O people! This week, Erin Power returns to answer your questions about when you should eat. If you’re wondering if you should be having breakfast, how to avoid being cruel after a cross-country flight, or the best way to navigate summer BBQs, you don’t want to miss this post. Share your questions with us Mark’s daily Apple Facebook page Or in the comments below.
“I don’t normally have breakfast. Should I eat breakfast even if I’m not hungry? ”
When I am the front loader to eat. This means that I put the most emphasis on the first meal of the day. And if you shouldn’t eat grass, you should eat every meal you eat. In my opinion, it’s completely contradictory for the purpose of feeding ourselves.
Suppose you work the first shift, it makes sense for you to fuel the previous day. Plan your most nutritious meal in the morning – or when your first meal of the day. Remember, breakfast happens when you BREAK your fast. It shouldn’t be 6 o’clock in the morning when you wake up. It can be 8 or 11 in the morning or 11 in the evening.
But what if you’re not hungry?
If you are not hungry when you wake up, you are not alone. The daily diet of most people looks like this:
- Eat as little as possible throughout the day, constantly thinking about what you are eating and when you can eat it.
- Decide that you can no longer afford it and binge at the giant evening meal
- Feel dissatisfied, so you continue to eat until bedtime
- Get up and feel full, With food digested in your system
Breaking the cycle of late-night eating
As a health coach, I help my clients break old habits that don’t serve them. When you eat a large meal late at night, it prevents you from going hungry in the morning, it disrupts your sleep cycle and prevents you from being metabolic flexible.
I generally recommend that my clients carry * strength * protein and fat for breakfast. I don’t say eat your satiety level garden, but if you usually start your day with a quick protein bar and coffee, or yogurt and bananas, respect your body by sitting down for a full meal of eggs, bacon and vegetarians. , And then taper from there.
How to get hungry during breakfast
When you get to dinner you naturally want a small dinner (and feel like you’ve eaten before). And you won’t be tempted to go to the fair all night for calories and nutrients that you missed the day before. You might even be able to get a great night of restless sleep because you’re not digesting or picking up for that night’s bag trail mix because Your cortisol has increased.
Research shows that habitual lunch skippers are more likely to be chronic dieters, meaning their relationship with food is in a tight-knit camp. But going back to breakfast and catching frappuccino while working, don’t go to breakfast because you’re still full from the previous night’s meal and go to breakfast because your first meal falls a little later in the day.
Remember, your first meal is your breakfast – it’s a meal from which you break your fast, so if it’s the last day, there’s no big deal. If you’re not hungry, start dialing back your dinner and evening intake, and if you usually choose to drink sugar-filled coffee instead of a sit-down, protein-packed breakfast, start thinking about changing priorities there. , Or work with Certified health coach Who can help you keep new, healthy habits in place?
“I have just started traveling for work and will be flying a lot across the country in the next few months. What are some cup-friendly snacks that can be brought on board?
Start by telling me that you should not refuel yourself on a three or four hour flight. Or three- or four hours Something For that matter Sitting on an airplane is a sedentary activity. You don’t have to worry about fueling your Netflix binge for many hours or at night, do you?
Unless you are a diabetic or have been diagnosed with a disease in which you need to eat at short intervals, your body is designed to resist hours without food.
Plan ahead to stop hunger
Sure, it may be ready to become your habit – especially when you’re at the airport, with standard American diet fare such as pretzels, biscuits, and soda by cartful, but your body can run without food. Believe me
If you can’t go for a long time without experiencing immediate hunger, your metabolism may need less TLC. After sitting still for a few hours, the hunger that seems like an emergency is not normal. Well, this is normal for almost everyone, unfortunately, but if you eat a cup most of the time, and still feel crazy from time to time, you need a few tweaks to your diet:
- Eat a lot Generally, eat more food. Just because you don’t eat grains or fruits, you may be in a situation where you are constantly depriving your muscles and cells of energy and nutrients. Even if you are not on the plane most of the day, practice eating a little more during the day and see how you feel.
- Eat more protein. I don’t have a specific gram count because I’m not a macro counter and don’t really like anything that sounds sad, but Mark does have A detailed post all about protein intake That you can check for more information. My basic rule of thumb is that if you are hungry or low in energy, it is a good place to add more protein to your diet.
- Eat more fat Fat is a highly satisfying macronutrient (it provides excellent satisfaction and flavor to food), so make it a habit to tap it regularly. Some of my favorite good-you-fat sources are avocado and avocado oil, grass-fed meat, and nuts and nut butter.
When you take care of your metabolism, you are free to tap into your body’s built-in system to get the fuel out it needs to avoid any food shortage situations, including cross-country flight.
“My family is planning a reunion this summer, and no one eats like me. I don’t want to look rude and bring my own food and I think I’ve eaten before, but what if you adopted the best way to handle this event without getting out of the car?” I worked hard to get where I was. “
It was easy for some people to eat at Ecliport. Your choice is not judged, you are not tempted by regular BBQs and happy hours. You are in your own world and you are feeling great about it. But now that we’re at the end of the epidemic – and with long-awaited parties, vacations, and reunion plans, I think Peep is in talks.
Often we assume that someone is publicly challenging our food beliefs. We avoid the perceived risk of strangers or one of those “healthy people” or bad “at a health kick.” Self-isolation.
Explaining your food choices
First of all, you should never describe how you are eating or why you are eating it. There is something extremely powerful about the use of the words, “no thanks” as seen in the following examples:
- Can someone give you some pasta salad? “No, thank you.”
- Fresh baked chocolate chip cookies? “No, thank you.”
- Replenish your alcohol? “No, thank you.”
Strengthen yourself by setting strong boundaries. Choosing the way you eat is not someone’s business but your own. You don’t want anyone’s explanation and you certainly don’t need to judge or defend yourself, but food and festivities go into each other’s hands and there is zero that you need to deprive yourself of to stay on track.
BYOS (bringing your own lunch)
When it comes to parties, I live by the acronym: BYOSSNDMSS.
In other words, bring your own satisfaction, satisfaction, nutrition-dense, metabolic supportive snacks. It’s in the mouth, so acronym. If you see me at a party, I’m the one supplying the Chartcurry plate for an app or Chocolate Almond Butter Moto Bomb For dessert.
I don’t know about you, but my favorite foods are sausage, cheese, nuts, olives, and pickles, as well as dark chocolate and almond butter. And guess what, they’re usually crowd-pleasing for even the most primitive eaters.
When you bring your own metabolic supportive snacks, you are contributing to the party, not rude to bring your own food. You’re not even trying to convert someone into a cup of food, you’re just sharing delicious (nutrient-dense) food. Plus, it helps prevent you and others from getting into low-healthy chips, dips, and cupcakes.
And if you’re looking for more advice, Here are more ways to navigate for justice to the parties you may face this summer.
Do you struggle to figure out when to eat? Share your thoughts below.