Healthy Habits Part I

I recently had the opportunity to speak at Cooperative Chiropractic (1651 Powder Springs Rd, Suite 3 Marietta, GA, 770-422-5052). They host a Biggest Loser Competition every year and I spoke to the contestants about Healthy eating habits. I would like to share that presentation with you all in a Sic part series!
Enjoy!
(Please keep in mind I am not a Doctor nor a Nutritionist. Information is through research)

Part I: When Is the Best Time to Eat?

We have heard the phrase: Eat breakfast like a King, lunch like a prince, and dinner like a pauper. There are many good reasons to back this phrase up.   

~ If we start off the day with a larger, healthy meal, it energizes our minds and our bodies.   

  

~Eating a substantial breakfast allows our bodies to work off what we eat. At night, as we wind down so do our bodies and we do not burn off as much energy. 

 ~It is recommended that we eat a large breakfast with plenty of Carbohydrates: Whole Grains, Vegetables, Fruits, and Beans.

        Carbs that easily digest such as refined grains i.e.) white breads, white rice, pastries, and sugared sodas and juices may contribute to weight gain and interfere with weight loss.

~Fruits, vegetables and Whole-grains are HIGH FIBER foods and fill us up with less fat.

~Eating Breakfast helps us avoid unhealthy nibbling and bingeing during lunch or dinner.

~Eat small healthy snacks during the day to boost your metabolism. Snacks are not meant to replace your meal, just boost energy and should be between 100 and 200 calories. It is recommended to eat your first snack 3 hours after a meal. Unless you work out early in the morning and do not want to eat a full breakfast. Then eat a snack before working out.

~There should be no more than five hours between meals to keep blood sugar and energy levels under control.

~Dinner should consist of protein and vegetables mainly and should be eaten about 3 hours before you go to bed.

Healthier Alternatives

Instead of This:	Try this:
Cold Cereal Orange Juice White Bread White Rice Potatoes French Fries Soda Cake	Oatmeal (not instant) Orange Stone Ground Whole Wheat Bread Lentils or Barley Beans Veggies and Dip Sparkling Water Fresh Fruit

Want to avoid high fat and high calorie breakfast foods:

Eat	Instead of
Half-Bagel/ Bagel Minis Oatmeal Whole Fruits and Nuts Low-fat yogurt/ Cottage Cheese Home-made Breakfast sandwiches Fruit Smoothies	Bagels Danishes Muffins Regular Yogurt/ Cottage Cheese Fast Food breakfast sandwiches Fruit Juice

Healthy Snack Ideas:

1.    Fresh salsa/ Guacamole and flax seed tortilla chips

2.    Non fat cottage cheese and fresh fruit 

3.     Unsalted Nuts

4.    Tuna Salad, celery and grapes

5.    Tuna and crackers (low sodium)

6.     Nonfat yogurt w. Granola topping

7.     Whole grain bread topped with natural peanut butter and a banana

8.    Vegetables and hummus. 

9.    Hard boiled eggs (not too much yolk!)

Sources: WebMD, MayoClinic, Glycemic Index Cookbook