Diet Tips

Breakfast Tips

According to research, skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger. Several studies suggest that people tend to accumulate more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals. It is important to have a healthy balance of both protein and carbohydrates in the morning.  Carbohydrates will help replenish the muscle-glycogen storages you burn while you are sleeping and give you the quick accessible energy.  While the Protein will speed up your metabolism and get your metabolic rate started off right for the day!! You can only in Protein in the morning to challenge your body in a different way but don’t do it for to long!! Your body needs a little carbs in the morning.  Eat your BREAKFAST

Some Foods to Consider:
Berries:
Berries are low in calories and rich in vitamins and minerals, as well as antioxidants and phytonutrients, which have been shown to protect against heart disease and some cancers. Try adding a cup of fresh or unsweetened frozen strawberries, blueberries, or raspberries to your morning cereal, oatmeal, or yogurt.

Cold cereal:
While cold cereal has been vilified in recent years for its sugar content, there are nutritious options out there. Check the ingredient lists and nutrition-facts labels and look for cereals that have at least 3 grams of fiber and 6 grams or less of sugar per serving. Also, choose cereals that are made with whole grains and that have sugar low on the list.

Cottage cheese:
High in protein and calcium, cottage cheese is an excellent choice in the morning. To limit saturated fat, choose 1 or 2 percent milk-fat varieties. If you don’t like the texture, says Blatner, “puree it smooth and it becomes a great spread on toast with sliced apple on top and cinnamon.”

Eggs:
Rich in protein, eggs eaten as part of a balanced breakfast will keep you full all morning long and supply more than a dozen essential nutrients. For those concerned about cholesterol, Blatner says not to fret: “If someone is worried about blood cholesterol levels, they should be primarily concerned with keeping saturated fat low and making sure fiber in the diet is high.”

Green tea:
Green tea is rich in antioxidants called catechins, which have been shown to prevent cell damage to the body. Blatner suggests steeping green tea 4 to 5 minutes to release the catechins. Another benefit is that green tea has about two-thirds less caffeine than coffee does. “You can still get a little pick-me-up without all the caffeine,” she says.

Oatmeal:
Oatmeal is packed with soluble fiber, which helps lower cholesterol and regulate blood sugar levels, and which can keep you satiated for hours. Avoid high-sugar instant packets and opt for the plain ones, or try rolled (old-fashioned), quick, or steel-cut oatmeal prepared with low-fat milk or water. “Two ideas for oatmeal that I usually give people are natural peanut butter stirred in with some chopped-up bananas or mixing chopped apples with uncooked rolled oats and milk to make a muesli,” says Blatner.

Peanut butter:
Natural peanut butter is a good source of monounsaturated fat, which may help lower bad cholesterol in the blood. (Look for a brand that contains peanuts and not much else.) It’s also a good source of protein and can help you feel satisfied without becoming stuffed. Moderation is key, so limit your portion to 1 to 2 tablespoons per sitting.

Smoothies:
Smoothies are an easy and delicious way to meet the recommended daily servings of fruits and vegetables. Start with a protein-rich base of low-fat milk or plain yogurt, then add unsweetened frozen fruit, such as berries or bananas. If you’re feeling adventurous, throw in some flaxseed for its omega-3 fatty acids or a handful of kale.

Whole-grain breads:
Compared with refined white bread, whole-grain varieties are a better source of fiber and many nutrients, including iron, B vitamins, and vitamin E. They’ve also been shown to lower the risk of a number of chronic diseases such as heart disease and type 2 diabetes. For breakfast, try a whole-wheat English muffin or toast.

Protein Smoothies:
Start your morning off with a quick shake that contains all your Macro Needs.  Purchase a Protein Powder Supplement High in Protein and with 0-5 grams of Carbohydrates.  Measure out a cup worth of diced strawberries and banana’s,  measure out a cup of almond milk and throw it all into a blender for a quick breakfast on the go DONE RIGHT!  You may also get a mix of berries or whatever fruit you prefer!

Yogurt:
Yogurt is packed with filling protein and bone-building calcium. Blatner suggests buying plain yogurt and adding your own sweetener. “The fruit-flavored ones have a lot of sugar that’s added. It would be better to get plain and then add a teaspoon of honey,” she says.

Mid-Morning / Afternoon Snacks:

Our 2 Biggest Snack Mistakes

Mistake #1

We choose calorie dense, high-fat/sugar snacks that, while they have a lot of calories for a relatively small amount of food, aren’t satisfying in the long run (such as candy bars and chips). Aren’t we still hungry after we eat a small bag of chips or a 2 ounce candy bar? Was that 320 calories well spent?

Mistake #2

We choose high-carbohydrate snack foods (such as pretzels, bagels, or apples) that go through the digestive tract fairly quickly, staving off hunger for only a short amount of time. If we balance our quick carbs with some protein and some fat, the snack will be more filling and satisfying and will take longer to get through the digestive tract.

To snack and lose weight, it’s important to choose snacks that:

-are higher in fiber and important nutrients. Whole grains, beans, and fruits and vegetables contain fiber plus nutrients, and low-fat dairy and lean meats contain important nutrients, so your snacks aren’t just contributing “empty” calories (calories without nutritional value).

