'DIET'...yeah it's a 4 letter word

    The word diet has a bad rap, really what we eat every day is considered our 'diet' but for many of us it means a restrictive eating plan. If you're eliminating foods from your diet for health reasons such as lactose intolerance, allergies or other health conditions by all means that is what you should do.  Especially if it is directed by a medical professional. On the other hand  if you are restricting foods only because they have too many calories, they're considered bad, restricting is not the best choice. It is in our best interest to listen to our bodies and learn to eat mindfully and in moderation. 

    It is human nature when we are told we can't have something that we enjoy it makes us want it even more and finally one day it gets the best of us and we dive in most likely overindulging.  Now keep in mind that does not make you a failure and you can and will recover.  To avoid those negative feelings learn to enjoy your food in moderation, savor your food as you are eating and take your time.

    Just a few helpful tips

Slow Down:  Slow down your eating, take your time and chew completely. 

    Tips to try

    1. Avoid eating distracted such as eating while looking at your phone, reading or  watching TV.

    2. Place down your utensil(s) between bites to avoid the 'shovel method.'

    3. If you're around others take the time to enjoy their company.

Mindful eating: Decide are you really hungry or is this another emotion you're feeling, for example, boredom, frustration, sadness. Use all of you senses notice the smells the crunching, etc. Learn the signs of fullness, slowing down also falls under this category.

    Tips to try:  

    1. Before heading to the fridge or cupboard have a glass of water, go for a short walk or get up and move around than determine do you really feel those hunger signals.

    2. Avoid reading, watching TV, any type of distractions. Consider placing whatever you are eating onto a plate or bowl and sitting at the table or kitchen island, make it a thing.

    3. Slowing down and allowing our body time to signal our brain that we are satisfied and we can stop eating. Avoid eating until you feel uncomfortable.

What & how much we eat: What and how much we eat are equally important. If we are eating what is good for us we can still have too much of a good thing. 

    Tips to try: 

    1. Learn a few tricks on how to determine a normal serving size.

        a. 3-4 oz. is approx. the size of your palm (not including fingers). This would be your proteins, potatoes, pasta, cooked vegetables.

        b. 1 cup is approx. the size of your fist. Typical size for fresh fruit, raw vegetables, cereal, soup, etc.

        c. 1-2 oz. is approx. a handful. snacks such as peanuts, pretzels, crackers, etc.

    2. Use dressings and sauces carefully.  An overload of salad dressing, especially something creamy, can provide as many calories as a cheeseburger and extra fat. If you don't want to give them up. Always get your dressing and sauces on the side and rather than pour it onto your salad, meat or vegetables dip your fork into the sauce container. You will get the taste with each bite and use much less.

 

    3. Try to refrain from making to many changes at once, it can sabotage your success. Consider focusing on the good thing you want to add rather than the item you wish to reduce. 

        For example:

        a. Goal: Drink more water and less sugary drinks. Set a goal for how much water you want to consume in a day and without thinking about it you will replace those sugary drinks.

        b. Goal: More fruit, less chips or snacks.  Set a small goal of eating 1 serving or 1 additional serving of fruit a day, that's right just one and don't think about what you are giving up.

Choose one of the above tips and set it as a goal for 3 weeks, approx. time it takes to develop a habit. It may take a few tries but that is ok.

Be safe, be healthy & be happy.

😋👃👅

Sincerely Rickie