Why Foundational Filling Foods are the key to weight loss

Have you ever attempted a fruit and veggie diet and couldn't make it past day 3?  Exhaustion and fatigue sets in and you're so hungry you could eat the chair in front of you.  You finally give into the hunger and instead of eating the chair, you hit the vending machine and go all out eating complete junk.

There’s a reason fruit and veggie only diets don’t work.  Now, please don’t confuse this -- fruits and vegetables are essential for good health and I recommend you eat them at every meal.  However, fruits and veggies are missing an essential ingredient that is found only in certain plant foods that eliminates hunger pains and keeps your healthy diet on track. 

That missing “ingredient” -- satiety.  Satiety means the feeling of fullness.  When you eat, it’s very important to feel full and satiated afterwards.  Why you ask?  Well, what happens when you’re full?  Yes, you stop eating!  

When your body is truly full from enough bulk and nutrition in your stomach (not to be confused with stopping eating because you feel sick from highly refined foods), there’s enough long-lasting energy and weight in your stomach to prevent you from eating for another 3-5 hours.  If you don't ever feel full, you’ll just continue to eat and attempt to “eat less” and push the plate-away -- recipes for disaster.

What are the healthiest foods that are high in satiety?  

Foundational Filling Foods (FFF) are the whole plant foods that should be the base (the foundation) of all your meals because they're highest in satiety (they're filling) but low enough in calories to assist with weight-loss.  FFFs are high in satiety because of their higher starch content; they contain enough calories; and the fiber, water and nutrients in FFFs all interact to make these foods your weight-loss (and improved health) best friends.  

Foundational Filling Foods include:

• Whole-grains: corn, whole wheat, barley, rice, oats and more
• Legumes: beans, peas and lentils of all types
• Winter squashes: butternut, buttercup, acorn, pumpkin, hubarb and more
• Potatoes, sweet potatoes and yams
• Other root vegetables:  jicama, parsnip, rutabaga, water chestnut and sun choke

How to correctly use FFFs:

Make at least 50% of your plate FFFs.  FFFs should always be the base of all your meals to ensure you’re full and satisfied every time you eat.

Three FFF meal examples:

1. Veggie burger on a whole-grain bun with lettuce, tomato, avocado and onion with a side of oil-free sweet potato fries with honey mustard dip.
2. Rice and beans with salsa, chopped onion, tomato, avocado and romaine lettuce on-top.
3. 100% whole-wheat pasta with marinara sauce and veggies (pasta primavera).

Now I'd love to hear from you...

What's your favorite Foundational Filling Food?  Have other insights to share?

Answer by clicking comment below then share the article to let others know about the importance of Foundational Filling Foods.

How to Make 30 Second Honey Mustard Dressing on WLTX News

Have you missed the weekly Take Control Tuesday videos?  Wonder where I’ve been?  

Well, I’ve been working hard as the Lead Nutritionist for the Inflammation Management Intervention (IMAGINE) Study and the Director of Columbia’s Cooking for the Cancer Prevention and Control Program (CPCP) at the University of South Carolina.  Yes, it’s a lot of work (and a mouthful) but the pay-off has been great.

Many of the participants in the IMAGINE Study are achieving great health results both big and small.  It’s incredibly rewarding to have a kitchen classroom to teach people how to adopt a whole foods, plant-based diet and cook with them every week.  Actually, it’s also a lot of fun too!

Today, I’d like to share with you useful resources from Columbia’s Cooking that I’ve had the pleasure of taking part in in the last 8 months:

• Trisha on WLTX news: ‘How to Make 30 Second Honey-Mustard Dressing’ 
• Trisha in USC Times: ‘Eat This Now’ article.  Learn how I’m “establishing myself through pigging-out.”
• Trisha in The State newspaper: 'Comfort on a Plate' article.  Learn why cheese is addicting.

If you live in Columbia, SC I have even more in-person resources for you that you don't want to miss.  

• Interested in participating in a 1 year intervention study (with myself as your host)?  There are still spots left in the IMAGINE Study.  OR
• Come participate in “How to Prepare Plant-Based Desserts” on Wednesday, December 16th at in Columbia’s Cooking’s kitchen classroom.  

I’ve been delightfully surprised by the amount of plant-based nutrition interest in Columbia.  From news anchors to physicians and vegan restaurants, Columbia has a pleasant amount of plant-focused nutrition interest and I love it!

My sincere apologies for being ‘MIA’ the last 7 months.  I'm now in a place where I can again, send you weekly tips, quality information and updates on how you can take control of diet, your weight and your health.  

Now I'd love to hear from you.  Please answer today's Take Control Now question...

Take Control Now

What nutrition or cooking topics would you like covered in the upcoming year?  What do you need help with?

Answer by clicking 'comment' below.

I look forward to "seeing" you in your inbox on Tuesday.  

