Day 24: Lean & Mean Protein!

Today, we're talking about eating certain combinations to stay full. Namely, just one. The key to a healthier lifestyle is balance. The key to getting an adequate amount of exercise and to not being too inactive is a balance between rest and activity. The same is true with eating healthily, it's all about BALANCE!

I just wanted to show off my gorgeous,
meaty-red tomatoes from my garden!

Let's talk a little about food, in simple terms. Food breaks down into three categories: carbohydrates, protein and fat. Not all are created equal in how quickly they break down and get digested and absorbed by the body - and hence, how long they keep you staying full (which, as you can tell is a favorite topic of mine lately). Staying full is KEY, because if you feel hungry, you are tempted to eat again. So, let's break it down!

Nearly all Carbs, except dietary fiber, are the fastest to digest and absorb. Carb-rich foods such as fruits, veggies, baked goods, rice and pasta stay in your stomach for as little as 30 minutes and can take only two hours to fully digest and absorb, but it's different for everyone. Dietary fiber, however, doesn't digest very well and most of it passes through your intestines intact; it actually helps your intestines to get cleaned out.

Protein on the other hand usually takes longer to digest than carbs, (except eggs brake down faster than complex carbs such as beans and whole grains). Usually lean meat is a lot slower in the digestive process, and spends around three hours in your stomach and at least 12 hours in your intestines. It may take even longer for people who are aged, dehydrated, unhealthy or inactive to digest and absorb meats. 

Fats take the longest to fully digest and absorb because they are the largest molecules and the least water “friendly.” Remember that almost all food is made of multiple compounds – carbohydrates, protein and fat. 

Since most of us don't have a problem getting enough carbs  or fat into our diet, let's talk about a key component to weight loss and healthy eating. I know I talked about this a few days ago in my tip of the day, but it's important to learn and implement in order to be healthy. Eat a half to full serving of low-fat (NOT no-fat) lean protein each time you eat. When you eat, the body digests carbohydrates first, (giving you energy), and protein next, and fat last. Eating protein helps to replenish muscles after you've broken them down with exercise and rebuild your muscles after a workout! It also helps you stay full longer! Your protein choice needs to have some fat in it, because that also helps you to feel full - since fat digests the slowest. Combining complex carbohydrates, lean protein and a small amount of fat, is the best food-combo to help you feel full the longest.

Here are some great sources of lean protein: Chobani Greek yogurt has only 140 calories per cup and has a whopping 23 grams of protein! Liquid egg whites have only 25 calories per 3 TBS (the equivalent size to 1 egg) and 5 grams of protein! So make a 3-4 egg omelet and that's only 75-100 calories and 15-20 grams of lean protien! Add a little shredded cheese, and some herbs and YUM, you've got breakfast or a healthy snack! 

Tip of the Day 

Drink green tea! If you have a hard time drinking enough water, drink a cup of tea with breakfast, and another one before bed (caffeine free of course). It's full of antioxidants and is great for digestion. Plus it tastes yummy!

Food

Breakfast: Apple-cinnamon oatmeal and 2 HBE's

Lunch: "Skinny Sammy" and 2 HBE's

Snack: 1 banana, mixed mini bell peppers

Dinner: 2 peices of WW toast with fruit spread and 2 HBE's (basically my equivalent of breakfast for dinner) - I needed extra energy for my Insanity workout tonight :)

Post-workout snack: Isopure chocolate recovery shake 

Exercise

45 minutes of PURE INSANITY - cardio craziness!!

Thanks for reading all!