Category Archives: recipes, nutrition, celery, lentils, antioxidants, phytonutrients, high blood pressure

If you never overeat at meals (ever!) you’re not going to need these great tips

We all do it. Sometimes the amazing aroma and delicious flavour gets the best of us.  Especially if we’re a bit on the hungry (or hangry) side.
I’m talking about overeating at meals.  This can have a big impact on our weight, energy levels, and overall health and well being.  Of course our body needs food to fuel it and we often (usually, right) eat amazingly healthy foods.
It is way too easy (and common) to indulge during holiday feasts. But it doesn’t always stop there. Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.
In this post I’m going to give you three solid tips for preventing that from happening.  Seriously! If you can make these things a regular habit and part of your daily routine you’ve got one up on the overeating cravings.
And here’s a secret, it’s not about willpower it’s about habits.
If you want more help after reading these great tips the Metabolic Plan® can help control the cravings and desire to overeat with a customized nutrition plan based on your unique body chemistry.
For more information send me an email at tessanp@shaw.ca or click on the weight loss tab in this website.
Now, read on for three ways to avoid overeating at meals
(Psst, turn these into habits and ditch the willpower!)

Tip #1: Start with some water

When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

Something that I have a tendency to do is what I call “eat before I eat”.  As I’m preparing dinner I’ll snack on a little (or a lot) of something.  Not good because its distracted eating.  You’ll read more on how to get a grip on that when you get to Tip #2.

But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (…just sayin’).

Not only will the water start to fill up your stomach before you get to the buffet,  leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism. Also, I find avoiding buffets to be one of the best antidotes to over eating!

Tip #2: Try eating “mindfully”

You’ve heard of mindfulness, but have you applied that to your eating habits?

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful.  Notice and appreciate the smell, taste and texture.  Breathe.

This can help prevent overeating because eating slower often means eating less.

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

So take your time, pay attention to your food and enjoy every bite.

Bonus tip: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

Tip #3: Start with the salad or a broth based vegetable soup

You may be yearning for that rich, creamy main dish.

But don’t start there.

(Don’t worry, you can have some…just after you’ve eaten your soup or salad).

Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller.  They’re “satiating”.

And these secret weapons are great to have on your side when you’re about to indulge in a large meal.

So have:

  • your glass of water
  • eat mindfully
  • and start with your soup or salad

This will help avoid overeating at meals.  Simple yet proven effective.

 

References:

https://authoritynutrition.com/7-health-benefits-of-water/

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

 

 

 

 

Important small print you must read:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.

 

Celery, an overlooked vegetable

You probably haven’t given much thought to celery, an often overlooked vegetable.  But think again, this inexpensive vegetable is chock full of nutrients that pack a punch when it comes to our health.  Let me tell you about a few of those health benefits, some that may surprise you:

  • Low calorie, no surprise here and well, we can all use that
  • High fibre, exercise for our digestive tract
  • Excellent source of a wide range of antioxidants including Vitamin C, Beta Carotene, Manganese-we need that to keep that nasty oxidative stress at bay so our cells stay healthy
  • Antioxidant phytonutrients-these babies protect against inflammation, a well known marker for a number of disease states
  • Helps lower blood pressure-that one is self explanatory
  • High in Vitamin K-important for blood clotting and bone health
  • Low on the Glycemic index/load factor meaning no spikes in blood sugar

We mostly think of celery as cut up and eaten raw with dips, peanut butter or cheese (no cheese whiz please!), but did you know that celery lends itself well to being cooked just like the one from my favourite cooking mag fine cooking.  I hope you will give it a try and if Beluga lentils seem a little exotic or hard to find any brown lentil will do.  I personally love puy lentils (also known as French lentils) they hold their shape beautifully and taste great. Enjoy.

http://www.finecooking.com/recipes/caramelized-celery-lentils.aspx

 

 

 

Important small print you must read:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.