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Diet, Nutrition Therapy and Global Health
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Quality and quantity of food are important for sure but WHEN the food is eaten is important as well.
Having a long gap between one meal and the next one increase the risk of having big meals after such a long time and feeling low in energy because of the lack of nutrients.
The most important thing is that long gaps make your body slow down the metabolism and go into starvation mode, which means that your body will tend to store more in fat the next meal you'll have.
So how to find a routine?
Every day is different, but we can apply a very simple rule to obtain this:
Have a breakfast within one hour, doesn't matter what time do you wake up, even something small like a probiotic (Actimel zero% fat or Yakult Light or the own groceries brand, but in that case check the label to compare calories and sugars to chose the lower as possible). Other alternatives: Just a piece of fruit or just a glass of semi skimmed milk. After that, a meal or a snack every 3 or 4 hours, the point is to eat…
I would recommend a packet of four biscuits as an alternative for breakfast or half a packet for two snacks during the day.
You can find five packets per confection for £2 (sometimes with a discount up to £1) so that would be five breakfasts or ten snacks.
You can find different flavours like chocolate chips or honey and oats, both of them good in taste but the major benefit are the slow release carbs in these biscuits which give you energy for at least three or four hours which is enough to avoid snacking on something else and crave more food.
Plus the slow release carbs are helping to not increase your glycemic index too fast, giving you energy for longer.
To not confuse it with any other product from Belvita that could be higher in sugar and calories, for example the Soft Bakes.
Skimmed milk(red top) could be tasteless if you are used to have full fat milk (blue top) or even the semi-skimmed one (green top).
So I would like to recommend BOB milk (yellow top) if Milk is something that you would frequently use in your diet, we need to consider every amount in your teas or coffees as well, so not only breakfast.
Low caloric and low-fat milk like this could be used as a healthy snack with some cereals during the day or just a glass as a very quick alternative when you don’t have time to make breakfast or to break a long gap between one meal and another.
The taste it’s even better than the semi skimmed-milk but, the calories are like the skimmed milk. Extra tip: as a quick snack or breakfast, you can add Horlicks or Ovaltine LIGHT to make the drink more nutritious and tasteful, will be still lower in calories but definitely higher in vitamins and minerals.
Here’s a picture I took to help with the label, a good portion around 200ml contain 83 kcal and just 0.8 gr of…