Breakfast: The most commonly skipped meal in the U.S. is breakfast. Many of us have very busy schedules and are rushing to get out the door every morning. Unfortunately, skipping breakfast sets you up for failure. It allows you to become very hungry and your body starts to crave sugar as your blood sugar drops. You then eat something high in sugar to feel better and your mood and energy improves for a while until before you know it, you are crashing from your sugar high and eating something else unhealthy…and the cycle continues. Nip this terrible cycle in the bud by eating something quick and healthy within 30 minutes of waking up. Even if you are not hungry in the mornings, try drinking a quick protein shake or eating an apple with a handful of nuts. It doesn’t have to be complicated and it doesn’t have to be typical breakfast food to work! Just get some fuel in your system before you run out that door!
Snack#1: Within 2-3 hours of eating your quick breakfast you should have a small snack. Even if you are not feeling very hungry yet, eat something to keep intense hunger at bay. You are less likely to overeat at lunch if you have a quick snack a few hours before.
Lunch: For many people lunch is the most common meal that is eaten at fast food restaurants. Most companies post their nutritional information online. So right before you leave for lunch look up the menu on your smart phone or tablet to help guide you towards a healthier choice. Don’t have time to decipher nutritional information? No problem. Choose and option at lunch that is about 50% protein, 25% healthy carbs and 25% healthy fats. It is still early so feel free to fill up on a delicious and balanced meal to power your through the rest of your day!
Snack#2: Yes, it is time for another snack. Make this something easy again, like a protein bar, handful of nuts, or beef jerky. Eat this on your way home from work or errands, this will keep you full until dinner and prevent you from overeating at the last meal of your day.
Dinner: For some people, dinner is the biggest and most carbohydrate-laden meal of the day. This is a result of restricting your food intake (or not eating at all) throughout the day. If you have had your two meal and two snacks, you should be feeling clear-headed and not too hungry. This will help you make a healthy choice for dinner! Choose a meal that is centered on lean proteins and healthy fats. A little bit of healthy carbs (like vegetables and fruits) at dinner is also okay.
Night Time Snacking: Many people like to snack at night while they relax or watch TV. This is not the healthiest habit in the world but it doesn’t have to derail your diet if you choose the right foods to snack on. Try raw veggies that don’t require dips (carrots, sugar snap peas, etc.), air-popped popcorn, or hot teas and low calorie cocoa packets with water. All of these items will give you the satisfaction you crave from snacking while not busting your diet after just a few bites.
Macronutrients: These include carbohydrates, fats and proteins. Individuals vary greatly on which macronutrient ratios work for them. Ratios depend on metabolic needs, activity levels, age and personal preferences. The typical macro-nutrient ratio recommended is 50-60% carbohydrates, 10-20% protein and 20-30% fats. However, most people who are changing their dietary pattern experience the most weight loss success and satiety when following a diet with ratios of 40-50% carbohydrates, 20-30% protein and 30-40% fats. TO figure out what ratio works best for you, make an appointment to talk to our Nutritional Specialist today!
The USDA recommends that all individuals drink at least 8 cups of water each day. However, this is not likely to be enough for the active person. You need to drink back all the fluid that you sweat out during your Ozone workout sessions as well as getting in the recommended 8 cups. Carry around a 1 liter water bottle with you and make it a goal to drink the entire contents twice by the end of the day. If you don’t like water try sugar-free flavored waters are flavor your own by adding orange, lime or lemon slices. It is important to keep your fluid intake up to ward off water retention and to prevent your mind from mistaking thirst for hunger and tempting you eat more than needed. Stay hydrated!