You Should...Eat 5 Meals A Day

5 meals a day...How can that be good for you?

Well, who said we should eat 3 meals a day? This "tradition" was created by society, not the demands of our body. When you eat your full caloric intake for the day in 3 meals, you are packing it in! Research also shows that you will eat more calories in those 3 meals than if you spread them out into 5 meals throughout the day.

Here's a thought...How often to babies eat? They eat about every 2-3 hours. Shouldn't you be doing the same?

Think of it this way: calories fuel our body. When you consume a bunch of calories and then have to wait 4-5 hours before your body can have more energy, you feel tired and energetic. If you supply your body with calories (i.e. energy) every 2-3 hours, you create a steady stream of energy, so you won't feel as tired.

Eating 5 meals a day can also help you lose weight! Most people eat in between their meals because they are bored or hungry, but then they consume the same amount of calories at each of the 3 meals like normal. Spreading your meals out throughout the day helps curb your cravings because you are eating smaller meals throughout the day instead of waiting until the next meal.

Eating 5 meals a day is also necessary for those of you who are working out and building muscle. This also means that you need to eat a source of protein during each meal to rebuild the muscle that you have broken down during your workout.

Eating 5 meals a day will also increase your metabolism. You teach your body what to do. If you teach your body to eat 3 meals a day, that is what it will expect. If you teach your body to eat 5 meals a day, your body will expect to become hungry before your next meal. As you increase your food intake and decrease the time between meals, your body will learn to process the food faster so that it will be hungry for the next meal, therefore, increasing your metabolism.

Obviously, eating 5 meals a day takes time, preparation, and dedication/training. It's not easy to teach your body to eat 5 times a day, especially after you have been eating 3 times a day for years. You also need to be eating healthy foods to supply your body with good energy. Protein is a "belly filler." Protein at each meal will help you stay full until the next meal. Veggies, fruits, whole grains, nuts, and protein are an important part of training your body to eat more and smaller meals.

You Should...Chia Seeds

Ever hear of Chia Seeds? If you have heard the term before, you might be thinking..."Chia Pet! Ch..Ch...Ch...Chia!" Well, you're in luck...you're right!

What are Chia seeds?
~Chia seeds are actually a flowering plant in the mint family. They are grown in Mexico and Guatemala.

Why should I add Chia seeds to my diet and meals?
~Chia seeds have many health benefits. They are listed below! Chia seeds...

• are a great source of Omega-3. They actually contain the highest amount of Omega-3 from a plant source. I know you've heard about Omega-3 before, right?!? They help protect against inflammation and heart disease, so eat up!
• assist in controlling blood sugar. Ever feel woozy or tired? You're blood sugar probably dropped. Chia seeds help slow down the process of converting carbs into simple sugar, so they help regulate good blood sugar levels.
• help maintain weight loss. Yep, chia seeds actually block some (not all) of the calories that you ingest.
• keep you feeling fuller, longer. Chia seeds absorb 8-10x's their weight in water, turning to a gelatinous texture. This takes your body a little longer to digest and keeps your metabolism high.
• increase energy levels. Chia seeds are a good source of plat protein and nutrients.
• are high in antioxidants. Chia seeds are so high in antioxidants that no chemicals or preservatives are needed to maintain their freshness for 2 years at room temperature! Hello younger looking skin and a more youthful you! Talk about a power food!
• help lower blood pressure. Chia seeds are high in fiber. This can help reduce blood pressure levels.

How do I eat Chia seeds?
~It doesn't matter how you eat Chia seeds. Add them to a protein shake, add them to what you bake, add them in yogurt, etc. Eat them and reap the benefits!

What is the nutritional value of Chia seeds?

205.5 calories, 108 calories from fat

13.5g fat, 1.5g saturated fat

0g cholesterol

7.5mg sodium

18g carbohydrates, 16.5g fiber, 0 sugars

6g protein

Vitamin A - 0%, Vitamin C - 0%, Calcium - 27% (Wow!), Iron - 0%

 

Where can you buy Chia seeds?

~You can buy Chia seeds in most organic or Whole Foods stores. If you don't have a Whole Foods, Trader Joe's, or other health food stores, check out the organic section in your regular grocery store. If that fails, you can order them online through many sources.

You Should...Avocados

If you love avocados like I do, then this post will make you one happy person! Avocados are a nutrient packed, fatty fruit that help with your waistline and many other important body parts. The fat that is in avocados is a healthy, dietary fat that does the body good.

 You should add avocados to your diet because they...

• build muscle. One of the functions of dietary fat includes the production of testosterone. The production of testosterone triggers muscle growth.
• strengthen bone. Dietary fat also produces estrogen, which is a bone-building hormone.One cup of avocado slices also provides 44 milligrams of magnesium, a mineral essential to bone health.
• help your heart. The best fat for cardiovascular health is monounsaturated fats, and avocados happen to be the only fruit that is high with these healthy fats. Avocados also contain potassium, which
  work to reduce the risk of developing high blood pressure.
• keep you slim. Healthy fats promote feeling full in between meals and snacks.Control your hunger, and you can reach your goals faster.
• protect your eyes. Yep, avocados protect your eyes from age-related vision diseases.
• optimize food power. Vitamins A, D, E, and K are found in vegetables like tomatoes, spinach, and carrots. Your body needs a little bit of healthy fat to absorb all that vitamin goodness. Avocados increase the absorption of these beneficial nutrients.