Ten Tips to help you avoid overeating.

  1. Ask yourself are you sure you are hungry?

Check in with your body and ask yourself how hungry am I or am I perhaps just thirsty?

We live in a time where we are chronically dehydrated. Water after all is the elixir of life. Sometimes a big glass of water is all you need to stave off the feeling of hunger and get you to your next meal.

Our bodies have natural cycles, so stop and take a listen. If you don’t feel like eating then don’t. Mind yourself tho. You need healthy food as it is the fuel that keeps you going. If you feel light headed or dizzy, this could be a sign of your bloodsugar dropping and you need to get yourself to eat. If you are feeling satisfied then drink some water or clear tea instead of going for that fat and sugar laden treat.  Your body will be thankful.

  1. Portion control.

Cup your hands together,that’s your portion size. This is approximately the size of your stomach. Be sure to only eat this amount in one sitting. If you want more when you are done, then by all means have more. It typically takes 15 minutes after eating to realize that we are full. So take a deep breath relax and ask yourself if you are still hungry.

  1. Before you eat, connect.

Take a breath, relax into yourself, be thankful and grateful that you have a wonderful meal to eat.

  1. Look at your food

Do this as you are connecting. Think of the time it took to grow, the farmers who have grown it Connect with your food. Appreciate where it comes from and the good it is going to do for your mind, body and spirit.

  1. Take time to enjoy what you are eating.

Being in tune about your choices will keep you from making poor food choices.

But by no means punish yourself by not eating what you truly crave when you crave it. So eat the fudge or the potato chips, just not all the time or often. Keep them as a treat.

  1. Eat in a pleasant setting.

Don’t rush the nourishing experience. Go ahead and live in the moment when you take the time to eat. Acknowledge that you are taking the time to nourish yourself. Go outside if you can, find a place with a view. Just take that time for yourself, you deserve it.

  1. Chew Chew Chew.

Not only does this aid in digestion, your body will also have the  time it needs to tell your brain that you are full.

  1. What flavors you are tasting?

Take the time to discern each flavor. Can you taste a little rosemary? Is it bitter? Sweet? Just what kind of food are you allowing into your mouth? Feel the texture. Feel blessed that you have such wonderful food to nourish you.

Try and figure out  the ingredients such as spices and herbs that were used. Could you introduce that flavor into other dishes? What other flavors would compliment what you are eating?

  1. Put your utensil down between bites.

This allows your body to keep up. Giving a rest in between bites helps digestion and absorbtion and you guessed it.. Helps with letting you know when you are actually full.

  1. Take a healthy snack.

It is always easy to reach for the fast, cheap and easy selections, so keep something healthy on hand for these cases. Dried fruit, nuts or veg are always good go to.

Eat healthy stay vibrant!

Plan to be healthy

healthyyouWe make new year’s resolutions, we commit to losing weight or getting healthier, but then it all seems to fall by the wayside and we are back into our comfortable settings, eating convenience foods or food like substances as I call them. Getting healthy can be daunting. But anything worth doing is worth doing right. You don’t have to do it in a day either. It is all about one step at a time, making small changes every day or every week so it becomes a habit to be healthy.

  • Get busy in your kitchen – Cooking doesn’t have to take long and can be a wonderful experience if you are doing it with loved ones. We all have to eat right? Teaching children how to cook will help them make healthy habits.  There are lots of healthy meals that can be prepared and ready in as little as 30 min. Find some great recipes on our recipe page.
  • Organize your pantry – Get in there and toss the junk! Go thru everything. Can you read what’s on the label? If you can’t it is not healthy for you. Stock your pantry with staples, whole grains, beans, nuts and lentils. If you can see the junk food it can stimulate cravings so get rid of it or at the very least hide it somewhere out of site until you are ready to treat yourself.
  • Use smaller plates– plate sizes are increasing. When you are filling your plate check it’s size, if you put less on your plate you will eat less. Also if you fill your plate and then sit down instead of having food within reach it will give you pause before you eat again resulting in knowing if you are full, therefore reducing your intake.
  • What’s in your fridge- Fill your fridge with healthy food. Fill your crispers with lots of colourful veg! If you find that you are not using all of the veg in a week, then it is time to make soup or blanch and freeze your extras so that you always have some veg on hand. If you have meal items on hand you are less likely to eat out or find something “convenient”
  • Along the outside- The next time you need to grocery shop i would hope you wouldn’t go the traditional grocery store, but if that is where you find yourself go only to the outside perimeter of the store. This is where the organic and less likely to kill you food is. haha
  • Chew slowly- pacing how fast you eat helps your body to register when you are full. So go ahead a savour your food instead of gobbling it down. this will aid in better digestion and mindful eating.
  • Turn off the TV- mindlessly eating in front of the tv or any screen is going to lead to poor food consumption and choices. Making food together can be bonding and eating together can lead to conversation!
  • Increase your vegetable intake- vegetables are the best way to protect your heart and body against obesity. You can add them to omelets, baked goods, pasta and of course smoothies! You can even substitute pasta for spaghetti squash or zucchini ribbons. Find some fabulous recipes here.
  • Keep temptation to a minimum- the closer you are to the crap the more likely you are to eat it. Keep it hidden or better yet don’t bring it into your home.
  • Eat healthy fats– Switch out your unhealthy fats for healthy ones. It is easy to swap your butter for coconut oil or avocado. We need fats in our diet to help absorb our fat soluble vitamins.
  • Bye bye sugar– You know by now that white refined anything is bad for you… white refined sugar will kill you. Cut it out! Stick to natural sugars found in fruits and veg.
  • Cayenne pepper- if you are not eating this, you should be. Not only does this boost your metabolism but can cut sweet, fatty and salty food cravings. Sprinkle it everywhere.

It is okay to treat yourself once in awhile, but if you want to start your healthy lifestyle then find a way to do each of these things everyday. Like I said, you don’t have to do it all in one day but plan to be healthy and one step at a time you will suddenly find a more vibrant you!

 

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