Meeting your weight loss goals doesn’t have to be expensive or snack-free. Snacking can actually be good for you as long as it’s done in moderation. Snacking will actually make you eat less during meals, and spreading your calories throughout the day rather than eating three traditional meals will increase your metabolism and allow you to burn more calories and fat while at rest. I eat over 1,000 calories in snacks per day and have lost 12 pounds in two months and fit into my high school jeans.

You can keep snacking, too, as long as you know which snacks are best for you and which to avoid. Obviously, eating Hostess Twinkies every day isn’t going to be good for you. The 260 calories in two Twinkie cakes is more than even M&Ms, as is the 43 grams of carbohydrates packed into those golden cakes.

The high-calorie snacks not named Twinkies are Oreos, Chips Ahoy!, Lay’s Potato Chips (pick your flavored poison), Cheetos, Fritos Corn Chips (Chili Cheese and Original), and my personal favorite, Fritos Honey BBQ Flavor Twists. All come in packing 160 calories per serving, and all come with between nine and 10 grams of fat. I understand you probably love a snack on this list, and I feel for you, but it doesn’t mean you can’t still enjoy that snack. Just do so in moderation.

You don’t have to sacrifice taste for nutrition, and you don’t have to pay more for healthier snacks, either. While Smartfood Delight Sea Salt Popcorn is supposed to be healthy, it still has 140 calories and 7 grams of fat per serving. And at 50 cents an ounce, it’s the most expensive snack I found at Wal-mart. Another surprise was Sun Chips, which come in with 140 calories and 6 grams of fat per serving, all for 42.6 cents per ounce. They do have a lower salt content than most chips, with just 120 milligrams of sodium per serving.

Now that you know which snacks to avoid, here are the 5 healthiest and affordable snacks on the market.

5. Stauffer’s Animal Crackers

To my personal delight, Stauffer’s Animal Crackers came in with the second-lowest fat content (2 g) and fourth-lowest calorie content (120) per serving. Animal Crackers also have just 7 grams of sugars per serving, but don’t eat too many. They had the third-highest carbohydrate count (24 g), but at just 8.25 cents per ounce, they are an absolute steal.

4. Snack Pack Pudding

Snack Pack Puddings impressed. The chocolate flavor packs just 100 calories, which was second-best, and each serving comes with just two grams of fat. While the protein content leaves a lot to be desired (less than a gram per serving), the 7.12 cent-per-ounce price was the best of all the snacks studied.

3. Greek Yogurt

It took me awhile to get on the Greek yogurt bandwagon, but I’m on it for good. Brands matter when it comes to Greek yogurt, though. The Dannon Light Banana Cream Greek Yogurt packs just 80 calories, nine grams of carbs, and no fat per serving, while Chobani has 130 calories, 18 grams of carbs and 2.5 grams of fat. Yoplait impressed with 15 grams of protein per serving. At 18.9 cents per ounce, it’s a bit more expensive than the cheapest snacks here, but the protein content makes Greek yogurt very valuable. It was cheaper per ounce than Pepperidge Farm’s Cheddar Goldfish and Chex Mix.

2. Triscuits

In the head-to-head matchup between Triscuits and Wheat Thins, Triscuits took it in a knockout. With just 80 calories per serving, Triscuits took the title for lowest-calorie snack. They were second only to Greek yogurt with 13 grams of carbs, and their 2.5 grams of fat per serving is half as much as Wheat Thins. The only category Wheat Thins won was in cost. Triscuits were 27.5 cents per ounce, while Wheat Thins were 24.3 cents per ounce.

1. Fruits and Vegetables

I know you’re thinking, “Well, duh!” But to give you a sense of how fruits and vegetables stack up against some of the packaged snack foods, there’s just 46 calories in a cup of strawberries and just 11 grams of carbs and not even half a gram of fat. And they’re 8.9 cents per ounce when in season. A serving of carrots is just 15 calories and eight grams of carbs. They run 7.6 cents per ounce, so when you’re considering what you want to snack on during the week, don’t forget about fruits and vegetables.

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Amazon is attempting to monopolize retailing with its acquisition of Whole Foods for $13.7 billion. While Amazon started as a business unreliant upon brick-and-mortar locations, it is now realizing the products and services the company can offer is limited to the locations of its warehouses. The company even has actual bookstores now.  

