dietician

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How many times a day should I eat?

One of my frequently asked questions is, “How many times a day should I eat?”  I’ve got the answer for you!  Research shows it’s ideal to eat at least 3 times per day and then the rest is up for you to decide.  Eating at least 3 meals a day is ideal for managing appetite hormones, metabolism, and hunger.  There is no research to support whether snacks are necessary for weight control.  For some people, eating snacks causes them to overeat because they snack on cookies, chips, and soda.  For others, snacking is necessary because they don’t like to eat big meals.  That’s where personalization comes in.

How many times a day should you eat? It’s up to you!

My suggestion is to keep a food journal and track your mood and energy level based on your meals and snacks.  See if you do better with 3 snacks and 3 meals or just 3 meals (or anywhere in between). 

To take it a step further, pay attention to how the snacks and meals make you feel. Do some snacks weigh you down and others energize you?  Does eating big meals make you feel sleepy or satisfied?  Pay attention to trends and use that to guide you in how many snacks and meals are ideal for you.

And if you need help with your meal plan after that, check out my services to see which is the best fit for you.

Please share: do you prefer to snack or not to snack?

The Most Nutritious Food
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The Most Nutritious Food

A client asked me the other day, “what is the healthiest food to eat?”  What do YOU think the answer is?  I said, “Beans.”  Beans are one of the most nutritious foods for a few reasons:

  1. They are a good source of complex carbohydrates.  That means they are digested slowly and will give you a nice steady stream of energy. 
  2. They are a good source of protein.  Protein is essential for strong muscles, a healthy immune system, and hormone balance.  It also keeps you fuller longer.
  3. They are a good source of fiber.  Fiber also keeps you fuller longer and keeps your bowel movements regular.

Beans are inexpensive and versatile.  They can be added to salads and soups, main dishes, side dishes, and even desserts!

Please share: what are your favorite ways to eat beans?  What would you say is the most nutritious food?

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Are you burned out? There’s an App for that.

I know you’ve felt it before…you dread getting up in the morning and dragging through one more day.  Burn out is real.  And it can take a toll on your health: it is associated with heart disease, insomnia, obesity, and anxiety.  Can you relate?  If so, check out this infographic from Happify. 

Click here to see the infographic from Happify: Experiencing burnout? Here’s how to recover

If you recognize any of the symptoms of burnout listed on the graphic, I encourage you to download the Happify app. It’s a great tool to improving your mental health—which then trickles down to physical health.   And then, talk to me.  Let’s figure out how we can change your diet and exercise routine to alleviate any symptoms you are experiencing.

Please share, what are the signals and signs when you are feeling burnout?