LANGLEY AIR FORCE BASE, Va. –
There are 10 things that are important "rules of the road" for health and nutrition.
Get back to nature. Eat more foods that come straight from the earth. Less-processed foods contain natural vitamins, minerals, nutrients and fiber that drive the body to use more energy to break them down. Examples include apples, pears, bananas, peaches, peppers, beans, peas, sweet potatoes, and 100-percent whole grain foods.
Eat breakfast. After sleeping, your metabolism is sluggish and slow. Eating breakfast revs the metabolism and helps the body use more energy. We all need a certain amount of calories each day. If we do not get started eating those calories until mid-day, we are behind the power curve; in addition, we will have less time to work those calories off as the day closes.
Eat small portions. Small portions drive us to eat more frequently, which keeps our metabolism higher. Do not think of eating three meals and two or three snacks - think of eating five little meals.
Hydrate. Drink water, unsweet tea, green tea, black coffee or low-fat milk. Many times, we mistake hunger for thirst. Pay attention ... drink between and before meals to avoid over eating.
Don't forget lean protein. Protein encourages satiety. Choose lean protein with each little meal. Make sure you are careful not to eat the skins or douse your meat in a high-calorie sauce.
Fiber and more fiber. Select carbohydrates with high fiber contents. Fiber is filling and requires the body to use internal energy to digest it. Look for starches and grains that have greater than three grams of fiber per serving and cereal with greater than five grams.
Fruits and vegetables are a must. Make fruits and vegetables, especially green vegetables, part of your daily routine. Pack them in your lunch box, pile them on your sandwich and have them at each meal.
Rest is best. More often research is showing the positive weight management benefits of adequate sleep. Sleep "rebalances" the hormones that drive the body to hold on to fat stores. Do your body good and strive for eight hours of sleep. You will be surprised how changing this improves your health.
Lots of activity/exercise. 30 minutes of exercise is not adequate to maintain weight loss. Strive to exercise and be active for at least 45 minutes, four or five days weekly.
Limit eating before bed. Try to avoid eating two hours before bedtime. This is good for stomach health, sleep habits, weight loss and improves the goal to eat breakfast.