What’s Up with Upping the Protein?
As a hypnotherapist
and cognitive weight expert I will tell you one of the biggest nutritional
Shifts that someone can make to begin to take back their power from food is to
make sure that they are eating enough protein on a daily basis. I know that if you have worked with me either
privately or with the Shift 30 Process or even if you know me through doing the
Shift in a Box Process—you know that I harp on a lot about the power of
protein!!
If someone
is complaining about being hungry I will ask, “Are you eating enough protein?”
If someone
is suffering from night eating I will inquire, “Are you having a protein rich
snack around 4pm?”If someone has been binging or feeling really addicted to carbohydrates and sugar I will advise, “make sure you cut the carbs and up your protein in order to break the sugar spell.”
At Shift we don’t give you a diet. I really believe until you create a way of eating that you have ownership of, that works for you and your lifestyle, that you created from becoming a loving scientist and observing what foods work at what times for you and what don’t and making changes based on your findings rather than some ‘expert” giving you a list of good foods and bad foods.
I will, however,
harp on about your getting enough protein—about 30-55 grams per day—depending on
your size.
Why?? Why would a hypnotherapist blather on so
about getting enough protein?
Two reasons
and both have to do with your brain---
1) Research shows that the lack of
certain amino acids found in protein sets up the brain to crave sugar and carbohydrates. When you haven’t been eating enough protein
your brain is more prone to seek out the more sweet and refined carbohydrates
in large quantities (binges). Also the
more refined carbohydrates you consume the more hungry you feel.
2) Protein gives you the most bang for
your caloric buck. If you are eating relatively
few calories in order to stay within your body’s calorie needs for weight
release for maintenance) a serving of protein is going to leave you feeling
more satisfied and stable than a serving of carbohydrates.
Having said
this, I am not advocating a no carb-diet plan here--nor am I saying all is lost
if you are a vegetarian or vegan—I am just saying that upping your protein—no
matter what the source-- and lessening the starchy carbs usually help my
clients stay happy and satisfied within their caloric needs for weight release.
There are two
times I especially suggest that the protein source be with you—breakfasts and
afternoon snack time. If I have learned
anything from my own weight struggles as well as the hundreds of clients I have
worked with over the years—starting the day with a good protein source sets you
on a good course for the rest of the day.
Snack time is key because if we stabilize our blood sugar at this time
with some protein then we head into dinner with a sane head and a belly that
isn’t screaming to be fed with whatever we can put our hands on first.
Starting the Day Right: Breakfast
Eating a
meal in the morning that is right for your body allows you to head into your
day with stable blood sugar levels—a must for weight management. Every body is different in the morning so you
need to tune into yours and you special needs.
Observe how your body responds to the breakfast that you currently feed
it. How does it feel a few hours
later? Are you hungry? Tired? Light headed? Or are you feeling good
and focused on what you are doing?
These are some foods that my clients
and I have observed about different types of breakfast foods. After eating these breakfast foods one feels
hungry in about an hour or so:
-Sugary and
sugar-free commercial yogurts (even fat-free ones)
-Most cold
(non-bran) cereals even the “whole grain” ones (this depends on your system)
-Granola
(very high in calories too)
-Bagels
(also high in calories)
-Donuts
-Muffins
-Toast with
jam (no protein
-Juice only
-Quick-cooking
oats or instant oats from envelopes
-Sugary
coffee drinks
These foods tend to keep one’s blood
sugar levels stable and hunger satisfied through the morning:
-High fiber
bran cereals
-Eggs/egg
beaters/ egg whites
-Low fat
cheeses
-High
protein smoothies
-High
protein 0% fat Greek yogurt
-Low-fat
cottage cheese
-Whole fruit
with some sort of protein
-Slow
cooking oatmeal and whole grain cereals
-Vegetarian
sausages/links/bacon
-Lean bacon/
turkey sausage/ Canadian bacon
-High fiber
muffins that have no sugar in them (Zen muffins and fibercakes)
-Whole grain
or high fiber toast/ English muffins/ tortillas with protein on them
-Bean or
vegetable soups
Snack not GAK!
It is wise
to not allow yourself to get super hungry—that is when many of us tend to
overeat. Make snacks work for you—not against you. Many snacks out of a vending machine or
grabbed on the go cause you to feel hungrier and more tired—the exact opposite
of what a snack is intended for.
Make sure
the calories of a snack work for you as many processed snacks contain more
calories than some meals. Use the
following guidelines to snack smart.
Avoid: Stuff
out of the vending machine, snacks that are primarily sugar, fat and salt,
anything highly processed
Examples: cookies, muffins, chocolate bars, sugary
juice drinks, sugary coffee drinks, granola bars, chips etc.
Seek: snacks
that contain protein, snacks that contain fiber, snacks that have some protein
and complex carbohydrate or fat and carbohydrate.
Examples:
Fruit and
peanut butter
Apple slices
and a low fat cheese stick
0% fat Greek
yogurt and fruit
Fruit and
small amount of nuts
Fiber bar
and yogurt
Cottage
cheese and fruit
Lo fat
ricotta cheese spread on a lo carb tortilla with a savory or sweet topping
Lo-carb
tortilla and hummus,
Carrots and
hummus etc
Veggie
burger patty
Deli turkey
slices
Hard-boiled
egg with an apple (TJs sells hardboiled, shelled eggs in a bag)
Turkey
jerkey
Tuna in a
pouch
Shift Weekly Coaching:
If you are struggling with hunger or food craving try upping you protein
a few hundred calories a day and removing the same amount of calories of
starchy food and see if this helps keep you more happily on your path to long
term permanent weight release.
Have a Shifted Week and May the Protein Source be with You
oxoxRita
Happy Shift Saturday Support Class 10am-1130am-June
23rd—Come get focused, stay accountable and get support from
the group—Hypnosis included. This Saturday’s
topic--summer outings and travel. Email
me to confirm your spot.SAVE DATE-7pm Sunday August 19th Shift Kids Bingo in WEHO at Hamburger Mary’s. prizes, fun and your $20 dollar entry fee goes to Shift Kids. This is a great night to bring your friends!
SAVE THE DATE The next 30 Day Weight Mastery Process(and REShift) begins September 22nd but if you sign up now you save and also get to come in and get your metabolism tested and have a consultation with me and you can begin releasing weight before the start of the Shift. Call or email Rita—323 988 4574/
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