Making Food Work for You
A study published in the American Journal of Clinical Nutrition (AJCN) last year analyzed a small group of 18 to 20 year old obese females. When the subjects ate a high protein breakfast (25 grams) versus skipping the meal or eating a low protein breakfast (13 grams), not only did they have increased fullness later in the day, but brain scans showed reduced activity in the area that controls food cravings. This resulted in a reduced intake of high-fat and high-sugar evening snacks.
The satiety that results from a high protein breakfast may have something to do with ghrelin, the appetite hormone that stimulates hunger. A second study in the AJCN, analyzed the effect of a high protein breakfast (58.1 percent) versus a high carbohydrate breakfast (19.3 percent) on grehlin production in 15 healthy adult men. It found that after the meal the high protein breakfast decreased ghrelin secretion more than the high carbohydrate breakfast. They also found that the high protein breakfast reduced gastric emptying which may result in feeling fuller longer.
Smoothie Nutrition Break-down
| Food | Calories | Carbs | Fat | Protein |
| 1. Mixed Berries (blueberries, strawberries, cherries, frozen un-sweetened), 1 cup | 68 | 17 | 0 | 0 |
| 2. Almond Butter (raw, unsalted), ½ Tbsp. | 49 | 2 | 4 | 1 |
| 3. Greek Yogurt, plain, 0% fat, ½ cup | 65 | 5 | 0 | 12 |
| 4. Kale or Spinach, raw, ½ cup | 17 | 3 | 0 | 1 |
| 5. Protein Powder-100% Whey Isolate*, vanilla (18g) | 70 | 2 | 1 | 14 |
| 6. Almond Milk, unsweetened vanilla, 1½ cups | 60 | 2 | 5 | 2 |
| Totals | 329 | 31 | 10 | 30 |