Is snacking healthy? Should you snack? If you find you are chronically grazing on many small meals throughout your day because of excessive hunger, you can likely blame imbalanced blood sugar and not eating for satiety. In this post we talk about snacking along with some healthy snack ideas for when a gap snack might be necessary.
Is Snacking Healthy? Should You Snack?
Let’s talk about snacks baby. Let’s talk about you and me. Let’s talk about all the good things and the bad things, that may be. Let’s talk about snacks! hahah. Sorry. I digress. Seriously though. Determining what to eat is challenging enough of a question, but add to that, the question of when and how often to eat – this adds a whole new additional layer of unanswered inquiries and confusion for many.
Smaller More Frequent Meals Helps Boost Metabolism, Right?
While convention nutritional advice long touted 5-6 small meals throughout the day as a means to increase your metabolism and encourage fat loss, this antiquated approach doesn’t look at the full scope of our day and what is actually happening in the body with every snack or small meal. For so long, many “experts” believed the idea that many small meals is theoretically “stoking the metabolic fire,” while less frequent meals “slow your metabolism.” The thought process was that eating many small meals keeps your metabolism plugging away at a high rate for the entire day, helping you burn more fat. Conversely, it was thought that going too long between meals slows down your metabolism, so that when you do eat, your body is sluggish to respond to the caloric load and you end up storing it as fat.
Sounds pretty smart, right? But, guess what, it’s just not true. There isn’t any science to support it or research that proves smaller, more frequent meals has any metabolic advantage.
What we do know, as research has shown, the more you eat the more insulin your body releases, and this constant output of insulin interrupts the intended flow of blood sugar.
With every meal there is a rise in our blood sugar (which is just the amount of free glucose in our bloodstream) then a release of insulin follows. With lots of small meals through the day that means a blood sugar rollercoaster of highs and lows that can cause additional cravings, fat storage, mood changes, irritability and more.
Besides that, with every meal or snack that we eat, our body has to begin the process of digestion, this takes energy and time, as your body is breaking down the food into usable molecules that are absorbed by the body and utilized appropriately. This process takes energy away from other repairs and tasks your body should be doing. Anything we eat that the body cannot absorb or use in some capacity is then stored as fat. Whenever we snack this stops the process of our body using stored body fat in between meals.
The goal is to instead build a day with more steady blood sugar by getting enough fat and protein at every meal to reach satiety and not solely relying on refined starchy carbs and sugar for quick hits.
The list of health benefits of MCT Oil or medium-chain triglycerides, a type of fat, includes fat loss, appetite suppression, increased energy, improved cognition, improved athletic performance, to name a few. Read on to see why I use it, how it differs from coconut oil, how to take it and more!
A balanced, nutrient-dense diet rich in healthy fats is essential to us being our very best! Every single cell in our body needs fat to function, most especially our brain cells. Our brain is actually the fattiest organ in our body at over 60% fat. You already know my feelings on the importance of healthy fats in a well-balanced, nutrient-dense whole foods diet, but you can read more about the Benefits of Healthy Fats.
At this point I have to imagine you’ve heard the buzz surrounding MCT Oil. One of the quickest sources of clean fuel for both the body and the brain, MCT oil is hands down one of the best ways to power up your performance or kick start a nutrition program.
What is MCT Oil?
“MCTs” are medium-chain triglycerides, a form of saturated fatty acid that has many health benefits, ranging from improved cognitive function to better weight management. MCTs are a type of fat that can be readily used for energy by your body and do not have to be broken down before use. They are precursors to ketones and help your body burn fat instead of burning carbs. Ketones are one of the brain’s two primary fuel sources, and also a vital source of ATP energy for the body. ATP energy is what allows every single muscle in your body to move. While ketones from fat, rather than glycogen from carbohydrates, are the primary source of fuel for those on a ketogenic diet, but you don’t have to fully go keto to benefit from MCT oil and ketones.
MCTs get their name because of the length of their chemical structure. All types of fatty acids are made up of strings of connected carbon and hydrogen. Fats are categorized by how many carbons they have: short-chain fats (like butyric acid) have fewer than six carbons, medium-chain fats have between 6–12 carbons and long-chain fats (like omega-3s) have between 13–21.
Most fats consumed are taken into your body then must be mixed with bile released from your gallbladder and acted on by pancreatic enzymes to break it down in your digestive system. Medium-chain fats are digested easily and once they reach your intestine they are sent via the bloodstream directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. MCTs even pass the blood-brain barrier to supply your brain with an instant boost of energy. MCTs are absorbed more quickly than longer chain fats, as there is less work for the body to do, in breaking down the carbon bonds, meaning they can be used quicker as fuel, rather than being stored as fat.
Medium-chain Fatty Acids May Help With:
It came to my attention recently that I have never fully shared my story and my journey here on Tasty Yummies about why I eat gluten-free. I also have never shared some of the “before” photos of me prior to fully changing my diet 3 years ago when I adopted a lifestyle of clean-eating and a diet free of processed-foods and other junk. As much as I enjoy seeing the visual changes from other peoples’ journeys , I have put off sharing my own, for fear of embarrassment and I guess, shame. I have lost the weight, I am healthier than ever, but there is something about seeing photos of myself from before, that is still somewhat painful. I wasn’t obese, many people would hardly call me fat. However, I felt terrible and I was crazy unhappy both in how I felt and how I looked. It is still hard for me to look back at myself at that time. I guess I have needed a few years to pass, just so I could deal with it all and be OK enough with my journey to share it; weight-loss photos and all.