 

For instance, While Amazon’s Prime Pantry service allows customers to purchase non-perishables online and have them delivered to their front doors, Amazon does not have the ability to connect customers with fresh food, which is where the more than 400 Whole Foods stores comes in.

Food Prices will Fall

Amazon’s price war with Wal-mart just got a steroid injection. The only revenue Amazon was yielding to Wal-mart was on fresh food purchases. That’s no longer the case. Amazon will likely change little in Whole Foods stores to start, simply absorbing the revenue already created at those locations from the customers who would shop there regardless. But it won’t be long before Amazon updates its online catalogs with Whole Foods products that can be delivered to your door the same day you order.

 

Food delivery has to be the way Amazon intends to cut into Wal-mart’s grocery market share. A service that started as a way for the elderly to get their food and evolved into a means for donated food to find its way to people lacking transportation is going to make a comeback on a massive scale. Since the grocery business is such a low margin industry, Amazon can charge a premium to the customers who are already Whole Foods shoppers to not come to the store. All they’ll have to do is go online, pick their food products and wait for them to arrive at their door later that day or the next. Whether Amazon closes the Whole Foods stores entirely and turns them into order processing warehouses for their fresh food is unknown, but it’s a pretty safe bet Amazon is looking to beat Wal-mart into the food delivery market.

 

Wal-mart is currently the top provider of food in the nation, and by large margin because of all its locations, so there’s plenty of market share to be had by Amazon. It’s already shown an interest in catering to the low- and moderate-income American by lowering its Prime membership (which includes Prime Pantry access) to $5.99 monthly for those utilizing the Supplemental Nutrition Assistance Program (SNAP, formerly food stamps). That’s a pretty good indication of what Amazon intends to do.

 

Amazon has basically exhausted its retail market share for all demographics but one -- the poor. But when Amazon starts enticing the low-income Wal-mart shopper to forego the taxi or bus ride down to the closest store for an online order they can have delivered to their door, there will be little market share for Amazon to gain and no place for prices to move. Until that day, you can expect prices on food to fall. This includes packaged foods like General Mills and Kraft Heinz offerings that have been forced to interior shelves inside grocery stores as Americans have become more conscious and cautious of what they’re eating.

The Acquisition Could Slow Inflation

While it’s unlikely the growth of inflation will come to a dead stop due to Amazon’s acquisition of Whole Foods, there will be a slight effect felt. Consider that Whole Foods private label, 365 brand, comes along with Whole Foods, and now that Amazon owns a private-label food brand, you can bet that label is going to be well-represented online. Amazon has been selling private-label perishables for about a year. Available food is cheaper food, and the 365 brand being available to consumers online could put Amazon in a position to compete with other private labels.

 

So while the effect on inflation might not be to the point that the Fed decides against acting to reach its two-percent growth target in 2018, cheaper food will certainly curtail inflation growth. Even considering real estate and rents increasing in cost, steady fuel prices that are relatively low given recent history help counteract living expenses. And with companies attempting to create an emissions-free semi-truck to change the way food is delivered to Wal-mart and Whole Foods, the cost of food could be falling ever further in the near future. You can do more than hope, though. Here are a few more ways you can save on food.

You’ll Never Have to Stand in the Line at the Store Again

The biggest value the Amazon acquisition of Whole Foods has for you, the consumer, is all the time you’ll save not standing in line at the store. We hear it all the time in America: “Time is money.” Well, companies are going to do their best to save you time like Amazon has done with its acquisition of Whole Foods because they can only cut prices so much, and making your purchase easier or more enjoyable is cheaper in the long run. If you don’t have to drive to the grocery store anymore, that’s likely an hour or so per week you have to do literally anything else. That’s four hours per week, and even if you make the federal minimum wage of $7.25 per hour, that’s almost $350 you’ll save annually. So if it costs you $6 per month for a Prime membership as a SNAP member, you’re still ahead $276.12, and you get streaming video at home. If you’re paying the full-price for Prime ($99 annually), you’re up almost $250 if you work for the country’s lowest wage.  Also keep in mind that Amazon will now be able to accept SNAP and WIC benefits.

