For many people, a typical day of eating may resemble the "Sumo Wrestler" Diet. The Sumo wrestler will consume a very small amount of calories (fasting) for 20 hours of the day. During the remaining 4 hours (around dinner time) the Sumo wrestler consumes a very large amount of calories (binging).

Fasting raises the fat producing enzymes in the body, which is the starvation response. Then, when large amounts of calories are consumed near bedtime, they are stored as fat. This is the desired result for the Sumo wrestler but not for the average person.

The best model is to eat small meals between 200 and 300 calories every 2 to 3 hours. At this rate you will have 5 or 6 small meals each day, instead of the customary 2 or 3 meals daily.

An experiment was done on mice to test the starvation response theory. Group A was fed six meals a day of equal size. Group B was fed two large meals a day. After 6 weeks, fat producing enzymes doubled in the Group B rats. When Group B returned to eating 5 or 6 small meals a day, the fat-producing enzymes were back to normal after 90 days. Eating 5 or 6 small meals a day may seem like a lot, but the benefits can not be ignored.

Eating small meals throughout the day will keep your metabolism burning high all day. Small frequent meals will also keep blood sugar levels balanced so you don't get "hunger pangs". You will be satisfied, so the desire to binge occurs less frequently and temptation is less severe.

So let's make it happen! Plan ahead and make list. Pack meals to take with you, including healthy snacks. Eat within one hour of waking to get the metabolism burning. Then, look forward to seeing the calories melt.   That Sumo Diet is not so HOT!

1. Toss the shrimp, oregano, thyme, and garlic powder together in a medium bowl. Cover and refrigerate at least 1 hour or overnight.
   
   
2. Cut the head of romaine in half lengthwise, leaving the root end intact, so that the leaves on each half are held together by the root. Cut the radicchio in quarters, lengthwise, leaving the root end intact, so that the leaves on each quarter are held together by the root.
   
   
3. Spray the grill rack or a large grill pan with nonstick spray; heat the grill or set the pan over medium heat. (Note: Never spray nonstick spray directly into a heat source, whether a grill or a stove.)
   
   
4. Lay the shrimp on the grill or in the pan. Cook until pink and firm, about 3 minutes, turning once. Transfer to a serving bowl.
   
   
5. Spray a wad of paper towels with a nonstick spray and wipe the grill rack or grill pan quickly-being careful not to burn yourself. Add the lettuces cut side down; cook until slightly wilted and marked from the grill, about 30 seconds, pressing down with the back of a large metal spatula or a small saucepan lid. Transfer the Romaine to a cutting board. Flip the radicchio quarters to the other cut sides; grill 20 more seconds. Transfer to the cutting board.
   
   
6. Roughly chop the Romaine and radicchio; add it to the bowl with the shrimp. Toss with the vinegar, salt, and pepper. Serve at once.  YUMMY!
   

WANNA LOVE YOUR LEGS?

The biggest saboteur to any successful fat loss plan is LACK OF PLANNING!

All too often we wait too long to eat and then grab the first thing we see because we're starving, even if that thing is a donut, a candybar or chips.

Sound familiar?

Most vending machines are stocked full of junk food. With a bit of planning it is possible to replace those snacks with foods that will nourish your body. The challenge is to balance convenience with nutrition.

To make this SUPER SIMPLE HERE'S A Visual Guide to our TOP 15 Healthy Snacks

And remember - healthy eating is not just about the number of calories*.

 

Raw Almonds

Serving shown: 20 almonds
Calories: 139

Raw Mixed Nuts

Serving shown: 30g / ~1oz
Calories: 178

Dried Fruit

Serving shown: 40g / 1.4oz
Calories: 97

Note: Dried fruits are more calorie dense (per weight) than fresh fruit - and are easier to overeat.

Mandarin

Serving shown: 180g, 1 medium & 1 small.
Calories: 95

Note: Great packaging. Small portions. Seasonal

Apple

Serving shown: 185g / 6.5oz
Calories: 96

Banana

Serving shown: 1 medium banana - 118g
Calories: 105

Note: Nicely prepackaged.

Grapes

Serving shown: 215g / 7.6oz
Calories: 148

Note: Seasonal

Tuna

Serving shown: 85g / 3oz
Calories: 99

Note: Be wary of tuna in oil - many of the oils are vegetable oils (high in omega-6 rather than omega-3 EFA's).

Dried Peas

Serving shown: 25g / .9oz
Calories: 72

Note: Find in bulk bins - often with different seasonings.

Popcorn

Serving shown: 2 cups
Calories: 62 (air-popped)
Calories:110 (oil-popped)
No condiments added.
Note: Avoid pre-packaged popcorn (often contains trans fat).

Baby Carrots

Serving shown: 170g / 6oz
Calories: 60

Note: Convenient - can buy pre-washed and pre-bagged.

Celery & Hummus

Serving shown: 40g / 1.4oz hummus
Calories: 108

Note: Buy celery pre-cut and pre-washed. Goes well with many other dips.

Cherry Tomatoes

Serving shown: 150g / 1 Cup
Calories: 27

Note: Seasonal.

Whole-grain Crispbread with Cottage Cheese

Serving shown: 1 cracker + ~45g (1.5oz) cottage cheese (light)
Calories: 70

Note: Aim for crispbreads or crackers that are completely whole grain and have a minimal amount of oil.

Bean Salad

80g / 2.8oz
Calories: 90

Functional Fruit
All fruits are great - however many have a very short season (berries, peaches, nectarines) and others can be a bit too messy if you are at work (grapefruit, oranges, melon).

 

*It's Not Just About Calories
Some snacks may be low in calories, but lack in other essential nutrients. What's more - some snacks do nothing to satisfy the appetite. What's the point in saving 20 calories just to be gnawingly hungry 15 minutes later? No vending machine will be safe from you...

 

Not Everyone Needs to Snack
For some people - three square meals works fine. For others, snacking is a way of life - and without a little pre-planning - most of those snacks will not be the best choices.

Snacking is a great way to maintain even energy levels and manage hunger and prevent bingeing.

 

Building Positive Habits
Snacking is habit forming. Switch out bad food choices for good ones - and before you know it - your 3 hourly pilgrimage to the vending machine will be a thing of the past.

Whether you have dreamed of becoming an instructor or just want to learn more about your own Pilates training, you have the unique opportunity to train in the internationally known STOTT PILATES^® method. We are offering a variety of STOTT PILATES^® Instructor Training workshops this Summer and Fall.  Call early to guarantee your spot!  This could be the best part time job you'll ever love!