“Your Story”, our Friday Series, is following Ty, a 26-year-old guy who just finished week #5 of his 20-week journey to get fit and lose 30 pounds.
Ty’s Life this Week
Kudos to Ty. He is working out regularly and he is eating healthy food. However his old habit of skipping breakfast and lunch is creeping back into his life. This causes Ty to become very hungry around 2 pm and in this state it is very easy to devour high-calorie foods. Willpower is keeping Ty from overeating, but willpower alone can only be stretched so thin before it snaps.
[Eat Lunch poster courtesy The-Keep-Calm-O-Matic.]
His restaurant management job comes with variable hours – sometimes he starts at 6 am. Other days he finishes at 11 pm. This moves meal times around. During “rushes” it is expected that managers not take breaks until customer care is under control. This leads to skipped lunches and then hunger. When Ty is hungry, the fries station screams, “Eat me!” Don’t blame Ty; it’s evolution. Hungry people choose higher calorie foods. Ty skipped two lunches and breakfast this week. According to the US Department of Health and Human Services, “Skipping meals may make you feel hungrier and lead you to eat more than you normally would at your next meal. In particular, studies show a link between skipping breakfast and obesity. People who skip breakfast tend to be heavier than people who eat a healthy breakfast.” Skipping meals is a double whammy because not only do you eat more overall during the day, you also burn fewer calories. “When you don’t eat enough, your body compensates by going into survival mode,” says Jacklynn Humphrey, a dietitian and nutritionist with Dartmouth, Nova Scotia’s Community Health Team. “The body lowers its metabolic rate, and you start using muscle as fuel instead of fat.”
Ty worked out 6 days this week and he ate healthy food. On busy days he did a quick workout, but he showed up – and it paid off. Ty lost 2 pounds and 1 inch off his waist this week, and his carriage is increasingly athletic. Way to go, Ty!
Adopting a healthy lifestyle results in pounds lost permanently, but it can feel like watching paint dry. Ty needs some quick recipes to put fun into his eating and replace the flavour hits he used to get from chips, Oreos and other big-calorie, low-nutrition snacks.
If Ty makes time for lunch, he will avoid becoming hungry and overeating later in the day.
Weight: 224 pounds. Waist: 38 inches. Height 6 foot-3-inches. (Started at 230 pounds Jan 14, 2014. Waist was 39 inches Feb 12, 2014.)
Ty is lucky to have access to cut veggies at work. A healthy dip from home will add zing and satisfaction to fresh veggies. Hummus is high in protein, low cost and healthy. Why buy expensive, processed hummus when you can make it yourself in minutes?
- 1 can (19 ounces) Garbanzo Beans
- 1-2 cloves Garlic
- 4 tablespoons Fresh Lemon Juice
- 2 tablespoons Olive Oil
- 3 tablespoons Tahini (Sesame Paste)
- Blend all ingredients in a blender until smooth.
- Add water from the canned garbanzo beans for a creamier texture if you wish.
- Photo courtesy
Chicken Ginger Veggie Stir-Fry
Ty has run out of ways to cook chicken. He has access to a stove, chicken breast, fresh-cut veggies and prepared rice. Here is a stir-fry that he can whip up 12 minutes, leaving enough time to eat and get back to work. (You can make this meal in 35 minutes at home.)
- 1 tablespoons Cooking Oil
- 1 Inch of Ginger, thinly sliced
- 1 Clove Garlic, thinly slice (optional)
- 1/4 cup Onion, thinly sliced
- 1 Small Chicken Breast, thinly sliced into bite-sized pieces
- 2 Cups of Chopped Vegetables
- 1 tablespoon Soy Sauce
- Few drops Sesame Oil
- 1/8 teaspoon Sriracha Sauce
- 1 teaspoon Oyster Sauce
- 1/2 Cup Chicken Broth
- 1 Teaspoon Corn Starch - Make a paste with a spoonful of the chicken broth. Then stir paste into the rest of the chicken broth.
- Mix together all sauce ingredients into small bowl.
- Pour the cooking oil into medium-sized pan.
- Sautée the ginger, onions, garlic and meat in the cooking oil on medium-high heat for 1-2 minutes.
- Sauté until the chicken breast is almost cooked through.
- Throw in the chopped vegetables and sauté for 2 minutes.
- Stir in sauce.
- Sauté for about 6 minutes until the chicken is cooked and the veggies are tender-crisp.
- Serve with 1/2 cup brown rice.
YOU next year Principle
Eat breakfast and eat lunch. As a result you will eat fewer calories overall during the day.
“Pull up a chair. Take a taste. Come join us. Life is so endlessly delicious.”
― Ruth Reichl