#365 (7/14/2009) APPETITE-SUPPRESSING FOODS!
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It is a hard matter, my fellow citizens, to argue with the belly, since it has no ears.

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9 Appetite-Suppressing Foods to Conquer Your Cravings

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 start 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. Add these 9 easy-to-find, tasty foods to your meal plan, and rein in your appetite before it gets out of control!

Appetite-Suppressing Foods

  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. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats are digested more slowly than the "instant" variety, 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 [CKK] 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. SaladSalad. 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 choices for unsaturated fat 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. Flax seeds. 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 flax seeds 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.
  8. Whey Protein PowderWhey 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 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 eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry peppers with other vegetables, or throw some peppers and salsa in an omelette. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats.

Related Articles
"11 Tips for Cooking Out Without Pigging Out"
"6 Healthy Foods that Are Easy on Your Wallet"
"7 Tips for Portion Control"

Got something to say? Chat with the writers and other readers this coming Monday, July 20th, at 8:00 PM ET, 5:00 PM PT, in the Beachbody Chatroom!


Whitney Provost If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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5 Ways to Speed Up Your Six-Pack

By Ben Kallen

No matter what your age, body type, or fitness level, we're pretty sure one of your main workout goals is to improve your abs. And why not? A flat midsection, with or without a visible six-pack, is the ultimate symbol of being fit and lean. (And yes, it looks great at the beach.) But it's not just a matter of vanity—a strong core helps stabilize your entire body. That's why every Beachbody workout program includes a variety of ab-tightening exercises.

Abdominal Six-Packs

Still, whatever you're doing to get fit, there's always room for improvement where the core is concerned. Here are five tips to help you to get those great abs faster than ever:

  1. Work your entire core. Your "core" (the trunk muscles of your abdomen, lower back, and pelvis) is a whole system that supports your body as you stand up straight, perform everyday activities, and work out. And it's important to strengthen all these muscles, not just the rectus abdominis (the main "six-pack" muscles targeted by crunches). At the very least, you should strengthen the spinal erectors of the lower back to balance out your abs, which will help your posture and reduce the risk of back pain. Think of total-core training as increasing your functional fitness—meaning you won't just look better, but you'll also be able to do things better. (P90X's Core Synergistics workout and ChaLEAN Extreme's Extreme Abs workout are great examples of complete core workouts.)
  2. ChaLEAN Extreme®Take it slow. When you're doing crunches or other ab-focused exercises, it's easy to speed up and lose proper form, especially when you start to get tired. Either you let momentum carry you through much of the movement or you pull yourself up with your back and shoulders. But you'll get the most benefit (and the least chance of injury) from your workout if you concentrate on measured, controlled movements. And keep the abdominals contracted the entire time. After all, they're the ones that should be doing the work. (Doing some Pilates-style movements—like ChaLEAN Extreme's Pilates Roll-Up, in which you lift your upper body to a count of 8—is a good way to train yourself to slow it down.) When you can't do any more reps with the proper form, it's time to stop.
  3. Don't overdo it. If you really want great abs, you may be tempted to grind out crunch after crunch to the exclusion of other exercises, or to do more ab-centered workouts than your fitness program recommends. But directly working your abs too often can do more harm than good. Like any muscle, the abdominals need to recover between workouts. If you find you aren't improving the number of reps you can do or the amount of weight you can handle, that's a sign that you're overtraining, and you need to cut back.
  4. Don't neglect the rest of your body. The more you work your entire body, the better it is for your abs. In fact, just about any full-body or compound movement, from push-ups to squats to deadlifts, takes a lot of ab effort. (That's the whole point behind programs like Hip Hop Abs® and the upcoming RevAbs™, which give you great core results without focusing on crunches.) What's more, working your full body will burn many more calories and raise your metabolism, which is important, because you also need to . . .
  5. Woman with Measuring Tape and AppleLose the fat to make your abs flat. No matter how much you strengthen your abdominal muscles, the only way to get a flat midsection is to lose body fat. That's going to require a diet that's high in protein and fiber, low in simple carbs, and full of bulky, nutrient-dense foods that keep you full with fewer calories—and of course, plenty of water. If you're on a meal plan associated with a particular workout, make sure you're really following it and not fudging here and there. (Keeping a food diary can help.) When you combine an effective full-body workout with a proper diet, getting the flat abs you've always wanted is just a matter of time.

Related Articles
"The Lean for Life Food Plan"
"6 Ways to Avoid Nighttime Snacking"
"7 Superfoods with Superpowers!"

Got something to say? Chat with the writers and other readers this coming Monday, July 20th, at 8:00 PM ET, 5:00 PM PT, in the Beachbody Chatroom!


Ben KallenIf you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.


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Recipe: Craving-Crushing Salad

By Joe Wilkes

Craving-Crushing SaladAfter I read Whitney's article about appetite-suppressing foods (see above), I thought I'd try to put together a little salad from the ingredients she mentions for a filling lunch that would get me through the afternoon. After some experimenting, I hit on a pretty tasty combination. Here's my recipe to beat the cravings!

2 cups fresh spinach
1 small apple, diced
1 Tbsp. pine nuts
1/2 cup canned garbanzo beans, drained
1 Tbsp. flaxseeds, ground
1 Tbsp. olive oil
Juice of half a lemon (or to taste)
Salt and pepper to taste

In a large salad bowl, toss all ingredients together and enjoy!

Preparation Time: 10 minutes

Nutritional Information:

Calories: 454
Protein: 11 g
Fiber: 14 g
Carbs: 55 g
Fat Total: 24 g
Saturated Fat: 2 g


If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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Reviews
Total number of Reviews: 6
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"I would also like to suggest chia seed as an even better alternative to flax seed. Higher in Omega 3's and fiber and unlike flax the chia seed is also very high in antioxidents. Because it is so high in anti oxidents you don't have to worry about it going rancid the way flax seed does. It also gives you that full feeling. Just make sure you invest in a good quality chia product."

– Colette Ertel, Cambridge, ON

"great newsletter with lots of good information.. Thank you"

– Mary Rynicki, Sterling, MI

"After workouts in the am, mix whey protein powder, raw whole oatmeal, shreded coconut, soy milk, cinnamon, blend in a blender magic bullet and makes a great breakfast drink-meal"

– Mike Birky, Aberdeen, NC

"Summer salad, yeaaaaaaaa . Took a bad but true ,side profile photo of me to get me BACK into this. Thanks for the ideas."

– Joanne Cook, Deer Trail, CO

"Great article. Too often, people think they have to pound their abs to get a six pack without realizing the harm they might actually be doing. Your entire core benefits from a well-rounded program, not just your abs."

– Kim McAuliffe, Santa Barbara, CA

"Read, Appetite Suppressing Foods, and found it to be interesting and helpful. I'm already eating some of the foods, but will try the others for more constant appetite suppression, and to compliment my P90X training. Thanks for the article."

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