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Food as Energy

Your body relies on the energy and nutrients you get from food, so what you eat — and when you eat it — can either drain you or sustain you.

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Whenever you go more than a few hours without eating, your blood sugar drops, and that may be bad news for your energy. Plan on refueling with a healthy snack or meal every few hours to keep your blood sugar steady. And never skip breakfast! Eat something within an hour of waking, when your blood sugar is lowest. Choosing a breakfast with either soluble fiber or insoluble fiber — the kind in beans, fruits, vegetables and whole grains — actually protects against blood sugar spikes and crashes later in the day.

 

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Outsmart Sugar Cravings

Outsmart sugar cravings by eating small meals regularly to prevent blood sugar swings. For weak moments, keep fruit on hand.

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Got a sweet tooth with a mind of its own? It doesn’t have to rule your food choices. One way to keep sugar cravings in check is to eat small, regularly spaced meals or snacks to prevent hunger, irritability and uncontrolled urges for a quick sugar fix. Those snacks should contain protein, healthy fat and fiber to keep your energy level steady throughout the day: Think peanut butter on a whole-wheat pita or celery; hummus and vegetables; dried fruit and nuts; or grapes and walnuts. Remember to keep temptations like cookies or candy out of reach (and maybe out of your home or office completely). You’ll have an easier time making healthy choices. For those moments when your craving just won’t be satisfied, choose quality over quantity. A luxurious piece of dark chocolate is healthy and rich enough to hit the spot. Eat it slowly and savor it. Believe it or not, you’ll derive more pleasure from eating a small piece of chocolate than eating an entire bar.

source: the Cleveland Clinic Daily Wellness site

 

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Eating Breakfast May Help you Lose Weight

Feel full and get your weight down: Eat your biggest meal at breakfast. Consuming more calories in the morning may increase weight loss.

scaleYou nibble at breakfast or run out the door without eating anything at all, eat a good-size lunch, and then stuff yourself at dinner. Sound familiar? You’re not alone. It is, after all, the way most of us were brought up to eat. (Remember the clean plate club?) But provocative new research suggests that the way to feel fuller throughout the day, and even lose weight, is to eat your largest meal in the morning, then progressively less throughout the day. To test this theory, researchers placed two groups of dieters on the same 1,400-calorie meal plan for 12 weeks. One group ate 700 calories at breakfast, 500 at lunch, and 200 during dinner. The second group’s calories were distributed in exactly the opposite way (200 calories at breakfast and 700 for dinner). Those in the big-breakfast group shed 17.8 pounds, while those in the big-dinner group lost only 7.3. The big-breakfast group also displayed significantly lower levels of insulin, glucose and triglycerides throughout the day, which translates into a lower risk of cardiovascular disease, diabetes, hypertension and elevated LDL (lousy) cholesterol levels.

 

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