Week 1 on The Healthy Weight Journey

During my first years in college, I would eat 1 to 2 huge meals a day!
 Eventually, I learned that eating several small meals was a better way
 for me to manage a healthy weight.

Eating 5-6 small meals throughout the day helps when trying to lose weight because it:

• Provides a constant energy supply. Small but frequent meals will improve your energy level. With more energy, you can have a more productive day and a better workout!
• Decreases chances of overeating.The small meals will help control your appetite throughout the day. This will prevent you from getting super hungry and overeating. 
• Increases metabolism. Since your body is continuously getting food, your body's metabolism increases  and you burn more calories. 

Example of 1 day of eating 3 meals and 2-3 snacks 

     8-9 am: small whole wheat bagel (not jumbo), 1 tbs peanut butter, 1 cup                       coffee w/ almond milk

     10-11 am: 1 fruit

     12-1 pm: chicken salad w/ non creamy dressing

     3-4 pm: 20 almonds

     5-7 pm: salmon, 1 cup cooked veggies, 1/2 cup cooked brown rice

     9-10 pm (2hrs before bed): 1/2 cup greek yogurt w/ cinnamon

As you can see, when I say eat 5-6 times a day, I do not mean eat 5-6 full meals a day! I made that mistake when I changed to eating throughout the day. I ate  5-6 whole meals a day! Even though I was eating healthy, I gained weight because I was eating way more calories than my Basal Metabolic Rate, the amount of calories your body needs to function in one day. You can check your BMR too! Click Here!

Myth Buster

1.) Skipping meals will help you lose weight. 

Wrong!

Skipping meals will put your body in STARVATION MODE. Since your body thinks you are starving, your body will cling on to your fat as an attempt to store energy.  However, if you are consistent in eating throughout the day, your body learns to trust that you will always provide it food. As a result, your body will not worry about storing energy and start using the food, increasing your metabolism! Yah baby!

2.) Eating 5-6 meals a day is the only way to lose weight.

Nope!

Even though eating 5-6 meals a day has its benefits, it is not for everyone. Such as people who are emotional eaters, have busy schedules, or just have a hard time stop eating once they start.  Eating 5-6 times a day worked for me because I love to snack and eat different kinds of food. However, I can imagine how hard it would be to eat every 3 hours if you have a hard time controlling how much you eat. Ultimately, what matters the most is that you eat less calories than you burn in a day! 

I have a healthy surprise for you!

I am such a big fan of sweets and cannot imagine not eating them! This is why I made a healthier version of my favorite cookie in the world! Oatmeal Chocolate Chip! Simply by substituting butter with olive oil, sugar with stevia, and white flour with 100% whole wheat flour, I lowered the calories of one cookie from 255 calories to 155.5 calories and also increased the nutritional value! Yay! But wait! This does not mean you can eat more cookies! Remember... eat everything in moderation. Go ahead and give the recipe a try! Why not take it to your next holiday party. You will be doing everyone a favor by bringing a healthier but still super yummy dessert! = D

Not so Guilty Oatmeal Chocolate Chip Cookies

1 1/2 cup oatmeal oats

2/3 cup 100% whole wheat flour

1/4 cup brown sugar

1/4 cup olive oil

1/4 cup semi-sweet chocolate chips

1/2 tsp stevia

1/2 tsp vanilla extract

1/2 tsp baking soda

1/2 tsp baking powder

1/2 tsp ground cinnamon

1 egg

155.5 per cookie

1.) Pre-heat oven to Bake 350.
2.) Mix egg, vanilla extract, and olive oil together.
2.) Add sugar, stevia, baking soda, baking powder, cinnamon, chocolate chips and oatmeal oats.
3.) Scoop 1 tbs of cookie dough onto baking sheet. Should make 1 dozen cookies. 
4.) Leave cookies in oven for 8-10 mins. 
5.) Let it cool for 5 mins.
6.) Now its time to enjoy a delicious cookie with some almond milk! YUM!

I love to bake and eat sweets. Yes that is a dangerous combination but with moderation and healthier alternatives, I can still live a healthy lifestyle without giving up the things I love! Now lets start off the holidays with a healthy mind and body! You are in control of your life and you can make the changes to live the life you want. Remember, you are a Healthy Babe! 

Love,

Cindy Kimmi