(The purpose of this post is NOT to say that I lost weight by going gluten-free! On the contrary, that was hardly the case and initially I was at my heaviest when I went gluten-free. PLEASE read the entire post!!)
This photo, from my surprise 30th birthday party, was what changed it all for me. I saw this photo and I couldn’t believe that was me. I wanted a change.
Read the rest of this entry »
Something that has been very important for my body during this 7-Day Spring Cleanse, but has also been a part of my daily routine for a few months now, is drinking warm lemon water. I have started (almost) every day with a glass of warm lemon water and it has made a huge differences for me. Warm lemon water in the morning helps kickstart the digestion process for the day. According to Ayurvedic philosophy, choices that you make regarding your daily routine either build up resistance to disease or tear it down. Ayurveda invites us to get a jump-start on the day by focusing on morning rituals that work to align the body with nature’s rhythms, balance the doshas and foster self-esteem alongside self-discipline.
There are many health benefits of lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances–notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene–that promote immunity and fight infection.
HOW TO DO IT:
You should be using purified water and it should be lukewarm not scalding hot. You want to avoid ice cold water, since that can be a lot for your body to process and it takes more energy to process ice cold water than the warm. Always use fresh lemons, organic if possible, never bottled lemon juice. I squeeze 1/2 a lemon with each glass and I drink it down first thing before I eat a single thing, or workout, etc.
BONUS: try adding freshly grated ginger or a little cayenne for a boost.
10 Benefits to Drinking Warm Lemon Water Every Morning
1) Aids Digestion. Lemon juice flushes out unwanted materials and toxins from the body. It’s atomic composition is similar to saliva and the hydrochloric acid of digestive juices. It encourages the liver to produce bile which is an acid that is required for digestion. Lemons are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract. The digestive qualities of lemon juice help to relieve symptoms of indigestion, such as heartburn, belching and bloating. The American Cancer Society actually recommends offering warm lemon water to cancer sufferers to help stimulate bowel movements.
2) Cleanses Your System / is a Diuretic. Lemon juice helps flush out unwanted materials in part because lemons increase the rate of urination in the body. Therefore toxins are released at a faster rate which helps keep your urinary tract healthy. The citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.
3) Boosts Your Immune System. Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure. Ascorbic acid (vitamin C) found in lemons demonstrates anti-inflammatory effects, and is used as complementary support for asthma and other respiratory symptoms plus it enhances iron absorption in the body; iron plays an important role in immune function. Lemons also contain saponins, which show antimicrobial properties that may help keep cold and flu at bay. Lemons also reduce the amount of phlegm produced by the body.
4) Balances pH Levels. Lemons are one of the most alkalizing foods for the body. Sure, they are acidic on their own, but inside our bodies they’re alkaline (the citric acid does not create acidity in the body once metabolized). Lemons contain both citric and ascorbic acid, weak acids easily metabolized from the body allowing the mineral content of lemons to help alkalize the blood. Disease states only occur when the body pH is acidic. Drinking lemon water regularly can help to remove overall acidity in the body, including uric acid in the joints, which is one of the primary causes of pain and inflammation.
5) Clears Skin. The vitamin C component as well as other antioxidants helps decrease wrinkles and blemishes and it helps to combat free radical damage. Vitamin C is vital for healthy glowing skin while its alkaline nature kills some types of bacteria known to cause acne. It can actually be applied directly to scars or age spots to help reduce their appearance. Since lemon water purges toxins from your blood, it would also be helping to keep your skin clear of blemishes from the inside out. The vitamin C contained in the lemon rejuvenates the skin from within your body.
6) Energizes You and Enhances Your Mood. The energy a human receives from food comes from the atoms and molecules in your food. A reaction occurs when the positive charged ions from food enter the digestive tract and interact with the negative charged enzymes. Lemon is one of the few foods that contain more negative charged ions, providing your body with more energy when it enters the digestive tract. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.
7) Promotes Healing. Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage. As noted previously, vitamin C also displays anti-inflammatory properties. Combined, vitamin C is an essential nutrient in the maintenance of good health and recovery from stress and injury.
8) Freshens Breath. Besides fresher breath, lemons have been known to help relieve tooth pain and gingivitis. Be aware that citric acid can erode tooth enamel, so you should be mindful of this. No not brush your teeth just after drinking your lemon water. It is best to brush your teeth first, then drink your lemon water, or wait a significant amount of time after to brush your teeth. Additionally, you can rinse your mouth with purified water after you finish your lemon water.
9) Hydrates Your Lymph System. Warm water and lemon juice supports the immune system by hydrating and replacing fluids lost by your body. When your body is deprived of water, you can definitely feel the side effects, which include: feeling tired, sluggish, decreased immune function, constipation, lack of energy, low/high blood pressure, lack of sleep, lack of mental clarity and feeling stressed, just to name a few.
10) Aids in Weight Loss. Lemons are high in pectin fiber, which helps fight hunger cravings. Studies have shown people who maintain a more alkaline diet, do in fact lose weight faster. I personally find myself making better choices throughout the day, if I start my day off right, by making a health conscious choice to drink warm lemon water first thing every morning.
Do you drink warm lemon water every morning? What are your favorite benefits?
I always zest my lemons before I juice them for my daily warm lemon water. I keep a container in the freezer and I just keep adding to it. It’s great to toss into pasta dishes, in salad dressings, etc.