Monthly Archives: February 2012

Savor the Flavor

Did you know that the first few bites of your food are the most flavorful? Depending on the food and your hunger, the level of satisfaction diminishes after a few bites. Try this… take a small bite of a food, chew slowly, while savoring the flavor and texture. As you continue to take small bites, carefully notice any change in flavor. We usually eat too quickly to notice this change. This will help to limit overeating and adds enjoyment to meals. What favorite food will you try this with first ______?

Turn Your Mood Around

If you are feeling overwhelmed at work (and we all have those days), you can make a few choices: you can moan and groan to your colleague, send a complaining text to your spouse or you can turn your mood around.
On your next break, listen to some upbeat music; at lunch, take a brisk walk outside, even if it’s cold; do some stretches and breathe; play a game on your phone (but keep track of your time) or call a friend to meet you after work for fun time to recharge. What works for you?

The Next Meal is Coming

We all have different patterns of hunger, but if you eat three healthy meals and plan 2-3 snacks to eat when your body needs the energy, you will always know another meal/snack is coming and not be so tempted to overeat “to hold you over”. Make sure to plan ahead for those crazy days and keep nutritious snack foods in small containers. A trigger for overeating is getting too hungry, but you can prevent that with pre-planning and a good grocery list. What can you add to this week’s grocery list for snacks?

The Snack Attack Hour

Do you know what time of day is the most likely time you’ll eat sugary snacks or some kind of junk food? 3:00 pm… Your energy is waning and a candy bar would boost it up, wouldn’t it? Don’t send your blood sugar spiking, only to have it nose dive, leaving you feeling worse. Keep nuts and fruit in your desk for a quick snack… protein and fiber. What else could you plan for a snack?

Improve Your Memory

If you want to improve your memory and focus, try a walk in the park or looking at pictures of nature on your computer. According to psychologists at the University of Michigan in Ann Arbor, interacting with nature, whether outside or viewing pictures increases memory performance and attention span by 20%. Walking in an urban area apparently doesn’t have the same benefit, but walking in nature, whether it’s summer or winter, can have similar effects as meditating. Where can you walk?

Loneliness Cure

When you’re feeling lonely and disconnected, a heating pad or warm bath just might be the cure. Research results from John A. Bargh and Idit Shalev of Yale University indicate that the early childhood experiences of physically being held close and psychological warmth of love, trust and support contribute to the tight connection to physical warmth. So turn on the warm shower and hop in. Have you used warming techniques to feel better?

Kissing or a Snack

If you are attempting to replace that evening snack with another “feel good” distraction, try kissing. Whenever we change a behavior that is done mostly out of habit or triggered by emotion, the best way to stop is to replace it with another healthier option. Eating provides a temporary good feeling but adds unnecessary calories. Kissing causes the release of oxytocin and endorphins. Smooch with your honey or child sound better than chips?