Monday, March 20, 2017
It’s Monday morning, you’ve decided this is the week, “I’m going to be healthy and lose weight!”
You start with a fruit and vegetable smoothie, a handful of 7 almonds for a mid-morning, a tossed salad with grilled chicken and light dressing at lunch, and a piece of fruit in the afternoon.
Then you arrive home, it’s 5:30 PM, what’s your first stop? Straight to the pantry… because you’re starving!!
- Handful of pretzels, check
- A bag of snack size Doritos (bought for the kid’s lunches), check
- Leftover cookie from the weekend, check
Now it’s time to cook dinner. Still trying to eat right, you prepare broiled salmon with asparagus and brown rice. Feeling hungry and unsatisfied at the end of the night you find yourself back in the pantry for couple more handfuls of this and that and you’re finally done.
You ask yourself, “What happened?? Today was supposed to be different!” This is what I call upside down eating as shown in the inverted pyramid.
When we start the day trying so hard to be good we typically deny our body calories.
What is a calorie? More specifically, what does a calorie give you?
When we deny our bodies the energy they require to do life we end up getting hungry signals from our body to make up for the calorie deficit at the end of the day.
Flip your pyramid upside down
- Eat more energy in the morning. Yes, that means breakfast. Some find benefit by eating breakfast like a king but for people that are not hungry I recommend breakfast 1 and breakfast 2 – these include light options such as yogurt, a handful of nuts, a piece of fruit, whole-grain crackers with peanut butter, or oatmeal.
- Eat when you’re hungry. The first step, identify what hunger feels like in your body. If you just ate, it might just be thirst. I recommend having 16 oz of water and reevaluating after 15 minutes. For the mid-afternoon crash, have high protein non-trigger foods such as unsalted nuts, cheese stick, or low-sodium deli meat. Drinking coffee or tea to postpone eating will likely lead to overeating later.
- Become more mindful. If you’re standing at the desk, answering emails, taking phone calls, or rushing to a meeting you are likely not in tune with the calories you are consuming. Can you take 30-60 seconds to pause before inhaling the food to thank your body and the creator for providing this nourishment?
Food for thought:
As a non-breakfast eater for 3 years I know this can be a challenging concept. For me, it was all about starting small – that’s where breakfast 1 and 2 helped!
When are you eating the most energy (calories)?
When do you need more energy?
Tell us in the comments below what you’ll do to flip your pyramid this week!