Tag Archives: mindful eating

Moving My Blog!!

I want to thank you all for reading and following my blog. I have moved my blog to worpress.org. The new url is http://www.inspiredhealthcoaching.com/2012/

Please join me there!!

Fullness or Satiety

Do you think fullness and satiety are the same? The physical weight of food in our stomach, that is about the size of our clenched fist, is fullness. But… the emotional experience is satiety that equals satisfaction. That is why we are not satisfied with lettuce, even if we eat a very large bowl. It is also the reason we occasionally have difficulty “satisfying” our hunger, going from fridge to cabinet to freezer back to fridge. We are attempting to fill an emotional hunger. Some foods fill and satisfy us (and they can be nutritious too. Do you have any foods like that? Here’s a photo of mine…

Diets Don’t Work

Open up any magazine, especially the ones targeting women, and you will find the perfect diet. Even physicians have bought into the concept of eating “special” food to lose weight. Anyone who is overweight, eats more than they’d like, craves sugar or other foods will never be successful long-term from dieting. That’s why we still have so many overweight people. There is NO magic pill. I lived it, learned it and now teach it. I’d love to hear what you think…

Trigger Foods

Do you know why you eat half a package of cookies or almost the whole bag of chips? Because it makes you feel better… temporarily. Eating in response to an emotion such as anxiety or loneliness causes habits to be linked to those emotions. If you want to find out what your trigger is, write out a food journal, keeping track of the emotion immediately preceding the habit. Homemade oatmeal raisin cookies are my habit food when I’m anxious. What’s your habit food?

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 ______?

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?