Tag Archives: portion control

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 ______?

Best Meal Starters

Start your meals with a piece of fruit, salad or veggies and a big glass of water. Beginning your meals with vitamin and antioxidant loaded foods and hydrating with pure water is a perfect way to give your body essential nutrients. Add on the lean protein, whole grain carb and eat just the right amount… (pay close attention) when your body is comfortably full. Now you have given your body the nourishment it needs. Do you think it’s okay to indulge in dessert?

Lose Weight the French Way

The French eat rich foods and drink lots of wine, yet don’t gain weight. Do you want to know their secrets? They focus on quality not quantity. Their portions are smaller, their food is fresh from local markets and they sit down to each meal to actually focus on the food and take their time. No rushing for them. Americans typically eat huge portions of processed food while watching TV, using the computer or cell phone and so quickly they hardly remember what they ate. Which one sounds most appealing to you?

Is FLAB Sabotaging Your Eating?

Don’t let FLAB sabotage your efforts to eat healthy foods and listen to your true physical hunger. Before you eat, ask yourself if you are Frustrated, Lonely, Anxious or Bored? Eating in response to an emotion will not satisfy your “hunger” and relieves the unpleasant emotion only temporarily. After, you may feel frustrated for consuming extra, unnecessary calories and the cycle begins. If you answered Yes to the question, what could you do instead of eating?

Cutting Sweets in Half… Mindfully Eating Snacks

Mindless eating of snacks and sweets can lead to not only an excess of calories but unwanted pounds. A study published in The Journal of the American Dietetic Association found that cutting candy in half reduced the caloric intake of the participants. Eating smaller pieces slows down the eating process when eating mindfully, so whether it’s candy or your meal, cut it up and take your time. If you’re used to eating handfuls of snacks, eat one piece at a time. This new process will seem foreign at first but will allow you to totally focus on the pleasure of the food. What food do you love to slowly savor?