 

Amazon’s acquisition of Whole Foods will have long-ranging impacts on the fresh food market and grocery market. It makes Wal-mart’s monopoly over low- and moderate-income Americans’ dollars vulnerable to the influence of Amazon. When my brother-in-law saw people getting out of cabs to go grocery shopping at Wal-mart he was stunned. “Why would you do that?’ he asked. “Well, people without transportation gotta eat, too,” I said. “And they’re not going to take a bus and haul groceries home everyday.” Amazon’s acquisition of Whole Foods will be good for the average American, but it could change the lives of low- and moderate-income Americans. There never seems to be access to fresh food in low-income areas. That’s why people eat so much fast food -- because it’s there. Well, now Amazon is there.

 

Editor's Note: An update follows.

 

Amazon’s next task is to apparently undermine Wal-mart's clothing sales by offering something called Wardrobe Prime, which allows online shoppers to have clothes delivered to their home to try on, and they can return what they don't like or what doesn't fit. You can sign up for when it goes live here. You'll get 10 percent off for keeping three or more items and 20 percent off for keeping five items or more.

 

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Published in News & Information

Editor’s Note: This is the first of a series of articles about how the impoverished American can overcome proposed budget cuts by utilizing other services and methods. 

Donald Trump has proposed to cut the Supplemental Nutrition Assistance Program (SNAP, formerly Food Stamps) by $190 billion over 10 years. The entire SNAP budget in 2016 was $70.9 billion, and the program provided an average of $125.50 per month in food per person enrolled.

Executive director of Hunger Solutions Minnesota, Colleen Moriarty, informed that a proposed cut to SNAP that size would result in 120,000 Minnesotans losing SNAP benefits. There are only 400,000 Minnesotans utilizing the program, which is seven percent of the state’s population. That’s roughly half the national rate -- 13.4 percent of all Americans utilize SNAP benefits to obtain food -- two-thirds of which are children, seniors and the disabled. Trump has also proposed cuts to Temporary Assistance for Needy Families (TANF) block grants and Women, Infants and Children (WIC) in the amounts of $15.6 billion and $200 million, respectively.

Moriarty was en route to Washington D.C. to accept a national award from the Food Research and Action Center (FRAC) when she spoke to GCN Live on Tuesday. FRAC is “the leading, national nonprofit working to eradicate poverty-related hunger and undernutrition in the United States.” Moriarty’s receiving the award because of her SNAP innovations like a one-page application for seniors, securing state funding to give beneficiaries an additional $10 to spend at farmers markets, and a help line to answer calls from all counties in Minnesota. She’s concerned that the Trump administration seems to be targeting children and seniors to fund increased defense spending. She called Trump’s proposed budget cuts “devastating,” adding later that “this administration seems intent to target the people who need help the most.”

Trump’s budget still has to get out of the Senate, though, so it’s unlikely the cuts will pass as they’re proposed. But Senate Democrats won’t be successful in fighting for all the funding programs like SNAP, WIC and TANF have received in the past. They’re going to have to compromise, which means the programs will be available to fewer Americans. This guide will provide five ways to feed yourself and family if you lose SNAP or WIC benefits.

Visit the Nearest Food Bank

Moriarty believes those who lose their SNAP benefits will spillover to food banks, but she doesn’t think there’s enough donated food to go around.

“The emergency food system cannot accommodate that. It would break the system….I think some people say...let the charitable organizations handle it, but just five percent of all funding is a charitable response, and most of it comes from the federal government,” she said.

Regardless, if you were on SNAP and got kicked off, you still have to find food, and you most certainly qualify for a monthly visit to your local food bank. If you don’t have a food bank in your town, try a neighboring town. Food banks are very welcoming of everyone in need, so if you let them know you drove 30 miles to get there, you’ll almost certainly come home with food. This won’t replace the $125.50 you were getting from SNAP, as a typical, monthly visit to a food bank results in less than $100-worth of food for a single person.

I do qualify for food bank benefits given my income, and my first trip to a Minnesota food bank resulted in more than enough food for one person for one month. This was the case in Montana as well, and I suspect this will be how food banks will support the increased number of families that will have lost SNAP or WIC benefits. By cutting the number of items a single person can take home, food banks will be able to help more families, seniors and starving children.

