How can I stop snacking at home? PLUS Pineapple Fried Quinoa!

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If you are trying to reduce snacking, there are a lot of different approaches you can take. The “best” strategy varies, because it depends on why you are snacking. Are you bored? Are you stressed? Or, are you just really hungry? A good place to start figuring out the cause of your snacking is to make sure you are eating frequent, substantial, balanced meals.

  • Frequent means multiple times a day
  • Substantial means at least 300-500 Calories
  • Balanced means that there are multiple food groups in your dish (vegetables, lean proteins, grains, fruits, healthy fats, etc.)

Start with breakfast. Regular, large, breakfast consumption increases satiety, reduces total caloric intake, and improves overall dietary quality in your later meals. In other words, eating a good breakfast can keep you fuller for longer, and helps you eat healthier foods instead of junk. An example of a substantial, balanced, breakfast is two slices of whole grain toast, two eggs, and some fruit. It is NOT one slice of toast with peanut butter. Healthy bodies are smart. Your hormones, muscles, and brain will know if you are underfed and if you are lacking nutrients. This can lead to ravenous snacking. For later meals, foods high in protein and fiber are very satisfying. Adding high protein or fiber foods such as nuts, seeds, low-sugar granola, or oats can jazz up the textures of any meal. The sensory experience can also help you stay full. Here is another excellent, high-fiber and high-protein meal by Coach Brian!

Pineapple Fried Quinoa with Shrimp

Serves 2
Nutrition Facts: Calories 457, Carbs 46g: Protein 35g, Fat 15g

  • 2 cups cooked Quinoa
  • 1 cup diced Pineapple
  • 12 Shrimp (peeled)
  • 2 tbsp Soy Sauce
  • 1 tbsp Olive Oil
  • 1/2 cup diced Onion
  • 1/8 cup Cilantro
  • 2 Eggs 
  • 1/4 tsp of each: Cayenne Pepper, Garlic Powder, Ginger Powder, Black Pepper
  • Optional: Cashews or nuts
  1. Season shrimp with cayenne pepper, garlic powder, ginger powder, and black pepper
  2. In a heated pan, add 1/2 the olive oil, followed by the seasoned shrimp and toss for 2 minutes
  3. Add pineapple and cooked quinoa and toss for an additional minute
  4. Carve out a circle in the center of your pan and add the remaining olive oil followed by the eggs. Scramble the eggs within that center until they are just about cooked through
  5. Add the soy sauce, raw onion and cilantro and toss together for one more minute 
  6. Optional: Top with cashews, nuts, edamame, or a crunch healthy fat of your choice.

References

Kahleova, H., Lloren, J. I., Mashchak, A., Hill, M., & Fraser, G. E. (2017). Meal Frequency and Timing Are Associated with Changes in Body Mass Index in Adventist Health Study 2. The Journal of nutrition147(9), 1722–1728. https://doi.org/10.3945/jn.116.244749

Chambers L., McCrickerd K., Yeomans M.R. (2015). Optimising foods for satiety. Trends in Food Science & Technology, 41(2), p. 149-160. https://doi.org/10.1016/j.tifs.2014.10.007

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