At some point many people have heard about eating multiple times throughout the day. Many times people are discouraged by hearing this because it sounds like you need to stuff yourself full of food all day. That is certainly an incorrect assertion. If you notice, the title of this is “4-6 times” which is truly a more accurate description as opposed to” 4-6 meals”. Eating 4-6 times per day is a shift in mindset; you’re no longer trying to feel full after every time you eat.
Think about eating in terms of intervals that should be small to moderate servings throughout the day. The best approach is to have a little room left after each time you eat, you are no longer sitting down with a focus on “cleaning your plate” every time. You are eating breakfast to make it to the mid-morning snack, you’re eating the mid-morning snack to make it to Lunch, and you’re eating lunch to make it to the afternoon snack and eating the afternoon snack to make it to dinner.
Understand at no point are you trying to get full you simply want to be satisfied. Portion control plays a large role in this because if you are eating breakfast and don’t feel hungry by mid-morning then you should reduce the amount of food you have for breakfast. This way you will more than likely want to eat a small snack between breakfast and lunch and then you will begin to shift your body into a fat-burning mode. In fact the fastest way to lose weight is to eat numerous times throughout the day; the key is in not eating junk and adding additional fat to your body. When you make good decisions and eat multiple times throughout the day your body uses the fat you already have and processes it as energy and therefore you become lean.
People put too much stock in the whole “I’m getting older so my metabolism is slowing down” scenario, your metabolism does slow down as you age but, not at the rate in which you think it does. Many times people think “I’m packing on this weight now because I’m getting older”. The truth is you’re packing on weight now because your lifestyle has changed. More than likely two things have happened: 1) You aren’t as active as you once were and 2) You don’t eat the same amount of times per day that you did when you were younger.
The second reason is generally the most common culprit for the people‘s metabolism slowing down. Most people have simply gotten away from eating multiple times throughout the day. When you are growing up you parent/guardian typically made you eat breakfast before you left the house. Then you would eat lunch, have an after school snack and finish with dinner. Some people may have even worked another snack in there. This behavior probably continued until college. Once we get to college we sleep in and skip breakfast and scramble to class and from that point on our whole approach to nutrition changes mostly because we aren’t under our parents’ watchful eye and we begin to do whatever we want as we transition to adulthood, from this point on people basically wind-up eating 1 or 2x per day. This is how the trouble begins, by eating with such irregularity your metabolism slows down and no matter how healthy those 1 or 2 meals may be your body thinks it is starving and will hold on to whatever you eat due to that.
The bottom line is that as adults we simply need to go back to that youthful behavior of eating multiple times per day. This is how your body efficiently burns fat and allows you to lose unwanted bodyfat.
Written By: Alicia D.
Goal setting doesn’t have to be this daunting task that you have to mill over for days on end! It can be as simple as using the S.M.A.R.T. method. I recommend setting small goals that are easily reached to generate a positive sense of accomplishment. As with fitness, it can be a skill such as a pull-up, a 5-10lb increase in your lifts, or a target weight. Celebrating small achievements will lead to bigger ones. So lets get to it...
S is for SPECIFIC: A specific goal will usually answer the five “W” questions –
What: What do I want to accomplish?
Why: Specific reasons or benefits for accomplishing the goal
Who: Who is involved?
Where: Identify a location.
Which: Identify requirements and restraints.
Making sure your goal is as specific as possible ensures that you have a clear roadmap of what it is you are trying to achieve. You should be able to think of your goal and be absolutely sure of what it is and what it contains. No questions or guessing!
M is for MEASUREABLE: How can you know if you are making progress if you can’t measure it? That is why it is important to make sure your goal is measurable in some way. This will help you stay on track, meet deadlines, and with each little check on progress comes a sense of effort paying off, creating more motivation to reach the finish line of your goal. A measureable goal will usually answer the following questions:
-How will I know when it is accomplished?
A is for ATTAINABLE: You want to make sure that the goal you are setting is reachable and realistic. This one can be a bit tricky; you don’t want your goal to be overwhelming or too easy. Find something that pushes you to work a little bit harder than normal. Finding an attainable goal can help you reflect on previously overlooked opportunities. In turn this will help you reach the goal currently on hand. An attainable goal will usually answer the “how” question:
-How can the goal be accomplished?
R is for RELEVANT: A relevant goal is something the goal-setter deems worthwhile to work towards. If you believe that it can be accomplished, then chances are you feel the goal is relevant. Ask yourself:
-Does this goal seem worthwhile?
T is for TIME-BOUND: This is essentially a deadline. Creating a sense of urgency will usually push the goal-setter to start and stick to their program, and not let little day-to-day obstacles be an excuse for getting off track. A time-bound goal will usually answer these questions:
-What can I do 6 months from now?
-What can I do 6 weeks from now?
-What can I do today?
And there you have it, amigos. Good luck and get S.M.A.R.T.!
Written By: Alicia D.
As I write this, I am currently in my kitchen baking one of my favorite breakfast recipes: Paleo Banana Bread! You may be asking yourself, “what the heck is paleo?”
Paleo is a way of eating. While vegetarians are strictly non-animal based, and vegans are strict on no animal meat nor animal by-products, paleo is mostly animal meat- based. The term “paleo” refers to the Paleolithic time period, and the way these cavemen eat is how paleo dieters try to mimic: lots of meat (the gamier, the better), lots of vegetables, a little bit of fruit, and a small amount of nuts. ABSOLUTELY NO SUGAR or anything ARTIFICIAL. That’s about it!
It is not for everyone, and I recommend you see your physician before starting a completely new diet and/or lifestyle change, but I can tell you that it works for me. I’ve noticed I sleep better, I can train harder, I’m much faster, and I have WAY more energy.
Anywhoo, you can read more about the paleo diet by checking out paleo expert and biochemist Robb Wolf’s website here: http://robbwolf.com/faq/#overview
And now onto the good and not-so-boring part: BANANA BREAD!
This is taken from Robb Wolf’s website as well, and I have to say, is a favorite in my household and among friends – paleo or not. These are gluten-free, dairy-free, and grain-free as well, so those with intolerances can munch away! Enjoy!
Paleo Banana Bread - Gluten-free, grain-free, dairy-free
1. Preheat oven to 375 degrees F.
2. Sift the dry ingredients together in a large bowl.
3. In a separate bowl, add the mashed bananas, eggs, honey, and vanilla and mix well.
4. Make a well in the dry ingredients and pour in the wet ingredients. Stir until combined. Normally with breads or muffin recipes, you don’t want to overmix, but since there’s no gluten here, mix to your heart’s content. The muffins won’t get gummy or icky.
5. Fill greased muffin tins, baking cups, mini-loaf pans or big loaf pans about 3/4 full. Bake muffins for 23-25 minutes and loaves for 30 minutes, or until a toothpick inserted in the center comes out clean.
6. Let cool slightly and enjoy with a pat of almond butter, coconut oil or grass-fed butter. Mmmm.