Tag Archives: weight

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…

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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?

Pantry Purge Your Way Healthy Eating

While you’re running errands and doing chores this weekend, add a pantry purge to your list. Get rid of all the junk food that triggers your overeating. Replace the foods with healthy choices that are either not processed or minimally processed, such as whole grain crackers, almonds, walnuts, pistachios, beans, salsa and popcorn kernels for air popping. Do the same for your fridge and freezer. Your physical environment is key to your success in eating healthier. What satisfying, good-tasting snacks could you add to your fridge/freezer?

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?

What Did You Have For Lunch Today?

What did you have for breakfast today? How about lunch? Did you enjoy those meals and did they leave you feeling totally satisfied and full? If you ate mindfully, noticing the aroma, taste, texture and color of each food, you not only enjoyed your meal but you were totally satisfied and can remember each thing you ate. When we are distracted by a computer, TV, reading, cell phone or any activity that removes our attention from the process of eating, we don’t listen to our bodies hunger and fullness cues, making us at risk for overeating. The taste/enjoyment level is diminished unless you focus on the food and savor each bite. Did you focus on your lunch today?