Do you eat a healthy lunch only to succumb to the vending machine an hour later?
I’ve got good news for you, if you do.
With just a few adjustments to your diet, you can effortlessly kick your snacking habit to the curb.
You see, the urge to snack happens when your blood sugar levels drop – giving your body the message that you need more fuel. (Enter the vending machine.) This happens after eating meals that are low in fiber, low in calories, and high in sugar.
The solution?
Eat meals that are filled with fiber and you’ll stabilize your blood sugar levels, and feel full longer.
The Case for High Fiber
Researchers have done their homework on fiber, and the results spell easy weight loss for all who listen. By consuming an extra 14 grams of fiber each day you can cut your calorie intake by a full 10 percent.
People who consume more fiber (as low as 20 grams per day) weigh an average of 8 pounds lighter than people who consume low fiber (closer to 10 grams per day).
There are two main reasons that high fiber leads to weight loss:
- Fiber fills you up and stabilizes blood sugar for hours. This tames your appetite and protects you from needless snacking.
- Foods that are high in fiber aren’t as calorie dense. When you fill up on high fiber foods you eat just as much but take in fewer calories.
Breaking it Down
It’s always easier to understand a concept like this when real life examples are given. So here’s a review of a low fiber, high sugar diet that ‘Jane’ was eating, and then we’ll see the small changes made to increase her fiber content and stabilize blood sugar.
- Breakfast: Jane would typically eat a packet of instant oatmeal made with low fat milk and topped with banana and brown sugar. On the way to work she would also grab a mocha or latte.
- Snack: Without fail by 10am Jane’s stomach would growl, sending her to the vending machine. She would end up with a small bag of chips, crackers or candy to hold her over until lunch.
- Lunch: By noon Jane was starving again, and would inhale her packed lunch of a medium sized bagel with low fat cream cheese and deli slices, and a small container of yogurt.
- Snack: At 3pm Jane’s appetite would soar and she would scavenge the office for a small snack to hold her over until dinner. She usually found part of a leftover pastry or cookies, and if all else failed she would once again turn to the vending machine.
- Dinner: Most nights Jane would make a dinner of chicken breast, instant rice and a small salad, some nights she would substitute pasta for the rice.
- Snack: Every night at 10pm Jane would find herself back in the kitchen in search of something sweet. Most often she would have a bowl of low fat ice cream or sorbet before going to bed.
Did you notice a trend in Jane’s diet? While she kept her selections fairly low in fat, she hardly ate any fiber which left her battling hunger all day. Her meals were also very high in sugar, which caused her blood sugar levels to jump up and plunge down throughout the day.
Here’s the revised version of Jane’s meals:
- Breakfast: Instead of the instant oatmeal Jane switched to using old fashion (intact) oats. She then topped it with broken walnut pieces and banana. Instead of drinking a high-sugar mocha or latte, she started drinking hot tea.
- Snack: Much to her surprise, 10am came and went without so much as a hunger pain. Jane kept her focus and worked through till lunch.
- Lunch: For lunch Jane had a cup of lentil soup, a slice of rye bread and a cup of steamed veggies.
- Snack: 3pm came and went, and again Jane didn’t feel the need snack. On her way home she ate a small handful of almonds.
- Dinner: This meal didn’t change much for Jane. Instead of instant rice she made brown or wild rice, and instead of white pasta she made whole wheat. She also added a vegetable dish to dinner, in addition to the salad.
- Snack: Most nights Jane skips her late night snack since she just doesn’t feel hungry. On those nights that she does want a sweet treat she enjoys sliced fruit.
- Non-stick cooking spray
- 1 Tablespoon agave nectar
- 12 figs, sliced in half
That didn’t look hard, did it?
As you probably noticed, Jane’s daily calories dropped dramatically after adding fiber to each meal. Also her percentage of calories from fat also dropped, since her snack foods were high in fat.
This means that Jane is effortlessly losing weight simply by consuming more fiber.
You can follow Jane’s lead by evolving your diet to include higher levels of fiber.
To expedite your weight loss be sure to include a consistent and challenging exercise routine. I’m here to help with that – simply call or email today to get started.
Check Your Fiber Score
How much fiber do you eat each day? Grab a pen and paper and tally it up: Beans, one half cup (7); Vegetables, one cup (4); Salad, one cup (2); Fruit, one piece (3); Fruit juice, one cup (1); White bread (1); Whole grain bread (2); White rice, one cup (1); Brown rice, one cup (3); Intact Oatmeal, one cup (4); Meat, poultry or fish (0); Eggs or dairy (0); Sodas or water (0).
If you scored less than 20: You need more fiber in your diet. Boosting your fiber will control your appetite and cut your risk for many other health problems.
If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will continue to make foods more satisfying and cut your calorie intake.
