The Extra Meal Method

02/21/2024

The Extra Meal Method not only cares about your gastronomic needs, but also about your rest needs! Therefore we constantly highlight the importance of sleep, the benefits for your weight loss journey, and for your overall mood and health. 💤

Why should you get more sleep?
Quality sleep is vital for maintaining good health, akin to regular exercise. 💪

While we slumber, our bodies engage in crucial activities such as repairing muscle and tissue, generating growth and appetite-regulating hormones, and consolidating long-term memories from the day. 💤

This deep, restorative sleep significantly impacts our mood, memory, immune function, weight management, blood sugar, and heart health. ❤️

Furthermore, it enhances daytime alertness, reducing the risk of work-related or road accidents. ⚠️

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EAT MORE TO LOSE WEIGHT? 🍽️

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02/16/2024

💚Health does not only refer to your body and your eating habits. It is also about your mental wellbeing, your feelings, your emotions.

So today, let's explore how to gain a sense of connection to your environment:

🫶Any relationship is built on time spent together.

🌅When you spend time outside, you build a relationship with the local environment and get in touch with nature.

🦆You might find yourself more connected to and knowledgeable about the local wildlife.

💚You may discover that you have a deep and abiding love for the natural environment. This can improve overall sense of purpose, can improve hormonal balance, and can reduce anxiety.

Follow us for more facts:

02/15/2024

6 ways to increase your fiber intake:

🥑Jump-start your day. Yes, you can have veggies with your breakfast! Think veggie omelette, smoothie with spinach and berries, or avocado toast.

✔Swap out refined breads, pastas, and crackers for whole sprouted grains. Think quinoa, brown rice, nuts, and seeds. If you must have bread, they have sprouted whole grain options!

🍎Opt for the side of fruit. If you are picking up lunch from a restaurant, see if they can substitute either a side salad or cup of fruit instead of the chips or starchy side.

🍽Include legumes and beans in your meals! These are high in fiber and filling.

✔Snack right. Whole fruits, vegetables, hummus, and nuts are high-fiber snacks.

02/14/2024

😁Health tip of the day:

Look for close to a 5:1 ratio of total carbohydrates to fiber. (For example, if a slice of bread has 15 grams total carbs, you’ll want to see ~3 grams of fiber).

🥑Add avocados to your meals. Not only are avocados rich in heart-healthy fats, but they are also high in fiber. One medium-sized avocado has about 10 grams of fiber.

🥜Incorporate small seeds, like chia, flax, or h**p, into your day. These seeds may be small in size but they’re mighty in nutritional power, providing you with heart-healthy fats and protein in addition to plenty of fiber.

🫑You seriously can’t go wrong adding more veggies to your diet. Non-starchy vegetables, like leafy greens, broccoli, and cauliflower, provide both fiber and volume for little calories.

02/13/2024

😶Allow Yourself to Release your Emotions:

In creating awareness around your stress & processing everything, it will probably bring up a lot of uncomfortable emotions. It’s very important to allow yourself to release those emotions, rather than trying to suppress them.

This can bring up feelings of anger, sadness, frustration, etc. Cry if you feel like you need to, scream into a pillow, do whatever you need to do to allow yourself to feel the emotions & release them. These emotions are totally normal and ignoring them will only make things work.

Whatever you are going through, it is completely understandable why you are feeling this way. It is not a sign of weakness. Don’t beat yourself up over having these feelings. Allow yourself to go through the whole process of getting through this.

02/12/2024

Good sleep helps you to reduce weight! Here are 5 Lifestyle Changes You Can Make for Better Sleep:

1. Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
2. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
3. Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
4. Avoid large meals, caffeine, and alcohol before bedtime
5. Get some movement (you can even start with longer walks during your day). Being physically active during the day can help you fall asleep more easily at night.

Do you want more facts on health and weight loss? Follow us:

02/06/2024

Your weightloss journey is greatly influeced by your sleep habits.

Here are 5 Lifestyle Changes that will improve your sleep:

✔️Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
✔️Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
✔️Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
✔️Avoid large meals, caffeine, and alcohol before bedtime
✔️Get some exercise (walking also applies). Being physically active during the day can help you fall asleep more easily at night.

Which one of these do you do already? Tell us!

02/06/2024

Fibers help us improve our digestion and contribute to make us feel fuller after eating. Learn how to get more of this!
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02/06/2024

The anti-inflammatory solution for you! 🥣
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01/10/2023

01/06/2023

We'll give you now these meal tips but there is an extra meal you need to add before setting any health or weight loss goals. Tap for more: www.theextrameal.com