The Plate Method:
Here is a quick rule of thumb to balance meals, especially at lunch and dinner. Imagine a plate with 3 sections: one covers half the plate and the other two each cover a quarter of the plate. At a meal, a half of your plate should be vegetables that are cooked and/or raw (salad). They should be the size of two of your fists. One quarter of the plate should be protein, at the size and thickness of your palm. (While red meat should be strictly the size of your palm, lower-calorie fish and white meat chicken can be closer to the size of your whole palm including your fingers.) The other quarter should be a healthy carbohydrate at the size of your fist. Remember, carbohydrates include starchy vegetables such as corn, peas, sweet and regular potatoes and whole grains such as brown rice and quinoa. Enjoy the balance!
Eat Your Breakfast! A useful tip from our nutrition team.
Yes, you have heard this before. It is nothing new, and Mom WAS right, which is why this message will never change. I can give you a solution to every excuse: You are not hungry? So eat breakfast at 10 am instead of 8 am. You don’t have time? Grab something as simple as a Greek yogurt with one of our gluten-free granolas for a filling, satisfying, healthy meal, which is also high in protein and fiber. You don’t like breakfast foods? Nobody said cereal and eggs = breakfast. There’s nothing wrong with chicken, broccoli, and a sweet potato for a nutrient-rich, high-energy meal to get you going first thing in the morning. Saving calories for a big meal out later? That is NOT a good idea, as you will end up eating more than you planned since you will be starving by the time you get there.
Start your day the right way, and make sure to have a healthy breakfast.
We wanted to share some of the health benefits of our products with you. Here is a list of all of our products with just a few of their benefits.
Health Benefits of Dark Chocolate
We asked our head nutritionist to give us the lowdown on dark chocolate. Here is what she said:
"Dark chocolate helps improve blood flow, helping prevent heart disease. It can also improve cognition and mood due to the release of endorphins. Dark chocolate also assists in controlling blood sugar and is full of antioxidants that can protect against aging and cancer. It can help with weight loss by improving insulin resistance, decreasing cravings, and reducing stress and cortisol levels. Dark chocolate is still high in fat, so remember not to overindulge."
Well, there you have it. Something that tastes great and is great for you. I think I’ll have some right now.
Six Satiating Secrets for Summer Success
Check out these tips for controlling your appetite naturally this summer from our Head Consulting Nutritionist, Robin Barrie Kaiden.
1. Eat Often: You should be eating every 3-4 hours, which is how long it takes the body to digest food. By doing so, you regulate your blood sugar. This way you won’t feel starved, out of control, or compelled to dive for foods you would not normally select.
2. Balance Meals: When blood sugar drops we crave carbohydrates, which our body knows will quickly spike sugar. These carbohydrates also spike insulin, leading to a quick blood sugar drop and continued cravings. Balanced meals with protein and healthy fats help prevent this. Both protein and fat take longer to digest than carbohydrates so they keep you fuller for a longer period of time.
3. Drink Sufficient Water: 75% of the time we think we are hungry we are actually thirsty. I recommend 2-4 liters per day depending on body size, workouts, and lifestyle. You can also select foods high in water (and fiber) content, including fruits and vegetables.
4. High Fiber: Include foods high in soluble fiber. This type of fiber slows digestion, allowing food to take up space in the stomach for a longer period of time, increasing the feeling of fullness. It is found in foods such as celery, cucumbers, dried peas, beans, nuts, mangos, and bananas, just to name a few.
5. Go “Slow”: “Slow” foods are those that take a longer time to eat. These foods help keep you full because it takes the brain 20 minutes to determine that the stomach is satisfied. So, the slower you eat, the less like you are to overeat.
6. Make it Hot: Here we are referring to spicy foods. Hot pepper (cayenne) slows down eating pace and often increases water intake. It decreases the tongue’s ability to taste sweet. Also, highly-flavored foods can be more satisfying. Studies have shown that 1/2 tsp of cayenne pepper added to meals can increase calorie burn.
Why is snacking important?
We recently had a conversation with our Head Consulting Nutritionist, Robin Barrie Kaiden (MS, RD, CDN, CSSD) to get her thoughts on GoBites and snacking.
We asked her why she thought snacking was important, and this is what she told us.
"In general, our bodies take 3-4 hours to digest food, which means they need food every 3 to 4 hours. That’s where snacks come in. This happens for most people mid-afternoon since lunch to dinner is usually the longest span in between meals. Snacking is important to "spoil" your appetite to prevent overeating and it helps diminish cravings. Snacking before dinner can also prevent late night munching. GoBites are not only convenient, properly portioned, and contain all pure, even exotic ingredients: They also TASTE amazing, which is often most important to snackers!"
We also asked her how she incorporates GoBites into her life. Here is what she said:
"I am a new mom and love GoBites as a quick, convenient snack while taking care of my son. I may have a hearty fruit and nut option first thing in the morning when I know that it may be a while before I have a proper meal because I am feeding my son. The fruit options and cashew/rice cracker snack are great to throw in my diaper bag when I am out for a long stroll with the baby."
Robin Barrie Kaiden has consulted with us on our menu and our nutrition philosophy since we launched our business. She is a valuable member of the team and we are grateful for her expertise.
Why is portion control an important part of healthy snacking?
Anyone who has ever bought a bag of almonds knows portion control is important. They are delicious and it is very easy to eat the whole bag. You could eat 1,000 calories before you even realize what happened.
Nuts are an excellent source of vitamins, minerals and antioxidants. The Food and Drug Administration suggests that eating 1.5 ounces of nuts a day as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. That said, nuts are high in calories so it is important to pay attention to the amount you consume.
You may have noticed that junk food now comes in single-serving, calorie-controlled packaging. While there is no amount of processed food that will be good for you, we do believe in the principle of portion control and think it applies to all food. Even healthy, natural foods. This principle is an important part of our philosophy, and has led us to design each GoBite to contain the right amount of food and help you make sure you are not over eating.
If you have any questions regarding the importance of portion control, please email us at email@example.com.
The GoBites Team
Welcome to the GoBites.com blog
We have created this blog as a forum for sharing information with you. We will be posting useful stories about our products, upcoming events, and tips on how to live a healthier lifestyle.
We would also like to know what’s on your mind. If you have any questions or comments, send us an email at firstname.lastname@example.org
The GoBites Team