diet | Harris Healthy Weight Loss

Can Popcorn Be A POWERFUL Snack For Weight Loss Diets?

Read on to see all the NEW information on this old-time favorite snack…

Can popcorn be used as a powerful weight loss snack?

This is a good question that deserves a careful, intelligent examination. To accurately answer – it is necessary to consider additives, biology, eating habits, nutrition and recent scientific research.

What is popcorn?

Popcorn is one of the most popular snacks in America. It is a certain type of corn that anyone can grow in which the kernel pops open when heated. This is due to water present at the center of the kernel, which expands causing it to burst open.

Popcorn has been around for thousands of years. As a matter of fact, the oldest popcorn was discovered in New Mexico and carbon dated at over 5,000 years old.

How nutritious is popcorn?

According to the USDA, popcorn is a healthy, nutritious snack (without unhealthy additives).

Popcorn is fairly high in fiber with a cup of air-popped popcorn contains just over a gram of fiber. The protein content is 1 gram of protein and it also has 6 grams of carbohydrate. It is cholesterol and fat-free. And, a big plus is that it contains only 100 to 150 calories in a serving of 5 popped cups!

What does research say?

So, what do scientists say about popcorn for weight loss? Some interesting studies have weighed in on the benefits for this snack. To learn more, read on and get the facts…

Facts about popcorn, snacking and weight loss (from scientific research) …

Snack foods now contribute approximately one fourth of U.S. adults’ total daily energy intake, similar to that of lunch and greater than the energy. contribution of breakfast.
Potato chips are the most commonly consumed savory snack food in America, eaten approximately 50 times per person annually. Popcorn is the 10th ranked savory snack in the U.S., eaten approximately nine times per person annually.
Research has indicated that popcorn results in greater satiety than potato chips.
Population data gathered by statisticians show that individuals who consume popcorn, compared to those who do not, have significantly greater intakes of whole grain, fiber, and magnesium.

What seasonings are considered “good” for weight loss?

Generally, a lot of the seasonings on the market for popcorn are not healthy for weight loss, having too much salt and/or fat. With that being said, here are some suggestions for healthy alternatives (from Donna P. Feldman, MS RDN):

Cinnamon, cocoa powder, dried herbs, chili powder, minced lemon or lime zest, garlic powder, black pepper, parmesan cheese, curry powder, five spice powder, cayenne, sriracha, and tomato powder.

Some good ideas for fats (butter is traditional) is to use coconut oil, nut oils (walnut, sesame or almond are good) or olive oil – try blending with grated Parmesan cheese and garlic powder. But, if counting calories, be mindful that one tablespoon of butter or other comparable fat, is over 100 calories…multiply that by 2, 3,…6, 7….it can add up!

When is the best time to eat popcorn (for weight loss)?

Anytime is a good time to snack on popcorn when trying to lose weight. Actually, popcorn has been found to help one to sleep. This is due to complex carbs helping to stimulate the release of serotonin, which helps you to sleep. And, popcorn is an excellent source of complex carbohydrates.

So, enjoy some popcorn as a regular snack, if you want to lose weight. The evidence does point to it being a filling snack and great alternative to potato chips. It was popular in the 1980’s for weight loss, been around for a long time (5,000+ years!) and can be a delicious snack with seasonings to satisfy any palate.

References:

Duff, Chelsea. “Is Popcorn Healthy? We Revisit the ’80s Popcorn Diet.” Woman’s World, 6 June 2019, www.womansworld.com/posts/diets/is-popcorn-healthy-139143.

Feldman, Donna P. “13 Ways to Flavor Popcorn without Adding Calories.” MyNetDiary, 1 Aug. 2019, www.mynetdiary.com/13-ways-to-flavor-popcorn-without-adding-calories.html. Accessed 18 Oct. 2020.

