HEALTHY SNACKING: IS THERE SUCH A THING?Ó
Eating between meals, or snacking as we have come to know it
has long been held the biggest culprit in AmericaŐs battle against obesity.
Recent studies show individuals that snack have more energy, sleep better, weigh
less and even have 5 percent lower cholesterol levels than individuals that ate
only 2-3 times daily. So, as long as you are reasonably sensible (nix the
cookies and chips) snacking can be good for you. Here are the reasons why
Snacking prevents sluggishness. By planning a mid-afternoon nibble
you stave off that familiar slump in energy. Eat a snack of 100-300 calories
about three hours after lunch, given that your lunch was not huge or
particularly late. Snacking prevents feeling famished and mealtime
overeating.
It helps keep weight in check. Snackers actually have lower body
fat and more lean muscle. Long periods between meals slows metabolism and
causes the body to conserve instead of burn calories.
Snacking helps prevent the accumulation of cholesterol. A study of more than 14,000 adults
reported by The
British Medical Journal found that snacking reduced the bad cholesterol or
LDL as well as lowering the total count by 5 percent. Eating more frequently
keeps blood sugar, insulin, and triglyceride levels steady slowing the
production of the enzymes that make cholesterol.
It keeps you mentally sharper. We have all experienced times of
going without food for hours. A dip in the blood sugar dulls thinking and
lengthens response time. The more you try to concentrate the more moody and
irritable you can become. ItŐs a given response.
It makes exercise more effective. During a workout your body burns
carbohydrates as its preferred and primary source of fuel. Exercising on an
empty stomach will force your body to burn protein stores reducing your energy
as well as lean muscle mass- the reason for your exercise in the first place.
Snacking helps prevent heartburn and soothes the stomach. A hungry body will produce excess
stomach acid that will lead to an over acidic stomach or acid reflux.
It helps you sleep. Snacking before bed is highly
controversial and very individual. Many individuals choose milk before bed and
it seems to work well. Others find that eating anything before bedtime causes
disturbed sleep and unsettled dreaming. You just have to try it.
The rules of snacking.
1.
Be
sure you know how many calories you are consuming in your snack. 200 hundred
calories maximum if you are dieting.
2.
If
weight is an issue include proteins and fiber. Protein takes a greater number
of those calories consumed to digest and assimilate it. Fiber gives a feeling
of fullness and helps prevent overeating.
3.
Avoiding
junk is an absolute. Empty calories will only make you feel hungrier in the
long run.
4.
DonŐt
wash your snack down with a lot of water.
Water dilutes enzymes and acids used in digestion. No pop, diet or
otherwise and no high fructose sweetened drinks.
5.
Use
variety to prevent feeling bored and reverting back to a less healthy way of
snacking.
Till next time happy snacking, Rebecca
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