Do you ever have one of those days where you feel like you have a hollow leg? It's as if you’re so hungry, nothing will actually satisfy it. I admittedly have, even though I try to eat many mini meals to stay away from the hunger game. My advice is to stay with lower glycemic foods that will not spike your insulin levels and will keep you satisfied for several hours. I like to start my mornings with either a protein shake or some oatmeal with protein powder sprinkled in it. Here is one of my favorite oatmeal recipes:
CINNAMON CHOCOLATE OATMEAL
½ cup of old fashioned oatmeal mixed with 1 cup of low-fat milk or milk substitute, simmer on low heat. Remove from heat and add 1 scoop of chocolate whey protein powder and ½ tsp. of cinnamon, sweeten with natural sweetener such as stevia powder.
I also love apples and try to eat at least two small to medium apples a day. Apples contain fiber and pectin which help with cravings. Here is a great morning or anytime treat made with apples:
APPLE CRISP
• 1 large apple, peeled and sliced
• 1 scoop of whey protein
• 1 cup of low-sugar vanilla yogurt
• Dash of cinnamon
• ¼ cup of quick oats
Bake apple in microwave for 3 minutes. Stir warm apple in with other ingredients in microwave safe bowl. Bake in microwave for an additional two minutes. Makes 2 servings.
Thank God for raw almonds. There are days when I go from client to client and a pack of almonds in the car or the studio holds me over until I can sit down to a heartier meal. I also love almond milk and mix up a shake to take on the road. A recent study out of England also found that whey protein can help keep you satisfied and fuel your muscles as well. Here is one of my favorites:
HONEY ALMOND STRAWBERRY SHAKE
• 1 cup of unsweetened vanilla almond milk
• 1 scoop of vanilla whey protein powder
• 1 tsp. of natural honey
• ½ cup of frozen strawberries
Greens and other veggies help keep my body moving right along. I like to dress my salads with healthy fats, mustard or a Greek yogurt dressing. Here are some of my favorites:
ASIAN MUSTARD TUNA SALAD
• 6 oz. can of white Albacore tuna
• 2 cups of mixed greens
• ½ cup of cherry tomatoes
• 1 tsp. of Dijon mustard
• 1 tsp. of sesame oil
• 1 tsp. of balsamic vinegar
Arrange lettuce, tuna and tomatoes in large bowl. In separate bowl mix together mustard, oil, and vinegar. Pour on top of salad and toss until coated.
FETA DILL BEEF SALAD
• 6 oz. of cooked flank steak, sliced
• 1 tsp. of fresh dill
• 2 cups of spring mix
• ½ cup of grape tomatoes
• 1/8 cup of feta cheese
FOR DRESSING
• 1/4 of avocado
• 1 tablespoon white wine vinegar
• ¼ cup of Greek or plain yogurt
• salt and pepper
Toss all ingredients together in salad bowl with avocado dressing.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé where she runs her personal training business, Fitness Answer, LLC.