Getting Skinny on Six Meals a Day
more on eating less more often
We're so used to hearing people talk about eating less food that it's become weight-loss doctrine. But as you remember from the physiology of metabolism, you have to eat more often to change your body composition. The new philosophy I want you to keep in mind is "energy balance."
Researchers at Georgia State University developed a technique to measure hourly energy balance -- that is, how many calories you're burning versus how many calories you're taking in. The researchers found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to change your body composition by losing fat and adding lean muscle mass. Those subjects with the largest energy imbalances (those who were over 500 calories in either ingestion or expenditure) were the fattest, while those with the most balanced energy levels were the leanest.
So if you eat only your three squares a day, you're creating terrific imbalances in your energy levels. Between meals, you're burning many more calories than you're taking in. At mealtimes, you're taking in many more than you're burning. Research shows that this kind of eating plan is great -- if your dream is to be the next John Candy. But if you want to look slimmer, feel fitter, and -- not coincidentally -- live longer, then you need to eat more often. In the same study, subjects who added three snacks a day to three regular meals balanced out their energy better, lost fat, and increased lean body mass (as well as increased their power and endurance).
In a similar study, researchers in Japan found that boxers who ate the same amount of calories a day from either two or six meals both lost an average of 11 pounds in 2 weeks. But the guys who ate six meals a day lost 3 pounds more fat and 3 pounds less muscle than the ones who ate only two meals.
There's science to support the fact that more meals work, but the plain-speak reason it works is because it does something that many diets don't do: It keeps you full and satiated, which will reduce the likelihood of a diet-destroying binge.
How it works: For scheduling purposes, alternate your larger meals with smaller snacks. Eat two of your snacks roughly 2 hours before lunch and dinner, and one snack roughly 2 hours after dinner.
Sample time schedule:
8 a.m.: breakfast
11 a.m.: snack
1 p.m.: lunch
4 p.m.: snack
6 p.m.: dinner
8 p.m.: snack
Have a sensational week!
Steviva Brands, Inc.
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Leadership Is Rooted In Action Not Position
All successful people became successful, because they gave some talent or ability in the service of others. You can contribute in some way to others, no matter how small your talent. You too, can become successful.
No one achieves success without being of service. Successful people don't use others, other people use the successful, for above all success is of service.
Everyone has to be someone to someone to be anyone. Service is the essence of success.
Copyright 2011 www.yourdailymotivation.com
love them or hate them that what runs in our bodies
Woman are blessed or cursed, with the array of hormones that run in our bodies. Blessed because we can give birth, cursed because we can be called crazy! Men were made with a much more simplistic system and are seemingly fortunate to not have to deal with “hormonal issues”. Although, there is a male version of menopause, known as “andropause”.
What is andropause? Let's break it down “andro” short for “androgen” which is the group term for testosterone and other steroid hormones, another being DHEA. Both of which, serve as precursors to the female sex hormone, estrogen. The symptoms can be similar to menopause; decreased libido, hot flashes, fatigue, impaired memory and concentration, and mood changes.
One doesn't have to be “mid-life” to experience hormonal shifts, as they can occur during other times of life and with hormones other than those related to sexual reproduction. Namely, cortisol, produced by the adrenal glands, and known as the “stress hormone” can fluctuate in our bodies at any time in our life and cause significant problems if not addressed. These problems make appear to be similar to menopausal or andropausal symptoms.
Your hormones can be helped! Make sure you're getting the basics down, as this is the foundation of good health. First, proper sleep, exercise, and nutrition are required for your body to be balance. Second, seek the help of a Naturopathic physician, or other holistic doctor to get salivary testing of your hormones, in order to best help supplement your body for optimal levels of cortisol.
In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Soleil Medical Spa
Dr. Alisha N.D.
This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.
Emptiness Becomes Openness
Sometimes a Loss Can Be a Gain
While it is always important to honor what we’ve lost, sometimes a loss can also represent a chance for a new beginning.
When we lose anything that we cherish, the sense of emptiness we are left behind with can be overwhelming. A space that was filled, whether in our lives or our hearts, is now a void, and the feelings of pain, loss, and separation can sometimes be difficult to bear. While it is always important to honor what we’ve lost, sometimes a loss can also represent a chance for a new beginning. When we are ready, the void left by a relationship, a job, or a dream can then be viewed as open space that can be filled with something new: new experiences, new knowledge, new job opportunities, new dreams, new people, and new ways to grow.
There are many ways to weave the threads of loss into a blessing. If you’ve lost a job or ended a relationship, your first thoughts may revolve around filling the void with a similar job or the same kind of relationship. Try not to rush into anything just to fill up the emptiness. The loss of a job can free you up to explore new opportunities, especially if you’ve outgrown the old one. Likewise, the loss of a relationship can give you a chance to rediscover your own interests, explore new passions, and meet different people.
If seeking the good in what seems like a bad situation makes you feel uncomfortable, then try to remember that you are not devaluing what you’ve lost or replacing it cold-heartedly. You are surrendering to the fact that, in life, we sometimes have to let go and allow for what is new to enter into the open spaces created by our losses. In doing so, you are honoring what has left you and welcoming the new into your life with open space, an open mind, and an open heart.
Low Glycemic No Added Sugar Strawberry Jam
(makes 96 servings)
Carbs Per Serving: .8 g
Prep Time:<15 minutes
Skill Level: Easy
Wow... I was just at the farmers market and the strawberries are coming in gangbusters. What's a guy to do except whip up a little strawberry jam? Here's a strawberry jam recipe that is insanely easy and get this... it has less than 1 carb per serving and only 4 calories.
4 cups sliced strawberries
1/4 cup Fructevia, Steviva Blend or a dash Steviva Brands Pure Stevia Powder
2 tablespoon lemon juice
2 envelopes (1 1/2 tb sp.) unflavored gelatin
1/2 cup cold water
In medium saucepan, combine berries, Fructevia, Steviva Blend or a dash Steviva Brands Pure Stevia Powder and lemon juice. Heat 5 minutes, crushing berries. Bring to boil; boil rapidly, stirring constantly, for 3 minutes.
In a small bowl, sprinkle unflavored gelatin over cold water. Let stand 1 minute. Add to berry mixture and heat, stirring until gelatin is completely dissolved, about 3 minutes.
Let jam stand 5 minutes, skimming off any foam. Ladle into jars. Cover with top of paraffin and cool slightly before refrigerating and it will keep a month in the refrigerator or a year in the freezer.
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