10 Collagen producing foods that will keep your skin young.

 

 Collagen is the primary structural protein which can be found in many different connective tissues within your body, and is responsible for keeping your skin elastic and making it look young. That's why if your collagen levels get too low you could begin to develop wrinkles and age more rapidly. If you want to maximize the amount of collagen in your body, then you should definitely eat more of these foods:

1. Salmon

 Salmon is packed to the brim with plenty of minerals responsible for the production of collagen, such as zinc. It also contains a lot of omega-3 fats, which help to keep your skin properly hydrated. We'd recommend eating 4 to 5 ounces of salmon twice a week.

2. Bone broth

 One of the best options for people in need of collagen, bone broth does not in fact stimulate collagen production, but it actually contains a bioactive form of collagen that your body can instantly utilize. Chicken and turkey broth contain type II collagen which supports healthy joints, while beef broth contains type I collagen, which supports skin health. For best results, consume 6 to 12 ounces of bone broth every day.

3. Eggs

 Much like bone broth, eggs also contain collagen itself, directly within the yolk. There is also a lot of sulfur in eggs, which is vital for liver detoxification and collagen production. This ensures that any collagen-destroying toxins are eliminated from the body. Two eggs a day is perfect for best results. 

4. Chia Seeds

Chia seeds are full of omega-3 fatty acids which are required for the hydration and rejuvenation of your skin cells, leading to smoother and younger-looking skin. We'd recommend eating around 7 ounces of chia seeds a day.

5. Pumpkin seeds 

Since pumpkin seeds are full of zinc, they are perfect for people lacking in collagen for much the same reasons that salmon is. Fried pumpkin seeds are your best bet, since they are actually more nutritious than uncooked seeds. Adding two tablespoons of pumpkin seeds to salads every day would be ideal. 

6. Citrus Fruit

The large amount of vitamin C that citrus fruits contain helps amino acids to produce proline, an essential chemical for the production of collagen. You should try to eat a minimum of two servings of fruit a day if you want to get the most out of them. 

7 . Green Vegetables

Green vegetables contain chlorophyll, a pigment which boosts your skin's procollagen levels. Chlorophyll also protects your skin from aging, since it is used by your body to fight against free radicals and UV rays. If you are very physically active, then you should eat around 3 bowls of vegetables a day. More sedentary people should find that two and a half bowls are sufficient.

8. Berries

Plenty of berries, such as cranberries, blackberries, strawberries and raspberries contain ellagic acid, which helps protect your skin from being damaged by UV radiation, as well as a healthy dose of vitamin C. Most adults should aim to consume around 2.5 ounces of berries a day for best results. 

9. Avocados


The vitamin E that avocados contain helps to prevent the breakdown of collagen in your body. What's more, they also contain beneficial fats which boost skin health and increase collagen production. Eating around half an avocado a day should be sufficient. 

10. Tomatoes

Tomatoes are full of lycopene, which keeps your skin safe from UV light, while also stimulating collagen synthesis. Baked tomatoes contain quite a large amount of lycopene, while tomato juice contains the most. Drinking one glass of tomato juice each day will really make a difference.

 

 

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The Secret to Storing Every Type of Fruit and Vegetable

Key Takeaways

• Exposure to ethylene gas can cause some produce to rot or ripen too quickly.
• Rinsing some produce before storage can promote rot and mold, while other fruits and vegetables should be immediately washed and dried.
• Some fruits and vegetables can be frozen to help them last longer.

Fact: The United States throws away 150,000 tons of food daily. On average, each household wastes around $1,500 worth of food per year. And fruits and vegetables account for 39 percent of this loss.

The good news: With a few simple tricks to reduce the amount of fresh produce we toss, we could have a massive impact on the environment (and on our grocery expenses).

One of the most common mistakes that leads to food spoilage is storing fruits and vegetables too close together. A build-up of ethylene gas will cause them to go bad. The produce with the greatest amount of this compound are apples, melons, apricots, bananas, tomatoes, avocados, peaches, pears, nectarines, plums, figs, and some other fruits.

The experts at Space Station helped us pull together this handy guide for storing fresh foods—because the longer your perishables last, the less trash you create.

Apples

Keep apples in an uncovered fruit bowl on the countertop and store them out of direct sunlight. If you have an abundance of whole Granny Smiths and Honeycrisps from a day of apple picking and you're looking to extend their shelf life, keep them in your refrigerator's crisper drawer. Wrapping whole apples in a damp paper towel and then placing them in a plastic bag with holes in it can keep them fresh for about six weeks. Just be mindful to not store them next to other fruits and vegetables, because apples contain ethylene gas that will ripen other produce more quickly.