The value of the nearly 40 items I was able to take home was roughly $103.49, mostly due to a five-pound bag of shredded cheddar cheese ($25), three loaves of bread ($9.95) and five packages of meat ($20.74) -- all of which I can freeze. 

Meat is expensive, which is why it’s the best value at food banks. Only a few options have fallen in price since last year (chicken and bologna are two), and with budget cuts to agriculture looming, you can expect prices to continue rising. More on that in a later article, though.

If you don’t eat meat, there are vegetarian options like tuna, vegetarian refried beans and dairy proteins like cottage cheese. If you’re vegan, you probably weren’t on SNAP or WIC in the first place. If you were, at least you’ve nearly replaced the $125 monthly food allowance you had. If you can’t make it to a food bank, many offer delivery service as well. If you can make it, sign up for any nutrition or cooking classes offered. You’ll get some great information, healthy recipes and take home even more groceries.

But there’s an even better way to get more, lean protein in your diet that’s so easy even your children can do it.

Buy a Fishing License

Fishing licenses are cheap and easy to obtain. For as little as $15 you can fish all of Illinois’ freshwater for an entire year, and the average price in the Midwest is $20 annually. California has the second-highest annual, base fee of $47.01, but you pay even more to catch certain fish in the state, likely making it the most expensive license in the country.

TakeMeFishing.org is a fantastic place to get all the information you need about acquiring a fishing license, and in some cases, you can even apply and pay online. Many states even offer free or discounted fishing licenses to Veterans, the disabled or impoverished. I have a friend in Minnesota who lived down the street from a lake (almost everyone does), and he and his kids caught so much fish they cleaned it, froze it and had enough to donate to the needy.

You might think you need a bunch of expensive gear to fish, but that’s not true at all. You can use a stick, some fishing line and a hook to start. If you want something that will last, though, visit your local pawn shop. You can almost always find fishing rods and sometimes tackle at a reasonable price. If not, you can get an entire fishing tackle kit for $10 at most retail outlets. And you’ll need a fillet knife and sharpener, which you can also find at a pawn shop. For a tackle box, just use what you can find and throw it all in a five-gallon bucket. That way you can turn the bucket over and have a seat while you fish.

When it comes to bait, just dig up some worms where you see fresh, moist soil. You can also use your first catch as bait if it’s not worth eating. Fish eyes tend to work well because they reflect light, but they can be a pain to cut out. Try to utilize the scales of the fish to draw the eye of other fish. Here’s an instructional on how to fish. Here are some knots you should know. Here’s how to fillet a fish.

The most tolerable freshwater fish to eat and easiest to catch tend to be Sunnies, Crappies and Bluegills. Catfish aren’t terrible, but you have to be careful about their fine bones, so chew slowly. If you manage to hook a trout or walleye, you’ll be eating pretty well for quite some time.

If the fish are biting, you can generally take home one, one-person meal per day per person fishing ($5) minus the license fee ($15-$50) and fishing tackle expenses ($11 pawn shop rod + $1 in fishing line + $10 in fishing tackle), which comes out to a payback period between eight and 15 days, depending on the fish, of course. That’s a pretty good deal considering fishing season never ends if you have an ice auger ($40), which makes the payback period just eight days longer. Don’t forget to check Craigslist and the pawn shops for augers as well.

Start a Community Garden

If you live in a duplex, quadplex, or condo and have any lawn space, get together with your neighbors and ask your landlord if you you can install a community or urban garden somewhere. Try to convince her by saying it would mean less lawn for her to mow, and it would increase the value of the property. 

While the biggest problem with community and urban gardens is loss to the grazing of animals and humans, I think you’ll find there’s always a bit of food out there when you need it. If you’re worried about losing food to grazers, plant foods they wouldn’t eat raw, like peppers and onions. You can also ask your landlord to install a motion-activated light overlooking the garden. That should spook some animals, and if you put up a security camera, some humans. The security camera doesn’t even have to be hooked up; it just needs to look like it’s sending a signal somewhere.

