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Eating…Little Changes Make All the Difference

Posted on March 20, 2013 01:11 pm

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Each of us has our own particular routine when it comes to food. And sometimes it serves us well and sometimes it doesn’t. When it comes to having control over what we eat—and ultimately how we look and feel—small changes to our routines can make all the difference. Consider these:

 #1 Plan Your Day. To control what you take in, plan your meals—and snacks—instead of winging them. Either make a mental note of what your meals will consist of or jot them down on paper. This way you can plan healthful choices for your whole day that will keep you eating right.

 #2 Have Breakfast. Begin your day with a lean protein or whole grain—based breakfast. This will get your metabolism going, give you lots of energy, and keep you satisfied for hours. Try something new: Ever had Shakshuka? It is a delectable dish consisting of eggs softly cooked in a spicy tomato sauce and topped with feta cheese. http://www.davidlebovitz.com/2013/02/shakshuka-recipe-eggs/

 #3 Don’t Eat Standing Eating while standing at a counter or in front of an open refrigerator door is a bad idea. Why? This often means that you are eating out of packages or containers and have no clue as to how much food you are actually consuming. Put your food on a plate, sit at a table or counter, and enjoy your food. You probably need a break anyway.

 #4 Only One Serving! The easiest way to control how much you eat at meals is to serve yourself a reasonable portion and leave the remaining food on the counter or stove. This will help you to avoid the impulse to eat just a bit more of that delicious dish. The calories do add up!

 #5 No Eating After Dinner When dinner is over so should your eating for the day. Evening is time of the day is when people often pack on the pounds. And it is often mindless eating done while watching TV or partaking in some other activity. If you must have something, pour yourself a tall glass of water or eat an apple or orange.

 #6 Plan Your Snacks Are you one of those people who gets hit with the need to have a snack at the same time each day? No problem. Simply keep snacks to about 100 calories each and keep in mind that the best snacks are a combination of a small amount of fat and either whole grains, fruit, or vegetables. For instance: half an apple and a slice of cheese, 2 tablespoons hummus and carrot or celery sticks, or a few whole-grain crackers topped with a smear of nut butter. Here’s a link to lots of good-for-you snacks to enjoy: http://liveforwardcoaching.com/store/blog/SnacksYes_Do_Have_Them.html

 #7 Eat on a Smaller Plate This may sound odd, but consider this. If you are watching your portions and serving yourself on a dinner-size plate, there will be an awful lot of empty space, which could make you feel as if you will not be getting enough food. So instead, put your food on a lunch-size plate. This way the whole plate will be filled, making the serving look like more.

 #8 Slow Down It takes approximately 20 minutes for your brain to tell your stomach that you have had enough to eat. So if you are a fast eater, you will be eating a lot more food than you really need to feel satiated. Here are two easy ways to slow your eating down: Chew each mouthful of food 20 to 30 times before swallowing, or put your knife and fork down between mouthfuls. Keep in mind that slow eating doesn’t always work if you are obese, due to a condition known as leptin resistance. This means that your body is less responsive to satiety signals.


Need some accountability and support managing your eating habits? Let me, Deborah Mintcheff, get you on the path to success. Contact me at deborah@liveforwardcoaching.com. What are you waiting for?

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