Asparagus

Store whole asparagus in your refrigerator crisper drawer for a week or so. Additionally, some home cooks also like to store their asparagus in water, like fresh flowers. To do so, trim the ends (about 1/4-inch is enough) and arrange your asparagus in a cup, mug, or vase with a few inches of fresh water. Store it in the fridge, but if you don't have space, the countertop can also work for a few days. You can also place a plastic bag, plastic wrap, or paper towel over the top of the spears to protect them and help ensure that they retain that classic crispness. If you notice the water getting cloudy, change it out, ideally every day or so. Fresh asparagus stored in this manner can last over a week.

To freeze asparagus, blanch it (whole or cut into pieces) before moving it to a freezer bag with the date. It will last for about a year.

Avocado

The best way to store an unripe avocado is to keep it whole and place it on your countertop, away from other fruits and vegetables. It will typically last on your countertop for four to five days. However, since avocados can be tricky, it's important to check for ripeness daily. 

If your avocado is already ripe (or is getting there) you can place it in your refrigerator, where it will stay fresh for several days, depending on its level of ripeness. When putting your avocado in the fridge, it's best to store it in an airtight food storage container or in the produce/crisper drawer. Just note that if your avo is in the produce drawer with bananas or apples, the ethylene gas from these fruits will speed up the ripening process, so check it frequently.

To freeze an avocado half, remove the pit and skin. Then, sprinkle some lemon or lime juice on the flesh and cover the whole thing tightly in plastic wrap. To minimize the avocado's contact with oxygen even further, place it in a vacuum-sealed bag or an airtight plastic bag.

Bananas

If you won't be eating them immediately, buy bananas when they're still slightly green and store them away from other fruits in the fruit bowl (they release high amounts of ethylene gas). Consider using a banana tree to keep them separated and minimize bruising. You should also aim to keep the fruits away from direct sunlight, as the heat from the sun can cause them to ripen rapidly.

Beets

To properly store whole beets, begin by chopping off all but a stub of the beets’ greens, keeping the bulb intact. Discard the extra beet greens, or save them to sauté in garlic and olive oil for a simple side dish. It’s best to keep the skin on, which protects the interior and keeps the beet fresh for longer. Avoid washing the beets, no matter how ruddy they are, as the moisture will cause them to rot more quickly. Store whole beets in the cool, dry environment of your crisper drawer. No need to place them in a plastic bag or other container first, which would inhibit ventilation. Stored like this in the refrigerator, beets can last for up to two months.

Raw beets are prone to sogginess when frozen and thawed, so it’s best to cook the beets first if you plan on freezing them.

Blueberries

When you get home, go through the blueberries and remove any bad ones that may have been hiding. Mold travels fast, so it's best to get ahead of the problem. To avoid mold development, try not to rinse the berries until right before you're ready to eat them. When it comes to preserving fresh blueberries, moisture is the enemy.

To store blueberries, choose a container with good airflow (like the pint the berries came in!), and line it with a paper towel to absorb excess moisture. Add the berries, then place the container on a shelf in the refrigerator. A shelf is better than the crisper drawer because there's better air circulation. Stored in this way, you can expect blueberries to last for about a week.

To freeze blueberries, let them cool in the freezer for a few hours on a baking sheet before transferring them to a plastic bag or freezer-safe airtight container.

Carrots

Trim off the carrot greens, and either discard them or save them for something else, like pesto. If you leave the greens on the carrots, they will draw moisture and cause the roots to rot more quickly. Avoid washing whole, unpeeled carrots until right before you plan to eat or cook with them; by keeping them dry, they will stay good for a longer period of time. To store carrots, wrap them in a dry paper towel, and store them in an airtight food storage container or bag in the coolest part of your refrigerator.

The best way to freeze carrots is to blanch them before laying them out on a baking sheet in the freezer to cool for a few hours. Once the carrots have cooled down, transfer them to an airtight bag, and return to the freezer.

Cherries

Cherries will spoil quickly if left out at room temperature, so you should pop them in the refrigerator immediately upon getting home from the grocery store. Once in the fridge, cherries can last for about a week. No need to cover them; in fact, they're better off uncovered to avoid moisture accumulation, which can contribute to spoilage.

You can freeze pitted cherries by washing them, removing the stems, and laying them out on a baking sheet to cool in the freezer. Once cooled, move the cherries to a freezer-safe, air-tight container, and pop them back in the freezer.

