How often does this happened to you?
- You're at work and have an unexpected meeting to attend right before your break?
- You're in a meeting and its gone into overtime and you only have time to grab whatever is near by (donuts or bagels)?
- You're running errands and lose track of time, and there's nowhere to get a good healthy meal?
- You're too stressed, too tired, too overworked or just too (fill in the blank), to eat a good nutritious meal and end up eating junk food?
If
you answered "yes" to any of the above, take heart in knowing that
you're not alone. Oftentimes, despite our best intentions to eat 4-6
small meals of good quality food every day, it doesn't always work out
since life happens!
By
now you've heard of the importance of eating small frequent meals: 4 to
6 small meals a day, every 2.5 to 3 hours apart. The reason behind this
is because when you eat 4 to 6 small meals a day it can assist your
metabolism by consistently burning calories, which can result in a
quicker more constant level of weight loss. It also helps your hunger
levels by being able to snack on different foods every few hours
throughout the day. When you limit yourself to only 3 meals per day, you
often end up eating much more due to hunger levels being heightened
because of the extended amount of time without food. By choosing to
increase your meals to 4-6, you are eating many times during the day
which really helps your overall feeling of satiety.
For
those of you who may be thinking "how can I eat that much in a day?!"
just remember that these are 4 to 6 SMALL meals a day, not a full course
meal at each sitting.
If
you're still not totally on board with this type of multiple meal
eating plan, here are some additional reasons to eat in this way:
- Increase your metabolism
- Prevent overeating (especially at night)
- Keep your blood sugar levels steady
- Curb your appetite
But
the hard part is how to get those 4 to 6 small meals in when you're so
busy. The following are some tips for all you busy working people both
in the office and at home.
Tip #1.
Carry protein powder, protein bars, or a meal replacement product in
your car. If you purchase your meal replacement or protein in powder
form, grab a baggie or any type of plastic container and place 3 to 4
servings (scoops) in the container and leave it at work or even in your
car. By doing this you'll always have a quick meal on hand which can
really be handy on those days when you're not able to get in a good
quality meal or you're on the road. I personally keep several servings
in a dry plastic reusable container, and then all I have to do is simply
add water and my healthy meal is served!
Tip #2.
If you're going out to lunch then try to make the best nutritional
choices in your meals. Do not order anything with extra sauce, butter,
gravy, cheese or anything else that can add useless but very fattening
calories to your body.
Tip #3.
Choose the leanest cuts of meat (chicken breast, turkey breast, ground
turkey, tuna, leaner cuts of beef, etc.). If you prefer dark meat, just
remove the skin and any excess fat that might still be on the poultry
and enjoy!
Tip #4.
Eat foods high in fiber such a fruits, vegetables, oatmeal and beans.
Remember foods rich in fiber tend to keep you fuller longer.
Tip #5.
Other lean sources of protein include yogurt, so have a serving along
with some fresh fruit and add a little wheat germ or nuts to create a
high protein meal.
Tip #6.
Have several vegetables on hand for a quick, crunchy snack. Don't love
raw veggies? Steaming or stir-frying your vegetables or bringing
leftovers from the night before can also be great for a quick
pick-me-up!
Tip #7.
One way to curb your appetite and ensure that you don't over indulge is
to grab a handful of Chia seeds, (yes.. the same seeds in a Chia Pet).
The Chia seeds taste like whatever they are in, so you can eat them raw
or add them to water. Drink quickly as the seeds will start to expand,
increasing in both size and weight, but as its both a super food and
very good for you, your body will think it's full without adding any
additional calories. Yay Chia seed!
Tip #8.
Pack several quick and nutritious meals such as chicken or turkey
breast on whole wheat bread along with lettuce, spinach, tomatoes and a
slice of avocado.
Tip #9.
If you need a sweet tooth fix then choose fresh fruit or frozen fruit
that you can either buy or make at home yourself, which is a great
option. You can also mix the above fruits in your yogurts or have them
on the side with any of your meals.
Please
keep in mind that these are just a few ideas but I hope they have
helped to excite and inspire you to make good (or better) choices that
can keep you full, without the extra calories and without any extra
guilt!
These tips along with a structured exercise program is all you need to stay fit and healthy.
If this has been helpful and you would like more nutrition and exercise guidance I still have a couple of 1 on 1 training slots open.
Drop me an email at princetonbootcamps@yahoo.com. and start your fitness adventure.
David Knapp NCSF-MCPT,CNS
