I am frequently asked about what to eat and the conversation always finds its way back to meal planning and making good food choices. Here are 3 basic tips.
1. Think fiber & protein at each meal.
Ladies, we need 25 g. of fiber per day and men need 38 g. per day. Fiber is a complex carbohydrate that keeps us feeling fuller longer and bottom line, we eat fewer calories. And, according to the National Academy of Sports Medicine, fiber has been shown to reduce the risk and occurrence of colon cancer and heart disease. Here are some fiber options that I incorporate into my meals: avocado, raspberries, broccoli, pears or how about sprinkling chia seeds into your smoothie or on top of yogurt? Proteins include meat, poultry and fish, beans, tofu, Greek yogurt, cottage cheese, and eggs just to name a few options.
2. Sit down at a table while eating. Take time to focus on fueling your body and slow down…walking around or doing something else while you are eating tends to lessen the feeling of fullness and when we are preoccupied with multitasking while we eat, we tend to overeat.
3. Drink water…read my post on water consumption. ☺ As soon as you sit down, drink a glass of water. It that point, you will recognize the difference between thirst and hunger-it works to get in that extra water that most of us are so desperately lacking.
On most days schedules are hectic and days are filled with obligations…we don’t take time to nourish ourselves properly and yet we continue to place demands on ourselves that are extreme and stressful. Take the time to try the tips above. I think you’ll feel full of energy and more in charge of life’s events. Discover how wonderful you begin to feel when your body is properly nourished.