Cilantro

Trim off the very ends of the cilantro stems, then place the bunch, stem side down, into a can or mason jar with an inch or so of water. Next, open a clean plastic bag and place it over the cilantro to loosely cover the leaves. Store the cilantro in the refrigerator, as the tender leaves prefer cooler temperatures, and change the water if/when you notice it starting to discolor. Stored this way, cilantro can last up to two weeks. Hold off on washing the cilantro until right before you use it, as excess moisture causes it to rot more quickly.

To freeze cilantro, we suggest blending it and freezing it in an ice cube tray. Using a food processor or blender, combine clean cilantro with just enough water or olive oil to create a smooth mixture, then pour it into an ice cube tray for later use. 

Citrus Fruits

Because netting for lemons, oranges, and limes is dangerous to sea life and birds, these fruits should always be bought loose. You can keep them out at room temperature, but once they're past peak ripeness, storing them in the fridge will help them last longer. (The same goes for tomatoes and avocados.) If your citrus starts to turn, you can slice the fruit up and freeze it: Frozen citrus is great as ice cubes for drinks.

Cucumbers

Wash cucumbers as soon as you bring them home from the grocery store. Make sure they're thoroughly dry as excess water will spoil them, then wrap each in a cloth or plastic wrap and store it in an airtight container. The plastic wrap acts as a shield and locks in moisture, which prevents the cukes from ripening and becoming mushy.

Garlic

Store heads of garlic in a cool, dry place with plenty of air circulation. For example, a basket on your counter (out of the sun) would work well. Garlic is best kept in a cool (not cold) place, so avoid putting it in the refrigerator unless you plan to use it all within a few days.

You can freeze garlic in pretty much every form: whole heads, peeled, and grated. For peeled cloves, lay them out on a baking sheet and freeze them until solid before storing them in a bag in the freezer.

I read the best way to store onion and garlic is the punch many holes in a paper bag, it will last. I tried with garlic, and it has remained in the same condition for more than 2 months.

Ginger

To help your ginger stay fresher for longer, make sure to place it in an air-tight food storage container or sealed plastic bag, and then store it in the crisper drawer in the fridge. This will help keep it fresh for a month, or even longer.

Got your eyes on the freezer? Make sure to wash and dry the ginger root before you freeze it, and store it in a plastic bag or freezer-friendly container.

According to me, the best way to store ginger outside the fridge in any small bowl.

Grapes

Whole grapes should be washed, patted dry, and then stored in a well-ventilated container in the crisper drawer of your refrigerator. This will allow them to last for up to three weeks. You’ll want to avoid putting them into an airtight container or plastic bag, since that prevents air circulation. 

To freeze grapes, simply rinse and dry them and spread them out on a lined baking sheet. Place them in the freezer for a few hours or overnight, and once they’re frozen, you can put them in a storage container so they’re easily accessible. 

Herbs

A great hack for storing fresh basil and herbs is to chop the leaves in a food processor and place them in an ice cube tray with a little olive oil and store them in the freezer. When basil is needed for a dish, just pop in a ready-made ice cube.

Lettuce

For most lettuce varieties, such as romaine and spinach, start by removing the lettuce from its packaging and discard any damaged outer leaves. Next, wrap the heads in paper towels, and place them in fresh plastic bags in your refrigerator’s crisper drawer. Don’t separate the leaves or wash them until the day you’re planning to eat them; whole heads stay fresher much longer than individual leaves, and water causes greens to wilt. 

However, for iceberg lettuce the storage process looks a little different. We suggest keeping any iceberg lettuce in its original packaging in your fridge’s crisper drawer until the day you’re ready to use it. Don’t break up or wash iceberg lettuce until you’re ready to eat it, as the excess water will cause it to deteriorate.

And if you're lucky enough to have fresh lettuce straight from your backyard garden, when to wash the greens is up to you. If they look clean, store as you would other lettuce types. If you harvest a head of lettuce that’s extra gritty and might have some bugs tucked inside, go ahead and wash your veggies to avoid getting your fridge all dirty. After washing the greens, store them in plastic bags with paper towels to absorb moisture, and tuck everything into your fridge’s crisper drawer. Just know that washing greens makes them go bad faster, so try to eat them within a couple days.

Mangoes

Unripe mangoes are best stored at room temperature, and not in the refrigerator. At room temperature, the fruits will continue to ripen, growing sweeter and softer over the course of a few days. To speed up the ripening process, place mangoes in a paper bag at room temperature. Once the mango yields slightly to the touch, it's ready to eat. If your mango is already ripe, go ahead and eat it or store it the fridge, where it will last for about five days.

