BACK-LOADING YOUR CALORIES AND FOOD

Back-loading calories…what does that mean?  What does that look like in a typical day?  This usually entails eating the majority of your calories and food in the later 1/3 of your day.  Prime example:  Breakfast is coffee on the run with 1 packet of sugar and a splash of half and half.  Lunch is not until 1:00 in the afternoon and hunger pangs have set in, but you tell yourself you should stick with the salad and grilled chicken and vegetables (dressing on the side).   You’ve got a meeting at 4:00 and pastries or cookies are served as a kind “gesture.”  Two cookies later and you are now exhausted after a long day at work and the thought of working out goes down the drain.  Dinner consists of going down the street to the nearest Chinese restaurant where portions are extreme, but it is hard to “save the rest for tomorrow.”  All of the to-go white boxes are empty by the time they hit the trash can.  It is now 10:00 pm and most of the food and calories consumed throughout the day was at 4:00 pm and later.  Back-loading calories and food.

Even though this example may seem a little on the extreme side, too often individuals actually practice the concept of back-loading on a consistent basis.   Is this you?  Do you back-load your calories most days of the week?  What days are you typically eating most of your food in the later 1/3 of your day?  Here are some simple strategies to help you change this habit around:

1.  Have breakfast within 1 hour of waking up.  We all know breakfast is the most important meal of the day—we are literally “breaking the fast.”  Even if you are NOT hungry, try your best to get in some quality whole foods within that first 60 minutes.  This could be a hard-boiled egg, banana and small yogurt.


2. Eat every 3-4 hours.   Whether this is a snack or a larger meal, make sure to have something to keep your resting metabolism at a higher rate throughout the entire day.  One reason guests are so successful here (when it comes to weight loss & weight management) is there is structure to the day—there is no thinking involved…they stick to the meal plan and trust it will  work for them.   Practice this at home, on vacations, during business trips, etc.


3. Listen to your body and Honor your hunger.   If it is 9:00 pm at night and you are physically hungry (not emotionally hungry), feed yourself.   If it is 10:00 am and you feel starved and ready for lunch, ask yourself if you had breakfast and if it was enough?  Maybe you didn’t give yourself a protein source in the morning or maybe it was a low fiber breakfast??  Honor that hunger by having a snack such as plain greek yogurt & berries then wait another hour or two to have the lunch you pre-pared the night before.

Set yourself up for success by eating throughout the day.  Everyone at home has different schedules, lives and workout plans—everyone is busy in their own way.  However, find a routine that will work for you and remember the timing of your food intake can sometimes be just as important as what you eat and how much of that food is consumed.

Wellness Wednesday: The Importance of Daily Intentions

Have you ever noticed that on days when your feet hit the floor running upon getting out of bed the remainder of the day seems hurried and less productive? While days starting out with a bit of exercise, meditation, or prayer seem to evolve into easy-flowing days filled with more peace than frustration?

One of the reasons for this strong contrast might have to do with how you prepare your mind, body, and spirit each day. When we stop for a moment early in the day and reflect on how we want the day to play out, we set a particular energy in motion. Your thoughts and words create your reality so if you begin your day with a racing mind, then your day is likely to resemble a runaway freight train. If you begin your day with a specific intention, then the energy of the day will move in the direction of your intention. It’s like figuring out math in your head. When you write the problem down, you can clearly see how to work it out. Calculating a math problem in your head can get confusing and provide only a glimmer of the solution.

An intention defined is a course of action that one intends to follow. Setting a daily intention allows you to focus on a specific direction you would like the day to take. In doing so, you create a guide for your actions throughout the day. A daily intention doesn’t guarantee that your day will go exactly as planned but it can help you set a distinctive tone to your overall day. Here are some examples of daily intentions:

 

May I live in a state of peacefulness.

May I live my day with an abundance of energy.

May I tap into my creative gifts.

May I spend the day cultivating gratitude.

May I spend the day with an approach to clean living.

May I keep a focused mind today.

May my day allow for simplicity.

May I cultivate a quiet mind today.

May I live my day in a state of continuous joy.