-include carbohydrates with lower glycemic indexes (fruits, vegetables, whole grains, beans, and nuts) so the energy from the snack won’t hit your blood stream quickly and all at once, thus triggering another craving when it wears off.

-are balanced with small amounts of protein and some of the more heart-helpful fats such as monounsaturated fats and omega-3 fatty acids. These more balanced snacks tend to feel more satisfying and filling, take longer to digest, and supply energy over a longer period of time. Plant foods such as nuts and seeds, soy foods, avocados, and olive and canola oils offer these helpful fats, and the nuts and soy also offer protein to balance carbohydrate-rich foods

The Snack Attack Plan

So, let’s make a new Snack Attack Plan, shall we? To do this, we don’t necessarily need to trade all of our Chips Ahoys in for carrot sticks or our carton of ice cream for a carton of yogurt. We can start by making smarter snack choices most of the time. Here are my some tips on how you can do this each day:

Tip 1: Soluble Fiber to the Rescue!

-Foods rich in soluble fiber make for great snacks because soluble fiber leaves the stomach slowly, encouraging better blood sugars and making you feel satisfied longer. Here are some possible snack -ingredients that are high in soluble fiber:

-peas and beans (make a quick bean dip in the microwave with some vegetarian refried beans or have some cooked “edamame” soybean pods ready in the refrigerator)

-oats and oat bran (make a batch of oatmeal flavored with low-fat milk, a little vanilla extract and cinnamon in the microwave — or freeze a batch of blueberry oat bran muffins so you can grab one when you need a quick afternoon pickup!)

“We don’t necessarily need to trade all of our Chips Ahoys in for carrot sticks or our carton of ice cream for a carton of yogurt. We can start by making smarter snack choices most of the time.”

-some fruits (apples, peaches, citrus, mango, plums, kiwi, pears, berries)

=some vegetables (artichokes, celery root, sweet potatoes, parsnips, turnips, acorn squash, brussels sprouts, cabbage, green peas, broccoli, carrots, cauliflower, asparagus, beets)

 

Tip 2: Eat Slow-Release Snack Foods

The following foods, even in large amounts and if eaten alone, are not likely to result in a big rise in blood sugar. (Remember, we don’t want food to hit your blood stream quickly, otherwise you’re just going to feel hungry again shortly after.)

These are based on the American Journal of Nutrition’s international table of glycemic index and glycemic load values. (Glycemic load considers the glycemic index of a food and the grams of carbohydrate that a reasonable serving size of that particular food contains)

  1. meat
  2. -poultry
  3. -fish
  4. -avocados
  5. -salad vegetables
  6. -string cheese
  7. -eggs
  8. -handful of almonds
  9. -Fruit cup
  10. -Hummus and crackers
  11. -Tuna
  12. -Greek Yogurt
  13. -Greek Yogurt with Oats
  14. -Meal Replacement Shake
  15. –Edamame
  16. Oranges

Lunch Time

Lunch is important time to get a mixture of all your macronutrients. Lunch should have a healthy balance of High Protein / Medium Carbs / Medium Healthy Fats. Make sure your lunch is a small portion and not a meal where most of your caloric count comes from in your day. All meals should besides breakfast should be in close range of caloric count.

Here is al list to choice from:

 

   HEALTHY GRAINS

  • Whole grain sandwich bread
  • Whole grain crackers
  • Corn tortillas
  • Whole grain flour tortillas
  • Pasta
  • Rice
  • Low sugar cereal
  • Tortilla chips
  • Whole grain muffins

HEARTY PROTEINS

  • Peanut or almond butter
  • Cheese slices or cheese sticks
  • Hummus
  • Lunch meats
  • Yogurt
  • Hard-boiled eggs

PORTABLE FRUITS AND VEGGIES 

  • V8 V-Fusion®
  • Apples
  • Bananas
  • Cherries
  • Plums
  • Orange wedges
  • Cherry tomatoes
  • Carrots
  • Snap peas
  • Edamame
  • Broccoli
  • Fruit cups
  • Applesauce cups
  • Chicken
  • Turkey
  • Fish

 

Meal Ex: 4oz Chicken / 1 whole grain tortilla wrap / half avocado / slice of tomato

Dinner Is Served:

One Area a lot of people go wrong in their journey to weight loss or gain is the type/amount of foods they consume before bed time.   A lot of people fail in this category because of the lack of discipline throughout the day of consuming the 4 small meals before arriving home.   Failing to prepare can be easily avoided by preparing your meals/snacks for the day ahead.

The most common mistake made in the hours leading right up to bed time is the amount of Carbohydrates one consumes before parking on the couch or climbing into bed after a long day at the office. Carbs should be cut from ones diet at least 3-4 hours before bed time, unless one is exercising in the evening then they can have a piece of fruit (ex: Banana) with their workout shake after exercise.

Dinner should be High in Protein / High in Greens / Low in carbs / Medium Healthy Fats

Proteins:

-Lean Meats

-Turkey

-Chicken

-Fish

-Lean Ground Beef 90/10

-Tuna

-Egg whites

-Cottage Cheese

Greens

-Romaine Lettuce

-Spinach

-Kale

-Green Beans

-Edamama

-Broccoli

-Asparagus

-French Peas

Healthy Fats

-Walnuts

-Pecans

-Nuts

-Avocados

-Humus