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5 Tips to Help You Eat Less and Feel Better

Diets that create various ways to make you eat less aren’t easy to follow! Sometimes just making a few lifestyle changes can help you to get rid of those unwanted pounds just as well. Here are a few ideas:

 

  1. Don’t try to multitask while eating. Whether you are checking emails, watching TV, driving, or doing any other activity while you eat, your mind is distracted by the other activity. When this happens, you will miss your body’s signals of satiety (fullness) while you are eating, which then leads to overeating. When you are truly hungry, stop your other activities and focus on the process of eating. You will enjoy your food more and be less apt to eat more than your body needs.
  2. Prepare food from scratch as much as possible. Food coming from the perimeter of the grocery store is more healthful than the boxed, bagged, and frozen prepackaged foods that are available. Most fruits and veggies will give you their best health benefits if eaten raw. Eat as many of them as close to nature as possible.
  3. Add a bowl of soup to your meal. Beginning your meal with a broth-based soup will help you to feel more full before you get to the other, higher-calorie courses of the meal so you will eat less of those.
  4. Use some psychological helps to keep you from overeating. Serve your food on a smaller plate so it looks like you have more food. Rather than serving your meals family style, use a buffet format. When you fill your plate away from the table, you have to think twice before getting up to get seconds.
  5. Stop eating as soon as you feel satisfied. Don’t wait until you feel “stuffed.” It takes your body 20 minutes to digest the food to the point that your brain completely registers that you are full. If after 20 minutes you are still full, then get a small portion of something more to eat.

 

These are a few tips to help you eat less–but not by any means an exhaustive list. We’d love to know the things that have worked for you as well. Please comment and share them with us!

 

http://maronewellness.com/super-bowl-party-food-playbook/

http://maronewellness.com/7-tips-make-weight-loss-successful/

fruits-and-vegetables

13 Tips to Help You Keep Your “Healthier Eating” New Year’s Resolutions

Have your New Year’s Resolutions included healthier eating? Do you want to eat better but don’t want to give up your comfort foods? Thinking of substitutions rather than cutting things out of your diet can make the whole process a lot more pleasant. Here are some ideas to get you started. The sky is the limit with your own creativity to add to these!

 

  1. Add vegetables to many of your foods—spinach to smoothies, green peppers to scrambled eggs, broccoli to pasta dishes, etc. You’ll get more nutrition without totally changing your menu.
  2. Exchange French fries for Carrot Fries. Cut carrots to the size and shape of traditional French fries. Toss with olive oil plus salt or any herbs you like. Bake them at 425° until crisp.
  3. Replace white rice with cauliflower “rice.” Cut a head of cauliflower into manageable pieces. Pulse in a blender or food processor. Press out moisture with paper towels. Microwave for 5-7 minutes and add seasonings to taste.
  4. Instead of pasta, use shredded zucchini or spaghetti squash.
  5. Rather than drinking a glass of fruit juice, eat the fruit instead. You will get more fiber and more nutritional value with fewer calories.
  6. Swap the potato chips for air-popped popcorn.
  7. Take fruit for a snack rather than high-calorie, high-sugar processed snacks.
  8. Exchange white breads for whole wheat bread. The additional fiber in the whole wheat will help you to feel more full so you’ll be less tempted to overeat. (Fiber also has zero calories!)
  9. Oatmeal will stick with you longer than processed cereals. Just add berries, cinnamon or nuts to add flavor.
  10. Replace the fancy coffee drinks with a green tea. It has no calories but will still boost your metabolism.
  11. Instead of a packaged salad dressing, use olive oil and a flavored vinegar.
  12. Exchange iceberg lettuce for romaine, spring mix, or spinach. The iceberg lettuce is almost devoid of nutrients, while the other greens are packed with good things such as folic acid and iron, not to mention more flavor.
  13. Replace high-sugar sodas (or even diet sodas) with lemon/lime sparking water.

 

We hope your New Year’s Resolutions for healthier eating are going well. If any of these ideas are helpful, we’d love to hear from you!

See also:

http://maronewellness.com/services/10-day-purification-programs/

http://maronewellness.com/10-tips-to-eat-healthy-on-a-budget/

Living With Fibromyalgia

Fibromyalgia: Living More Comfortably With It

Fibromyalgia is one of those physical difficulties that still baffles the professional community. Medical science does not have a lot of answers yet, and current drug interventions are only effective about 30% of the time. For this reason, many people are taking their care into their own hands and are venturing out into various alternative treatments. It is important to get a medical diagnosis to be sure FM is truly the cause of your issues, because some other conditions can exhibit the same symptoms. But if you are looking for solutions, these are some places to start.

Dietary changes can make a big difference in Fibromyalgia

Some studies have been done showing that patients who ate a raw, vegan diet saw a substantial reduction in their FM symptoms. For those who don’t want to be that restrictive, it is still important to eat a diet high in fruits and vegetables, whole grains, and lean protein such as chicken and fish. Eating a breakfast that is high in protein and whole grains may help to jump start the day as well.

According to Ann Vincent of Mayo Clinic’s Fibromyalgia Clinic1 “We know anecdotally that certain dietary choices—like eating small meals frequently throughout the day—can help energy levels.” Staying hydrated is also important. Keep the water intake up.

What you don’t eat is just as important as what you do eat. Foods to avoid include any processed foods and those fried or high in saturated fats. Limiting salt and sugar intake has also been found to be helpful in avoiding flare-ups. You may find it helpful to keep a food diary so when your symptoms worsen, you can look for trends in your eating habits.

Sometimes just preparing the food is taxing if you have FM. Finding foods that are easy to prepare can be a big help. Choosing vegetables that are pre-washed and cut up will save a lot of prep time. The deli section of your health food store can provide you with several options such as quinoa or beet salad to give you variety without the extra work.

Other Alternative Health Options

Many people with FM have seen good results with other alternative health measures. Christine Gerbstadt, MD, RD, MPH2, suggests “trying things like yoga, massage, and deep breathing exercises…Each individual with FM has different symptoms and will need different solutions to get the best possible quality of life.”

Supplementing with good quality vitamins and Omega 3’s has shown to have an impact on inflammation as well. Whole food supplements such as those made by Standard Process are an excellent choice. If you would like to try this option to improve your health and well-being, we offer Nutrition Response Testing as a way to find exactly what your body needs. Give us a call at 864-963-9304 for a free consultation to see if this is right for you.

 

1Ann Vincent, MD, assistant professor of medicine; medical director, Mayo Clinic’s Fibromyalgia Clinic, Rochester, Minn.

2Christine Gerbstadt, MD, RD, MPH, spokeswoman, Academy of Nutrition and Dietetics; registered dietician; practicing physician, Sarasota, Fla.

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional.  Please consult your chiropractor or physician to determine whether these self-care tips are appropriate for you.

15 Tips for Lowering the Fat in Your Diet Without Losing the Flavor

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Take the 1% Challenge

A few years ago Tom Connellan wrote a book that became a best seller. Its title is The 1% Solution for Work and Life. In the book the author challenges the reader to make just a 1% change for the better in each area of life. It isn’t difficult, and over time 1% plus 1% plus 1%… adds up to a significant change. It’s a great challenge for us to become better than we have been in any area of life.

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