Moncel, Bethany. “Learn All About the History of Popcorn From Caves to Microwaves.” The Spruce Eats, 6 Aug. 2020, www.thespruceeats.com/the-history-of-popcorn-1328768#:~:text=In%201948%2C%20Herbert%20Dick%20and. Accessed 18 Oct. 2020.

NPD Group. The NPD group national eating trends report to ConAgra Foods, Inc. 2009.

Snacks. Percentages of Selected Nutrients Contributed by Foods Eaten at Snack Occasions, by Gender and Age, What We Eat in America, NHANES 2005–2006. http://www.ars.usda.gov/ba/bhnrc/fsrg.

Uthus, Eric. “Is Popcorn a Healthy Snack? It Can Be! : USDA ARS.” Www.Ars.Usda.Gov, 13 Aug. 2016, www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/is-popcorn-a-healthy-snack-it-can-be/. Accessed 18 Oct. 2020.

‌

Looking for some cutting-edge info on weight loss along with some delicious, easy weight loss recipes?…

Get Debbie’s Diet Gourmet Cookbook at barnes & noble, Walmart, and other major RetailerS

Easy Strawberry Protein Shakes for Weight Loss

Try this super easy strawberry protein shake for a delicious healthy treat! Great any time for weight loss, but also for those wanting a nutritious shake that truly tastes great.

I confess that I have a weakness for ice cream and especially like malts and shakes! In addition, it can be downright difficult to cut calories in the summer with cookouts, social distancing pool parties and those sizzling hot days where nothing tastes as good as a frozen dessert. But, one way I have been able to avoid completely sabotaging my diet is having frozen protein shakes.

A great way to lose weight is with this easy strawberry protein shake! It is super simple to make with only some frozen strawberries, vanilla whey protein powder, and water. As a matter of fact, this is a mainstay for my weight loss diet. Hope you will try this since it IS DELICIOUS!

Easy Strawberry Protein Shake

5 – 6 frozen strawberries

1 – 2 scoops vanilla whey protein powder

12 oz. water (approximately)

Put ingredients in blender in this order: strawberries, vanilla whey protein powder, and water. Blend well. Enjoy!

If you like, you can tweak this to your own preference – make it your own. You might like it with other fruit added like red raspberries, blueberries, bananas, etc. Also, try to add some ground flax or wheat germ for an extra boost.

Other possible additions: add some other flavoring like almond, apple, honey, melon, mint, peach, pineapple, rhubarb and/or walnut.

If you want to use this as a meal substitute, you could add some vitamins or use a meal protein powder instead of the whey protein powder.

Try a healthy strawberry protein shake today

Looking for some cutting edge info on weight loss along with some delicious, easy weight loss recipes?…

Get Debbie’s Diet Gourmet Cookbook at barnes & noble, Walmart, and other major RetailerS

Orange Protein Shake ~ healthy and delicious!

Looking for a truly delicious recipe to help with your weight loss?

Look no further than this delicious orange cream protein smoothie shake! For those that have had a love for orange “anything” and love shakes, this is the perfect combo to satisfy all these wants. Have as a meal replacement (using meal replacement powder) or pair with a meal. Something this delicious may very well please all who are looking for a healthy alternative to sugar-laden malts, shakes and other desserts.

Here is the “basic recipe” for an orange protein shake with ways to tweak to become your favorite beverage (dessert?)..

1 to 2 scoops of protein powder (vanilla or orange whey, meal replacement, or other of YOUR CHOICE)

1 – 1-1/2 cups of your favorite orange juice

5 or more large ice cubes

Add in this order to a blender: ice cubes, protein/meal replacement powder, and orange juice. Blend well until ice is totally crushed, all is mixed completely, and shake is a creamy texture. If necessary, add more ice or orange juice, to taste.

May add: bananas, pineapple, strawberries or other fruit/veggies, ground flax, wheat germ, crushed oats, more vitamins, almond or coconut milk, or whatever rocks for you! Make it your own. But, be aware of calories if wanting to keep it low-cal.

Enjoy!