Light-Fat-Snack for Hunger Control

Whenever I eliminate all fat from my diet--even if I increase my protein intake to off-set the reduction in fat, I find that I stay hungry too much. So I have come to the conclusion that my body needs fat. I don't believe it is necessarily a bad thing, but fat can be deadly to weight control.

So what do I do?

I figured it out. But before I share one of my solutions, let me share the good news that all fat is not bad for us. Yes, there is such a thing as good fat. For example, avocados are very good for us, yet they contain  fat. Olives are very good for us, yet they contain fat. But they also contain heart healthy anti-oxidant vitamin E, among other things.

The solution to my fat problem? I have created a light-fat-snack that is also high in protein for fat burning by mixing about 1/3 of a cup of Greek yogurt (which has zero fat but is high in protein) with 1/2 avocado (which has some fat and is loaded with vitamin E).

That's it. The snack should come to approximately 90-100 calories. And it curbs hunger!

The avocado and Greek yogurt mixes to a delicious super smooth consistency which I like to eat with a spoon--or use as a spread on whole wheat crackers. This holds me over quite nicely till the next meal or scheduled snack time .

Tip: Avocados are also great in smoothies. When using them in smoothies, include the pit, which is loaded with nutrients.

Mint Berry Protein Smoothie

Less than 200 calories, about 8 grams of protein, totally nutritious, and very filling!

Ingredients:

1/3 cup plain Greek yogurt
1 sprig fresh mint (about 5 leaves)
Handful or so of blue berries
3 or 4 1" cubes fresh pineapple
1/2 banana
1 tbsp honey or agave

Mix without water for thicker, pudding like, mix (the banana thickens it) to eat with a spoon, or add about 1/2 cup of water to make a drink.

This was my breakfast this morning. The mint counts as a leafy green vegetable, and I also threw in a few leaves of Swiss chard for some extra green nutrition (cilantro or parsley would be good options as well).

Pea Protein for Weight Control

Add peas to your diet and experience higher energy levels, build strong muscles, bones, healthy tissue, and control your weight!

Peas are high protein and low fat. No wonder they are rated among the world's healthiest foods. Pea protein contains amino acids that are often lacking in other proteins such as lysine. So put peas on your menu without delay!

Pea protein can help you lose weight while retaining muscle, because the protein is easily digested for maximum absorption. With allergies to peas being extremely rare, most everyone can avail themselves of the benefits of this amazing legume.


 Don't eat many peas? Adding pea protein powder to smoothies is an easy way to boost

Chocolate Lovers Breakfast Smoothie

Low sugar, high protien, nutritious, sticks to your ribs, and it's delicious!

Ingredients:
8 oz Fairlife chocolate milk
A splash of coffee
1 Banana
1-2 TBSP smooth or crunchy peanut butter
A few dollops of cottage cheese
A handful of cilantro (yes, cilantro!)
A healthy drizzle of agave. Blend and Enjoy!