To freeze a ripe mango, peel it and cut it into cubes or slices. Then, arrange the mango pieces on a baking sheet lined with parchment paper and freeze for at least two hours. Once the fruit pieces are frozen, transfer them to a freezer-safe bag and squeeze as much air out of the bag as possible. Seal the bag tightly and label it with the date.

Mushrooms

If you’ve purchased pre-packaged mushrooms, store them as they are. Their original packaging should already be ventilated to keep them dry in the fridge. Otherwise, the best way to store whole mushrooms is in a brown paper bag lined with paper towels. There’s no need to close the bag tightly, as the airflow will help the mushrooms stay dry. Mushrooms, which are already high in water, release moisture as they sit, so they need absorbent packaging to stay fresh. Make sure not to wash the mushrooms until just before using them, as the excess water will cause them to rot more quickly. Store the mushrooms in the fridge to keep them fresher for longer. Stored this way, whole mushrooms can last for up to one week.

To freeze, clean the mushrooms, then store them in an airtight, freezer-safe bag or food storage container. Stored properly, mushrooms will last in the freezer for about two months.

Onions and Potatoes

Onions, potatoes, and shallots should be stored in a cool dark place to keep them fresh, like a basket in a cupboard or a cellar. Avoid storing these products in plastic bags, as this encourages spoilage. However, once cut, onions should be stored in a resealable bag in the fridge, where they will last for around a week. If you want your onions to last even longer, chop them up and store 'em in a container in the freezer.

And while potatoes don't thrive in the fridge, like onions, they can effectively be stored in the freezer. However, spuds will do best in the freezer if you prepare your potato recipe—think mashed potatoes or tater tot casserole— and then store the finished dish in a freezer-friendly container to enjoy later. You can also partially cook your potatoes, which will help remove some of the water from the spuds and make them less mushy when frozen.

Peaches

For peaches that are not yet ripe, store them on the counter at room temperature in a single layer (to avoid bruising) for a few days, or until they are nice and ripe. It's best to eat ripe peaches right away, but if that's not in the cards, store them in the refrigerator. The cool environment will slow down the ripening process and buy you a little time. In either scenario, wait to wash your peaches until right before you intend to eat them, as peach skins have a natural preservative to help protect the flesh.

For details on the best way to freeze peaches, click here.

Strawberries

To store strawberries, place a clean, dry paper towel in a container and put unwashed strawberries on top. Close the lid and place the container in the refrigerator.

To freeze pre-cut strawberries, which is ideal if you're using them in anything from a delicious dessert to a healthy smoothie, place the berries cut-side down on a wax paper-lined cookie sheet. Freeze the strawberries for a few hours, then place them in an air-tight container and put it back in the freezer. When using this method, frozen strawberries should stay fresh for about 10 to 12 months.

Tomatoes

If the tomatoes are not yet ripe, they are best stored on the counter for a few days until they ripen. (You'll know they're ripe when they're fragrant and give a little bit to the touch.) Once they're ripe, either consume them or go ahead and put them in the refrigerator to preserve their freshness. A ripe tomato can stay fresh in the refrigerator for about two weeks.

If you have a bounty of ripe tomatoes and you're not going to use them all, give them a rinse, let them dry, remove their stems, and freeze them in a freezer-proof container or bag.

Watermelon

        

If you're not eating your watermelon right away, store it on the countertop, but out of direct sunlight. In air conditioning or temperate weather, a fresh watermelon will be fine sitting on the counter for one to two weeks. If your watermelon is ripe and you don't have time to eat it, don't panic. But don't slice either. Slide that whole watermelon into the fridge, where it will stay fresh for two to three more weeks.

To freeze watermelon, cut it into small pieces and remove the seeds. Spread the watermelon pieces on a baking sheet lined with parchment paper, and place the tray in the freezer for a few hours to flash-freeze the pieces. Once frozen, move the watermelon chunks to a freezer-safe container or storage bag, label it with the date, and return it to the freezer.  

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

                                                               

      

14 Foods You Can Indulge Without Gaining Weight

Contrary to popular belief, you don’t have to survive on a diet of celery, salad, and boiled chicken breast, feeling “hangry” all the time if you intend to lose weight. As a matter of fact, being full and enjoying nutritious, filling meals will really help you combat all those junk food cravings and stay healthy without putting on any weight. In this article, we’ll list 14 nutritious foods you can eat as much as you want without feeling guilty or afraid that you’ll gain weight, and some of these will surely surprise you.

1. Chickpeas and other Legumes

 

What makes food promote weight loss? 

