Tuesday, December 28, 2010

6+meals per day

From my perspective, six to eight small meals a day is key to boosting energy levels, kicking metabolism in to overdrive, and actually saving you time each day. It works for me because I enjoy getting to eat something every couple of hours. The best way to describe this benefit is each meal is a pit stop to fuel energy for the upcoming hours. I am eating smaller meals so I don't feel full and tired after eating. Metabolism is revved by the food and fluids you put in it. Eating and drinking healthy foods as the day goes on is a good way to keep metabolism from coming to a halt. Smaller meals are easier to plan out ahead, since they are more convenient to throw in a lunch bag and go. Taking meals on the run are so essential for hunger cravings and keeps me from making poor food choices.

I could go on with many benefits that has come from this lifestyle change, but energy, metabolism, and saving time are a few of my favorites. There are many different metabolism boosting theories out there, so it is up to each individual to find out what works for them best. I thought it would be fun to share a days worth of my healthy meal ideas, for anyone who would like to see how the change might affect them.

7 A.M. . . Smoothie

  •  1  Banana
  • 1/2 cup Strawberry
  • 1 cup Fat free vanilla yogurt
  • 3 cubes Ice
  • 1 cup Organic fat free milk
  • 1 tsp Flaxseed

*Toss all ingredients in blender and blend until smooth and creamy.

9:30 A.M . . .Oatmeal                                                                          

  • Sugar free original flavor oatmeal (off brand is only $2)

*One package of oatmeal. Try sweetening with splenda or natural honey.

12:00 P.M. . . Grilled Tofu or Chicken Salad

  • 3 cups Shredded lettuce
  • 1pinch Shredded cheddar cheese
  • 1/2 cup Chopped onions
  • 1/2 cup Tofu
  • 1/4 cup Low fat ranch

*Grill up tofu or chicken the night before, with you favorite seasoning.

2:30 P.M . . .Trail Mix                                                                            

  • Pick out your favorite all natural mixture at your local health store. (Trader Joe's, Whole Foods)

*One handful is enough. Prepare into portion sizes to easily grab and go in the morning.

***Still hungry?  Grab a small handful of grapes or whole grain crackers!

6:00-7:00 P.M . . . No bun Veggie burger

  • 1 Vegetable burger
  • 1slice Tomato
  • 1  Lettuce leaf
  • 1/4 cup Organic Ketchup or Mustard

*Have a side of black beans with the burger.

Try to avoid any late night snacking. Especially avoid items loaded with carbohydrates after 8:00 P.M.

Sunday, December 5, 2010

The Hidden Menu

I love McDonalds! The golden arches has squeezed a few healthy items in there for us!

  1. Side of scrambled eggs
  2. Side of egg whites (however many you want)
  3. Smoothie (portion size matters, so get the small)
  4. Black coffee
  5. Chopped apples and walnuts
  6. Fruit parfait (delicious)
  1. Grilled chicken Salad (emphasis on the grilled)(go light on the dressing)
  2. Side salad
  3. Unsweetened tea (add some splenda!)
  4. Lemonade (ask for the light lemonade for less calories)
  5. Vanilla ice cream without the cone (only if you are really craving it) (and definitely no cone)    
  1. Grilled chicken wrap (toss some of the tortilla to the side)
  2. Grilled chicken sandwich (throw out one of the buns)
  3. XXX Vitamin water (ask for low calorie)
  4. Filet o Fish (ask for no cheese and no bun) (good all by itself!)             
This little menu I have listed above should allow you to leave the drive-thru with no regrets. Avoiding a damaging lunch does not mean you have to stop going to McDonalds. It just means that you need to take an extra glance and look for healthier items on the menu. Our health and happiness is worth the extra couple minutes it may take to find that hidden menu!

For extra information about McDonalds nutrition facts, I added a link for you to get a head start!