I had a great morning, visiting and staying with my brother in Montreal this week.
He’s got loads of healthy food so I tried Goji berry tea for the very first time.
It was so easy to make, just took an ounce or two of goji berries put them in a mug and put some warm to hot water on top.
The tea was good, the goji berries became softer as they sat in the hot water, and I have to say I really do feel different! I feel good, energized! My skin is tingling, and I feel like I got some energy. I drank this in the morning, fasted, and soon we will go out to brunch.
I love stuffed mushrooms. Mushrooms hold stuffing really well and to be honest I love stuffed fish, stuffed cabbage, stuffed pastry, the list goes on and on. I like something delicious inside something already delicious! Anyways I’ll stop the ramble before this gets off-topic. Back to my stuffed Portobello mushrooms.
This recipe makes two stuffed mushrooms. For a dinner of two you can serve this as the main course along with a side of salad, pasta or potatoes.
Just a reminder about what intermittent fasting is: you aren’t cutting calories. You’ve already calculated your BMI and BMI so you know how many calories you need to eat every day to achieve your goal of either losing weight, maintaining it or gaining weight.
You don’t cut calories when you are doing intermittent fasting! You are simply eating your daily calories within an 8-hour window of time.
For example, if you start eating at 12 noon, you stop eating at 7 p.m. You don’t eat after 7 p.m. and when I started this was my personal schedule. I would work out at about 11 a.m., eat at noon or one and stop eating (begin my “fast”) between 7 or 8 p.m.
So for those of you who are used to late night snaking this poses a problem! What if you get WAY too hungry at night to stick to the intermittent fasting eating window and fasting times?
Here are some of my personal tips and hints to curb the appetite late at night:
Now I know some of you will scoff at this. But try this first. Hunger is often disguised as thirst and remember, you are allowed to drink water, in fact encouraged to drink water during intermittent fasting periods.
These are foods that pack a nutritional punch and fill you up. They are foods like vegetables, oatmeal, whole grains, fruit. Vegetables and fruit have skin which contains vitamins and fibre that keep the body healthy and full. Same with fruit. Whole grains contain the husk, which contains vitamins and also more fibre. This will help curb your appetite at night.
Soup and salad seem to be those side foods, don’t they? We don’t take them seriously. They aren’t mains. They’re a ‘by-the-way’ kind of afterthought like that hard roll we may or may not eat. Kind of like previews to the movie. Not totally satiating but more mildly interesting – sometimes good but mostly just watery stuff that needs more salt or pepper.
I’ve been drinking various soups all week and I’m surprised how much I’m enjoying it.
Certain soups, however, are high in fat-burning veggies, the broth contains the vitamins and minerals needed to help fight disease and ever notice how much soup can fill you up?
Recent research shows that eating soup can curb appetite, making you feel full faster. It’s also a good way to get in nutrient dense foods, those foods that are high in nutrients per calorie. Much different from simple foods that may be high in sugar, simple carbs like white flour, oil or salt. Those foods are high on immediate flavor but once they satisfy your tongue aren’t doing much for all the complex processes your body needs nutrients to perform.
How can you make a basic delicious vegetable soup?
Start with a base of spices and veggies to set the flavor foundation. So in a large pot cook dry spices or herbs of your choice with diced onion, carrot and celery. The spices I like are dry crushed thyme, black peppercorns, a bay leaf, a small stick of cinnamon, a couple of cloves, a couple of cardamom pods, salt, pepper, celery salt, garlic pepper or herbs de Provence. Then add about two liters of cold filtered water and a vegetable or chicken bullion (stock or flavor) cube.
Then add what veggies you like such as chopped broccoli, diced squash, cauliflower, spinach, etc. Here are some more ideas of what you can add to your nutrient dense healthy vegetable soup:
The higher the nutrient density score on that list, the higher the nutrients per calorie of food. But everything on that list is super nutrient dense and if you’re eating a grapefruit a day then you’re on your way to increasing nutrient dense healthy foods into your diet! I always remember a conversation I overheard I heard once in a busy ferry station on the way to Staten Island. A very lean and muscular fitness trainer was telling the guys who worked at the snack store about healthy eating habits. I always remember he said “Oh and I do this – Eat a grapefruit every day!” A citrus fruit high in antioxidants and vitamin C, in my opinion, is a great addition to any diet.
I’ve been choosing to add more soup and salad to my diet this week and I notice how much better it makes me feel. It’s less heavy than many of the “main” options, easy to make and I notice how full I get as opposed to when I eat more sugary/doughy foods, which after eating, I feel like still eating!
Do you like soup and salad? What kinds? Would you consider having a soup or salad as a main course at least once a week or do you already eat that way?
I talk about nutrient dense foods a lot. These are foods that are high in nutrients, usually high in fiber (so they fill you up) but are they yucky? Well no. They’re only “yucky” if you aren’t used to feeding your body natural plant-based foods high in vitamins and nutrition.
Here’s a chart:
I love pizza, burgers, soda, cheese and my favourite, I’m not ashamed to admit, is poutine. If you don’t know what that is, don’t look it up. Don’t ask. Just run away. You’re better off. It’s too delicious for me to resist, and eating it isn’t exactly good for my health. Well, in small amounts, it’s perfect. It makes me happy. So it’s totally worth it.
But it’s also totally worth it to have a good working healthy body. Good sleep. Happiness. Assurance you’ll be around for those who love you. So guys – remember nutrient dense foods. The vegetables. Try and eat more. That’s all.
What are your favourite vegetables? How many vegetables do you eat in a day?
Have a great one and may the force be with you (now you know what I’ve been watching.)