 

Some might say that a low-calorie count determines that, but that's not the best way of looking at it, as even a very small piece of candy or chocolate can be quite low in calories, but eating that will not make it beneficial for weight loss at all. The key is in the energy density, or how many calories there are in a product compared to its weight. By choosing foods that have a lower energy density, you'll be able to eat plenty of nutritious food and lose weight. 

 

One group of such foods are legumes, and especially chickpeas, which will not only fill you up and keep you full thanks to their high fiber and protein content but they also have a low-calorie count per gram. The hearty and filling legumes are a must-have weight loss and maintenance companion, especially if you don't cook them with too much oil. 

 

2. Boiled potatoes

Speaking of filling foods that are good for weight loss, boiled potatoes have also somehow made the list. You might find this surprising since potatoes are so carb-heavy, but it turns out that eating potatoes boiled can actually promote weight loss rather than prevent it. 

 

This is because boiled potatoes, especially cold ones, contain a type of starch called resistant starch, which acts like soluble fiber in your gut and makes you feel full for a long time. Apart from that, resistant starches have been found to contain half the calories of regular starch in one gram, so by boiling your potatoes instead of frying them, you're ultimately both lowering your daily caloric intake and preventing overeating, all because potatoes are so filling. 

 

3. Fish

Chicken and turkey breast are the most common recommendations for animal protein that won't cause weight gain, especially since they're so easily accessible and relatively affordable. However, limiting yourself to those options can be boring, and an excellent alternative to add to your rotation is fish. 

 

Any fish will do, and luckily, there are so many fish varieties to choose from. Interestingly, one study even found that people who eat fish typically consume fewer calories by 11% than those who eat beef. Also, fish contains those famous omega-3 fats, which, apart from fueling your brain and making you healthier, were also proven to decrease the appetite in those who are overweight.

4. Berries

 

Contrary to popular belief, you don’t have to survive on a diet of celery, salad, and boiled chicken breast, feeling “hangry” all the time if you intend to lose weight. As a matter of fact, being full and enjoying nutritious, filling meals will really help you combat all those junk food cravings and stay healthy without putting on any weight. In this article, we’ll list 14 nutritious foods you can eat as much as you want without feeling guilty or afraid that you’ll gain weight, and some of these will surely surprise you.

1. Chickpeas and other Legumes

 

What makes food promote weight loss? 

 

Some might say that a low-calorie count determines that, but that's not the best way of looking at it, as even a very small piece of candy or chocolate can be quite low in calories, but eating that will not make it beneficial for weight loss at all. The key is in the energy density, or how many calories there are in a product compared to its weight. By choosing foods that have a lower energy density, you'll be able to eat plenty of nutritious food and lose weight. 

 

One group of such foods are legumes, and especially chickpeas, which will not only fill you up and keep you full thanks to their high fiber and protein content but they also have a low-calorie count per gram. The hearty and filling legumes are a must-have weight loss and maintenance companion, especially if you don't cook them with too much oil. 

 

2. Boiled potatoes

Speaking of filling foods that are good for weight loss, boiled potatoes have also somehow made the list. You might find this surprising since potatoes are so carb-heavy, but it turns out that eating potatoes boiled can actually promote weight loss rather than prevent it. 

 

This is because boiled potatoes, especially cold ones, contain a type of starch called resistant starch, which acts like soluble fiber in your gut and makes you feel full for a long time. Apart from that, resistant starches have been found to contain half the calories of regular starch in one gram, so by boiling your potatoes instead of frying them, you're ultimately both lowering your daily caloric intake and preventing overeating, all because potatoes are so filling. 

 

3. Fish

Chicken and turkey breast are the most common recommendations for animal protein that won't cause weight gain, especially since they're so easily accessible and relatively affordable. However, limiting yourself to those options can be boring, and an excellent alternative to add to your rotation is fish. 

 

Any fish will do, and luckily, there are so many fish varieties to choose from. Interestingly, one study even found that people who eat fish typically consume fewer calories by 11% than those who eat beef. Also, fish contains those famous omega-3 fats, which, apart from fueling your brain and making you healthier, were also proven to decrease the appetite in those who are overweight.

4. Berries

 

Berries are not the most filling foods out there, but they are quite low in calories, so they make an excellent snack for those who like to watch their weight. The best thing about berries that all of them are very high in antioxidants, which makes them not only a tasty but also a very healthy snack. Apart from that, berries come in a huge variety - blueberries, raspberries, strawberries, cranberries, just to name a few, so it's impossible to get bored of them. 

