and I want to mention hunger. If we are hungry we are less likely to stick to a meal plan.

What does 500 calories look like? It depends on the food groups. Vegetables go further than oil. If I eat a bowl of salad I might be hungry an hour later but if I mix in beans, lentils or chick peas it will hold me over. The same goes with the whole grains, you will feel fuller for longer periods of time.

When we reduce calories there are a couple of things that will occur. Our metabolism will go down and most of us will be hungry. If we are hungry, we are more likely to give up.

As you plan and prepare your meals, think of ways you can get more vegetables and fiber into your meals. Try starting with the foods on the right side of this image and then work to the left.

Protein with each meal will help as well. Beans, lentils, quinoa and tofu as are good sources of plant based proteins. Eggs, meat and fish can also be used to help hold you over until your next meal.

Let’s also talk a little about Omega 3
Heart attacks and strokes are the world’s leading causes of death.
Decades ago, researchers observed that fish-eating communities in the Mediterranean had very low rates of heart diseases This was later linked to omega-3 consumption found in the fish.


Health benefits of omega
Triglycerides: omega-3s can reduce triglyceride levels.
When you eat, your body converts any calories it doesn't need to use right away into triglycerides. The triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals.

If you regularly eat more calories than you burn, particularly from high-carbohydrate foods, you may have high triglycerides. Having a high level of triglycerides in your blood can increase your risk of heart disease
Blood pressure-omega-3s can reduce blood pressure levels in people with high blood pressure
HDL cholesterol-omega-3s can raise “good” HDL cholesterol levels,.
Blood clots-omega-3s can keep prevent platelets from clumping together which can help reduce the incidence of blood clots.

Plaque-omega-3s can help prevent plaque formation that can restrict and harden your arteries inflammation-omega-3s reduce the production of some substances released during your body’s inflammatory response.

Eating fish is better than taking a supplement. There are no good studies showing that supplement alone can reduce the risk of heart disease.

I challenge you to eat fish twice this week.

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