This week, I wanted to share something that I read, that is consistent with my paradigm regarding meals. I feel strongly that smaller meals, eaten more often, help to boost your metabolism. This is based on research that is commonly known at this point, but is confirmed yet again below.
Often I'm told that this isn't practical for folks, they are just too busy. But listen, any weapon that adds strength to your arsenal is one we've got to get on your side! Think about a fire. When you build a fire, you don't start with huge logs. You start with kindling, the very smallest first, then slowly and consistently you add a bit larger kindling until your fire is burning brightly. If you want your body to burn consistently, and burn at it's hottest, you've got to add kindling, not smother your fire!
"You must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a piece of low-fat cheese, or some almonds with an organic apple.
No matter what, do not miss that snack. It's important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating."
–Natasha Turner, naturopathic doctor, author of The Hormone Diet
Monday, July 11, 2011
Breakfast-the most important meal of the day
What you choose for breakfast can make--or break your calorie intake for the rest of the day. Eating too heavily can use up too much of your calorie budget, but not eating enough can set your up for being behind the eight ball all day; extra hungry and overeating for lunch and dinner. Additionally, skipping breakfast overall will decrease your metabolism for the rest of the day, seriously counterproductive!
So, what should you eat for breakfast? Light mixes of protein and carbs are best, with an eye to whole foods, not processed. Below I've listed a few options that will be great, energizing and healthy breakfasts that will keep you feeling full with a reasonable calorie count:
*Nature valley granola bar + banana=290 calories
*1 piece whole grain toast+ 1 TBSP peanut butter+fruit (can vary depending on your fruit option/1 cup berries or whole fruit like nectarine or apple or similar)=280 calories
*1 egg, 1 piece whole grain toast, 1 piece of fruit=210 calories
*Oatmeal (heart healthly portion is 3/4 cup dry)+ 1 cup berries (YUM!!) 194 calories
*Lowfat cottage cheese (1 cup of 1%) + 1 cup berries 247 calories
There is really no reason to be hungry when you eat healthier options like these. I whole cup of berries is only 84 calories!! I mean if you're hungry, grab a cup! You will not ruin your day with choices like this! Plus, you're getting all sorts of antioxidants and phytonutrients.
Now, go have a healthy breakfast, and have a great week! Melissa