Tag Archives: meal

Is Failing To Meal Plan The Cause Of Your Weight Gain?

Saving Time and Money

You might not realize it, but you waste a lot of time standing in front of your fridge each afternoon deciding what to make for dinner. Not to mention the money you wast running to the shop 4 to 5 times a week to pick up last minute ingredients. By planning your meals in advance, you save money long term.

Eliminating the Last Minute Stress

Everyone knows how stressful it is to make a last minute decision about a meal. If you have a meal plan, you can take care of things in advance and all that is left at the end of a long day are those last few things to cook.

Helping You Avoid Unhealthy Choices

How many times have you opted to stop at the fast food shop on the way home or buy a ready made meal instead of preparing a healthy meal? Probably more times than you care to admit. Meal planning eliminates the need to rely on this unhealthy last minute option.

WHAT TO DO NOW:

  • How many meals you need to plan for 

Take a few moments to think about what you have going on next week week. Taking a quick note of everyone’s plans will give you a rough idea of how many meals you’ll need to get through the week, and how much you can get from each recipe.

  • What you have time for 

If you have a crazy busy week coming up, make a mental note to be on the lookout for quick, slow cooker or make-ahead meals that can served up in a hurry. We’re big fans of the cook once, eat twice (or thrice) approach.

  • Your food mood 

Things like the weather, a change in seasons, and food cravings can impact what sounds good on any given day. Thinking about these things beforehand will make recipe selection process faster and meal times easier on everyone.

Now the fun part! Once you know how many meals you’ll need, it’s time to find some healthy recipes and fill in your calendar for the week.

  • Create a master recipe list

Having a list of go-to meals is one of the easiest ways to expedite the meal planning process. Consider trying one or two new recipes and use a few old favorites to fill in the gaps. Every time you find a new meal you love, add it to the rotation!

  • Find a few new dishes to try

Finding delicious, healthy recipes isn’t hard–you just need to know where to look. Health-conscious cookbooks and food magazines are great but the internet can literally provide millions of healthy recipes at your fingertips.

COLLECT & CALENDAR YOUR RECIPE

  1. Start a master recipe list. Digital versions (like a note on your smartphone) are handy, easy to update and usually within arm’s reach!
  2. Fill in your calendar. Pick some favorites from your master list and 1 or 2 new recipes to try.
  3. Write your grocery list. While doing that, jot down ingredients for each recipe. Then, take stock of what you already have on hand before heading to the store.
  4. Pick a time to shop. Once your shopping is done, you’re ready to tackle food prep.

Example Meals for Meal Prep

Here’s a few examples of tasty meals and snacks you can prepare in advance:

 Hot meals for reheating:

Blackened salmon with sweet potato and broccoli

Thai curry with brown rice

Chilli with brown rice

Turkey curry with brown rice

Fish curry with brown rice

Sweet Baked potato with tuna in brine, avocado & salad

Cold Meals:

Chicken salad (spinach, rocket, pine nut, satsuma

Mackerel salad (shredded lettuce, pine nuts, grapes)

Chicken and avocado salad with salt and pepper

Cold Snacks:

Rice cakes with Merdian almond butter and banana

Juice Plus Protein flapjack

Juice Plus Protein brownies

Juice Plus Protein carrot cupcakes

Any un-salted/roasted nuts

0% Total Greek yogurt with natural honey and berries

Raw avocado

 

Professor Uses Juice Plus As Post Operative Meal

Professor Francesco Rubino recommended Radio 4 presenter, Jenny Murray, to use Juice Plus Complete post surgery . This is the same product I use and that I recommend to others.

“Professor Rubino visited, told me I was doing really well and gave me a diet sheet to take home…I have been following the liquid diet to the letter: vitamin supplements, two smoothies made with Juice Plus+ Complete — a meal supplement … skimmed milk (20 g protein per serving, I need 60 g a day) and strawberries or bananas.”*

For more information on Juice Plus or to purchase some, please click HERE.

For several consecutive years, Professor Rubino was selected by both US News & World Report and Castle Connolly as one of “America’s Top Doctors” and was selected by Crain’s NY Business as a notable “40 under 40”, which recognizes young rising stars in the healthcare, business, non-profit and entertainment industries.

His work has been featured in journals such as the New York Times, the Wall Street Journal, Newsweek, 60 Minutes on CBS, the Guardian, the New Scientists as well as on national TVs and newspapers in Japan, Italy, Qatar, Brazil, South Africa and other countries.

