1) How often should I be eating?
You need to eat every 2.45 -3 hours! Your metabolism is like a small fire. You don’t want it going out, you want the embers to be lit all day long. The goal is smaller meals 5-6 times a day. If you go 3 hours without eating, your body will store fat from the next meal.
2) Do you recommend any food programs?
First, I want you to start keeping a food diary of what you take in, and then start making better choices about your nutrition. This is key in your weight loss. You need to see what you are putting into your body. 9 times out of 10, we think we know what we are eating, but in truth, we don’t! So let’s get that food diary going, okay?
Make columns for: Protein, Carbs, Fat, Sugar, Fiber, and Calories so you can see what your body is really responding to. This is really important.
As a rule of thumb, I recommend taking in: 40% Protein 40 % Carbs 20% Fat
For more information, please click on Food Break Down
3) What’s a typical meal that you would recommend?
You always want to take in 6 small meals a day to keep your metabolism going. Here’s one sample day of good food choices:
Meal 1
1 Cup Special K
6oz Skim Milk
Meal 2
1 Zone Bar
Meal 3
3 Oz of Chicken or Tuna
Diced Celery, Spices
Fat Free Mayo
7 Reduced Fat Triscuits
Meal 4
11 oz Muscle Milk Light RTD
Meal 5
3 oz Chicken
Small Sweet Potato or 3/4 cup Brown Rice
1 Cup Green Veggies
1tsp Olive oil or 3 Fish oil capsules
Meal 6
1 Whole Egg and 3 Egg Whites
1 Piece Light Cheese
Spinach, Mushrooms, and Peppers can be added
More Meal Options:
4) Where can I go to eat out?!?
Here’s the bottom line, you are going to have the travel the narrow
road when it comes to choices of food. Can it be done? YES! But it will
require a little thought and work on your part.
You need to do your research before going out to eat and find out what is at that restaurant so you can make the best choices out there. Your life is about choices, you have the choice to eat food that align with your goals, or choose food that does not align with your goals. It’s up to you and I KNOW you can do this!It's about choices!
Here are some options I really enjoy:
Chilis: Weight Watchers menu
Applebees: Weight Watchers Menu
Subway
Quiznos
So into your local grocery store and the food bar is a GREAT choice!
Ruby Tuesdays
Chick-Fil-A ( grab the fruit and a grilled chicken breast)
O’Charley’s
To find out how many calories are in your favorite foods, check out www.calorieking.com
5) Do you eat healthy all the time?
Here’s what I do folks: I eat very strict 6 days a week (with the 40/40/20 food options), drink 3 Liters of water and work out 6 days a week as well, then 1 day a week I eat what I choose. It’s a great way to keep your eye on the ball and look forward to the splurge day!
6) Do you reccommend any supplements?
I can share with you what I take in daily, but please speak to your physician to comfirm what is best for you.
I take:
a) vitamins (liquid form)
b) minerals (liquid form)
c) calcium (liquid form)
d) flax Oil
e) fish oil
Have more questions for Lauren Lucille? Email me at ExerciseYF@yahoo.com.
*Lauren Lucille Garner is not a nutritionist. You should consult your physician before beginning any exercise or diet program.
I believe in Exercise your Faith...but more, I believe in my Lord and his power to finish the work he started in us all! Join us, shed the layers in your life, shed the pounds, and shine like the stars in the sky!" -- Lauren-Lucille