To Your Health
June, 2009 (Vol. 03, Issue 06) |
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Your Snacks
Your healthy snacks could consist of a small portion of lean protein (1-2 ounces) or a small portion of vegetables, such as celery, cucumber, radishes or peppers (green, red, yellow, etc.).
You can also choose from a variety of fruits for your snack, but remember, fruits have more sugar content than vegetables, which may increase your hunger. Always choose whole fruits; avoid sugar-sweetened fruit cups, juices, etc., and do not substitute fruit juice, which doesn't have the fiber and complete nutrient content of a whole fruit. Enjoy your healthy snack at a mid-morning break or in the evening.
By the way, you may be have noticed that this healthy meal planner doesn't rely on whole grains or similar carbohydrates. Including the typical USDA recommendation of 6-8 ounce equivalents of grains daily (1 bagel = 4 ounce equivalents) as snacks or as part of your regular meals is acceptable, but only as long as you're participating in moderate physical activity. Otherwise, you may find you don't lose weight as easily as you would eating lean protein and vegetable-based carbohydrates. Whole grains are highly preferable to refined grains.
Your Nutrient-Rich Shakes
Enjoy your high-energy, low-carb meal replacement shakes any time during the day or whenever you get hungry. Most people use them at breakfast, as an afternoon snack, or in the evening. Make sure you select a natural whole-food vegetarian meal replacement shake that contains a quality vegetarian protein source, a vegetarian form of essential fatty acids for the healthy oils and an enzyme active greens blend that will provide complex fruit and vegetable carbohydrates.
A high-quality meal replacement shake should not contain sugar or a synthetic sweetener, yet it should taste delicious when mixed in just cold water. Quality products typically use sweeteners that do not trigger insulin. Be sure to check with your doctor before selecting any meal replacement product.
Tips For Success
- Don't skip meals: Make sure you eat all six meals each day to keep you body well-nourished and your metabolic rate high.
- Eat every two to three hours: Eating on a regular basis will keep you feeling full and help you lose weight / maintain a healthy weight.
- Eat slowly: Spend at least 15 minutes eating each whole-food meal; eat snacks and drink your meal replacement shake as slowly as possible.
- Drink lots of water: Drink at least eight cups (64 ounces) of water each day.
A healthy body starts with a healthy weight. When you incorporate a healthy meal plan into your daily routine, you're taking an important step toward long-term health and wellness while losing those extra pounds your body doesn't need and you certainly don't want. With each pound you lose, your confidence will grow. Good luck! Talk to your doctor for more information.
Donald L. Hayes, DC, graduated from Western States Chiropractic College in 1977 and is the author of five health and wellness books including his latest, Weight Loss to Wellness. To learn more, visit www.greensfirst.com.