EN_Complete_Shake_Choc_Vanilla_Packshot

*From daily-mail online

 

Cheat days. Are you doing more damage than good?

Are “cheat days” a good idea? Do these special days of indulgence help you reach your health goals? Or do they set you up on a seesaw of destructive eating habits?

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The Argument FOR Cheat Days: 

Rewarding Yourself-

Some say that giving yourself days of indulgence is giving yourself a needed break from your diet. These cheat days are a relief valve that help you stick to healthier foods.

The logic behind these days has more than a few flaws, and it’s due to the psychology and physiology behind them…..

The Argument AGAINST Cheat Days

⛔️The Name Is to Blame….The problem with “cheat” is that it carries a huge emotional weight of guilt, shame, and failure. 

“Cheat” is not a positive word. When you talk about “cheating” on a diet the same way you’d “cheat on” a partner, you’re adding a massive load of moral judgment that has no business being attached to a burger or a piece of cake, because your “relationship” with your diet is fundamentally different from your relationship with a spouse or partner.

Think about “cheating” in the context of a relationship. If you cheat on your husband or wife, it’s wrong because it’s hurting the other person, betraying their trust and breaking a promise.

Treating a person this way would make you a sociopath, but when it comes to food, this is a perfectly normal and healthy attitude. And that’s why using a word with moral connotations like “cheat” doesn’t make sense.

What’s more, when we deem certain foods “bad” or “cheating,” the negative name doesn’t help us pump the breaks.

⛔️When a food is off-limits, it can develop a specific, emotional charge. You begin obsessing over it, fantasizing about, and looking forward to that ‘indulge day’ all week. Then, when you finally have access to it, you overeat.

Separating foods into ‘good’ and ‘bad’ categories encourages you to associate eating with guilt and shame. This means that instead of enjoying everything we eat, we feel bad about ourselves when we eat something we consider “bad.”

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⛔️Furthermore Science shows when we think something is healthy, we’re not concerned with portion control and thus overdo it—whether it’s a “normal” day or a “cheat” day. Yes, there can be too much of a good thing.

The problem now becomes: what word to use instead? Call it a treat, a detour, a “free day/free meal” or a non-healthy meal. Or just call it “part of the way I choose to eat” and leave it at that.

Once you stop making food into a moral issue, it becomes much easier to sit down and think rationally about whether (and if so, when) it makes sense for you personally to eat something that isn’t healthy.

⛔️Attack of the Calories

Those who assume they can compensate for giving into temptations—say, by holding themselves back on all days except their cheat days—are actually less likely to reach their dietary goals. This is because they’re more likely to consume a greater number of calories, not just on their cheat day but on the days following it.

Restricting ourselves throughout the week and then slamming our bodies with sugar and fat once our cheat day rolls around, can have “a massive impact on blood sugar and insulin levels. You’ll wake up the next day craving more sugars and simple carbs, and you’ll find yourself feeling pretty ragged. And if you repeatedly increase your caloric intake above baseline, you may inadvertently end up gaining more weight over time.

Cravings serve as a sign that your nutritional approach isn’t sound. Most cravings come from overly restricting your food intake, using food as a drug, or over exercising.

⛔️Binging Leads to Extra Cheat Days

Once that day of indulgence comes, it’s not about enjoying the foods you haven’t had all week. Instead, you’re approaching it out of a need to consume all you can before the day goes away. “It feeds into a feast-and-famine cycle,”.

Binging on a cheat day also makes it challenging to confine cheat-day foods only to that designated 24-hour window. It’s very hard for people to compartmentalize their diets. ‘I’m only going to have those cookies on Saturday’ can easily spill over into ‘I’ll only have a few cookies Sunday too.’

 

✳️The Solution: Stop Restricting, Start Enjoying—in Moderation✳️

So if cheat days don’t work, are we all better off eating whatever we want, whenever we want?

Well, not quite, following a healthy diet means including a number of foods—all of which are consumed in moderation. If weight loss is the goal, this usually means three square meals a day with planned snacks, incorporating treats but in smaller portion sizes.

Research suggests eating a balance of foods—with none of them off-limits or labeled “bad”—is the best way to reduce the kinds of cravings that can lead to a binge.

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So what does a game plan for a healthy eating with no cheat days look like? 

➡️Remember these 3 things:

1.✅Listen to your appetite.

If you want to eat spaghetti and meatballs for dinner, have it! Don’t find the low-carb version with the fat-free sauce. If you actually eat what you want, you’ll likely end up eating a more reasonable amount of it.

Eating in tune with your hunger is a principle of intuitive eating, and it’s shown to have a positive effect on both your weight and your wellbeing.

