New posts coming soon! Hang in there! I spent half my day deleting spam instead of writing! In the mean time, what would you like to learn more about? What else would you like to see on this site?

~HealthyGirl

5 Small Meals a Day for Weight Loss?

The diet world has been buzzing for years about breaking up your meals into 5 or 6 small meals a day to speed up your metabolism…which would inadvertently help with weight loss….but does it really work? The idea makes sense, as rationing your food usually helps you survive longer if you have a limited amount of food. However, leading research is actually suggesting this common weight loss tip has no effect!

Even current research like the recent Australia study which followed 179 obese Australian men and women is showing that eating the same amount of food in smaller portions has no effect on your metabolism. You are still ingesting the same amount of calories, and you are still absorbing them the same way. Here are some metabolism studies that I have found on pubmed:

Thermogenesis in humans after varying meal time frequency

Snacking patterns influence energy but not BMI

What does this have to do with portion size?

Portion size is still very important for weight loss. This study is simply saying that eating X amount of calories in small portions throughout the day or in 3 regular meals will have no in your weight loss journey. If you are trying to lose weight, remember portion size still needs to play a HUGE part in your nutritional habits.  Here are a few tips to remember:

  • Eat your food slower to help recognize when you are full sooner
  • Take time to sit down and focus on your meals to avoid mindless eating
  • Take snacks in small bowls or plates to avoid eating more than you meant to
  • Drink plenty of water throughout the day, especially before meals
  • Switch to whole wheat whenever possible, and stay full longer
  • Try to make half of every meal rich in fruits and vegetables.

Then How Many Meals Should I Eat a Day?

This is up to you and your lifestyle. If you are hungry often and tend to over eat, five small meals a day might still be the better option. It could help by preventing you from overeating due to feeling “starved.” However, if you have a busy lifestyle like many of us do these days, your typical 2 to 3 meals a day is perfectly fine for normal diets and those focused on weight loss.  Studies are still pointing to breakfast being an important tool for a healthy nutrition plan,  for energy and weight loss , so be sure not to skip breakfast!

~HealthyGirl

Do you know of any studies that support or refute this claim? Comment Below!

Homemade Chicken Pot Pie

This is a great “hardy meal” that still has that low fat, high protein density to keep you full and satisfied. I love this recipe because it gives you that “home cooked meal” feeling, without overloading on the fat. This recipe is also super easy and quick for those busy people out there.

Makes  one  9” pie, serves 6

Ingredients:

  • 2 frozen pie crusts (or the rolled up pie crusts, if you have a pie pan already handy)
  • 2 cans of cream of chicken soup (98% fat free version)
  • 1 bag of frozen mixed veggies*
  • 2 chicken breasts

Directions:

Preheat your oven to 350oF. Cook chicken breast thoroughly. I like to put two breasts in a crock pot with water. This allows the chicken to pull apart easily, and I’m still fascinated with the “Throw stuff in a bowl and hours later it is magically cooked” concept. Cooking the chicken in the pan is perfectly fine too. Either way, make you’re your chicken is cooked thoroughly then cut it up into small pieces. Steam the veggies in the microwave as directed. In a big bowl, mix the chicken pieces,  cream of chicken soup, and mixed veggies until evenly distributed. Pour the mixture into one of the pie crusts. If you have a second pie crust in a tin pie pan, peel it out of the pan, and lay the dough on top of the other filled pie. Pinch the two crusts together all the way around the edges.  Poke 4-5 holes in the center of the pie for ventilation. Bake for 30 minutes or until the edges reach a golden brown consistency.

*Note: you can use a can of mixed vegetables, however, I find this to be pretty salty, so I would recommend rinsing the veggies in a strainer to help reduce the salty taste.

This recipe can also be used in to make four little personal pies. You can use Pillsbury rolled pie crusts for tops if they don’t come with their own. Just re roll each crust into 2 flat lids.

Enjoy your homemade chicken pot pie!
~HealthyGirl