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EAT MORE ...... BURN THE FAT

Did you know that eating more meals or having regular "feeding sessions" during the day is actually good for you? Some people eat the standard three meals a day: morning, noon and evening. Others have no breakfast and opt for a coffee and a muffin on the way to work. Later on they have a high fat lunch and a "bigger than the dinner plate can handle, meal" for dinner, with a couple glasses of wine or beer. And then there are other people who have literally trained their body to survive on a minimal amount of food each day....... maybe one or two meals a day. I only know a “little bit” re: the subject of nutrition BUT common sense says that this does not look like a way to get yourself healthy and fit. Does it??

Let me give you a quick explanation of why you MUST eat more often with smaller portions each day for your body to be an efficient fat burning machine. Basically, by giving your body a constant supply of food or "fuel" in smaller amounts, it increases your metabolism or fuels your body's "engine" to become a more efficient fat burner. In other words, this way of feeding your body will provide, when combined with a great fitness program, the body to "burn" more effectively, your stored body fat and create more energy for you to function each day. That means fat-weight loss. The right kind of weight loss. Just think, by changing the times and frequency of your meals and by taking control of the portions/amounts of food you consume throughout the day, you can aid in fat-weight loss. That doesn't mean you can eat junk food or food supplement products as your meals all day long, you have to eat reasonably.       

I will outline a general example of a meal plan below.       

For the majority of you reading this, the following example of food intake is o.k.

If, however, you are under a doctors supervised nutritional program or have health related issues involving food intake i.e., pregnancy, diabetic, bulimia, anorexia, etc., PLEASE seek the advice of someone who specializes in the type of health related issue you may have.        

 Note that the suggestions below are not carved in stone and can be modified to your taste and lifestyle.

*6-7:00 am Breakfast: Must have meal of the day: Whole grain Sprouted Wheat Toast, 1 tablespoon of natural peanut butter, soy butter or almond butter (A little bit of "good" fat each day is ok!), 1-2 servings of egg substitute with salsa on top, fresh fruit.

OR: Non to Low sugar cereal, hot or cold, Fresh Berries on top, non fat or skim milk, Whole Grain Sprouted Wheat Toast w/ peanut butter, soy butter, or almond butter. 

OR: A breakfast that consists of a lean protein ( egg whites, egg substitute, fish, chicken breast)..... A non-fat condiment like salsa is fine. Some type of complex carbohydrate like: Sprouted whole grain bread, small whole grain pancake, small whole grain bagel, a small serving of potatoes cooked in a little olive oil. Add a healthy fat like natural peanut butter, almond butter, or soy butter or maybe a little avocado or low fat hummus. A small serving of fresh fruit.       

       

       For the hot beverage person who MUST have their morning fix, stick to regular coffee or hot tea. If your goal is fat loss and a higher energy level throughout the day than cut out mochas all together. Save the Mocha for your "cheat day" that I will talk about later.        

Fact: Starbucks Grande Mocha.... 400 calories, 200 calories are from fat!!

 Don't let the "Nonfat Mocha" fool you, it's still loaded with tons of sugar which when consumed on a regular basis WILL NOT help promote fat loss or create greater energy levels. In fact it will do the complete opposite! 

 
 

**In between meal: Lots of plain fresh water


 

 *9-10 am Mid Morning Snack : Some kind of fruit and non fat yogurt or small protein (low sugar) shake. Lara Bar, Cliff Nectar Bar or Organic Food Bar also make great snacks. Whole Foods carries a full display of these healthy nutrition bars.

OR: Small container of celery, carrots, cucumbers, tomatoes etc. with a non or low fat dressing.       

 *12-1 pm Lunch: Complex carbohydrate i.e. brown rice, brown pasta, beans, sprouted whole wheat bread or potato.... a protein source i.e., lean chicken breast, lean turkey breast, fish or tofu.... a vegetable i.e. small salad w/veggies and non/low fat dressing (a little avocado on the salad is ok, a good fat) or steamed vegetables.

                  
 

**In between meal: Lots of plain fresh water

  

*2-3 pm Mid Afternoon Snack: See Mid Morning suggestion or create something light that will hold you over till dinner that will keep you body energized.

     
 

**In between meal: Lots of plain fresh water


  

*5-6 pm Dinner: Protein source i.e., lean chicken breast, lean turkey breast, fish, lean red meat or tofu. An extra large green leafy salad ( NO iceberg lettuce; ZERO nutritional value) with ALL the vegetables grown on this planet as you desire and non/low-fat dressing...... a little avocado is A.O.K.  Lots of steamed vegetables. 

Limit the complex carbohydrates at dinner..... only until you get your body in the shape you want. Than add sparingly. Complex carbs such as brown rice, brown pasta, beans, sprouted whole wheat bread and potato's, are dense calorie foods that pack a ton of calories in a small portion serving. We tend to have 2 or 3 servings of complex carbs and less focus on the vegetable/salad servings. Vegetables and vegetable salads have fewer calories per weight and you can fill up your belly with a lot more without all the extra calories.

Alcohol should be limited. It to will slow down your metabolism as alcohol is a depressant. That doesn't mean you can't have it, just know the effects of alcohol on your health and your fitness goals.

Make an effort to be healthfully "creative" in designing your meals or you can prepare them with minimal preparation. Look around the supermarket and discover the many healthy, nutritious, low fat "finds" that you can implement into your daily meals.

I've always shared with my clients that as adults we are each responsible for ALL of our actions and with each and every action there comes consequence. You have a choice in all you do and ultimately the decisions you make as a living, breathing, healthy and well functioning human machine. Know that you must ask better questions of yourself when deciding the fate of your own mind and body. I can speak and write all day long about the subjects on fitness and wellness topics but ultimately the decision and responsibility is yours to make. The tools are here. The choice is yours.

       

  Question!! How bad do you Really, Really, Really want it??         

  

                           

Don't Give Up!

Don't be discouraged by friends or family who do not support you in your journey towards a healthier more fit lifestyle. Quite often people find it intimidating and even frightening when someone important in their life begins to make life altering changes. Keep your chin up and keep smiling! Stay focused on your Ultimate Fitness Outcome. Who knows, you may be able to improve their life and convert them to a healthier lifestyle!

                        

 FRUITY COLESLAW

This coleslaw is both tangy and sweet for a tasty side dish. Best of all it contains none of the fat that regular coleslaw is loaded with. Enjoy this fruity dish as a side to any meal and as a delicious way to fill up on both fruits and veggies.

Yield: 12 servings

Ingredients

  • 1 cup (8 ounces) fat-free plain yogurt
  • 1/2 cup honey
  • 1/4 cup white vinegar
  • 3 tablespoons lemon juices
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 can (16 ounces) reduced-sugar fruit cocktail
  • 2 cups blueberries
  • 1 cup sliced fresh strawberries
  • 1 medium ripe banana, sliced
  • 1 package (16 ounces) coleslaw mix

Instructions

  1. In a large bowl, combine the yogurt, honey, lemon juice, vinegar, salt and pepper.
  2. Add the fruit cocktail, blueberries, strawberries and banana.
  3. Stir in coleslaw mix. Enjoy.

Nutritional Analysis: One serving (3/4 cup) equals 109 calories, trace fat (trace saturated fat), 28g carbohydrate, 2g protein.

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