5. Zucchini and eggplants

Both zucchini and eggplants have a very low energy density and caloric count - 17 calories in a portion of zucchini, and 25 in a portion of eggplants (when cooked without oil). At the same time, both veggies are so very versatile in terms of the ways you can eat them and quite affordable, so you can really make them a reliable staple food that won't make you gain weight or break the bank. 

 

6. Eggs

Yet another excellent protein source is eggs. Contrary to popular belief, eating egg whites alone isn't better for weight loss and muscle gain because about half of an egg's protein content is in the yolk, as we discussed previously in an article about popular egg myths. 

 

Instead, eat the entire egg and don't waste the yolk. Eggs are quite beneficial for weight loss and maintenance because they are quite filling as well, with studies showing that eating eggs for breakfast can promote weight loss and improve the Body Mass Index (BMI) in the long term compared with bagels.

 

7. Citrus fruit

 

Like berries, citrus fruit are a wonderful snack because they are very low in calories and high in vitamins. Compared to berries, however, citrus fruit may actually be a little bit more filling, since they contain more fiber and a low dose of pectin, a chemical capable of slowing down digestion and making you feel fuller. 

 

There is also some scientific evidence suggesting that grapefruit, in particular, is beneficial for weight loss, so if you like the bitter taste of the fruit and are currently on a weight loss journey, it's a great match for you.

8. Broth

 

  

If you want to learn only one lesson from this article, let it be "eat more soups". Not only are they primarily made of water, making them very low in calories per volume, they're also more filling than you'd expect, with several studies showing that people who eat soup often stay fuller for longer, consume fewer calories and are more likely to maintain their perfect weight. 

 

One study even found that participants ended up consuming 20% fewer calories during a meal that included vegetable soup and a normal lunch meal than the controls who only ate only the lunch meal, so if you want to stay fuller and consume fewer calories, try having broth or a broth-based soup before an actual meal. 

 

It's best to opt-out of cream-based soups if your goal is weight loss, however, as the fats in the cream can increase your calorie intake. 

 

9. Cauliflower (and other cruciferous vegetables)

 

Welcome the group of vegetables that are your best friend if you're losing weight, but also if you're trying to eat healthily. Cruciferous vegetables, which include cauliflower, cabbage, kale, and broccoli, just to name a few, are all packed with antioxidants and very high quantities of fiber while simultaneously being among the least calorie-dense foods out there. 

 

A definite bonus is that you can also use these vegetables in a huge variety of ways - in soups, salads, curries, smoothies, and just as a healthy snack, you name it. 

 

10. Cottage cheese

Most dairy products are quite high in fats, which significantly increases their energy density, but cottage cheese is the one exception because it's very high in proteins, but quite low in fat. Apart from that, cottage cheese is effective at satiating for a long time, with one study even concluding that it's just as filling as eggs when eaten for breakfast. No wonder so many bodybuilders and people who want to build lean muscle mass typically eat so much cottage cheese. 

 

11. Apples

The humble apple has been the go-to snack for centuries, if not millennia for good reason, and even if you're trying to limit your caloric intake, eating apples is an excellent choice. First, apples are primarily made of water, so they're quite a low-calorie snack, and like citrus fruit, they contain pectin, which is known to reduce one's appetite and food cravings. 

 

Also, remember that eating fruits whole rather than juicing them or blending them into a smoothie is more beneficial for your teeth and long term health, as well as for a more prolonged feeling of fullness, so try to eat apples, as well as any other fruit whole or cut up into pieces. 

 

12. Mushrooms

The texture of mushrooms is very reminiscent of meat, and so it comes as no surprise that they are quite filling. Apart from that, certain mushrooms are very high in protein, and all mushrooms are an excellent source of fiber. Portobello mushrooms, in particular, were suggested to be beneficial for weight loss thanks to their ability to regulate blood glucose levels, which can reduce the food cravings one experiences and, as a result, regulate one's appetite. 

 

13. Popcorn

Let's face the hard truth - fruits and veggies can't always make our snack cravings go away. Sometimes, we need something crunchy and salty, especially on a movie night. If this resonates with you, feel free to indulge in some popcorn from time to time. Even though most popcorn varieties are a bit too salty or buttery, they will still be much better for you than a bag of chips or other snacks - a fact that was proven scientifically. 

 

This is because popcorn is a whole grain and contains a lot of nutrients and fiber. Also, it's quite large and takes up a lot of space in your stomach, which can ultimately be good because you won't be able to eat too many calories worth of it and will stay full for a while after eating popcorn. 

