To Feel Fuller, Fill Up on Protein

Nutrition News Flash from Spark People

-- By Becky Hand, Licensed & Registered Dietitian

A new study published in the American Journal of Clinical Nutrition tested 19 subjects on three different diets. Researchers measured appetite, caloric intake, body weight, and fat mass, as well as blood measurements for insulin, leptin (the hormone responsible for satiety) and ghrelin (the hunger hormone) during each of the phases. First, subjects followed a weight-maintenance diet of 15% protein, 35% fat, and 50% carbohydrate for two weeks. Next, the subjects ate the same number of calories (an "isocaloric" diet), but with a different nutrient breakdown (30% protein, 20% fat, and 50% carbohydrate) for two weeks. This diet resulted in markedly increased satiety, although leptin levels did not change. Finally, subjects followed an "ad libitum" diet (no caloric requirement or restriction), but were required to meet a specific nutrient breakdown of 30% protein, 20% fat, and 50% carbohydrate for 12 weeks. In this phase, participants spontaneously ate 376-504 fewer calories per day, and decreased both body weight and body fat. However, leptin levels decreased and ghrelin levels increased. The researchers concluded that increasing protein intake from 15% to 30% of calories, with a constant carbohydrate intake, may be beneficial to weight loss. Action Sparked This 30% protein, 50% carbohydrate diet fits into the healthy distribution range set by the Food and Nutrition Board, the Institute of Medicine, and National Academy of Sciences. It appears to benefit those trying to lose weight and body fat. The trouble is that many sources of protein are also high in fat. For healthy protein sources, select low-fat dairy products (milk, cheese and yogurt), egg whites or egg substitutes. To enjoy lean meats, trim off excess fat and remove skin. Select cooking methods that limit fat such as grilling, baking or broiling. Many plant proteins, such as tofu, beans, legumes and other soy products are naturally low in fat as well.

Black Bean Salad with Corn, Red Peppers, Avocado and Lime-Cilantro Vinaigrette

Servings: 6-8

Ingredients

• 2 15-ounce cans black beans, rinsed and drained
• 3 ears fresh cooked corn, kernels cut off the cob
• 2 red bell peppers, diced
• 2 cloves garlic, minced
• 2 tablespoons minced shallots, from one medium shallot
• 2 teaspoons salt
• 1/4 teaspoon cayenne pepper
• 2 tablespoons sugar
• 9 tablespoons extra virgin olive oil, best quality such as Colavita
• 1 teaspoon lime zest (be sure to zest limes before juicing them)
• 6 tablespoons fresh lime juice
• 1/2 cup chopped fresh cilantro, plus more for garnish
• 2 Hass avocados, chopped

Instructions

1. Combine all ingredients except for avocados in a large bowl and mix well. Cover and chill for a few hours or overnight. Right before serving, add avocados and mix gently, being careful not to mash avocados. Garnish with a more chopped cilantro if desired. Serve at room temperature.

By Jennifer Segal

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Spicy Smoky Kale Chips Recipe

Many One2One members have been telling me about how they have discovered Kale chips as a super healthy, crunchy snack.  I decided it was about time to share a recipe that I have used.  A great way to get in your dark, leafy greens!


Yield: 2-3 Servings

Ingredients:

• about one bunch of kale, rinsed and dried
• Olive oil
• Salt, to taste
• about 1 tablespoon of chili flakes (or to taste)
• sprinkling of paprika or cheyenne pepper power (optional)

Directions:

 

1. Preheat oven to 350 degrees.
2. Remove the kale leaves from their tough end and inner stems. Cut longer leaves in half or preferred bite size pieces.
3. Place kale pieces in large bowl. Start by tossing in about 1 tablespoon of olive oil. The kale leaves only need to be lightly coated with oil. Too much will make the chips too limp and greasy. Only add about 1 tablespoon of olive oil at a time. Then sprinkle in sea salt and chili flakes.
4. Put the kale pieces in a single layer in a baking sheet lined. You can use parchment paper if you like for easier cleaning.
5. Bake for 12-14 minutes or until crisp. About 5 minutes before they are finished, you can gently toss them in the sheet pan for more even baking. They will burn easy, be aware of how they are baking.
6. For more smoky or spicy flavor, lightly dust the kale chips with paprika or cheyenne pepper power.

Recipe from whiteonricecouple.com

 

 

Chicken Avocado Chopped Salad

A Yummy Entree Salad for Lunch or Dinner

Prep Time: 20 minutes      

Yield: 4-6 Servings

Salad Ingredients:

• 2 boneless, skinless chicken breasts
• pepper
• 1 Tbsp. olive oil
• 8 cups chopped Romaine lettuce
• 4 slices bacon, cooked and diced
• 4 ounces feta cheese, crumbled
• 1.5 avocados, pitted and diced
• 2 roma tomatoes, diced
• 1/4 cup chopped green onions

Garlic Herb Vinaigrette Ingredients:

• 1/3 cup apple cider vinegar
• 3 garlic cloves, minced
• 1 Tbsp. Dijon mustard (optional)
• pinch of salt and freshly-cracked black pepper
• 1 Tbsp. dried Italian seasonings
• 1/4 cups extra virgin olive oil

To Make The Salad:

Season chicken breasts on both sides with pepper. Heat oil in a large skillet over medium-high heat and add chicken. Cook for 3 minutes per side, or until the chicken is cooked through and no longer pink inside. (Cooking time will vary depending on the thickness of the chicken.) Remove chicken and let rest for at least 10 minutes. Dice chicken into small pieces.

Add the diced chicken, lettuce, bacon, blue cheese, avocados and tomatoes to a large bowl, and toss until combined. Drizzle or toss with garlic vinaigrette and serve immediately.

To Make The Vinaigrette:

Whisk all ingredients together until combined.

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