If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet. An added bonus for you is a reduced risk of cancer, heart disease, diabetes and digestive problems.
Sweet Braised Figs
This recipe is simple, healthy and delicious. Braised figs make a stunning display, and their delicate warm taste will not disappoint. Add braised figs to your oatmeal, on fat-free cottage cheese or even throw a few onto a salad.
Not only are figs high in fiber, they are also loaded with potassium – a mineral important in controlling blood pressure.
Yield: 6 servings
Here’s what you need…
1. Heat a large non-stick saute pan and spray with cooking spray. Add the agave nectar.
2. Place the figs, sliced side down in the pan. Cook for 3-5 minutes over medium heat. The figs will become slightly sticky and golden around the edges.
3. Remove from pan and place sliced side up on a plate. Drizzle with remaining juice from the pan.
Nutritional Analysis: One serving equals: 70 calories, .2g fat, 18g carbohydrate, 2.4g fiber, and .6g protein.
Filed under Newsletter by on Oct 5th, 2009. Comment. 
While outdoor cookouts are a great opportunity to relax and visit with friends and family did you know that the average barbecue meal exceeds 1500 calories? That’s almost an entire day’s worth of calories in one meal.
That can really added unwanted inches to your waist line over the course of the summer.
The good news is that barbecue season doesn’t have to be fattening. In fact, with a few small changes to your barbecue menu you can turn summer into the perfect opportunity for weight loss.
So before you slather on the sun screen and fire up your grill, read the following tips to lighten up this summer.
On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, though they aren’t the healthiest. Try the following:
Choose lean cuts of beef, pork or poultry
Marinade with low fat dressing
Make hamburgers with extra-lean ground beef
Take the skin off chicken before grilling
Replace beef patties with ground turkey patties
Grill up salmon or cod
Forego the meat and grill veggie burgers
Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with one thing – fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following:
Make veggie kabobs and grill them
Replace the mayo in your salads with low-fat mayo
Serve fresh salad with light vinaigrette
Try whole-grain macaroni for your pasta salad
Grill up corn on the cob
Put out a veggie tray with low fat dip
Drinks: Most people don’t realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain tons of empty calories. Try the following:
Drink water, it is always your healthiest option
Stick with light beer (if you really want to drink beer
If you have to have a soda pop stick with diet
Brew unsweetened ice tea and serve with lemon
Dessert: Yes, there are ways to satisfy your sweet tooth while staying healthy. Think outside of the box instead of turning to the typical fattening options like ice cream, pie, cake or cookies. Try the following:
Grill mango, banana and pineapple on kabobs
Stick with sorbet instead of ice cream
Replace peach pie with grilled peach halves
Choose light ice cream over regular
Remember, it’s ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape.
Want to shape up even more this summer? Call or stop by for a no obligation fitness consultation.
The Magic Fat Burning Pill
Nonsense! There is no such thing. Don’t fall for the latest diet pill craze. Have you ever noticed that every weight loss pill specifically states that it works when combined with proper diet and exercise? Well, they are right-proper diet and exercise will cause you to lose weight-without the bogus pill.
Sunny Day Grilled Chicken
Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down.
Servings: 6
Here’s what you need…
4 Tablespoons honey
4 Tablespoons spicy mustard
1 teaspoon grated lemon peel
2 teaspoons low-sodium soy sauce
1/2 teaspoon minced garlic
6 boneless, skinless chicken breasts
Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
<a href=”http://live-in-fitness.com”>Las Vegas Live In Fitness</a>
<a href=”http://tuscany-fitness.com”>Tuscany Fitness</a>
Filed under Newsletter by on Jun 8th, 2009.
This week’s article discusses a unique exercise that can make or break your spring training. How can just one exercise make such a huge impact on your fitness success? Well, it CAN.
Want to know what this UNIQUE EXERCISE is?
The exercise that can make a world of difference is…
Pushing your grocery shopping cart!
But it won’t work if you don’t do it correctly. Read more to find out how!
Just remember that when you are ready, I am here to help!
Go FITNESS Shopping
Did you know that the grocery store is the source for most of your unwanted pounds?
Well, that and the fast food restaurants, but we’ll leave that for another day.
If you’re like most people then your shopping trips aren’t exactly organized. In fact, your grocery cart is likely to be more fat than fit.
The good news is that with a few small modifications to your routine you’ll be able to turn your grocery shopping trip into an easy opportunity to slim down.
I’ve broken down the process of healthy grocery store navigation with an easy-to-remember acronym – FITNESS.
Come, take a walk with me through your grocery store and we’ll improve your shape and the shape of your family members.