 

 

14. Shirataki Noodles
 

As surprising as it may sound, even noodles can benefit your weight, if you know which ones to choose, that is. Most pasta and noodle varieties are made of wheat or rice flour, which, as tasty as they may be, are quite bad for your waistline. However, a traditional Japanese noodle called "shirataki" is an exception, as these thin, translucent noodles are made from the konjac yam. 

 

These noodles are 97% water, and 3% glucomannan, a type of soluble fiber that has weight loss and other impressive health benefits. Apart from being a very filling and essentially a zero-calorie food, these noodles also improve your gut health while simultaneously making you feel less hungry, as pointed out in several studies on glucomannan. 

 

One such study even found that daily glucomannan supplementation resulted in a 2.5 kg (5.5 pounds) weight loss in obese individuals in just 8 weeks, without any other diet or exercise habit changes, which is truly impressive! 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs  

14 Foods You Can Indulge Without Gaining Weight

Contrary to popular belief, you don’t have to survive on a diet of celery, salad, and boiled chicken breast, feeling “hangry” all the time if you intend to lose weight. As a matter of fact, being full and enjoying nutritious, filling meals will really help you combat all those junk food cravings and stay healthy without putting on any weight. In this article, we’ll list 14 nutritious foods you can eat as much as you want without feeling guilty or afraid that you’ll gain weight, and some of these will surely surprise you.

1. Chickpeas (and other legumes)

What makes food promote weight loss? Some might say that a low-calorie count determines that, but that's not the best way of looking at it, as even a very small piece of candy or chocolate can be quite low in calories, but eating that will not make it beneficial for weight loss at all. The key is in the energy density, or how many calories there are in a product compared to its weight. By choosing foods that have a lower energy density, you'll be able to eat plenty of nutritious food and lose weight.

 

One group of such foods are legumes, and especially chickpeas, which will not only fill you up and keep you full thanks to their high fiber and protein content but they also have a low-calorie count per gram. The hearty and filling legumes are a must-have weight loss and maintenance companion, especially if you don't cook them with too much oil. Related Article: The 10 Healthiest Beans and Other Legumes 

 

2. Boiled potatoes 

Speaking of filling foods that are good for weight loss, boiled potatoes have also somehow made the list. You might find this surprising since potatoes are so carb-heavy, but it turns out that eating potatoes boiled can actually promote weight loss rather than prevent it. 

 

This is because boiled potatoes, especially cold ones, contain a type of starch called resistant starch, which acts like soluble fiber in your gut and makes you feel full for a long time. Apart from that, resistant starches have been found to contain half the calories of regular starch in one gram, so by boiling your potatoes instead of frying them, you're ultimately both lowering your daily caloric intake and preventing overeating, all because potatoes are so filling.  

 

3. Fish

Chicken and turkey breast are the most common recommendations for animal protein that won't cause weight gain, especially since they're so easily accessible and relatively affordable. However, limiting yourself to those options can be boring, and an excellent alternative to add to your rotation is fish. 

 

Any fish will do, and luckily, there are so many fish varieties to choose from. Interestingly, one study even found that people who eat fish typically consume fewer calories by 11% than those who eat beef. Also, fish contains those famous omega-3 fats, which, apart from fueling your brain and making you healthier, were also proven to decrease the appetite in those who are overweight. 

 

4. Berries

 

 

Berries are not the most filling foods out there, but they are quite low in calories, so they make an excellent snack for those who like to watch their weight. The best thing about berries that all of them are very high in antioxidants, which makes them not only a tasty but also a very healthy snack. Apart from that, berries come in a huge variety - blueberries, raspberries, strawberries, cranberries, just to name a few, so it's impossible to get bored of them.  

 

5. Zucchini and eggplants

Both zucchini and eggplants have a very low energy density and caloric count - 17 calories in a portion of zucchini, and 25 in a portion of eggplants (when cooked without oil). At the same time, both veggies are so very versatile in terms of the ways you can eat them and quite affordable, so you can really make them a reliable staple food that won't make you gain weight or break the bank. 

 

6. Eggs

Yet another excellent protein source is eggs. Contrary to popular belief, eating egg whites alone isn't better for weight loss and muscle gain because about half of an egg's protein content is in the yolk, as we discussed previously in an article about popular egg myths. Instead, eat the entire egg and don't waste the yolk. 

 

Eggs are quite beneficial for weight loss and maintenance because they are quite filling as well, with studies showing that eating eggs for breakfast can promote weight loss and improve the Body Mass Index (BMI) in the long term compared with bagels. 

