If your health goals include losing weight, you may think that the solution lies in skipping meals or eating as few calories as possible.  Habits like these usually cause abrupt changes in your energy levels and/or a craving for something sugary like flavored coffee drinks, donuts in the break room, or ice cream before bed.  This only keeps the cycle going and leaves you frustrated and feeling guilty.

 

At JKFITNESS, our nutrition plans and programs are designed around balanced meals that are loaded with a satiating mix of lean proteins (such as chicken breast, salmon, eggs, yogurt, or pork tenderloin), fiber-rich carbs (think whole fruits, veggies, beans, and whole grains), and a small portion of healthy fats (like pumpkin seeds, ground flax seed, walnuts, olive oil or peanut butter).  This combination serves to fill you up while providing a sustained source of energy and balanced blood sugars. 

So, the next time you’re planning a meal or snack, make sure to include each of these components on your plate.  One of my favorite easy snacks is a high protein “trail mix” including a few tablespoons each of dry roasted edamame, unsweetened dried fruit, and pumpkin seeds.  This mixture hits all the right spots and leaves me satisfied for several hours, while keeping the calories in check.