Myth: Skipping meals helps me lose weight

May 25th, 2011 | Posted by amy.camenisch in Blog - (0 Comments)

The truth is, meal skipping can actually make it more likely for you to gain weight for a number of reasons.

1. Forgoing a meal, especially breakfast, slows down your metabolism. Since you are burning calories at a slower speed, it will take longer for you to reach your goal.

2. Going for long without consuming any food will leave you lacking in energy. Any attempts at exercise will not be as intense as they could be if you were energized. This shortchanges the effort you put into your exercise!

3. The next time you eat, it is almost a guarantee that you will compensate for the calories you denied yourself earlier.

Instead of skipping meals, it is a better idea to eat 4-6 small meals throughout the day so you are never so hungry that you could eat without control. I know how it feels! After skipping a meal, you feel like you can eat anything and however much you want at the next mealtime. This, however, works against the weight loss you are trying to achieve. It is better to keep your body consistently fueled, not overstuffed and not starving.

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Satiated, not Saturated

April 26th, 2011 | Posted by amy.camenisch in Blog - (0 Comments)

Since I’m on campus for what feels like forever everyday, I am always trying to think of things to eat to fill me up for long amounts of time without overloading on calories.

First, let’s start with the basics. The recommended diet divides your caloric intake like so: 40-60% from carbs, 10-30% from fat (with <10% from saturated fat), and 15-30% from protein. Now, if you want to increase your satiety levels between meals and extra fiber isn’t working for you, try consuming closer to 30% of your calories from protein. Most women need about 1800 calories if they are at least semi-active (which they should be), so this would translate to 540 calories per day from protein. Men on the other hand could get closer to 900, depending on how active they are.

The most effective way to add protein to your diet in such a way to increase satiety is to consume it at breakfast. Add an egg (6g protein/egg…and all in the white), Greek yogurt (14g protein/6 oz in some brands!), low-fat meat, or low-fat milk (1g protein/1oz).

Here are my favorite filling breakfast combos:
1/3 cup oatmeal cooked with water topped with a fried egg and 1 tsp butter (200 calories, ~10 g protein)
6 oz lowfat vanilla Greek yogurt with 1/2 cup bran flakes and a few frozen berries (225 calories, ~8-16 g protein)
1 piece toast topped with 1 tbsp peanut butter + 1 orange or other high-fiber fruit (190-250 calories depending on the type of bread, ~7.5 g protein)

All of these breakfasts combine fiber and protein to keep you going until your lunch break! Try it out!

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Build a Better Breakfast

April 17th, 2011 | Posted by courtney.still in Blog | Student Blogger - (0 Comments)

 

Breakfast.  We’ve heard for years how important it is to eat breakfast.  People that eat breakfast tend to eat more nutritious foods, have better control over their weight, and even concentrate better. Look over these tips to build a better breakfast!

If you don’t currently eat breakfast, try starting slowly and work it into your usual routine. Eat breakfast once a week…then twice a week…and so on. You might find out your day runs a little smoother with some fuel in the morning.

If your mornings are always rushed, look for quick breakfast items you can stock up on and grab on the go.  Things like granola bars, individual packaged yogurt, and fruits like apples and bananas are some good examples.

Add more whole grains- Whole grains are rich in fiber, which can reduce the risk of coronary heart disease. Grains are also a great source of several B vitamins, like thiamin, riboflavin, niacin, and folate.  Switch from white toast to whole wheat toast, and try incorporating foods like oatmeal and whole wheat cereals.

Choose low-fat dairy.  Dairy products are rich in nutrients like Calcium and Vitamin D, which help build and maintain bone mass.  Choose reduced or fat-free milk to go with your cereal.  Other great low fat diary choices for breakfast might include low fat cheeses and low fat or fat-free yogurt.

Add more COLOR!  I don’t think we can say this too often or too much.  More fruits and vegetables means more great nutrients added into your diet!  Sneak chopped veggies like bell peppers, onions, spinach, and squash into scrambled eggs or omelets.  Top yogurt and granola with fresh or frozen fruit, or add fruit to your cereal and oatmeal.

Go easy on the pastries, cheese, and breakfast meats.  Pastries usually have a lot of fat and usually are made with refined white flour, so make these and occasional treat.  As mentioned before, avoid eating too much high fat cheese- one serving is about the size of 2 dice.  Be careful with breakfast meats like bacon and sausage, which are also high-fat choices.  Choose smaller portions of these meats, buy leaner versions, or try turkey sausage or turkey bacon.

So go ahead…wake up, eat up, and get your day going!

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