“Mom – I am hungry” is my favorite childhood memory because it always followed by some delicious home cooked or healthy but delicious snack. As a child I remember I was constantly hungry because of my growing body needs and I would only eat a little at each meal. I still eat a small meal every 2-3 hours.
I did not realize that I was a “grazer” until recently I read about it in my Health Coach course by Dr. Sears Wellness Institute. Dr. Sears recommends this approach of eating rather than “gorging”, which is eating 3 big meals with long gaps in between.
According to DR. Sears “Grazers” have:
- lower blood cholesterol
- less PPL (high blood levels of artery-clogging fats after eating)
- less after-meal vasoconstriction (less artery narrowing)
- more stable blood sugar and blood insulin levels
- lower levels of stress hormones
- leaner bodies
Now the challenge comes with our busy schedule we don’t have time for planning 3 meals, let alone 6-7 times throughout the day. Here are some simple ideas for “grazing”:
- Handful of nuts of your choice
- Greek Yogurt
- A slice of Cheese
- Fruits like Banana, apples or bowl of blueberries
- Boiled Egg
- Roasted Makhane
If you are planning to try “grazing” – keep in mind that “portion control” is the key.
Remember Dr. Sears Rule of 2s:
- Eat twice as often.
- Eat half as much.
- Chew twice as long.
- Take twice the time to dine
Have a Blessed Day!!
Small Changes go a Long Way!
Are you trying to lose weight? Do you make big commitments to lose weight and then give up half way?
Can you guess what makes the ambition, the excitement, the commitment go away so fast. It is because the goals you make are BHAG: Big Hairy Audacious Goals. For e.g. – the goals will be something like I will eat only broccoli shakes for the rest of my life or eat the “Special” diet that comes with a plan. Ask yourself before following any diet – Can you eat this or stay with this plan for the rest of your life?
My Motto is – Faster you lose weight, Faster it comes back; Slower it takes, Longer it stays!
In order for you to be fit, healthy, disease-free and have a smaller waist, you need to make lifestyle changes. The good news is that you can make small changes and achieve big results.
Let me share with you these small, baby steps you can take to get started on your “wellness” journey –
Rule no. 1: Never wake up to a tea or coffee: Instead eat real food within 30-40 minutes of getting up. It can be a fruit or a handful of nuts. Eating first thing in the morning will reduce the chance of overeating later in the day. It also stabilizes the metabolism and blood sugar level.
Rule no. 2: Drink Water before meals – Drinking water about 20-30 minutes before your meal helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight. As a general rule, you should be drinking about 8 glasses of water per day.
Rule no. 3: Chew your food – Simple act of chewing your food more can help with your digestion, bloating and stomach related issues.
Rule no. 4: Finish your last meal at least 2-3 hours before going to bed. You need to give your body some time to digest the food before you go to sleep.
Rule no. 5: Move a little everyday – Try to incorporate some exercise every day. You don’t have to hit the gym to meet your exercise goal, just parking your car a little bit farther and walking to your destination, playing with your kids, going for a walk, taking the stairs instead of elevators are some simple ways to incorporate “movement” in your life.
Does this sound like something you can easily follow? Give it a try and let me know if you feel a difference.
I will close by telling this short story: There were 2 men – one was wise, one fool. They were both asked to collect raindrops in a bowl. The wise men collected few drops every time it drizzled but the fool waited for a perfect rain fall to fill his bowl. The wise men filled his bowl in no time while the fool continued to wait for a perfect time.
Stop waiting for a perfect time. Start working on making these small changes now. Little by little – you will definitely see the difference.