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This Is What A Perfect Day Of Eating Looks Like According To Dietitians | Diet | HEALTH1USA

This Is What A Perfect Day Of Eating Looks Like According To Dietitians | Diet  | HEALTH1USA


[Music] this is what a perfect day of eating looks like according to dietitians one 6:30 to 7:00 a.m. wake up drink a glass of lemon water before you put coffee tea or food into your body it’s best to first break your fast with a glass of water with lemon says ashley koff Road a registered dietician based in Washington DC when you sleep your body isn’t just abstaining from food but from water too because many vitamins are water-soluble having a glass before you eat will help your body better absorb nutrients from food the acidity of the lemon helps rebalance your digestive tract by making it alkaline allowing good bacteria in your intestines to thrive and facilitate optimal nutrient absorption to 7:00 a.m. go for a short walk this point in the morning is your ideal fat-burning window a life out of cardio soon after you wake up and before you eat a 20-minute walk with the dog jumping jacks or running up and down stairs in your home taps into your body’s energy reserves the idea as to fit in some easy activity and try to eat within an hour or so of waking up 3 7:30 a.m. eat breakfast oatmeal as one of the best foods you can enjoy for breakfast it’s high in fiber and has a decent amount of protein to keep your hunger levels in check your body digests the fiber slowly so you stay full for a couple of hours enjoy 1/2 cup of oats with fresh fruit or prep overnight oats for a delicious pudding like texture for protein at a glass of fat-free milk yogurt or a hard-boiled egg topping your oats with some nuts like almonds or walnuts add some healthy fats and a satisfying crunch too for fruit alpert recommends 1/2 cup of mixed berries for vitamins and antioxidants and more fiber for 9 a.m. drink another glass of water you know you’re supposed to drink multiple glasses of water a day but it’s better to sip a little water all day long instead of chugging a giant glass when you suddenly feel parched if your tongue feels dry to the touch or your pee as bright yellow you’re dehydrated 5 10 a.m. stretch and walk get up stretch and stroll every hour 2 hour and a half walk over to a co-workers desk instead shooting off an email or sending a message via slack or take the stairs when you head to another floor in your office 6 10:30 to 11:00 a.m. have a small snack it’s best to eat every 3 to 4 hours to keep your energy up and avoid big mealtime binges for fiber and protein try an apple with a string cheese or a handful of nuts especially if you didn’t have them at breakfast they’re the perfect take a long snack they don’t bruise in your purse and they’re easy to eat anywhere Greek yogurt with some berries as also a great option take small bites and try to drag out your snack for as long as possible ideally 10 to 15 minutes research shows that the more chewing you do the more nutrients your body absorbs calorie estimate 150 to 300 calories 7 11:30 a.m. to noon take any vitamins and stretch finish your glass of water refill it and take your multivitamin then get up and stretch at your desk staying active will keep your energy up so you’re not tempted to snack out of boredom or fatigue plus some movement before lunch jump-starts your digestive system 8 over 1 to 1:30 p.m. eat lunch making time to eat your lunch away from your computer will help you savor every bite of your meal here’s how to build a better salad that’ll fill you up start with dark leafy greens and pile them high with a mix of colorful veggies protein and good for you fats add tomatoes carrots peppers and mushrooms for a healthy combo of vitamins minerals and antioxidants for satisfying healthy fats and lean protein consider topping your salad with 1/4 cup of avocado and 1/2 cup of tuna fish grilled chicken turkey beans or lentils calorie estimate 400 to 500 calories 9 2 p.m. drink more water and go for a walk step away from your computer for a quick break and go for a walk the fresh air and sunshine will boost your spirits and stop you from overeating because of a bad mood 10 3:30 to 4:00 p.m. have an afternoon snack almost everyone needs to snack between lunch and dinner for a fiber protein mix try a 6 ounce yogurt and a handful of high-fiber cereal or have a banana with a tablespoon of natural peanut or almond butter having an ounce of dark chocolate 70% cacao is also a good choice it’s packed with polyphenols a type of antioxidant shown to help lower blood pressure keep your brain sharp and more calorie estimate 150 to 250 calories eleven-sixths to 7 p.m. do a pre-dinner activity if you didn’t walk in the morning now is a good time to squeeze in some exercise 12 7:30 p.m. make dinner our experts recommend starting your meal off with soup research has shown that people who eat soup as the first course end up eating less overall at a meal for an on fish option try turkey meatballs have a glass of water with dinner a four ounce glass of wine with dinner as fine from time to time to calorie estimate 400 to 500 calories 13 9:30 p.m. enjoy dessert wait an hour or so after dinner for enjoying a nighttime snack or dessert a few options a tablespoon of dark chocolate drizzled over 1/2 cup of berries apple slices with honey or nut butter or orange juice ice pops calorie estimate 100 to 150 calories 14 10:30 to 11:00 p.m. go to bed aim to get 7 to 8 hours of sleep a night anything less than that increases your risk for a host of health problems including weight gain diabetes high blood pressure and more not to mention being sleep deprived will make you feel more tired frazzled and likely to overeat the next day drink another glass of water shortly before bed and give yourself plenty of time to wind down with a calming routine such as taking a relaxing bath or reading in bed if you have trouble sleeping try one of these simple sleep strategies [Music]

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