Since you and your neighbors likely keep different hours, get a rough idea of when everyone is available to do some gardening. You’ll find it gives kids something to do, too. Be sure to place the garden where it gets the most sunlight. And try to put the garden in a place where every tenant can see it from a window in their apartment.

Grow Food in Your Windows

If you live in an apartment building downtown, you probably don’t have room for a community garden. But there are a lot of foods you can grow indoors, including everything you need for a salad (carrots, mushrooms, lettuce, mandarin oranges, tomatoes) and guacamole (avocados, tomatoes, lemons, onions, cilantro). You can also grow herbs like basil, chive, ginger, mint and rosemary, and fruits like strawberries, grapes, figs, papaya, mulberries, watermelon, nectarines, peaches and apricots. 

You can grab window sill planters at Wal-mart for under $5 each and seeds for about $3.50 per package. Harvest times vary by plant, but you can expect to harvest onions every three weeks, lettuce once a month or so, and carrots every two months. Fruit takes a lot longer, and here’s a guide for herbs.

Dumpster Dive

Americans throw away 40 percent of their food, so if you’ve lost your SNAP benefits and can’t make the four previous recommendations work for you, there’s plenty of edible food to be found in dumpsters. Here’s a guide on how to prepare for dumpster diving.

While I’ve only ever “dove” in a dumpster for flowers, I worked many years in grocery stores and know the delis in those stores toss a lot of perfectly edible food out at the end of each night. So be aware of your local grocers’ business hours. If you get there just as they close, you’ll end up with a plethora of fried foods ranging from day-old chicken to pizza sticks right on top of the trash. If you get there early, I bet you can even convince one of the high schoolers working in the deli to wrap the food in a separate bag so it doesn’t get trashy.

Any restaurant that offers a buffet will also create a lot of edible trash, so frequent those places around closing time and see what you can score. And don’t just look for food in dumpsters. People throw away all kinds of valuable things that can be resold.

So there are five ways to feed yourself and your family despite budget cuts to food assistance. Next up in our series to help you make it through the budget cuts, we’ll look at how you can work around the proposed cuts to housing and urban development.

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Estrogen can be dangerous stuff. Sure, it’s an important hormone responsible for the development of the fetus in the womb, the growth of connective tissue and the development of female sexual characteristics, and it’s the most ancient of all of our hormones (it’s been around for 450 million years). But it’s also associated with a wide range of health problems including fibroids, weight gain and cancers. It is pro-inflammatory, it initiates the production of stress chemicals, and it’s linked to various cancers, including breast, uterine, colon and prostate.

Even worse, there are certain chemicals, natural and synthetic that, while not exactly estrogen, can act like it, throwing off the delicate balance of the body’s endogenous hormones. These so called ‘estrogen mimics’ or non-biological estrogen-like substances called xeno-estrogens (xeno meaning “foreign”)  include birth control pills, hormone replacement therapy (HRT) and fertilizers and pesticides, all of which have estrogen or estrogen-like activity and whose levels have increased dramatically in our environment over the last 60 or 70 years.

One of the most significant causes of xeno-estrogen exposure occurs through foods. Over the past 60 or so years the FDA has approved xeno-estrogenic substances for use in livestock. That’s because estrogen is a growth substance and is used to fatten farm animals. It increases the animals’ growth rate and the efficiency by which they convert the feed they eat into muscle. 

Traditionally this has typically been a problem associated with livestock such as cattle and poultry. Recently, however, a new source of xeno-estrogens in food has entered the marketplace: farmed fish. These fish are not only exposed to the hormone via toxic water, which has been saturated with the potent biochemical from agricultural runoff, but they have also been intentionally dosed with the hormone. For years, this chemical manipulation was restricted to countries in Asia know for their lax regulations. However, in the past few years even European and Scandinavian countries have become participants in the chemical control of aquaculture.

One of the main reasons for this hormonal manipulation is deliberate gender reversal; scientists are intentionally turning male fish into females by dosing them with estrogen. This practice, which scientists call “Controlled Reproductive Biotechnology,” is a common practice because in certain species, one gender or another tends to be larger. According to foodforbreastcancer.comtilapia and halibut are especially subjected to this kind of hormonal treatment.

