COOKING corner I
Chocolate Peanut Butter Protein Pancakes
have an enormous appetite. I cannot and never have been able to eat like a bird, despite my greatest efforts. Call it a fast metabolism or the fact that I was always expending so much energy through sports and running around, but I could always out-eat any other kid. Fast-forward 20 years and guess what? I am still starving and can still out-eat almost anyone, including my guy friends and husband, who is constantly in awe of the amount of food I consume! Despite resigning myself to the fact that I will always a huge appetite, I have still managed to stay lean and fit. This of course is partially due to consistent intense training with weights and holding a lot of muscle on my frame, but also, I have found ways to increase the VOLUME of the foods I eat to feel fuller for longer with little fat storage potential. I always say “I am all about volume” and here are 3 of my favorite ways to increase volume, satiety and stay lean at the same time, despite eating more.
Make protein your #1 priority and eat a lot of it. Protein takes longer to digest in the gut and is therefore both more satiating and also uses up more calories through the digestion and absorption process than the other macronutrients. If you eat lean proteins like egg whites, chicken breasts, lean ground turkey, white fish and pork chops, they have very little fat to add calories.
Choose foods with a high water content. Best choices include fruits and veggies. They pack lots of water along with fiber to fill you up with less calories. The more dense the food (i.e. less water), usually the more of it you need to eat to feel full–for example, white bread has zero water, and I think I would need to eat an entire loaf to feel full. I also like to add water in the form of ice to my protein shakes. Not only do they make me feel fuller for longer, they take a while to eat (also key). Using my Vitamix blender, I fill it with literally 2-3 cups of crushed ice to start. I add 8-10 oz of unsweetened almond milk and 1 scoop whey protein. The whole thing only has about 200 calories and yet it completely fills me up.
Fill up on fibrous veggies. If you have ever been given a plate of chocolate chip cookies, you know how easy it is to eat a dozen in mere minutes. What about a big plate of broccoli? Not so much. The reason is because fibrous veggies have tons of water and fiber and require more chewing, a longer time to break-down and digest. Here is one of my favorite breakfasts–lots of food but lower in cals, carbs and fat.
Chocolate Peanut Butter Protein Pancakes
In a blender or Magic Bullet, mix the following ingredients: 6 egg whites 1/4 cup oat bran
1/2 scoop chocolate protein powder
Peanut butter Cappella drops to taste (about 20-25) Makes 2 large pancakes, add a splash of sugar-free syrup if desired
Jill is an ACSM-certified Personal Trainer and MS in Nutrition. Jill runs her own online personal training and fat-loss nutrition website:
http://www.jillfit.com and trains in-person clients in Winston-Salem, NC. She also works with her husband and fellow NT writer Jade Teta for his fitness & lifestyle company Metabolic Effect, Inc. Contact Jill via email:
info@jillfit.com
NEXT STEP
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deepen the learning, forward the action SUSAN HARDING
susan@thenextstepihc.com
Integrative Health Coach 336.707.4180
Natural Triad Magazine JUNE 2011 33
Jill Coleman
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