Eating for Fuel and Nutrition

Keeping a log of what you eat and how often you eat is very important in terms of success.  The following is good to know information that may help in your journey towards eating to fuel and for nutritional value as opposed to eating because it tastes yummy or provides emotional comfort.*

1.) What is the difference between portion size and serving size?
Portion size is the amount of food adequate for your nutritional needs.  Serving size is the amount determined by the food manufacturer.  Example:  A portion of lean protein such as chicken is about the size and thickness of the palm of your hand.  A serving size determined by the food manufacturer might be 2 pieces of chicken from the package and then the label descriptions are based upon the serving size.  Portion size is the better way to determine the correct amount of that specific food to consume.

2.) Examples of lean protein:
*skinless chicken breast (white meat)
*turkey breast
*yogurt
*egg whites
*salmon

3.) Protein is important because:
It helps to repair stressed muscles and other tissues.  Muscle protein burns glucose while the body is at rest.  It keeps you feeling more satisfied because it takes longer for the body to digest.

4.) How many calories does it take to gain one pound or how many calories burned does it take to lose 1 pound?
3500 calories.

5.) Eating 5-6 meals per day does all of the following:
Boosts your metabolism by asking your body to constantly burn calories.  Helps you to feel like you are not starving yourself to lose fat.  Stabilizes blood sugar and insulin levels.  Gives the feeling of being satisfied or no longer hungry.

6.)  What is fiber and why is it important for our bodies?
Fiber is crucial to the digestion and the moving of wastes from the body and creates a feeling of fullness and curbs hunger to a certain extent.

7.) Why is hydration so important? 
Maintains cellular health, body temperature, and metabolizes body fat.  It aids in digestion, lubricates and cushions the organs, transports nutrients and flushes toxins.

8.) What is the 20 minute rule?
If you're done eating your portions and do not feel satisfied, wait 20 minutes.  If you're still hungry, have a little more.

FYI: Did you know that chemically, the consumption of alcohol is recognized and metabolized as fat in the liver?  And did you know alcohol consumption can actually hinder your workout performance for up to five days?

Eat well, stay hydrated!  Stay active this weekend, get some sleep and be prepared for week two of the SBChallenge. 

Have a great weekend!

*Updated Sept. 9 at 3:14 p.m. to clarify the statement regarding eating for emotional comfort.