SLOW DOWN . . . Especially When You Chew

When it comes to eating carbohydrates, many people consider them the enemy. It is a fact that they are the nutrient your body needs primarily for energy. The body requires 45-65% of your daily food intake to be carbohydrates and this will vary based on the weight and activity of the individual. It is the CHOICE of carbohydrates that may be the problem. For example, fruits, vegetables and whole grains are excellent choices. They provide fiber and are more nutrient dense. When you choose white rice, white pasta, white bread, foods high in sugar and enriched flour, that is where you run into the enemy.

The pace when you eat is as important as what you eat. Digestion of carbohydrates starts in the mouth. Enzymes need to break down the food and if swallowed too quickly, the job is incomplete. This could lead to various digestive track issues. Make sure you slow down and chew your food slowly. Try to get a minimum of 20-25 chews per bite, especially meats. Put down your fork every so often to taste and enjoy your food.

Slowing down will also help with knowing when your body has had enough. It usually takes about 20 minutes for your brain to register that your stomach is full. When you eat too fast, you may tend to overeat and stuff yourself, which eventually leads to more calories taken in than needed. You have to listen to body signals that naturally tell us when we are full. If you eat too fast, you can miss it.

Let me give you a tip for your last meal of the day. This should be your smallest meal that is loaded with vegetables (which are carbohydrates) and protein. Take at least 20 minutes to eat your meal and slowly chew each mouthful. This is the one time of the day that is okay to not feel full because when you go to bed, your body uses less calories as your sleep. It is most important to get up the next morning and start with 8-16 oz of water and always eat a healthy breakfast of whole grains, fruit and some protein. An example would be oatmeal, egg whites and berries or opt for a high protein cereal (8-12g/serving) and fruit.

Women and Hormones

According to the National Center for Health Statistics in 2010, approximately 12% of adult women weight train and approximately 15% exercise regularly. Women gain about 2 pounds per year between the ages of 35 and 55 and lose about 5 pounds of muscle each decade between 45 and 65. Why? Hormones. Did you know that estrogen is a fat storage hormone and testosterone is a strength building hormone? This is why it is safe to use weight equipment ladies because we do not naturally have enough of the strength building hormone to create big muscles like the guys do. With testosterone, men are able to lose weight seemingly quicker when they are focused and on track. Don't hate them, just put your time in and work. Along with a healthy diet, nothing changes the body composition more than strength training using your own body weight, hand weights or machines.

Another very important fact is that during the post ovulation stage of the month, most women burn an extra 200-300 calories but don't realize this until they reach menopause (especially if they have not been exercising). Ladies, we have a cycle for almost 35 to 45 years of our lives. When it stops, we also stop burning those extra 200-300 calories that has burned every month for 35 to 45 years. Ah, so that's why either you have experienced or seen someone put on a few pounds as menopause approached and landed. Consequently, you have to start exercising with strength training and change how you eat to account for those calories that are no longer being burned naturally by the body.