6 Week Boot Camp Week 4- Day 5 and 6. It’s Dinner Time.
We looked at breakfast with its ability to kick-start the day and lunch as a chance to take a break to re-fuel and re-focus the mind. So what about dinner? How you end your day is just as important as how you start.
This is the very last meal of the day, so it’s vitally important to make the right choices because you won’t eat again for at least another 10 hours or so. As you sleep your body performs critical functions that require a steady amount of glucose. A common cause of insomnia occurs when levels of sugar in the body fall to low, to make sure this doesn’t happen it’s essential to eat a healthy dinner combining good protein (meat, eggs, lentils or beans) with healthy carbs (potatoes, pasta, rice, vegetables and fruit).
As well as eating to balance blood sugars, you also need to eat correctly to get the right amino acids which are an important part of the building blocks of the body. They transport messages around the nervous system, and they play an essential role in promoting well-being and mood. Good sources to aid this process include chicken, turkey, tuna (fresh rather than tinned), soya beans, nuts, seeds and bananas.
- Relax and eat slowly– When you’re stressed the body can’t digest nutrients properly so take time to chew. Carbohydrates begin to be broken down in the mouth by saliva. Taste and enjoy your food. It takes about 20 minutes for the body to register that we are full so by slowing our eating we are less likely to eat too much.
- Don’t eat too late in the evening – By 8:00 pm you should have eaten dinner, the longer you wait to eat the more likely you are to overeat as you may be more hungry.
- Try to avoid too many stimulants with your dinner i.e. alcohol, caffeine (coke, coffee, tea, chocolate) as these can prevent you from getting to sleep. If you are sensitive to stimulants leave at least 6 hours between drinking/eating them and sleeping.
- Avoid fatty foods late at night – It’s harder to digest and break these down and so may lead to poor quality sleep, especially if you suffer from indigestion, so take the desserts off the menu lol.
- Serving size matters– Keep the size of your portions down to approximately a fist size or 2 as a general rule of thumb.
What do you eat for dinner to get your body prepared for the next day??? Let’s take a look.
1. Salad Greens
Start your supper with a simple salad: it’s low in calories and research out of Penn State shows that eating a first-course salad can cut your overall calorie intake at a meal by up to 12 percent. Plus, a vegetable-packed salad delivers fiber, a must-have when you’re dieting. Fiber helps you stay satisfied longer—and, according to one study, upping your fiber intake may help prevent extra pounds from creeping on and even promote weight loss.
2. Lean Protein
Grass fed Beef, free-range chicken, fish, tofu or beans all are good sources of protein that will keep you feeling fuller longer compared to carbohydrates and fat.
3. Whole Grains
You probably already know that for overall health you should be making your grains whole grains. Choosing whole grains such as brown rice, quinoa and 100% whole grain breads will help you decrease fat and loose weight because whole grains are rich in magnesium, a mineral instrumental in regulating fat metabolism.
Stay away from high sugar, fatty desserts that will just make your mouth feel good but your body feel miserable. If you must have some dessert stick to fruit, or a healthy fruit parfait made with, non-fat yougurt, granola, and fresh fruit.
Your body is a machine and needs to be fed the proper vitamins and nutrients all day. Planning ahead helps make it easier to prepare meals that are both healthy and delicious. Have Fun, Do More, Try Harder!!! Be Well.
WEEK 4 DAY 5
WEEK 4 DAY 6