May I seek out wisdom and insight today.

May I spend the day guided by my intuition.

 

At H3 we lead group meditations every Wednesday and Friday mornings that focus on a specific daily intention. Guests are frequently commenting at the end of the day on how useful the intention meditation was to the overall outcome of their day. Guests often tell me, “That was exactly what I needed.” Soul Coaching Oracle Cards by Denise Linn are a wonderful source for daily intentions.

 

I would love to hear your daily intentions over the next few days. Post them on the comment forum next to this blog. I can hardly wait to read them!

Coaching Corner: 10 Steps to Getting Started TODAY

Feel like a little motivational interviewing?  Grab paper and a pen and let’s get started…

1.  First, ask yourself what you’d really like to accomplish. (Write it down).

2.  Funny thing – most of you probably didn’t really write down what you really want.  So let’s try again.  What causes you to want what you first wrote down?  (somewhere in this response is probably the correct answer.

• Here’s an example
  
  
  
  • I want to lose weight.
  
  
  
  

• I want to feel satisfied with my body by feeling confident in my appearance and live without physical restrictions (even fatigue) as I go through each day.

3.  Okay, now, what’s preventing you from getting what you want? Be honest.  (Make a list.)

4.  Circle the things you have control over.

5.  What changes could you make to change these barriers and move you towards your goal?  (come up with several solutions – this is called brainstorming)

6.  Pick 1-3 changes from the list that you think you could start with today or tomorrow.

7.  On a Scale of 1-10, how confident are you that you can make this change or changes?

• (If you’ve answered less than 7, what could increase your confidence of success?)
  
  
  
  • You might try committing to less time, finding a supportive friend, committing to a couple days or 1 week rather than forever….
  
  
  
  


• If you’ve answered 7 or higher, you are ready to make this change.

8.  Clearly state your goal on paper.  Yes… write it down.

• Be specific – if your goal is about fitness or healthy eating, how many times per day/per week are you committed to following your plan.  Maybe you are researching healthy places to get lunch or a personal trainer.  Reserve a date and time in your calendar to complete this task.

9.  Below your goal, re-write why you are committing to taking these steps.  What’s motivating you?

10.  GO!!!

Healthy Recipe: Watermelon Salad

This low-calorie and delectable salad is perfect for summer time BBQs.

INGREDIENTS:

1 pkg.              Arugula, cleaned – about ½ cup per salad

3 cups             Watermelon, cubed and seeded about the size of a quarter.

1/3 cup            Feta cheese, crumbled

1 each             Red onion, julienned small about 1/8^th per salad

1/3 cup            Balsamic glaze –about 1 tablespoon per salad

PREPARTAION:

• If plating salads ahead be sure to wait to add the watermelon otherwise the arugula will wilt.


• Place arugula on salad plate then place ½ cup of quarter size watermelon cubes on arugula then finish salad with feta cheese, red onions and last minute balsamic glaze.

 

Number of Servings:              6

Serving size:                           1 salad

Calories:                                  80

Fat                                           4

Fitness Friday: How to start running

Written by Sarah McKee, H3 program Intern

After watching a local 5K race over the 4^th of July, you have been inspired to pick up the art of running. The only problem is you don’t know how to begin. There are many approaches to running but I like to focus on 5 main principles:

1.) Start out slow and short. It is important that you don’t burn yourself out physically or mentally. By starting with a short distance you can gradually build up the length and speed of your runs.

2.) Try the Galloway Method. Jeff Galloway, an Olympic runner, has opened up the possibility that anyone can become a runner. The Galloway Method focuses on a RUN-WALK-RUN routine. You run for two minutes, and then walk for two minutes, etc. This will allow you time to catch your breath with the aim to ultimately decrease the time spent walking.

3.) Stay Hydrated! It is important to continually drink water throughout the day and it is recommended to drink around 16 oz of water one hour before a run. During a run drink 4-6 oz of water for every 20 minutes and for longer runs over 90 minutes you may want to include a sport drink to help restore sodium levels. This will help prevent fatigue, muscle cramps and heat related illnesses such as heat stroke. After a run you should consume 20- 24 oz of water for every pound of weight loss. Take the Hydration Test to check if you’re consuming enough water. This test is based off the color of your urine; the optimal color for being well hydrated is a pale yellow.