Animal waste is also a significant source of xeno-estrogen. Animal waste may contribute an estimated 90 percent of total estrogen in the environment. Five gallons of runoff water contaminated with chicken manure may contain a birth control pill’s worth of estrogen.

Estrogen levels in poultry litter are so high that when farmers feed chicken manure to their animals to save on feed costs, it may trigger premature development. Poultry manure is among the highest hormone content, quadruple the total estrogen, and nine times more 17-beta estradiol, the most potent estrogen and a “complete” carcinogen, as it exerts both tumor initiating and tumor promoting effects.

If you’re concerned about exposure to xeno-estrogens here are five ways to reduce toxicity:

5 Ways to Prevent Xeno-estrogen Toxicity

  1. Use bentonite clay – 1 or 2 teaspoons in water. Bentonite clay has a large surface area for mopping up xeno-estrogens and lots of others toxins as well.
  2. Probiotics can help. Estrogen is metabolized, broken down and eliminated through the bowels. Probiotics and good bacteria are critical for facilitating this detoxification process.
  3. Use Vitamins A and E. Both nutrients may have estrogen balancing effects.
  4. Don’t forget selenium – the most important estrogen balancing mineral.
  5. Progesterone and Pregnenolone are the quintessential estrogen balancing hormones. Progesterone is best used in a cream. Pregnenolone is readily available in health food stores or on the internet.

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Published in News & Information

Obesity is an epidemic in America. Overall, 38 percent of U.S. adults are obese and 17 percent of teenagers are obese, the Center for Disease Control reported in 2016. More than two-thirds of Americans are at least overweight. There is a difference between obese and overweight, though.

The obese are less likely to be physically active or are physically unable to be physically active, which is why this complete nutrition guide is for the immobile. You can lose weight without exercising. Use the following tips to start losing weight without knowingly altering your calorie intake and without exercising.

Week One: Change the Way You Eat

When overcoming obesity, you have to start somewhere, and if you have trouble moving, you have to start with the way you eat. I’m not talking about a diet or counting calories. There are things you can do before, during and after consuming food that will help keep you from overeating.

America’s obesity problem stems from increases in portion size since the 1980s, and those portions continue to grow as body weights increase. It’s corporate food taking advantage of an addiction it created, much like the tobacco industry. Don’t be a pawn in their game.

Know Your Serving Sizes

A serving of meat is three ounces, which is the size of a bar of soap. A hamburger serving is the size of a hockey puck. A serving of pasta is the size of your fist. A serving of vegetables is the size of a baseball, and a serving of fruit is the size of a tennis ball. A serving of peanut butter is the size of a ping pong ball. If you guide your portions based on the recommended serving sizes, chances are you’ll end up consuming less and losing weight. If you use smaller plates, you’ll also end up eating fewer calories, and research shows that people eat less off red plates than white or blue plates.

Plan Your Meals for the Week

Plan what you’ll eat for breakfast, lunch, dinner and snacks for an entire week. Having a plan keeps you from replacing potentially nutritious meals with fast food and puts you in control of your nutrition goals instead of some high school kid inside a drive-thru window. Having a plan will also help you avoid skipping meals, which isn’t good for you either. I log my meals for the next day using the MyPlate app from Livestrong. Logging meals a day in advance gives me an idea of my calorie, fat, sugar and sodium wiggle room for snacks throughout the day. It also helps me save money because I’m less likely to eat out when my meals are already planned.

Make a Grocery List

Impulse buying contributes to the American obesity epidemic. If it never seems like the healthy foods are on sale, it’s because they seldom are. But if you enter the store with a list of foods you know you need, and you don’t waver from that list, you’ll leave having saved some calories and some money.

Drink More Water

Drink a glass of water before every meal and more water in general. Are you drinking half a gallon of water each day? Chances are you’re not. The daily recommended water intake is eight, eight-ounce glasses. With one before every meal that’s just three per day, so be sure to stay hydrated. It’s literally the easiest way to lose weight.

Prepare Your Eating Environment

Eating in the proper environment can help prevent overeating. A study conducted by a Cornell researcher found that people eating in fast food restaurants where the lighting was dimmer and the music more soothing ate 175 fewer calories than those who ate in the same place with the lights brighter and the music louder. And don’t eat in front of the television, as you’ll be more likely to forget how much you’ve eaten.

