When I think of grazing I think of a cow out in the pasture eating all day… which is exactly what I used to do… eat all day! But I wasn’t eating the good foods, I was eating junk foods! I didn’t learn until I went to school to be a health coach that actually breaking your meals up throughout the day was actually very beneficial for your health.
So what does grazing me in the health world? Dr. Sears says, eat twice as often, eat half as much, and chew twice as long! Eating mini-meals keeps the body satisfied. Think about when you are starving, and say “I’m so hungry I could eat everything in the house”… your blood sugar has plummeted, and your brain is telling you to… “feed me now”! So when you finally get to eat you overeat. So eating smaller meals or snacks throughout the day prevents your blood sugar from dropping too low.
Have you ever heard “if you drink when your thirsty, your already dehydrated’? Eating is the same… schedule meals and snacks throughout the day. Your body will also digest the food more easily as well instead of eating a great big meal all at once. And the nutrients absorbed through smaller meals benefits the body a lot more than eating 3 big meals a day.
Breakfast truly is the most important meal of the day. I used to hate to eat breakfast, it always made me feel worse and I felt like I ate more throughout the day. I didn’t realize that the problem was… I ate all the wrong things that were not good for me. I ate cereal loaded with sugar and tons of carbs, there was no balance, no real protein, just sugars…which made my blood sugar spike and within an hour I was hungry again. So when I started learning how to eat healthier, a healthy breakfast was something I was going to have to learn to incorporate. Now breakfast is my most favorite meal. Instead of sugary cereal now I eat 2 hard boiled eggs, a slice of baked ham, and 1/4 cup 100% orange juice. It stabilizes my blood sugar and sets my metabolism for the day.
It’s important to enjoy fill-up foods, junk carbs release sugars fast… this includes processed foods, candy, etc… power up with protein! Some top fill up foods with lean protein, fiber, healthy fat…
Seafood esp salmon, eggs, lentils, beans, chili peppers, rice- wild or brown, potatoes with skin, chunky vegetable soup- homemade, not from can, milk, yogurt, tofu, fruits/veggies, nuts, steel-cut oatmeal, olive oil and air popcorn.
These are just a few foods loaded with all the good things our bodies need. Don’t be afraid to add a bit of fat to your meal or snack. It provides satiety.
Chose quality over quantity. Processed food is designed and packaged to make us overeat and it’s very low in keeping us full. Choosing real foods and foods we make, we know what we are putting in the food instead of letting someone else decide that for us.
What is considered a serving size? How much is it? A serving size should be about the size of your fist. The size of most fruit such as apples, oranges are a serving size. In our day and age we have quadrupled what a serving size is. Super-size and the bigger the better! Then we wonder why out waist size increases and our health takes a hit. I used to go to McDonald’s almost every night after work and I’d order 2 cheeseburgers, extra large fries, large Dr Pepper and 3 cookies… and I could eat it all!! I look back now and can’t believe I could eat that much food. When you learn how to eat healthy proportions of foods you understand why you felt as bad as you did… all that “sticky” stuff clogs your arteries and slows your blood flow. Most heart attacks happen after a big meal. Think about the last time you ate at an all you eat buffet… you have the salad bar, then a couple of trips to the dinner bar and then or course dessert! And afterwards you don’t feel so good, you get sleepy, your body becomes sluggish… that is the highest risk of heart attack after eating a huge, fat filled meal.
When should you stop eating? It takes 20 minutes for the brain to process to the stomach if it is full. So what does that mean? It means focus on your proportion control. Use smaller plates, larger plates tend to make our “eyes bigger than our stomachs”… it’s a trick that does work! Also put your fork/spoon down on your plate in between bites… this will help you focus on chewing more and not so fast.
Adding small changes to the way we think about food and how we eat= a much healthier and better lifestyle! “We are what we absorb”
Remember Dr Sears 2’s
“Eat twice as often, eat half as much and chew twice as long.”