Tag Archives: ideal diet

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.

 

Saving my sister’s life with food

The food abuse had been going on for years, leading to obesity, elevated cholesterol, high blood pressure and type 2 diabetes.  This  was managed with a myriad of medications. I think at one point she told me she was on nine different medications!  Some 20 years later, it all came to a head with a medical crisis (though there were many warning signs prior to this), one that to this day leave some serious physical, mental and emotional scars.

It sounds dramatic but I can assure you it’s no  exaggeration because I was there and I’m still there today helping my sister negotiate her way back to health through nutrition.

But let me back up a bit to the day I flew to Alberta with no idea if I would be heading straight to the hospital or my sister’s home.  Because for the past year or so, her life consisted of one medical crisis after the next that no medical professional could figure out.

She was plagued with chronic, acute diarrhea, nausea, dizziness, near fainting spells, severe pain in her shoulders, neck and head that seemed to be progressively getting worse.  The irony was that she was losing weight, something that had alluded her for years even though I was right there, with all the knowledge and expertise in nutrition and weight loss, for whatever reason, she didn’t want to know.  As time went on and her symptoms were not improving, the realization hit home; her disease could no longer be chemically managed through traditional medicine.

During our many telephone conversations I had suggested the possibility that the medications could be causing these issues.  However, she felt that the doctors, either her own or the many that had treated her in the ER would have caught that. Eventually, one of them did.  It turned out that she had developed a severe reaction to Metformin, the drug prescribed to control the type 2 diabetes.

It was shortly after I arrived, following another doctor visit, that she was given this information about the Metformin.  She was immediately taken off the drug and within 24 hours there was an improvement in her symptoms. She also decided, along with her family doctor that she wanted to come off  many of the other medications she was being prescribed.

Of course she was depleted and exhausted but now she could focus on recovery and building back her strength.  She became increasingly interested in nutrition and the type of foods that would support her recovery and those foods in particular that could also help manage her blood sugar. So I got to work, I finally had an opportunity to help her gain control of her health and trust me, I had her undivided attention this time!

It was not easy I was dealing with food restrictions, likes, dislikes and sensitivities.  But she was a willing participant, highly motivated and desperately wanting to feel better.  So I started to cook, using  real whole foods, plant foods, anti-inflammatory foods, supportive herbs and spices all prepared in a method for easy digestion and maximum nutrient uptake.  I filled the fridge and freezer and left a menu of easy to follow recipes.

There were also some supplement requirements due to vitamin and mineral depletion, in particular, Vitamin B12 and Vitamin D.  I started slow and kept it simple.  I didn’t know how her body would react. There has been some trial and error and set backs, but the good news to date is that her blood sugar is stable, she has kept the weight off  and  now, she is in control of her health.

 

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.