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Myth: Skip Meals to Lose Weight

Myth: Skip Meals to Lose Weight

Author: Joe Sage, NASM-CPT, FNS, WLS, CES

While it is true that we need to lower caloric intake to lose weight, skipping meals all together, or fasting, can have a negative effect on weight loss. Let’s take a look at the meal most often skipped, breakfast. Eating a balanced breakfast can help improve concentration, performance in physical activity, and also aid in weight control. But, it is estimated that 31 million Americans skip breakfast every day. One of the biggest problems with skipping meals is that we tend to overeat at other meals during the day. It is suggested that eating breakfast can reduce feelings of hunger and help people make smarter foods choices during other meals.

If we were to skip eating all morning, and hadn’t eaten since the night before, we would be starving and be tempted to eat just about anything in front of us, even if we knew it wasn’t the healthiest option. That lack of control from feeling hungry can also cause us to snack all day long leading to an increase in calories that wouldn’t normally be present.

For me, breakfast was a struggle. When I was younger, I never had an appetite in the morning, and it just became a habit to not eat breakfast. I soon realized that I needed to break this habit, as it was having a negative effect on my entire day. So, I started small. Some days it was a bowl of cereal and others just a piece of toast. As I stuck with it, I started feeling hungry in the morning and slowly increased the size of my breakfast. It has been years since I have gone without breakfast, and looking back I’m not sure how I functioned without eating in the morning. We have to provide our body with fuel as soon as we can to get the most out of our day.

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Food Preparation Tips

Food Preparation Tips

Author: Achieve Wellness Staff

Eating healthy can be made easier if you enlist the assistance of your freezer. Here are a few ideas to help you stay on track:

1.  Always be ready to cook healthy and comforting soups by keeping individual bags of diced carrots, onion, celery, and peppers in the freezer. The prep work for any recipe is a lot less daunting when you’ve already done most of it!

2. The same idea applies to protein. So the next time you make a recipe that calls for ground turkey, ground chicken, or ground beef, buy an extra pound (or whatever amount you normally use), brown it, and freeze so that it’s already there and ready to go when you need it for chili or for any other recipe.

3.  In general and when possible, cook more than you need and freeze leftovers in individual portions to eat at lunch or dinner. There’s nothing better than taking a ready-made homemade dish from your freezer. It’s delicious, you know exactly what’s in it, and the work is already done!

4.  Save your rotisserie chicken carcasses in the freezer. After you’ve collected two or three, make stock either in your Crockpot or on the stove. (And remember that your Crockpot can be used overnight just as easily as it can be used during the day.) You can use your stock for a favorite recipe or to make chicken soup. For an easy chicken soup, just add the meat from the bones, some sautéed carrots, onion, and celery, seasonings of your choice, and a whole grain. (Barley and faro are two good choices.) Or you could instead add noodles. Either way, you’ll have a tasty soup that’s as tasty as it is economical.

5.  You can freeze labor-intensive ingredients like grated ginger or chopped garlic. After grating/chopping, place in a small freezer bag and smooth the bag flat as you seal it. To use in cooking, break a corner off and add to your recipe. You can also use this technique to freeze leftover canned tomato paste.

6.  If you’re buying fresh herbs for a recipe, don’t let the leftover herbs die a slow and wilted death in your crisper. Instead, bag them up and put them in the freezer to use later.

7. Finally, all of this advice on freezing foods wouldn’t be complete without one warning: always label and date your frozen food!

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Can You Eat Too Much Protein?

Can You Eat Too Much Protein?

Author: Achieve Wellness Staff

Myth: As far as weight is concerned, you cannot eat too much protein. Anything beyond what your body needs will get excreted in urine

Logic: Because the body has little capacity to store proteins, it makes sense that anything consumed beyond what the body immediately needs will be excreted in the urine (similar to water – soluble vitamins)

The Science: It is true that the body has limited ability to store protein. It is also true that a portion of the protein does get excreted in the urine (the nitrogen group that shows up in urine as urea). However, the other portion of the protein (the carbon group) is readily converted to glucose or fat, depending on the body’s current needs. Ultimately, protein consumed beyond what the body needs has the same fate as excess carbohydrate or fat – conversion into stored fat.

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