Eat Slower

It takes 20 minutes for your stomach to send a message to your brain that you’ve eaten enough, so eat slower and you’ll be less likely to overeat. And chew your food thoroughly.

Eat a Big Breakfast

People who eat more in the morning and less at night lose more weight, and starting your day with warm food high in protein helps you feel fuller and less hungry later. Consume 350 to 400 calories and 25 grams of protein every morning and you’ll be on your way to losing weight.

Eggs are my go-to breakfast food because they’re cheap, quick to make, high in protein and are delicious when mixed with vegetables. Non-fat Greek yogurt is also a great breakfast food if you’re on the go. Mix it with granola and fruit for the perfect parfait.

If you have a blender, a plant-based, protein shake is a great way to get a serving of fruits and vegetables along with protein without the fat. I use hemp-based protein because it improves heart health, and BodyBuilding.com put together multiple lists of delicious shake recipes here and here so you never get sick of them. If you can push back your breakfast to later in the day, it lowers the amount of time you’ll have to eat throughout the day, too. This way you’re less likely to consume too much in one day.

Eat More Frequently but Eat Smaller Meals

Another reason obesity is a problem is the amount of time Americans have to actually sit down and eat. It’s very important that you sit down to eat, and that you actually eat more often. You just want to tone down the size of your meals and spread them out throughout the day so your metabolism stays high and you burn fat throughout the night. Eating smaller meals more frequently also keeps your appetite in check so you don’t wake up starving. Try to eat five smaller meals per day instead of three large meals.

Eat More Satisfying Foods

Eating foods that satisfy your hunger is a key to eating fewer calories and overcoming obesity. WebMD put together a chart with examples of satisfying foods, as well as unsatisfying foods. I bet you can guess where Twinkies, Snickers, potato chips, cheese puffs and french fries fell. A turkey sandwich on wheat bread topped the list of satisfying foods, with oatmeal on its heels and bean burrito coming in third. A vegetarian refried bean burrito is an even healthier option.

Don’t Avoid a Midnight Snack

Avoiding food before bedtime can actually keep you from losing weight. Just don’t overeat before going to bed and make sure you’re consuming protein instead of carbohydrates and fat. Your body burns more calories digesting protein than carbs and fat. Another protein shake is perfect before bed because it might boost your metabolism, according to a Florida State study. Adding a cup of rooibos tea could reduce stress hormones that trigger fat storage and hunger. Some of the best midnight snacks are turkey and cottage cheese, because they’re both high in protein and contain tryptophan, the amino acid that puts you to sleep on Thanksgiving. Speaking of sleep…

Get at Least Seven Hours of Sleep

Fitbits wouldn’t monitor sleep quality if it wasn’t important to fitness. It’s incredibly important to get at least seven hours of sleep each night because people who get more sleep have the proper balance of leptin and ghrelin hormones that help control appetite. If you create a routine that you do an hour before sleep each night, like brushing your teeth and then reading for an hour, your body will be better prepared to sleep, and you won’t be counting sheep.

If you can’t fall asleep in 20 minutes, leave the bedroom and do something unstimulating. That doesn’t mean watch television or stare at your phone or tablet. Looking at a screen before bed not only makes it harder to fall asleep, but can make you more tired and less alert in the morning. If you still struggle sleeping or can’t seem to breathe while sleeping, get checked for sleep apnea. Oh, and the colder you can handle the bedroom while sleeping, the more calories you’ll burn in your sleep.

If you’re looking to overcome obesity and aren’t physically able to be physically active, week one of the “Overcoming Obesity” nutrition guide for the immobile can help you become mobile. We still won’t advocate exercise in week two, either, because you don’t need to exercise to lose weight. Week two of the “Overcoming Obesity” program will focus on nutrition -- not a diet.

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If you like this, you might like these Genesis Communications Network talk shows: America’s Healthcare Advocate, The Bright Side, The Dr. Daliah Show, Dr. Asa On Call, Dr. Coldwell Opinion Radio, Good Day Health, Health Hunters, Herb Talk, Free Talk Live

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