F: First Veggies
Your mom always told you that you had to eat your veggies before dessert-so this will be an easy one to remember. When you start shopping, first go to the produce section. The bulk of your shopping should take place here. Fresh vegetables, lettuce for salads, and fruits are the best things to eat when you want to look and feel great.
Don’t skimp on produce-aim to fill most of your cart here.
I: Is it Wheat?
When it comes to bread you only need to ask yourself one question. Is it wheat? White bread products have been processed and filled with simple carbohydrates – these will easily stick to your body as fat. Wheat breads, on the other hand, contain more fiber and are much healthier. Make it a policy to never purchase white bread, wheat bread is the right choice even for the little members of your family.
Always choose hearty wheat bread products-the more whole grain, the better.
T: Trim the Fat
In the meat section you are faced with a major decision. Do you go with your taste buds or do you go with your health conscious side? I urge you to stick with the latter. These days lean meats are more available than ever, and the benefits to going lean are numerous. When you choose lean meats you avoid extra saturated fat (your heart will thank you for this) and you also avoid the extra calories that come packed into each fat gram.
Want to be lean? Then eat lean meats.
N: Never enter the Junk Food Aisle
I have a simple policy that has saved me from thousands of unnecessary calories. I don’t walk down the junk food aisle. You and I both know that it is nearly impossible to walk past rows of chips, candies and cookies without putting something into the cart. The bright packages stamped with mouthwatering images will give your will power a run for its money. My two cents? Avoid that row altogether and save yourself from the whole ordeal.
Nothing good ever came from walking down the junk food aisle-just say no.
E: Edge around the store
Here’s a really easy trick for healthy shopping. Edge around the store, as in shop the perimeter and avoid the inner aisles. Think about it-the healthiest products are kept around the perimeter of the store: produce, meat, dairy. The inner aisles are where you run into trouble: processed food, baked goods, and sweets. Don’t get me wrong, there are healthy products kept in the inner aisles too, but a majority of the items are waist-expanders.
Shop in a circle-stick to the perimeter of the store, do less shopping in the aisles.
S: Skinny Cow
The dairy section is filled with many healthy items; it is also filled with extremely high fat items. Your job is to pick out all those calcium-rich foods that you love in the low fat and non fat versions. I realize that many people have a prejudice against low milk or yogurt, simply because they’ve always eaten the full fat version. Making the switch to low fat is such a simple way to cut unnecessary fat and calories from your diet, while still getting all the benefits of dairy.
Fat free dairy products are the way to go-you’ll only lose unwanted pounds.
S: Stick with Water
Warning: mini lecture to follow. I’ll make it short and sweet. Drink more water-period. Sodas, sugary juices and calorie-laden alcoholic beverages are responsible for a large number of unnecessary calories in your diet. Don’t fill your cart with these sneaky calories. Keep them out of your kitchen and out of your life.
Looking for a tasty beverage? Look no farther than crystal clear water.
There you have it-your FITNESS shopping plan that will take your cart from fat to fit. I suggest that you write down the FITNESS steps on a note card and take it to the store with you.
Are you ready to take your body from fat to fit? I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts.
Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.
Upgraded FITNESS Shopping
Want to upgrade your FITNESS shopping trips? Here are 3 additional tips:
1. Don’t go to the grocery store with an empty stomach. Your cart will mysteriously fill with extra, unnecessary foods that will end up crashing your good intentions.
2. Make a list before you go to the store. You’ll be able to think rationally at home before you’re surrounded by tasty, FITNESS destroying foods.
3. Plan out your meals for the week ahead of time, then shop specifically for those items. This will cut out the junk, and save you calories and money.
Albacore Lettuce Wraps
Tuna is one of those healthy items that’s found in the inner aisles of the grocery store-so venture down the aisle and pick out white albacore packed in water. This is an ultra-healthy meal that is high in protein and low in fat.
Yield: 2 servings
Here’s what you need…
* 1 can albacore chunk tuna, packed in water
* 2 Tablespoons finely chopped white onion
* 1/2 red bell pepper, finely chopped
* 1/2 yellow bell pepper, finely chopped
* 1/2 apple, finely chopped
* 2 Tablespoons nonfat mayonnaise
* 1 Tablespoon nonfat ranch salad dressing
* 1 teaspoon dried dill
* 4 large lettuce leaves, washed
* Pepper to taste
1. Combine the tuna, onion, bell pepper, and apple in a medium bowl. In a small bowl mix the mayonnaise, ranch dressing and dill.
2. Add the mayonnaise mixture to the tuna and mix until well combined.
3. Arrange the lettuce leaves on two plates, and fill with tuna. Garnish with a dash of pepper.
Nutritional Analysis: One serving equals: 124 calories, 1.5g fat, 13g carbohydrate, 2.7g fiber, and 14g protein.
Filed under Newsletter by on Mar 15th, 2009. Comment.
