I have an active job working from 9am-6pm. What would an optimum eating time schedule look like? I'm allowed one 10 minute break in the morning and another in the afternoon with an hour for lunch.
Could you also give some examples of the kind of lunch to pack and snacks to take along for the long work day? I don't sit at a desk and I have a very active job with a lot of walking involved. So breaks and lunch are important to me as I get to sit down.
Lifetime Fat Loss Answers:
When I was teaching I had this lunch/snack thing dialed in for maximum nutrition and keeping my blood sugar balanced. I had a 10 minute morning break and an hour for lunch but you have a much longer work day and luckily another snack break.
You don't say whether you need to lose weight or not? Either way you do need simple, super nutritious snacks that will give you staying power. I advise getting an insulated lunch box you can put an ice pack in so you can take yogurts or a sandwich or even left overs. If you have access to a microwave you can heat up left over soups, pasta or stir fry for your lunch. That lunch should be a really great meal because after 6 p.m. you only want to be eating very lightly.
You can read more ideas for low glycemic, healthy snacks here. A low glycemic, biochemically perfect snack will have protein, some plant fats and some fresh fruits or vegetables. Since you can get your fats and protein together in raw nuts, nuts or nut butter and low glycemic crackers are perfect. So 7 raw nuts and 6 oz. of yogurt and a piece of stone fruit or whatever is in season is a great snack and can be eaten in 10 minutes.
The second snack could be a smoothie or a glass of milk or unsweetened almond or soy milk or a piece of cheese and a carrot or celery stick.
Usually you have a slight blood sugar drop about 3 hours from when you've eaten so time your snacks accordingly. Your lunch could be left over soup with a half sandwich made with whole grain or sprouted grain bread and hummus or cheese, lettuce, tomato and avocado.
If you are buying your lunch eat a complete dinner so you can eat lightly after work. By lightly I mean a salad or soup or some fruit and yogurt. You could also just have a green smoothie for dinner.
Have you looked at my low glycemic recipes section? There are some soup and low glycemic grain recipes there with enough ideas for many meals. On the weekends do some cooking so you have food for lunches and dinners. A pot of spaghetti will last a few days, same with taco meat, one of the soups or chicken cacciatore.
Taking the time to cook sometimes and/or prepare real food will be the best gift you can give to yourself to preserve your health and be slender!
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