Encouraging Health and Happiness

Nibble Nation. To snack or not to snack?

Snacking throughout the day is good – right?

by: Breanne Curran

Eating small amounts more often is better.  Is it?  Not necessarily.  As a Nutrition Specialist and Health Coach I believe in bio-individuality when I work with clients.  basically – No one diet or eating philosophy is right for everyone.  It depends on your needs, your lifestyle and the way your body responds to certain nutrients.I often use myself as a guinea pig to test out foods, recipes, supplements for clients .  A few months ago I tested out changing eating my eating patterns.  In the past – I would eat small amounts about every 3 hours throughout the day.  For example: A half a nutrition bar, then a banana, then a rice cake with almond butter, then some crackers with turkey.  All good things – but I was always hungry and my feeding myself constantly throughout the day.  After listening to a lecure by Dr. John Douillard D.C. (an Ayurvedic physician, writer, professor and chiropractor specializing in sports medicine.)    I decided to change my habits.Read more @ www.breannetrains.com or  www.MACseattle.com  (both blogs)

Read on to find out how I found increased energy and weight loss, by getting back to 3 meals a day!

To Snack or not to Snack?

How I lost weight and gained energy by eating 3 meals a day.

I think it’s a bit ridiculous that Americans eat constantly throughout the day ( we eat in bookstore, cars, at meetings, in lectures, there really isn’t a place we don’t eat.  Why?  Are we that afraid we are going to starve?)  I agreed with Dr. Douillard’s  insight that eating all day, increases our bodies anxious tendencies, and we never fully burn through all the fuel we put into our bodies.

I decided to give his philosophy a try.  He suggests that anxious, stressed personalities slow down and stop maintaining their bodies on a constant working level as well.  I find my brain often buzzing with constant information and tasks, by snacking every 2-3 hours I was treating my body the same way my mind works.  Dr. Douillard stated how if we sit down and make time to eat- undistracted and eat enough to hold us over for 5-6 hours, we will fully process our food and decrease body fat and gas/boating and also increase energy in the long run.   I decided to “ Get Slow”

I found great results!  In the process, I did have to put up with some hunger pangs and a little crabbiness (due to detraining my body).  But by sitting down and eating a larger breakfast, moderate sized lunch and modest (smaller dinner)  I eventually found great results.  My energy stayed more even throughout the day.  I had less stomach (GI) issues, I dropped some inches and honestly felt myself mellow out (become calmer).

You are probably saying – if you eat more, less often – you will gain weight.. right?  Not if you are eating high mileage foods.  Meaning foods packed with nutrients, lean proteins and whole grain carbs.

Now – you may say, “But I don’t have time to sit down and eat , let alone make a meal”

I didn’t either.  How did I do it?

  1. I get up 15 mins earlier – to get to work earlier and eat breakfast there.  Usually this is goat milk yogurt, granola and berries or grapefruit, with a slice of seed bread and almond butter.  – Or oatmeal with banana
  1. Lunch is often a prepared salad with some crackers and soy cheese, and an apple or pear. (Salad always has some filling fiber and protein in it – ex:  chopped chicken, hardboiled egg and kidney or garbanzo beans)
  1. Dinner is  often some roasted vegetables, egg cooked over easy and brown rice.

Q:  Am I home throughout the day to make these foods?

A: No, I leave my home at 5:30 and return at 7 Pm most nights.

Q:  Do I have free time to cook and sit and eat throughout the week?

A: No , I cook very little during the workweek and I now make time 20 mins @ meals – to sit and eat undistracted. I honestly work about 8-10 hours/day exercise for 1 hour and do about 2 hours of homework/research for my job.  Basically – I’m saying you too can find time to make positive changes in your life.

Want to find out how you also can optimize your time, increase energy and get better health habits?  If you’d like my support to get you to a more enjoyable daily life with more results you can see.  See me for Health Coaching. Contact me to also learn about free Health Coaching information sessions and upcoming workshops.

Now, we all operate differently, if eating less more often suits you- I can help you find the best times to eat and optimal foods for your lifestyle that will get you results.

An interesting article on snacking: In Women’s Health Sept 2011


“There was a point in the not-so-distant past when gas stations sold gas, not soft pretzels. Gyms had water fountains, not vending machines, and food trucks were parked at carnivals, not around every corner. Today, roughly a quarter of the calories in the American diet come from snacks, according to a study published in The Journal of Nutrition. And that figure has jumped 41 percent in the past 20 years.

“Everyone is constantly eating, especially foods that are convenient to buy and hold,” says Phil Lempert, a food-industry analyst in Santa Monica, California. And you guessed it: Those convenient foods often tend to be the ones most laden with fat, sugar, and sodium.

Click on above link for more on snacking


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