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My pre dinner snack

We need to eat MORE in order

-  to weigh less (healthy body weight);
-  to improve our body systems for speedy recovery  of  medical conditions and injuries and
-  overall good health and improved body performance

Not eating enough or calorie restriction results in not getting enough nutrients . Hence, your body breaks down with sickness and slow recovery.  No-fat diets can actually malnourish us, stressing out our bodies. 

Women: 1500 - 1800 calories per day
Men: 1800 - 2400 calories per day

The above are based on your activity level. The more active you are,  you can eat up to 1800 calories for women for instance. If you are sedentary, keep to 1500 calories per day. 

How active are you? 
Exercise recommendations for health:
American College of Sports Medicine recommends 150 minutes per week of moderate intensity exercise per week for healthy individuals. For weight management and if you have medical conditions, you need to clock in 240-280 minutes per week. 

Food to be healthy recommendations? You will want your every meal to include good fat (like olive oil, nuts or avocados), proteinand greens. 

Follow The Plate for good health and effective weight management. 

Grains: for energy. Ensure whole grains, whole meal versions

Protein:  you palm-sized chicken breast with no skin, lean meat or fish

Fruits and vegetables: multi colors please 

Dairy: low fat version
You can also drink soya bean

If you follow The Plate, you will ensure that your body receives its much needed vitamins and minerals on a plate. 

This healthy plate is a BASIC and effective tool for health and effective weight management.

You should eat throughout the day with 3 to 6 meals, as follows.

- breakfast, 

- 10am snack, 

- lunch (no later than 1:30 p.m.), 

- an afternoon snack, 

- a pre-dinner snack (around 5 p.m.) 

- dinner (latest 2 hours before bedtime or if it is a small meal an hour before bedtime)

What happens when you dont eat this way? 
You become "hangry" (overly hungry causing your whole system to be angry. Thats your blood sugar going out of whack actually! And the causes of you craving and uncontrollable bingeing - the evil cause of easy fat gain).

When you eat at regular intervals as suggested above, your blood sugar stabilised well.  Eating this way limits stress on your adrenal glands (this happens when you get ravenously hungry) and helps you avoid overeating and bingeing and that waist and hips expansion causing stress to the heart and overall body health.

Yours always in good health and happiness,

Dee Dee

Dee Dee is an Academic Adjunct Senior Lecturer
(International Collaborations) with Edith Cowan University Australia, as well as the following:

- Consultant, Exercise Physiologist &  Nutritionist
- Golden Key International Honor Society Scholar
- TEDX Speaker
- 2018 International Scientific Committee & International Ambassador of World Conference on Exercise Medicine-WHO



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