Think twice before skipping a meal!!

You may think that you are saving calories by skipping a meal but there are too many negatives effects. You want to hear some? 
Mostly likely you will:

• Over eat at your next meal
• Eat a high calorie, high fat food at your next meal
• Eat too fast at your next meal
• Have a higher probability you will not take in all nutrients your body needs in that next meal

Need another reason?

Your body goes into fasting mode. This means your body will begin to search for energy as your glycogen stores and glucose are running low or have been depleted. In this search, your body finds its next energy supply, protein tissue (muscle) so the body begins to “eat” at it. Here are some more changes:

• A reduction of energy output to save energy resulting in a decrease in calorie output
• Blood sugar level decreases causing increase in cravings.
• Decrease in your metabolic rate due to loss of muscle.

So…simply stated you will have lost muscle, increased cravings (low blood sugar), reduced metabolic rate, loss of productivity, concentration and YOUR OVERALL ENERGY LEVELS! Oh, and if you fall into those cravings, your body may just take it and convert it to fat storage.

Now, how do you avoid skipping a meal?

• Double or Triple the meals that you make at home and store for the week! Need an example? Spaghetti and meatballs…Chicken stirfry and brown rice…fish plates…
• Plan ahead – make some food the day before a workweek! Examples? Lasagna, casserole dish OR make extra ground meat and brown rice to make a variety of meals through the week…I like to make turkey meat with burrito flavor. This gives me the ability to make a burrito, pasta dish with meat or taco salad! Yummy!
• Ever try a slow cooker?
• Cut up fruits and veggies and you can make a quick salad with your meal!
• Schedule your meal times – most of the time you know when you will be hungry SOOOO in the morning while you are eating your breakfast J decide when you are going to take your lunch break and COMMIT to eating right around that time!
• Have snacks handy to hold you over until you eat

Remember, baby steps! Try one of your staple meals and make an extra batch!

I want to point out, if you are looking to lose weight, it is recomended to eat 4-6 times a day to keep your metabolism going.  That does not mean large meals...always utilize portion control and balance of complex carbs, protein and fats.

 

sOURCES:
The Everything Nutrition Book copyright 2003
http://www.fitlaunch.com/Articles/skip_meal.htm

Break the Fast….better known as BREAKFAST!

Think about it, you wake up in the morning and you are moving a bit slow. Why? Your body has gone through eight to ten hours with no food or energy! It NEEDS to replenish its blood sugar levels! Blood sugar (glucose) is your main source of energy and comes from the breakdown of food. Now, can you imagine how your body feels when it doesn’t get what it wants? It can’t function effectively or efficiently! What do you do….EAT BREAKFAST!!!!!
It is easier said than done and I understand BUT you must not eliminate the idea!!!! Here are some suggestions:

1.  Get your butt up earlier – 5-10 minutes
2. Store quick breakfast food at work – cereal, breakfast bars, toast, peanut butter, yogurt
3. Plan ahead and buy breakfast foods which will work with your schedule that week

If you are not use to eating breakfast and want to begin, start with something small – yogurt or piece of toast with peanut butter or almond butter OR some fruit.

The Advantages….ADVANTAGES….ADVANTAGES!!!

1. Better concentration
2. Problem solving ability
3. Strength
4. Endurance
5. Regulates appetite
6. Helps reduce overall caloric intake

Quick Breakfast ideas:

1. Cereal with fruit (you can also mix cereals if you prefer!!)
2. Yogurt with fruit or low fat granola cereal
3. Whole wheat bread with peanut or almond butter
4. Bran muffin – low calorie and banana
5. Oatmeal – add some berries or cinnamon or raisins!
6. Hard-boiled egg and fruit or a low sugar juice

What to look for in cereal:

1. Number one ingredient is Whole Grain
2. Fiber is between 3-7 grams
3. Sugar is 12 grams or less (watch out for cereal with brown rice syrup, high fructose corn syrup or evaporated cane juice)
4. 25 percent of beneficial nutrients such as iron, folic acid, vitamin B6 and vitamin B12

You want cereals with these ingredients is because they keep you fuller longer, you are less likely to take in empty calories and they will help keep a heart healthy lifestyle!
Oatmeal: Avoid pre-sweetened ones – culprit is sugar - try to purchase plain and create your own variety by adding your own fruit or cinnamon!

Remember when reviewing the nutritional label make sure you are checking the serving size! Some serving sizes are too small so you may have to double the amounts.

Options: Cheerios – Post Grape Nuts – Fiber One Bran - Kellogg's Frosted Mini-Wheat's - Health Valley Real Oat Bran Almond Crunch

http://www.womenshealthmag.com/nutrition/healthy-breakfast-cereals

http://www.livestrong.com/article/70-smart-shopping-cereal/

How do I achieve healthier eating habits?

Do you ever ask yourself this?
Through the next month, I will be providing information which will help you change your eating habits.  This is not for only those who want to lose a few lbs and then go back to their old eating habits...It is for those who are ready to make a lifestyle change. Are you ready?
Always remember through this process; the key is to be WILLING to change habits and adopt new ones. Baby Steps, make small changes at a time. you dont' have to make an overall change right away. Just take it one step at a time...Did you know it takes THREE WEEKS to incorporate a new habit!

LET'S GET STARTED!!!!