An email from Fit Day explained that not all calories are created equal even if 200 calories is 200 calories.
For example, fiber rich food: fruits, vegetables, whole grains and beans all require a lot of chewing. This slows the consumption process down. In addition, healthy fiber rich foods keep you full longer.
Protein takes a long time for your body to break down. It also makes you feel full longer which curbs your appetite and stabilizes blood sugar levels.
Fats are the necessary evil..oh they really aren't that evil if you eat the right kind. They satisfy the body. Healthy unsaturated fats help to deliver nutrients efficiently to your cells, keeping you feeling good.
Beware of those liquid calories. While you can create some pretty healthy smoothies and such, they won't keep you satisfied and full as long as if you were able to chew your food.
- Balance out your nutrients.
- Practice portion control.
- Analyze food for nutrient dense calories and not empty calories.
These practices will ensure you maintain a healthy weight and healthy body.
DEAR RUNNING DIARY:
I think I pushed it over the limit in my speed training this week.Â As I ran on the treadmill at marathon pace, my hamstring PINGED me.Â Ok, let's be honest.Â I WAS going faster than my marathon goal paceÂ BÂ U U T T TÂ it was on the treadmill and aren't you suppose to run faster on the treadmill WITH an incline to mimic road pace?Â I thought so.Â The infamous "PING" didn't happen until mile 8 but when I continued the run outside for a 4 mile cool down, that PING got more frequent and more severe each time.
I was a good little runner when I got home because I put my leg on ice.Â As for the rest of the day, my left hamstring didn't neglect to remind me what I had done earlier in the day.
So dear running diary, I'm hoping you will remind me that when I get 3 weeks out from a race and I begin to think pushing the envelope is worthwhile, you will magically reveal those pages and remind me of what will happen if I don't proceed with care.
A Bon Appetit International Recipe suggestion and what a terrific suggestion it was.
A healthy and filling salad that refreshes as well as fills.
2 TBS Extra Virgin Olive Oil
Â½ TBS ground Cumin
1 15 oz can Chickpeas, drain and rinse
2 medium cucumber, peeled , seeded and diced
Â½ cup chopped fresh parsley
Â¼ cup thinly sliced sun dried tomatoes packed in oil
Â¼ cup fresh lemon juice
1 tsp minced garlic
pinch crushed red pepper flakes
salt and black pepper to taste
Combine the oil and cumin and set aside.
In a salad bowl, add the chickpeas, cucumber, parsley, tomatoes, garlic, salt and pepper and red pepper flakes. Toss with the lemon juice then top with the oil and cumin mixture. Serve at room temperature.
Let's not forget, it's nutritious too!Â Enjoy.