HEALTHY EATING SCHEDULES

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 When it comes to healthy eating and watching your weight, we know we have to pay attention to food choices and portion size -- but should we also be watching the clock? 

Chose Your Healthy Eaten Schedule

Often times when it comes to weight loss or healthy weight 

maintenance, a schedule can provide a clear advantage.

For example, the best time of day to weigh yourself is first thing in the morning 

after you wake up – and this also happens to be the best time to exercise. An 

ideal timeline would consist of waking up, using the restroom, weighing yourself, 

and then beginning your workout regimen. When you exercise first thing in the 

morning, your stomach is empty so it’s forced to use energy from storage, or fat.

Exercising first and then eating breakfast allows for a better body composition, 

as you are utilizing your fat stores, then eating right after to fuel your muscles to 

rebuild. Experts say the best time to eat breakfast is within an hour of waking. 

For example, if you wake up at 6:30 a.m., you would want to be sitting down for 

breakfast around 7:30 a.m. 

Sequentially, have lunch around noon and dinner around 6:30 p.m., no later than 3 

hours prior to your bedtime so you’re not going to sleep on a full stomach.

The timing of your supplements is also important. 

Typically, taking it with food works best, since some supplements can be a bit 

much on an empty stomach. A fiber supplement is recommended about 15 minutes 

before a meal as it helps fill your stomach, allowing you to eat less.



LOW CARB MEAL: CHICKEN SOUP

Ingredients:

• 6 oz Chicken: Broilers or Fryers, breast, raw, meat only, and without skin

• 1 cup, chopped (3.6 oz) celery, raw

• 2 cup (8.0 fl.oz) Swanson Broth: Soups: Chicken Broth, Certified Organic

• 1 tablespoon, chopped (0.4 oz) onions, raw

• 2 cloves (0.1 oz) garlic, raw, minced

• Cayenne pepper and salt to taste

Instructions:

• Bring chicken stock to a boil. 

• Add onion, garlic and spices. 

• Add chicken and vegetables.

• Simmer on low heat for 20 minutes or more until chicken and cabbage are 

tender and fully cooked. 

• Serve hot. 

Note: Makes 1 serving. This is a great recipe to make several servings at one time and to use for 

leftovers, or freeze to have on hand for future meals.

Meal Nutrition Information:

• Calories: 244 

• Total Fat: 3g 

• Saturated Fat: 1g 

• Cholesterol: 99mg 

• Sodium: 1293mg 

• Total Carbs: 8g 

• Dietary Fiber: 2g 

• Sugars: 4g 

• Protein: 42g 

• Calcium: 72g


LOW CARB MEAL: CHICKEN TACO


Ingredients:

• 6oz. finely chopped or ground chicken breast

• 1/4 cup low fat shredded Mexican cheese blend

• 1/4 cup chicken broth or water 

• 1 tbsp chopped onion

• 1 clove garlic crushed and minced 

• 1/8 tsp oregano 

• Cayenne pepper to taste

• Pinch of cumin 

• Fresh cilantro, chopped 

• 24 large lettuce leaves 

• Lemon juice

Instructions:

• In a small frying pan, cook chicken in broth. 

• Add onion, garlic, and spices.

• Deglaze pan with lemon juice or a little water.

• Serve chicken taco-style in butter.

• Add lettuce or romaine leaves or top with salsa and cheese.

Meal Nutrition Information:

• Makes 1 serving. 3 Carbs - COP

• Calories: 297 

• Total Fat: 8g 

• Saturated Fat: 5g 

• Cholesterol: 119mg 

• Sodium: 432mg 

• Total Carbs: 5g 

• Dietary Fiber: 1g 

• Sugars: 1g 

• Protein: 49g 

• Calcium: 247g

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