6 Meal per Day Diet- Mid afternoon
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Meal 4- Mid-afternoon
Hopefully, you are getting the hang of eating less, more often. This meal is important because if you skip it, you will be really hungry by dinner and that is likely to cause you to overeat. So try this: If you had a sandwich for lunch, and only ate 1/2 of it, eat the other half now with some fruit or even chips. As always, you need to check the nutrition label on the chips, but generally, Sun Chips and other reduced fat chips are OK. Get the prepackaged 100 calorie bags so you don’t eat more than you should. You can definitely substitute fruit or some sort of vegetable for the chips if you want. I really like the peeled mini-carrots that come in a bag. They are easy to pack and carry, and are really low in calories- about 100 calories for 1/2 lb. So you can eat a lot of carrots! Plus, they are really good for you. But, the idea of this diet is not to torture yourself, it is to change your eating habits so that you are healthier, can lose weight and feel better. So if you want to eat some chips or even chocolate (get the 100 calories packs of dark chocolate) enjoy!
Other possibilities are a half bagel with peanut butter (I love bagels so this is a common snack for me) tuna with light mayo or a cup of low calorie yogurt.
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Chicken Salad
Meal 3- Lunch
Eating a good lunch will have a big impact on how you feel the rest of the day. If you eat a huge lunch because you skipped breakfast and a mid-morning meal, you will have that sluggish tired feeling during the afternoon. So skip the crappy fast food or large lunch at a restaurant and try this- get a grilled chicken salad (skip the croûtons) and add some fruit on the side. If you are thinking “where am I going to get fruit?”, remember that almost all grocery stores have a deli where you can get almost anything you want. So get a salad and some fruit or get a turkey sandwich on a croissant. Skip the cheese and mayo if you can and get spicy mustard, lettuce, tomatoes and onions. Add some pickles- they are almost calorie free. Iced tea, water, coffee or low calorie drink is best. Skip the sodas.
Nice lunch and I promise you will feel better during the afternoon. The key here is to be moderate. Remember, you are going to get to eat again in a couple of hours!
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Meal 2- Mid-morning
Usually if you go all morning without eating anything significant you are starved by lunch. That is not a good thing since you will always overeat when you are that hungry. So what we are doing by putting a mid morning snack/meal in your diet is alleviating the starvation reflex and also helping to keep your energy level up by keeping you blood sugar fairly level. This makes you feel better and boosts your metabolism.
Depending on how hungry you are at this point in the day, you can eat a variety of things. For instance, if you are not very hungry, eat a small apple and drink a glass of water with it. If you are more hungry or you have a job where you are expending a lot of energy, eat an apple and 1/2 a bagel with some natural peanut butter on it. Same deal with the water- a glass of water really helps you from over eating since you need it and it helps you feel full. You want to try to keep the calories to around 200, so if you want to eat a protein bar- like a Balance Bar, that’s OK but make a habit of looking at the nutrition label so you know what and how much you are eating.
Exercise prolongs life- even in the very old
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This is really good news because it is such a simple thing to do- walk. If you have family or friends that are getting older, pass this along. My mother is in her 70’s now and while a 15 min walk is simple, it isn’t easy to get her out of her recliner and into her tennis shoes! But, she does go to a water aerobics class every week for seniors and that helps. So encourage older folks in your life to get up and go for a walk. In fact, go with them since it probably wouldn’t hurt you either!
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CHICAGO – Even in the “oldest old,” a little physical activity goes a long way, extending life by at least a few years for people in their mid- to late 80s, Israeli researchers found.
The three-year survival rate was about three times higher for active 85-year-olds compared with those who were inactive. Getting less than four hours of exercise weekly was considered inactive; more than that was active.
The results “clearly support the continued encouragement of physical activity, even among the oldest old. Indeed, it seems that it is never too late to start,” the researchers wrote in Monday’s Archives of Internal Medicine, which published the study.
Posted by: Curt | Under: 40's/fit, 50's/fit, Children/fit, Diet and Weight Loss, General Fitness, Health, Ladies/fit, Prime/fit, Quick Tips, Seniors/fit, Sports, Supplements, Travel/fit, Youth/fit | Add Comment
For the rest of this week, I will be posting the 6 meal/day plan that I recommend for most people. 6 small meals is really a far better way to eat than 3 large meals. With 6 small meals, you don’t get as hungry and so you don’t eat too much at each meal. I know that it is hard to fit this into a lot of people’s schedules, but with a little planning, most folks can do. The benefits are really impressive, so give it a try.
Meal 1- Breakfast- Yes, you do have time!
You’ve probably heard it all your life and ignored it most of the time, but breakfast is the most important meal of the day. Unfortunately, most people skip breakfast and either get something unhealthy from a drive-through or just wait until lunch to eat. The solution is really easy and simple- instant oatmeal, yogurt and fruit. You can get the instant oatmeal in a whole variety of flavors and it even comes in low sugar form. Quaker has a whole line of oatmeal and most supermarket chains have their own house brands which are just as good and a lot cheaper. Make it with lowfat milk and then have some fruit with it and you have an excellent 90 second breakfast. Really, no excuses! this is a 90 second solution and it even has the added benefit of lowering cholesterol in most people.
Stay away from the giant muffins and other “fast” breakfast alternatives since they have virtually no nutritional value and are loaded with fat and sugar. Also, stay away from the high sugar and fat coffee drinks at places like Starbucks since they can easily have 400-500 calories and no real nutritional value (In other word, they make you fat). Drinking stuff like that wreaks havoc on your blood sugar levels and gives you a bad start to the day.
Breast Cancer Can be Reduced 40% by Healthy Lifestyle
Posted by: Curt | Under: 40's/fit, 50's/fit, Diet and Weight Loss, General Fitness, Health, Ladies/fit, Prime/fit, Quick Tips, Seniors/fit, Travel/fit, Youth/fit | Add Comment
Walking for Exercise
While many cancers- including breast cancer are genetically or environmentally caused, research has shown that lifestyle can make a huge difference in breast cancer rates for women. And it shouldn’t surprise you to find out that the main recommendations include weight loss and exercise in addition to moderation in alcohol intake. While this study is specifically about breast cancer rates, most cancer rates would be lower with these same recommendations-
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WASHINGTON – Nearly 40 percent of all breast cancer cases in the United States could be prevented if women kept a healthy weight, drank less alcohol, exercised more and breastfed their babies, according to a report published on Tuesday.
The report, which reviewed 81 new studies on the links between lifestyle and cancer, showed that 70,000 breast cancer cases could be prevented in the United States alone every year.
“We are now more certain than ever that by maintaining a healthy weight, being physically active and limiting the amount of alcohol they drink, women can dramatically reduce their risk,” Dr. Martin Wiseman of the American Institute for Cancer Research/World Cancer Research Fund, who led the study, said in a statement.
