Nibbling Every 3 Hours

May 18, 2009

Hello, SUPERSTARS!

I hope this finds ya’ll healthy and happy!

Here is an additional food update:

Not only is breakfast the key way to start your day, but eating throughout the day is also vital!  Food is your body’s fuel, so it only makes sense, riiiiigggghhhht??!  I truly believe that eating throughout the day (i.e., every 3 hours) is better for your metabolism and energy level than going for longer periods of time.   the bottom line is: don’t go more than 3 hours without nibbling on something. And, of course, this something is not empty calories in junk food; you are striving for a mix of all the good stuff at once (i.e., grains, veggies, fruit, milk/calcium rich foods, meats/beans, and oils). Try to be sure that there are at least 5 grams of protein in the mix.  Variety in each snack and meal is literally the spice of life, ya’ll!

Why it is key:

According to Keri Glassman, “Your metabolism is like a computer monitor: when it’s not in use for awhile, it goes into sleep mode.  Your resting metabolic rate starts to slow down if your stomach remains empty for hours, which means you burn fewer calories.  So, even if you are not famished…(eat) a small snack within three hours of your last meal.”  And, while there is still some debate around whether 3 or 5 meals works better; the bottom line is: you need to be eating something healthy every 3 hours and do what works best for you in terms of meal size.

Reality check:

  • Jot down what you are eating each day for a week to see if you are getting enough of a balance of food as well as to see if you are eating frequently enough.
  • Eat slowly and mindfully.  Turn off the TV or computer screen, and be present with yourself.
  • Don’t deprive yourself of your favorites (be is sweet or salty), just don’t go crazy with them.  Everything in moderation, as my dad has always reminds me.

Happy nibbling!

In peace,

Heather

Resources for a balanced diet:
http://mypyramid.gov/pyramid/index.html
http://www.webmd.com/diet/healthtool-metabolism-calculator

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