Posted: April 3, 2014 | Nutrition
The study of nutrition involves complex science, and deciding the best way to eat for your body can be confusing when faced with conflicting information. Remember you are the resident expert in your body, and if you pay attention to what your body is telling you, you will find the diet that works best for you. Regardless of what ‘style’ of diet you choose, when and what you eat can have a big impact on your energy level, how soundly you sleep, how well you recover from your workouts, and your overall health.
I would like to share some information about the proportions of your plate and the overall timing of your eating. Much of this information I have gathered from Kathy Abascal’s excellent book To Quiet Inflammation. Her book is an awesome resource and contains a lot of useful information. I am going to distill down just a few of the concepts here that I think are particularly interesting and relevant, but if your interest is piqued, I encourage you to get her book and attend her class series. You can visit her webiste here.
1. EAT BY PROPORTIONS, NOT CALORIES
Eat as much as you want but build your plate so that it contains 2/3 fruits and vegetables and 1/3 combined protein and grain. The vegetables and fruits are densely packed with nutrition, are loaded with antioxidants, and balance the acidifying nature of the grains and protein.
2. EAT EARLY AND STOP EATING 2-3 HOURS BEFORE BED
Research shows that when people wait until later in the day to eat, they eat more calories than if they spread them out over the day. It can be helpful to think of your body like a wood burning furnace – you need to fuel it for your energy needs during the day, not for when you are sleeping.
SO… Eat like a King for breakfast, a Prince for lunch and a Pauper for dinner….
Kathy Abascal discusses this at length in her book. The main reason for not eating at night is the impact on 2 hormones cycles – leptin and growth hormone.
3. EAT OFTEN BUT AVOID GRAZING
By eating 3 meals and 2 snacks a day, your glucose stays level, and you avoid reaching a state of intense hunger when you are apt to overeat and / or make poor food choices. However, it is also important to avoid grazing all day because each time you eat, your pancreas secretes insulin, and without time to digest and regulate glucose levels using all of the hormones involved, the body becomes ‘stuck’ in an insulin state. Eventually the body becomes insulin resistant, a very unhealthy state to live in. Insulin resistance causes the body to store more fat, creates more inflammation (think muscle and joint pain), promotes cell growth with a higher incidence of cancer, and is the precursor to diabetes.
EAT LIKE A KING FOR BREAKFAST, A PRINCE FOR LUNCH AND A PAUPER FOR DINNER.
©well fit seattle 2014 all rights reserved
©well fit seattle 2014
all rights reserved