Hi everyone,

We all know that eating a balanced diet full of fresh fruits, vegetables, lean meats, whole grains, good fats, and little (or better yet) no processed foods, is a huge component to a healthy life.

We have also been told over and over that portion size is a big key for aquiring and maintaining a healthy weight.

But did you know that the TIMING of your meals and the TIMING of certain food components such as Carbs and Protein can take you to the next level?

Just by making a few simple adjustments to your diet can take your body to the next level.  So what are a couple of these tricks?

1.  Eat your whole grains only in the morning and after a workout...you will burn them off faster at these times.  It is never a good idea to cut Carbs completely out of your diet...they are essential for heart health, energy levels, great workouts, etc.

2.  Eat protein BEFORE and AFTER a workout (I call this a workout sandwich).  By doing this you will help your body develop lean muscle faster.  Protein is the building block to develping lean muscle mass (lean muscle is crucial for weight loss, overall strengh, injury prevention, etc.)

If you are starting out on a new weight loss plan it is best to start with small adjustments to your lifestyle first.  You won't feel overwhelmed and will be much more likely to stick to a plan long term if you do so.  The food timing tricks are great for individuals that have already been eating a healthy diet, exercising, and simply want to take things to that next level. 
If you fit into the later category - wanting to take things to the next level, try these few tricks out for about 1 month and see the amazing results you will get.  I'd love to hear about it!!

Ang

Hi everyone!  I received this email early this week and thought it might help some of you out too!  I get this question quite a bit...eggs are a great breakfast option but not everyone's stomach tollerates them (especially in the morning).

Q:
Hi Ang!
I was wondering if you could help out with a breakfast alternative to eggs.  Something that would have just as much protein and keep you full with maybe some carbs to go with it.  I love having eggs, but have been getting an upset stomach from them lately, and would love an alternative that would be just as beneficial.  Thank you!

A:

Eggs really are a wonderful source of protein in the morning...but if your stomach is saying "no thanks" then it is time to either take a break from the eggs for a while or simply change to some other alternative.  Here are a few alternatives:

1.  Try Greek Style Yogurt and sweeten it with either stevia or berries.  (Greek Style yogurt has 2X the Protein of regular yogurt!...and then you get your carbs from the berries)  You could add Bran Buds to the Yogurt instead of berries as another carb alternative...and loads of fiber.

2.  Simple Cereal and Milk (but go with a high fiber cereal with less than 4g of sugar/serving...Fiber 1, Bran Buds...all great options.  Don't get fooled by the marketing on the front of the box.  They might say high fiber, Omega 3, low in fat, Health Check, Heart Smart, etc but if the box has more than 4g of sugar, put it down!  And did you know that 1 Cup of milk has the same amount of protein as 2 eggs!

3.  Try Protein Powder.  There are a number of options out there but I recommend something tastless so that you can put the powder in anything for extra protein and not really notice.  Any Whey by Optimum Nutrition was recommended to me and I really like it.  A smoothie recipe I enjoy is:

1 scoop of protein powder
1/2 Cup peaches
1/4 Cup Almond Milk
Ice
Add water as desired if you do not like a thick smoothie

Note:  if you simply do not like protein powders then you could try egg beaters instead (as long as your stomach can tollerate it)

4.  Try an english muffin with cream cheese and smoked salmon (again, it provides you witht the protein and the carbs you are looking for...plus some good fat that will keep you feeling full)

5.  Meat?!  Not everyone likes to have meat in the morning...but a a few slices of turkey bacon or regular bacon (they are often the exact same in terms of calories/fat/sodium)...again marketing at its best, can keep you feeling full until your mid morning snack.  One of my favorites is a breakast BLT:

1 Slice of Whole Grain Toast
3 Slices of Turkey Bacon 1/2 Tomato slices

And I will usually add 1 small glass of milk to this option just for a little extra protein.  Note:  this is portion for someone my size/gender...you may need to alter these protions for your own particular body type/gender/caloric needs.

Whew, ok I hope that this helps out a bit!  As you can see there are lots of options out there...it is just a matter of finding one that you enjoy.