It’s Dinner Time

Schools are back and the crazy routines have begun. It can be hard enough getting breakfast ready, everyone out the door on time with a healthy lunch but after all of that you then have to think about what to cook for dinner!!

I know I have said it before but meal planning is key for me, if I have not planned out meals for the week and don’t have the fridge or pantry stocked with everything I need it’s disaster, that’s when I reach for the quick fix which is normally not the healthiest.

Some dinner facts for you:

  1. Your digestion is weaker later in the day, making it harder for you to digest your evening meal.
  2. The body does not require a lot of calories later in the day, specifically at dinner, because you are supposed to be winding down for the night.
  3. Most people unintentionally choose foods that spike their blood sugar levels, causing them to overeat at dinner, and then have cravings afterwards.

Do you find yourself having gas, bloating, heartburn or acid reflux in the later parts of the day, or mostly after dinner? That’s because our digestive enzymes are strongest in the morning and weaken as the day progresses. Additionally, any stress that you go through during the day has a negative effect on your nervous system, and can slow down your digestion.

Are you someone who skips their afternoon snack, comes home starving, nibbles and snacks their way until dinner is ready, overeats at dinner, and then feels really tired afterwards? Again, that has to do with digestion and also the lack of meal preparation and planning.

How do you create easy and tasty dinners that you and your family will enjoy? It’s simple. Prepare one meal for everyone. No stress or fussing. You can alter your meal to fit your needs, while still enjoying your favorite foods that the rest of the family is eating. Get creative with it.

Top Foods to Add at Dinner Time:

 

  1. 1 cup of dark-green vegetable
  2. 1 cup of vegetable soup (homemade or low sodium)
  3. ⅓–½ cup of low-glycemic whole grains (buckwheat, quinoa, brown rice, etc.)
  4. Swap the pasta or the whole grain for spaghetti squash, spiral zucchini or mock mashed potatoes (made with cauliflower)
  5. Lean protein (chicken, turkey, beef, fish)

 

Substitution Ideas:

 

  • Fajitas – lettuce wraps instead of tortilla shell
  • Shepherd’s Pie with mock mashed potatoes
  • Spaghetti squash with meatballs
  • Turkey burgers with sweet potato fries
  • Homemade pizza with chicken and veggies

 

If you want some recipes to help you with your meal planning go to www.wowweightloss.ca/orangeville and sign up for your 14 Day Eat Real Food Fat Loss Plan, it’s FREE for the month of September only!

Yours in health,

Melanie Grime RHN

Tel: 519-939-9373

Email: melanieg@wowweightloss.ca

WOW Website: www.wowweightloss.ca/orangeville

Facebook: https://www.facebook.com/AdamsAppleNutrition

Melanie Grime is a holistic nutritionist, WOW! Weight Loss Practitioner and a member of the Better Health team (www.betterhealthclinic.ca) serving the Orangeville, Dufferin, Wellington, and Caledon areas. She treats everyone as an individual with their own specific needs and helps clients suffering from health issues by looking for the root cause of symptoms and working with them to reach their health, weight loss and nutrition goals.

 

What are you eating for lunch?

There has been a lot of discussion lately about school lunches and how to make sure your kids have healthy options but this applies for us big kids too!

Eating in the middle of the day, several hours after breakfast, re-energizes your body and helps balance blood sugar levels when focus and concentration are flagging. If you’re feeling sluggish, eating even a small lunch can renew your energy and help you feel refreshed and ready to take on the next several hours.

In addition, eating lunch keeps your metabolism stay active, especially if you have a moderately sized meal and a snack before and afterward. Not eating for long periods of time creates gaps in time that slow your metabolism and result in less fat burning.

Lunchtime can be a real battle for most 9–5’ers. There are a lot of temptations, especially if you don’t bring your lunch and need to venture to the nearest restaurant or food court to find food. It’s always advisable to bring your own lunch, prepared the night before, so you are not scrambling in the morning.

Having a lunchtime meal between the hours of 12:00 p.m. and 2:00 p.m. does more than stop the hunger pains. Eating a balanced lunch helps stabilize your blood sugar and replenish your carbohydrate storage so that you can think clearly and avoid those mid-afternoon cravings.

What Should You Eat for Lunch?

The simple answer is all three macronutrients: a carb, a protein and a fat. Having a balanced lunch means that you need to combine all three of these components into one meal. Below are some meal examples for you to choose from.

Example 1

2 cups raw baby spinach

½ cup sliced cucumber with skin

½ cup celery

¼ cup sliced peppers

½ cup chickpeas

2oz. boneless, skinless baked chicken breast

5 large olives or 10 small olives

Dressing:

1 tsp. extra virgin olive oil +

2 tsp. balsamic vinegar

Example 2

1 cup of low-sodium, tomato-based vegetable soup

3 oz. piece of wild Pacific salmon

½ cup bean medley – flavor it with 1 tsp. balsamic vinegar

Example 3

1 chicken or turkey breast

1 cup stir-fried veggies – use low-sodium soy sauce to mix all ingredients together and add dressing

Tip: Add in ½ cup of beans or lentils to your lunch on most days of the week. Research has shown that those who consume beans, which are really high in fiber and an amazing vegetarian source of protein consume less calories in the remainder of their day. Additionally, those who consume ½ cup of beans or lentils with lunch report far fewer cravings in the afternoon.

If you like this blog and would like to receive more health tips & recipes subscribe to my newsletter and as a thank you gift you will receive my free Ebook on the ’10 Secrets of Weight Loss’. Here is the link http://www.adamsapplenutrition.com/

​Yours in health,

Melanie Grime RHN

WOW! Weight Loss Practitioner

Tel: 519-939-9373

Email: melanieg@wowweightloss.ca

Email: melanie@adamsapplenutrition.ca

Website: www.wowweightloss.ca/orangeville

Facebook: https://www.facebook.com/AdamsAppleNutrition

Melanie Grime is a holistic nutritionist, WOW! Weight Loss Practitioner and a member of the Better Health team (www.betterhealthclinic.ca) serving the Orangeville, Dufferin, Wellington, and Caledon areas. She treats everyone as an individual with their own specific needs and helps clients suffering from health issues by looking for the root cause of symptoms and working with them to reach their health, weight loss and nutrition goals.