Monday, March 17, 2014

Monday Motivatior: Diligence

Happy St. Patrick's Day!

Benjamin Franklin once said that "Diligence is the mother of good luck", so today we celebrate "good luck" that comes from diligence in eating small, balanced carb/protein meals. When we diligently practice this habit, we are "lucky" enough to know the healthy feeling of stable blood sugars, more energy, and the mental reward of choosing well and liking it!

Eat small, balanced meals every 2 - 3 hours

Eating small meals throughout the day is always going to be the healthy way to eat.
What does "balanced" mean? It means protein/carb balanced. Make each meal perfectly balanced

Balanced meals mean weight loss and weight maintenance. They fill you up, keep you satisfied, and help you lose and then maintain your weight.
Here are some fun things you can try to help make this a life-long habit.

  1. Track your meals: There are great apps like "My Fitness Pal" that you can plug your food into (and you can scan bar codes!). They will show you how balanced your day is,  you will see the proof of how balanced your eating really is!
  2. Eat to be "not hungry," in stead of eating to be "full." Think about how you feel when you eat. When we eat every 2-3 hours, we don't need to have a large meal.
  3. Practice sorting: As you come across foods, think about what category they fit in - protein (meat, eggs, dairy, beans, nuts...) or carb (fruit, bread, veggies)?
  4. Look at labels: Turn over your food and look the breakdown. How many carbs? How many grams of protein? If something is mostly carbs, what you you eat with it to balance it? Think of each meal like a scale. How would you balance it out? 
  5. Balance others: Next time you make a meal for someone else, make it balanced. Or when you are out to eat, look at the meals around you - are others practicing this habit of health?
Even better?
  • Make your balanced choices from "low-glycemic" foods. They are even healthier, keep your blood sugars balanced, keep you more full for longer and keep the fat storage away. For instance, when eating low-gycemic, did you know strawberries are a much better choice than bananas?