 

7. Citrus fruit

Like berries, citrus fruit are a wonderful snack because they are very low in calories and high in vitamins. Compared to berries, however, citrus fruit may actually be a little bit more filling, since they contain more fiber and a low dose of pectin, a chemical capable of slowing down digestion and making you feel fuller. 

 

There is also some scientific evidence suggesting that grapefruit, in particular, is beneficial for weight loss, so if you like the bitter taste of the fruit and are currently on a weight loss journey, it's a great match for you.

8. Broth

If you want to learn only one lesson from this article, let it be "eat more soups". Not only are they primarily made of water, making them very low in calories per volume, they're also more filling than you'd expect, with several studies showing that people who eat soup often stay fuller for longer, consume fewer calories and are more likely to maintain their perfect weight. 

 

One study even found that participants ended up consuming 20% fewer calories during a meal that included vegetable soup and a normal lunch meal than the controls who only ate only the lunch meal, so if you want to stay fuller and consume fewer calories, try having broth or a broth-based soup before an actual meal.

 

It's best to opt-out of cream-based soups if your goal is weight loss, however, as the fats in the cream can increase your calorie intake. 

 

9. Cauliflower(and other cruciferous vegetables)

 

Welcome the group of vegetables that are your best friend if you're losing weight, but also if you're trying to eat healthily. Cruciferous vegetables, which include cauliflower, cabbage, kale, and broccoli, just to name a few, are all packed with antioxidants and very high quantities of fiber while simultaneously being among the least calorie-dense foods out there. 

 

A definite bonus is that you can also use these vegetables in a huge variety of ways - in soups, salads, curries, smoothies, and just as a healthy snack, you name it. 

 

10. Cottage cheese

Most dairy products are quite high in fats, which significantly increases their energy density, but cottage cheese is the one exception because it's very high in proteins, but quite low in fat. Apart from that, cottage cheese is effective at satiating for a long time, with one study even concluding that it's just as filling as eggs when eaten for breakfast. No wonder so many bodybuilders and people who want to build lean muscle mass typically eat so much cottage cheese.  

 

11. Apples

The humble apple has been the go-to snack for centuries, if not millennia for good reason, and even if you're trying to limit your caloric intake, eating apples is an excellent choice. First, apples are primarily made of water, so they're quite a low-calorie snack, and like citrus fruit, they contain pectin, which is known to reduce one's appetite and food cravings. 

 

Also, remember that eating fruits whole rather than juicing them or blending them into a smoothie is more beneficial for your teeth and long term health, as well as for a more prolonged feeling of fullness, so try to eat apples, as well as any other fruit whole or cut up into pieces. 

 

12. Mushrooms 

 

 

The texture of mushrooms is very reminiscent of meat, and so it comes as no surprise that they are quite filling. Apart from that, certain mushrooms are very high in protein, and all mushrooms are an excellent source of fiber. Portobello mushrooms, in particular, were suggested to be beneficial for weight loss thanks to their ability to regulate blood glucose levels, which can reduce the food cravings one experiences and, as a result, regulate one's appetite.  

 

13. Popcorn

Let's face the hard truth - fruits and veggies can't always make our snack cravings go away. Sometimes, we need something crunchy and salty, especially on a movie night. If this resonates with you, feel free to indulge in some popcorn from time to time. Even though most popcorn varieties are a bit too salty or buttery, they will still be much better for you than a bag of chips or other snacks - a fact that was proven scientifically. 

 

This is because popcorn is a whole grain and contains a lot of nutrients and fiber. Also, it's quite large and takes up a lot of space in your stomach, which can ultimately be good because you won't be able to eat too many calories worth of it and will stay full for a while after eating popcorn. 

 

14. Shirataki Noodles

As surprising as it may sound, even noodles can benefit your weight, if you know which ones to choose, that is. Most pasta and noodle varieties are made of wheat or rice flour, which, as tasty as they may be, are quite bad for your waistline. However, a traditional Japanese noodle called "shirataki" is an exception, as these thin, translucent noodles are made from the konjac yam. 

 

These noodles are 97% water, and 3% glucomannan, a type of soluble fiber that has weight loss and other impressive health benefits. Apart from being a very filling and essentially a zero-calorie food, these noodles also improve your gut health while simultaneously making you feel less hungry, as pointed out in several studies on glucomannan. 

 

One such study even found that daily glucomannan supplementation resulted in a 2.5 kg (5.5 pounds) weight loss in obese individuals in just 8 weeks, without any other diet or exercise habit changes, which is truly impressive!

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https://GSiyers home remedies.blogspot.com     is the latest addition to my blogs.