Are YOU eating atleast 6 meals a day?

A couple of weeks ago I tweeted on how it was important for every individual to eat at least 6 meals a day. The reason this is so important is because it helps to keep your metabolism elevated and for those that are looking for a fat loss program or a health and fitness routine this will definitely benefit you. Eating at least 6 meals a day not only helps your metabolism but it is sure to provide the body with those daily nutrients that are needed which include amino acids from foods that contain protein. I am aware that the hardest part is eating 6 meals a day and some may think that this is too much but it is just enough especially if you break it down during the day and also have small portioned meals, rather than larger portions.

If your life is anything like mine, you don't know where to find the time to eat 6 meals better yet 2, right? I juggle work, school, church and the gym.. Trust me if I can find the time so can YOU! So how? Well this is how I break it down: breakfast, lunch and dinner with a snack in between each meal. (see the example below on what I like to eat)

1.) 8 am Breakfast : Nutella on whole wheat round or Muffin/ Cup of almond milk. (You can also add a fruit.)

2.) 10 am Snack: Pretzels, Peanut butter crackers (6 pack) or a fruit / Bottled water

3.) 1 pm Lunch: Leftovers from the night before or a turkey sandwich on wheat with kettle cooked chips/Green tea

4.) 3 pm Snack: Carrots and ranch (only 1 tablespoon of dressing) or Naked smoothie/ Bottled water

5.) 5 pm Dinner: Steamed veggies or salad/ Green tea

6.) 7 pm Snack: Graham crackers and Nutella (2 sheets) or strawberry shortcake (only 100 calories, see past FB pictures)/ Cup of almond milk

As you can see from the example above these meals are small portions and they are also very convenient. We live in a world where we would much rather have a meal in less than 5 minutes, well now you have it minus all the calories, oils and fat from fast food joints. Just take the time out to prepare these meals the night before and it makes it much easier on your schedule, diet and pockets.

I hope that this blog on eating at least 6 meals a day was knowledgeable and that it changes your eating habits sooner than later.

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Love,
Yolanda!

Change is inevitable.. Are YOU ready to change?

Happy 2013 everyone!! I know that this is the time of the year that we all anticipate a change in our life. Whether it relates to being a better YOU, using your gym membership, or even getting closer to our spiritual selves. Whatever your change maybe I want you to know that change is inevitable (unavoidable) and it helps us to learn and grow. Whomever may think change is not necessary surely doesn't know the benefits that one may reap from it. I am here to tell you that as long as you put an effort into the specific change that you long for in your life, you will begin to see a better you and also the many doors that will begin to open.

My change that I have been faced with for the past couple of years is my great weight loss and being able to teach and inspire my fellow people along the way. Being able to lose weight and maintain the loss was a great challenge and a huge change in my life. Going through the many stages of losing weight, gaining it back and losing it again, put me through the motions of figuring out that a GREAT change was a coming... and it surely did! Dealing with this life change was not easy and often difficult. But being able to keep at it and to know that as long as I worked hard (effort) and stayed persistent (time) that I could be any goal weight or physical appearance that I wanted to be (goal). So what will you have to do to see and be the changes that you want in your life of 2013?

It first begins with the right mindset. As talked about in previous blogs getting your mind right is the most important step in any challenge and change. Know what changes you want and exactly how you are going to achieve them. Next, make sure and put the effort in. As my Pastor says, "Faith without WORK is dead." In other words if you want to lose (X) pounds by the summer, then you will have to work out (X) times a week at the gym, track, etc. Or maybe you don't want to lose weight but you want to get your eating habits right in the year of 2013, when you go to the grocery store instead of buying what you normally buy, you are going to have to put the effort into buying more nutritious meals and snacks in order to see that change. Lastly, would be the part that many of us including myself often struggle with, staying at it, not giving up. Staying persistent long enough to get those results that we want is key. Many times we may be on the right track for a week straight then all of a sudden we begin to fall short, which don't get me wrong, as long as you pick it right back up, you have nothing to worry about. It's when we begin to give up, when the problem occurs. Don't get discouraged, don't worry you will not always feel like getting up and going to the gym and you may not always want to eat those healthy meals, but ALWAYS remember why you began the race in the first place. You did it for CHANGE!

Since my change has become my lifestyle I have given myself another challenge and change for the year of 2013. Which will involve more training in the gym, eating healthier and continuing to inspire large numbers of people around me. I have a vision of a official beach body for the summer of 2013, Abs and all!! ; )

Remember "Change is inevitable." Expect it!!

Peace, <3 and Happiness!

YM