a lean protein (I’ll use a chicken breast as an example) and a healthy fat (such as avocado), you have designed a meal that will metabolize much more slowly. Your body will release the calories at a slower rate so your blood sugar won’t spike. Because it metabolizes gradually, you will enjoy sustained energy for a longer period of time, feel more satiated for longer, your hormones will be regulated, and unless you are a purely emotional eater, you’ll find yourself eating less!

With our ever increasingly busy lives, it’s often challenging to find lean proteins on-demand, and even more so to have the convenience of healthy meal options designed with the optimal balance of lean protein, complex carbohydrates and healthy fats.

What started out as my own desire to make healthy foods more convenient for my family and friends–especially as I began to witness many of them becoming sick–evolved into a passion and stewardship for others who share in this common goal.  I’d like to introduce you to Toni’s OatMEAL which I designed to keep you FULL and FUELED for hours! It’s the perfect blend of lean protein (whey, egg white or plant-based), complex carbohydrates (whole rolled oats) and healthy fats (flax and nuts, depending upon the blend).  It is delicious and convenient, just add hot water and go!

For more information and to order your two complimentary samples click here! (This offer is available for a limited time only)

For product inquiries, to order or inquire about custom blends, email or call Toni at (408) 206-1405. To order visit www.ToniJulian.com/OatMEAL

About Toni Julian

Toni Julian is a Northern California-based health and nutrition advocate, author of BITE ME! Change Your Life One Bite at a Time, Fitness Expert, creator of Toni’s OatMEAL and 50-something mom of four. She shares her knowledge to inspire people to lead sustainably healthy lives. For more information visit her at www.ToniJulian.com

Raw and Unadulterated: Chopped Veggie Salad with Capers and Kalamata Olives

We all know how challenging it is to incorporate enough veggies into our diets. And how frustrating it can be when you make an effort to hit the local organic health food store, or shop at the Farmers Market only to let a few days lapse and finding a withering mound of fermenting vegan-compost in your crisper drawer. What a waste!

Here’s my favorite raw veggie dish that is not only easy to make, but keeps in the refrigerator for many days.

And at only 50 calories per cup, and packed with phytonutrients, it’ll go a long way in making every calorie COUNT!

What to buy:

1/2 Head Red Cabbage

1 Head Cauliflower

4 Florets Broccoli

1/8 Red Onion

1 Red Pepper

1/4 Cup Capers

1/4 Cup Kalamata Olives

1 cup Snap Peas

Dressing:

1 T Olive Oil

1 T Bragg’s Liquid Aminos

1 T Lemon Juice

What to do:

Chop all vegetables into small pieces. You can use a hand held chopper, food processor or cut with a knife.

Mix dressing into separate container and toss all together. Enjoy!