Nature is waking up from the long winter, and it is the perfect time for you to come out of hibernation and activate your energy. Boost your energy level with one simple habit: eat five small meals a day, comprised of longevity-enhancing foods. Practice consistently and by the end of March, it will become a new healthy habit that will serve you for years to come!
This is the third habit in the 2011 Longevity Program, a yearlong plan of monthly activities that come from the habits of centenarians from around the world. The idea of this program is that by choosing a simple activity and doing it every day, you will gradually develop 12 new healthy habits by the end of the year. Would you like to do the whole year program? Look at my previous Yahoo! Blog “The Longevity Resolution: Live to 100”.
If you are interested in a more formal longevity program, check out my new book Secrets of Longevity 8-Week Program, a journal that will transform your health and lengthen your years.
March’s Habit: Eat 5 smaller meals every day
Here’s why: In Western culture, we usually eat three square meals a day, but eating smaller meals five times a day may actually be better for your long term health. Five meals a day delivers a steady stream of nutrients, blood sugar, and energy to your body all through the day. Additionally, eating smaller portions at each meal is less taxing on your digestive and metabolic systems, and reduces your risk of heart disease. When you restrict your food intake for each meal but pay attention to nutrition, your body becomes more efficient and effective, better able to absorb nutrients and less burdened by the work of eliminating toxins--which can improve your overall energy. One more thing to consider: eating steadily through the day makes you less susceptible to the mid-day hunger strike that leads to a fast-food frenzy.
The trick is to keep the meals fairly small; in general, portion your meals to what you can fit into a single cupped hand. Also, when you eat your daily protein and fat at the start of your day, you tend to lose weight and have more energy; conversely, eating the same things at dinner tends to increase your chances of weight gain and heart disease. Keep your last mini-meal to 7pm if possible.
Which Foods to Choose?
When you eat five small meals today, it makes a difference what you put in your body. Instead of eating foods that give you a quick rush of energy in the form of simple sugars, choose foods that have a more sustainable energy content. Where simple sugars will quickly burn out and leave you depleted, these foods will nourish your health as they increase your energy level.
• antioxidant-rich berries, especially blackberries, blueberries, cranberries, raspberries, and goji berries
• beans and legumes, especially black beans and mung beans
• chlorophyll-rich foods, including barley-grass juice, chlorella, spirulina, and wheatgrass juice
• leafy greens, especially collard greens, dandelions, kale, and spinach
• various mushrooms
• nuts and seeds are rich in energy-boosting iron and magnesium, especially almonds, pumpkin seeds, sunflower seeds, sesame seeds, and cashews
• whole grains like amaranth, barley, bulgur, quinoa, brown rice, and oatmeal
• squash of all kinds
• sweet potatoes and yams
• chicken, meat, fish, and shellfish in moderation--about 4 ounces, or the size of a deck of cards each day
• herbs like bay, cilantro, dill, garlic, ginger, onions, oregano, parsley, peppermint, rosemary, scallions, and sage
Reward Yourself
If you eat five smaller healthy meals almost every day, come up with a way to reward yourself. You will be more likely to follow through with your goal when there is an added perk in sight.
Stay on track
To stay on course, ask yourself these questions each day. Keeping a written record of daily answers will help you stay motivated.
• Are you eating five smaller meals of longevity foods every day? How has the experience been?
• How do you feel today compared to the previous day? Look at your overall energy level. If you feel more energetic, it is an indication that you are digesting efficiently and absorbing more of the energy-giving nutrients in your food.
• What obstacles are keeping you from eating in this way every day? What can you do to resolve these issues?
Make it happen! An answer for every excuse
• Miss a day? If you miss a day or two, do not think it means you are a failure! Forgive yourself and consider the reasons for missing a couple days. What could you do differently? Then, recommit and continue where you left off. Don’t ever give up!
• No time. It can seem daunting to eat five small meals a day when you are struggling to prepare just two or three for yourself on a normal day. However, remember that many of the meals can be as simple as a handful of nuts and berries or hummus on multigrain toast. Also, preparing ahead can help. Make big portions of a soup or stew, packed with veggies like squash, greens, mushrooms, and broccoli. Freeze some in single-sized portions for an easy meal later. Change it up by eating as a soup one night and spooning over rice the next day. You put in the time up front, but have some simple meals for later.
• Too expensive. There is a commonly held belief that eating healthy food is more expensive. First, consider which will cause you more costly health problems down the road: wholesome foods or grab-and-go packaged foods? Wholesome fruits, veggies, and grains may cost more now than a burger, but you are investing in your long-term health--and having more energy now! Also, the concept of five smaller meals means that you are eating less, which should translate to some savings.
• Work gets in the way. Some workplaces may not be conducive to eating this way. However, you may be able to slip an extra small meal in during your workday, such as a handful of trailmix. Or what about an energy-enhancing juice? Mix a powder of chlorella, spirulina, kelp, wheat grass, or barley grass into water, juice, or green tea for an energetic boost you can sip while you work.
On March 31: If you have been practicing eating in this way every day, it is likely that you have created a new habit. Keep up the good work and stay tuned for April, which builds on this month of nutrition and will feature foods that increase immunity! Look for my monthly articles to guide you through a healthy and happy 2011.
You can find many more ways to live to 100 in Secrets of Longevity: Hundreds of Ways to Live to Be 100, which is now available on Kindle.
I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!
—Dr. Mao
This blog is meant to educate, but it should not be used as a substitute for personal medical advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.
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