2. ✅Enjoy treats from time to time.

Research shows (and experts agree) that sprinkling reasonably sized desserts or treats into your daily diet encourages you to find pleasure in meal time again—and that pleasure will help ensure you don’t feel the need to go overboard.

So instead of confining your treats to one single day, drop them into places throughout the week.

3. ✅Savor every bite.

Once you place any item of food into your mouth, take a moment to: taste, smell, and experience it as a whole. When you take the time to be mindful about what you’re eating, you tap into your satiety cues.

Forget about designating a cheat day to reward yourself. Denying yourself most of the week and then indulging like crazy on your one day “off,” just promotes guilt, anxiety, and shame around eating—which means you won’t likely get to the health outcome you’re looking for. Instead, make every day a great day by listening to your appetite, periodically adding in some of your favorite foods in small portions, and savoring each and every bite of everything you eat. This sustainable approach will help you think of all of your eating as enjoyable, and that’s what gets you down the road to where you want to be.

✅”Calories in vs. calories out” is the golden rule for effective weight loss. To lose weight, a person must eat fewer calories than he or she burns. 

You are not a quitter! You are not a cheater! 

If you feel the need or desire to “cheat” on your diet, it may be worth examining your relationship with food and whether you’re actually taking steps to leave dieting behind in favor of adopting a healthy eating plan that you can live with for life.

Please feel free to email me – click here. Or leave a comment below on whether cheat days work for you – I would love to hear your story.

Is a Calorie REALLY Just a Calorie?

A calorie, by its simplest definition, is a unit of energy. It’s equivalent to 4.184 absolute Joules.

We’ve all heard that “a calorie is a calorie,” and while there’s truth in this statement, it can lead us astray in our quest to build a great body.

You see, when we’re just talking about mere weight loss or gain, it doesn’t matter where these calories come from. So in this way, a calorie is a calorie. When it comes to PURE weight loss (not factoring in muscle vs. fat, body composition, overall health, physical performance, or energy levels), eating fewer calories than you burn every day will be the main part of the equation. Eat less than you burn: lose weight.

HOWEVER, we’re FAR more concerned with how you look, how you feel, if you are healthy, if you are getting stronger, if your doctor gives you a clean bill of health, and if you live a long life full of activity, exercise, sleeping well etc. You want to do everything in your power to avoid things like heart disease, cancer and type-2 diabetes – diseases that end your life too early.

When we’re talking about improving body composition (losing just body fat and not muscle, or maximizing muscle growth while minimizing fat storage), you must not only follow the principles of energy balance, but you must do so with a proper balance of macronutrients.


A macronutrient is any of the nutritional components of the diet that are required in relatively large amounts: protein, carbohydrate, and fat. How you balance your intake of these macronutrients has profound effects on how your body responds to the foods you eat. For example, protein is the most important macronutrient to get right when you want to optimize your body composition. The research is clear.

A high-protein diet…

-Is vital for preserving lean mass when dieting for fat loss.

-Is vital for maximizing muscle growth when dieting for muscle gain.

-Is effective for reducing body fat levels, including abdominal fat in particular.

-Increases satiety, helping you avoid hunger pangs and cravings.

-A high-protein diet is even more important if you’re exercising regularly, as this further increases your body’s demand for amino acids.

Despite what you’ve been told, carbohydrates aren’t the enemy. They don’t make you fat or unhealthy. In fact, there are big benefits to keeping carbohydrate intake as high as possible, even when dieting for fat loss, including…

-Better workout performance.

-Improved retention of lean mass.

-Better thyroid function.

-More satiety.

-Better mood.

Trust me–low-carb dieting is NOT GOOD and is completely unnecessary for the vast majority of people looking to lose weight, and is downright detrimental to those trying to put on size.

What does the perfect ratio look like?

In my opinion, the amount of calories consumed and the ratio of what the macronutrients should differ from person to person depending upon their body, goals, and routine. A proper meal plan not only provides the proper amount of calories but breaks them down into the optimal amounts of macronutrients as well.

  

I’d love to hear your thoughts:

Have you had success with counting calories or calculating macros, or did it make you go crazy?
Which methods have you messed around with, and what are your goals? Are you trying to lose a few pounds, lose a lot of weight, get to a minimal body fat percentage, compete in an elite sport, etc.

Do you use any apps on your phone to record claories alone or do you include macronutrients? -Has this article made you reconsider? 

I’d love to hear from you – chloehthomas@gmail.com, or message me on facebook- click here