Eating on the Run

How many times have you caught yourself eating in front of the TV, while talking on the phone or even while on the run to school or work? I seriously have done the same mistake over and over again. It is better to have a breakfast on the run than, not to have any, right? The answer is NO! Instead, why don't you wake up ten or twenty minutes earlier and enjoy your breakfast while you are actually tasting it.

Lets examine the risks of eating on the go:
1. Increases the cortisol levels- stress hormone that allows the weight gain in waist and abdomen area.

2. The brain does not get enough time to receive the signal that it's full- it takes only twenty minutes to feel full. So eat slowly and actually taste the food your are eating.

3. There is no portion size control- try to eat while sitting down and also use a small plate, instead of a big plate. You are likely to fill up the plate without considering it's size. Bright colours trigger you to eat in bigger portions, while dark and muted coloured plates makes you feel fuller faster.

4. Do not eat or drink while standing. Drinking or eating while standing makes the liquid fall in the bottom of the stomach and strike's its wall. This pressure will increase the extension of the stomach. The repetition of this will cause problems in the digestion.

Some things to help you on a busy schedule:

If you are always in a hurry carry a granola bar with you. They are high in fibre, which can keep you full for a long period of time and high in protein.

Brands to consider: Kashi, Nature Valley Fibre Source, Kellogg’s All-Bran Bite Size Bars(4 grams of Fibre per bar). Vector bars for protein; contains 200calories and 15 grams of protein.

Always check the nutrition label for fats; it should not be more than 5% and aim for 150 or less calories and stay away from the bars with high sugar and saturated fats. The saturated fat content should be less than two percent. Always check that oatmeal is the first ingredient, not the sugar. So you can also benefit from the whole grains; which can decrease the risk of heart diease and diabetes. It should contain less than 8grams of sugar (two tbsp).
I would stay away from the yogourt covered bars, because it is not yogourt, but flavoring, palm oil or colouring.

Look for five grams or more fiber. Each gram of fiber burns seven calories. It will also release sugars slowly into your blood stream. So you will get a slow and constant energy, instead of a massive high at once.

Protein bars are loaded with protein. The protein is sure to keep you feeling full. For the best results eat in the break between lunch and dinner. Protein also aids in repairing bones after an exercise and stabilize the blood sugar. Protein bars can be full of calories and fat. Look for less than 200 calories and 10 to 15 grams of protein per bar. Never buy a protein bar as a meal replacer. A granolar bar or a protein bar can never replace good, balanced meal.