4.) Invest in appropriate run apparel. Replace running shoes every 6-8 months to prevent injuries as shoes lose shock absorption, cushioning and stability over time. In the summer, make sure to wear loose fitting clothing that is sweat resistant. Nylon or quick dry materials are always good options for the heat. In the winter, dressing in layers is the best way to keep warm. A thermal hat should be worn, as 10% of heat is loss through the head. Mittens and tall socks will also be beneficial to protect the extremities.

5.) Find a buddy. It is best if you can find someone that is slightly a better runner then you but is willing to walk when you need to. A running partner holds you accountable, pushes you to improve and gives you someone to chat with while exercising.

Now that you have reviewed the basic principles of running there is nothing left to say other then…READY, SET, GO!

Watermelon - Vitamin Packed Treat

Some foods are fun to eat and watermelon is one of them. This huge and bright red melon screams “SUMMER!” As if that fun summertime melon wasn’t enough, watermelon is nutritious too. Watermelons are an excellent source of several vitamins and minerals including;

• Vitamin A, which helps maintain eye health and is an antioxidant.


• Vitamin C, which helps strengthen immunity, heal wounds, prevent cell damage, promote healthy teeth and gums.


• Vitamin B6, which helps brain function and helps convert protein to energy.


• Lycopene, a powerful antioxidant that helps fight heart disease and several types of cancer.


• Potassium, which helps muscle and nerve function, helps maintain the body's proper electrolyte and acid-base balance, and helps lower the risk of high blood pressure.

Although watermelon is delicious and indulgent on its own, try other ways of enjoying this juicy and sweet fruit all summer long.

• Watermelon and Arugula/Spinach Salad with freshly crumbled feta cheese


• Watermelon Sorbet


• Watermelon Gazpacho


• Watermelon Popsicles (H3’s new Summer Program Metabo-Meal option!)


• Watermelon and Kiwi smoothie with fat-free yogurt


• Seared or grilled watermelon drizzled with honey


• Watermelon salsa; Watermelon, mint, red onion, honey, and fresh orange juice.

Wellness Wednesday: Battling Sleep Deprivation

 

As I looked over my previous posts, the impact of sleep deprivation on weight management has been one of my favorite topics, but the evidence linking sleep deprivation to weight gain continues to grow. So here I go again. Researchers from the University of Pennsylvania monitored the eating habits of 200 people, who  for 5 days straight were kept up until 4 a.m. then allowed only 4 hours of sleep. They remained in the lab the entire time. Subjects were allowed to eat whatever they wanted and trained monitors in the lab recorded all food consumed. The researchers compared their food and caloric intake to a control group who were allowed to get a good night sleep and had access to the same food in the same lab. So except for the sleeping patterns, the living arrangement were the same.  No changes in eating habits were observed in the control group. But the sleep deprived group started eating more and between the hours of 10:00 p.m. and 4:00 a.m. consumed an extra 550 calories a day. The results of the study were published in the journal Sleep. Author Andrea Spaeth commented that “people consumed a substantial amount of calories during those late night hours when they would normally be in bed and those calories were higher in fat compared to the calories consumed at other times of the day.”

Dr. W. Christopher Winter, medical director of the Martha Jefferson Sleep Medicine Center in Charlottesville Virginia, said that the late night eating was likely the result  of hormonal changes that occur in people who were sleep deprived. Sleep deprivation elevates the hormone ghrelin, which stimulates hunger and depresses the production of leptin, a hormone that suppress appetite.

For some, improving their quality and quantity of  sleep could have a tremendous impact on their weight, and general well-being. But, that might be easier said than done. If you have difficulty getting to or staying asleep download this PDF for 12 tips. For more information on the consequences of sleep deprivations and other tips to improve it go the National Sleep Foundations web sites @ www.sleepfoundation.org

12 SLEEP TIPS PDF - DOWNLOAD HERE