Here’s an interesting tip for appetite control! If you “expect” a food or meal to satisfy you – chances are it will.  Fascinating research presented at a scientific meeting on eating behavior found our minds can indeed convince our stomachs that a food or meal will fill us up.

Appetite control is the Holy Grail for achieving a healthy body weight so I encourage you to take advantage of this mind over body reality.

Here are the superstar foods that have been shown to help fill you up without filling you out:

• Healthy animal proteins – fish, shellfish, skinless poultry, omega-3 eggs, low-fat dairy products (especially plain Greek yogurt)

• Plant proteins – whole soy foods, nuts, seeds, and beans (especially beans!)
  • I call them “Miracle” Beans:
    • Aim for 1 serving (1/2 cup), or more, daily from any of the 24 varieties available.
    • They’re a great source of low-fat vegetable protein, fiber, B vitamins, iron, potassium, magnesium, and phytochemicals.
    • Because of their high fiber and protein content, beans are fantastic for appetite control. They effectively “fill you up” and don’t elevate your blood glucose and insulin levels like the “Great White Hazards”.
    • Regularly consuming this super food can also lower your cardiovascular risk, lower your cholesterol, lower your blood pressure, help stabilize your blood glucose and insulin levels and provide protection from colon and breast cancer.
    • Enjoy beans canned, fresh, frozen, or dried.

• Non-starchy veggies – cabbage, kale, broccoli, cauliflower, brussels sprouts, collards, carrots, onions, leeks, tomatoes, asparagus, spinach, dark lettuces, bell peppers, avocados

• Mushrooms

• Non-tropical fruits – berries, cherries, plums, apples, pears, grapes, kiwi, peaches, and melon

• Physically intact whole grains – oats, brown rice, barley, bulgur, quinoa, and kasha
  • You can have your bread and cereals just make sure they are 100% whole grain varieties. Look for “100% whole grain” or “100% whole wheat” on the label. Physically intact whole grains like oats, brown rice, barley, and quinoa have an edge over 100% whole grain bread.  Whole grains are a rich source of fiber, minerals, B vitamins, and phytochemicals.
  • Regularly consuming whole grains will help you in your weight loss endeavors and can lower your risk of heart disease, stroke, diabetes, diverticulitis, hypertension, and osteoporosis.

• High fiber cereals – choose those with at least 5 grams of fiber per serving (avoid those with >10 grams of sugar)

Barley and Bean Salad with Lemon, Basil, and Sun-dried Tomatoes

Serves 4-6

This hearty salad is perfect as a main dish or on the side.

Ingredients

• 2 cups cooked barley

• 1 15oz. can of beans of choice, drained and rinsed

• 1/2 cup chopped fresh basil

• 1/2 cup sun-dried tomatoes, chopped

• 3 green onions, sliced (green and white parts…no waste!)

• 1/3 cup pitted Kalamata olives, chopped

• 3 tbsp capers, optional

• 1/4 cup extra-virgin olive oil

• 2 lemons, juiced

• 2 cloves garlic, minced

  1 tbsp dried oregano, optional

Directions

Whisk together last four ingredients and set aside. Combine barley, beans, basil, sun-dried tomatoes, green onions, olives, and capers if using. Toss with the dressing and season to taste with salt and pepper. Let sit for at least 20 minutes to let flavors meld.

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