As the New Year approaches, people tend to make resolutions about eating better. The all or nothing approach is rarely successful. If you typically eat high fat/high sugar foods every day, start by cutting back to 6 days a week. Each week, drop down by one and keep track in your food journal. But don’t just cut out a food, add a new food and make it something yummy and healthy.
Did you know that what you perceive as satisfying your hunger will help to determine what actually is? If you believe the food in front of you will fill you up, it is likely to do so. If you look at the plate of food and think, “I will still be hungry after I eat this”, most likely you will. But if you look at it and think, “ That was just right”, you will feel satisfied. There is a mindset involved in healthy eating, along with choosing the “right foods” in just the right amounts for you. We have gotten used to huge portions and think we will be hungry if we don’t eat the massive amount. Perhaps not?
Is your home your sanctuary where you leave stress at the door? To make your environment more comforting and the place for peace and calm, gradually make some changes in your home. Surround your senses with beauty: wonderful fragrances from essential oils and natural candles, sounds of nature and music, artwork, plants and flowers, smooth textures and soft pillows and of course, delicious fruits, veggies and other healthy treats.
Enjoying all the treats from the holiday doesn’t have to mean weight gain. Increasing daily activity levels by just a few minutes at a time can help you to lose those extra calories. Try adding just 5 minutes more of walking a day. Take those pups for the walk they so deserve! Take a brisk walk around the block on your lunch break and after dinner. Walk through the house while you’re on the phone. If you have gifts to return or gift cards to use, walk around the entire mall at least once.
You don’t need to deprive yourself of specific foods forever. When you are craving a “treat” that you would prefer not have, spend at least 10 minutes eating that treat. Smell it, look at it, think about it, then take one small bite of it. Slowly chew and savor it’s texture, taste and then swallow. Do you want another piece? Continue this process for each bite. You may find that after only a few bites, you are content. When you are mindful of what something really tastes like, you’ll be more satisfied more quickly.
How do you stay away from all those yummy holiday treats at the office and all the cookies you baked at home? This can be a particularly challenging time of the year especially if you are a grazer. Grazers typically reach for food more from habit than hunger and high calorie goodies are abundant. Plan ahead by packing healthy snacks in small containers to eat before the urge to indulge strikes!
The next time you overindulge in food, instead of beating yourself up, think about what may have triggered the food fest. If we can learn from our experience and choose smarter next time, something positive comes from it. If you are keeping a food journal, you might find out that when you wait too long to eat, or are very tired, or angry at your boss or sad that your teenager won’t talk to you anymore, you stuff yourself. Once you know what triggers the unhealthy eating, you can plan ahead!
Now this is a very sobering statistic…and read to the bottom. Obesity is involved. Healthy lifestyle and mindful eating is key! http://www.healthfinder.gov/news/newsstory.aspx?docID=647200
During the holiday season, we tend to be exposed to many more tempting foods and social gatherings centered around food. If we use some mindful eating techniques, weight gain does not have to be part of the holiday. Before you sit down to eat, rate your hunger on a scale of 1-10, pause midway through the meal and rate it again and once again at the end of the meal. Stop when you are between a 5-6. We can savor our food without weight gain!
Getting enough sleep is critical for health. Sleep deprivation prevents weight loss, plays a role in memory problems and increases the likelihood of occupational and car accidents. A pillow can be a key factor in how well you sleep and should be replaced every 18 months. If you are a side sleeper, choose a thicker one; a back sleeper should choose a thin one. Sweet dreams…
Want to weigh 15lbs. less and reap other health benefits? Practice yoga! According to research, people who practice yoga eat more mindfully- eating only when physically hungry and stopping when full. Researchers believe that yoga cultivates an awareness of emotional and physical sensations that makes you more conscious of your food choices.
The best way to feel full longer, keep your energy up and enhance weight loss is to eat small protein-rich meals every 3-4 hours. A breakfast that includes a protein such as an egg, low-fat plain yogurt with your own fruit added, low-fat cheese, will keep you going until lunch. If a salad is your typical lunch, be sure to add some lean chicken, tuna, low-fat cheese or hard-boiled egg. 2-3 ounces of protein for each serving is adequate, especially if you are eating every 3 hours.
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