Love and Leafy Greens,

Trish

4 Healthy Grocery Store and Deli Meals

There's an organic market close to my new home in Columbia, SC that I really appreciate -- The Rosewood Market.  They have plenty of healthy vegan pre-made meals which is great when I'm in a pinch.

They serve seasoned rice n' beans with steamed veggies and gravy, lentil loafs, falafel wraps and the list goes on. 

However, not all markets and grocery stores have pre-made, plant-based meals -- the healthy meals you're trying to eat when you're on the go.

Have no fear though -- there's many things you can still eat at markets and grocery stores, you just have to think about it a little bit differently.  And trust me -- I've traveled a lot and lived in many different cities throughout the world and made eating healthy in all of them (I got healthier through all the travel!).  If I can do it, I have no doubt you can do it too.

Here's 4 tips you can implement to eat healthy, pre-made vegan meals at your local market or deli even if they don't really offer them.

1.  Salad Bar - I loved the salad bar at the Giant grocery store (a typical grocery store) when I was visiting my parents in Pennsylvania.  This was an easy way for me to get loads of veggies in my belly and they had such a variety!  I loaded my spring mix with roasted red peppers (not in oil), artichoke hearts, garbanzo beans, red onion and red pepper with a side of pickles.  I drizzled it with red wine vinegar and seasoned with black pepper.  

To make a salad more filling, be sure to add plenty of beans and buy a bag of 100% whole wheat pitas and you have yourself a quick and delicious meal.

2.  Sushi and Spring Rolls - when I shopped at Wegman's grocery store in Pennsylvania and Roth's grocery store in Oregon, I'd pick-up spring rolls and veggie sushi.  

Spring rolls are generally filled with avocado, lettuce, carrots and cucumber with a sweet and sour dipping sauce.  The sushi is a bit more filling as it has rice with different veggies inside.  Another great option.

3.  Boxed Soups - there's plenty of oil-free, vegan box soups that are available at most grocery stores.  Dr. McDougall is one brand although there are plenty others.  Be sure to check the ingredients and the percentage of calories from fat to ensure you're eating the cleanest product.

4.  Go to a store that has what you need - when you know you're in the area of a store such as Whole Foods that serves oil-free vegan to-go meals, stop there.  It may be more expensive, but not always and it can be worth it.

Take Control Now

What's your go-to healthy vegan grocery store/deli meal?  

Answer by clicking 'comment' below.

5 Minute Breakfast Cereal Recipe

This recipe is quick (it's one of my go-to dishes when I'm really hungry after work), it's a great way to eat a 100% whole-grain cereal (that doesn't have added crap in it) and I've served it to men who've NEVER liked Shredded Wheat in their life.  Try it then let me know how it goes by answering the below Take Control Now question.

5 Minute Breakfast Cereal Recipe

Ingredients:

• Shredded Wheat 
• Honey
• 2-3 chopped dates
• Sliced strawberries
• Almond milk
• Cinnamon
• 1 TB walnuts (optional)

Pour your desired amount of Shredded Wheat into a bowl.  Add chopped dates, sliced strawberries, cinnamon and honey to the bowl.  Once you're ready to eat it, add the almond milk. Heads up, the cereal can get soggy fairly quickly so be ready to eat it once you add the plant milk.

Take Control Now

What do you think of this recipe?  What different toppings would you add?

How to Navigate the Health Care System: Book Recommendation

I know you know diet is important… and hell yes it is, I'll always be the first one to promote that, but many times diet alone is not the cure all end all, especially if you're already sick.

Other factors such as stress management, proper sleep and optimal exercise are essential for good health, but so is something else… knowing how to navigate the health care system.

It's incredibly unfortunate, but evidence shows that many of the promoted diagnostic procedures and standardized treatment of care can be more harmful than beneficial or sometimes completely useless.

Additionally, the over-perscription of medications is astronomical and not only is it expensive, but commonly prescribed drugs have endless lists of side-effects that can even be deadly and doctors are too quick to prescribe drugs as the primary defense against disease.  It's going to be much harder for you to lose weight if you're taking 2-5 medications that promote weight-gain and cause other side-effects simultaneously.

And I'm sure you've already had frustrating experiences in the health care system and I know you know it's important to be able to navigate it to better protect your health.

And I'll tell you just the person that can help you do that.

Dr. Pam Popper, Owner of The Wellness Forum, a friend, mentor and one of the most intelligent, hard-working and successful women I know, reviews the science behind common medical tests and treatments so you can learn their risks versus benefits in her newest book 'Food Over Medicine.'

Dr. Popper also provides excellent advice on how to find knowledgable practitioners and how to talk with health care professionals so you can better take control of your health.

Dr. Popper has been one of the most influential and motivational women in my life and that's partly because her understanding of and commitment to the science to help people gain great health is truly exceptional.

I highly recommend you read her latest book 'Food Over Medicine.'

Take Control Now

What frustrating experiences have you endured in the current health care system or working with doctors?