Whether it be emotionally charged, out out of boredom, or pure mindlessness while at the table -- overeating is something we've all done at some point.
Our culture tends to overeat in general with large portions than ever, but you'd be surprised how much smaller of a portion you can eat and feel satisfied. Somewhere along the way, we've been programmed to eat until we are full, instead of eating enough to satisfy our hunger and return to neutral.
Whatever reason it may be to you, there are some simple tricks you can use on a daily basis to make sure you're more mindful of your consumption and keep things at a healthy level.
Here is a free (1) page Food Journal:
https://www.dropbox.com/s/y6y9qmb0k2s00at/Food%20Journal%202019.pdf?dl=0
1. Drink more water
This may sound like a no-brainier, but the majority of people just do not drink adequate amounts of water. Dehydration accounts for countless ailments and symptoms we encounter on a regular basis, and you may not even be thinking your water intake is related. For example, hunger and cravings are often dispelled by drinking a tall glass of water. So whether it be getting smart water bottle that'll remind you to drink enough water, using a water intake app, or keeping your bottle by your side throughout the day -- do whatever is necessary to stay properly hydrated. You'll find your cravings dissipating, and you'll be less likely to overeat.
2. Don't eat while distracted
Whether it's in front of the TV or while playing with you phone on your lunch break, distracted eating can cause you to eat more than you were planning to eat. Even if you only have limited portion in front of you, you won't feel satisfied when you your're done, making you more likely to grab something unhealthy to "fill" you up the rest of the way. Be mindful when you eat, and you'll find that satisfaction.
3. Write it all down
Sometimes, we're unaware that we're overeating, which is even worse. Keep a food journal with you and jot down every little thing you eat, even if it seems minuscule or unimportant. It also helps to note how you're feeling so you can correct behaviors once you spot a pattern.
In the event that you know or you think you are having issues with Wheat, contact me for additional testing, called the Wheat Zoomer test.
4. Focus on your portions
Instead of putting all the food on the table for the whole family to grab, portion it out, at least for yourself. Yous should have a well-rounded meal with plant-based items taking up the majority of it, followed by a lean protein, and then a healthy carb. Choose a smaller plate too so you'll trick yourself into thinking you're eating a more significant portion. If you still feel hungry after eating your plateful, take more vegetables.
5. Take it home
And finally, I can't forget a tip about restaurants. Even with healthy lifestyles, there will be times you go out to eat with friends or family. Don't order some plain salad that you're not excited about, a healthy lifestyle doesn't have to be bland or boring. Make a healthy choice and ask your server to box up half the order from the start or see if someone is willing to split the portions with you. If not, you'll have another perfect portion for tomorrow, which will make you look forward to lunch! Ordering a healthy appetizer and pairing it with a side salad is another great way not to overeat, but still, leave satisfied.
These little things make a big difference in keeping you from overeating, and they're so simple to do, they're effortless.
What's your trigger for overeating -- boredom? Zoned out in front of the TV? Hit relay and let me know.
Please feel free to check out my website, www.symplicitywellness.com. You will find more blogs on wellness and health. I would be glad to help you find the answers to your health issues.
Recipe (healthy salad): Beet & Arugula Salad
Makes about 4 servings in 50 minutes
4 Beets (skin on, washed)
3 Tbsp. Extra Virgin Olive Oil
1 1/2 Tbsp Balsamic Vinegar
1 1/2 tsps Raw Honey
4 cups Arugula (packed)
1 Apple (thinly sliced)
1 /2 cup Goat Cheese (crumbled)
1/4 Pumpkin Seeds
Instructions:
1. Preheat the oven to 400 degrees F (204 C). Wrap the beets in foil and bake for 40 - 45 minutes, or until cooked through. Remove the beets from the oven, let them cool then peel and slice into quarters.
2. While the beets cook, make the dressing in a small bowl by whisking together the olive oil, balsamic, honey, salt and pepper. Set aside.
3. Add the arugula to a salad bowl and top with the beets, apple, goat cheese, and pumpkin seeds,. Drizzle the dressing on top. Toss and enjoy!
Notes:
Dairy- Free - Omit the goat cheese, or use plant-based cheese instead.
No Pumpkin Seeds - Omit or use sunflower seeds instead.
No Apple - Use a pear instead.
No Honey - Use Maple Syrup instead.
Save time - Roast the beets ahead of time.
Serve and enjoy!
If you need additional information, help with better health, diet, recipe plans or just life style changes visit: If you like this recipe and would like a weeks supple , just e-mail me and I would be glad to help with your meal planning, no matter what type of restrictions you are following.
www.symplicitywellness.com or email me at: kathymorris@symplicitywellness.com
If you are enjoying this information and weekly recipes, to help you and your family stay healthy, please sign up for them to be delivered to you weekly.
And, you will enjoy on-going helpful tips, by signing up for my weekly blogs, on my website below.
If you missed my last blog on Foods That Cause Bloating and What you Can Eat Instead
Visit me at: https://www.symplicitywellness.com
WAIT: Before you go: I would like to tell you about a new service I am excite to be offering my family, friends and clients. This was make a world of difference in my personal health and I am sure you will benefit from this amazing new service.
So what is this service:
Did you ever wonder how your genes play a roll in your everyday life?
Did you know the total length of DNA in one adult human is equivalent to 70 trips from the Earth to the sun and back again.
Our genes encode functional aspects of cell physiology.
For humans, individuals get one copy of each gene from their mother and one copy from our father.
Variation in inherited genes affect our physical attributes.
Mitrochondria are little organelle inside each cell: 1. Mitrochondria contain their own DNA 2. Mitrochondria are only inherit from our mother
By looking at the snips (Single Nucleotide Polymorphism), you can tell by your individual genetic code how to personalize your recommendations related to health, wellness, fitness, nutrition, medications management, and more.
If this information is important to you, use the following link to order a test kit:
http://ags-providers.myshopify.com/?aff=1117
P.S.: If you already have a 23andMe, you can use it for a cheaper rate.
References:
https://www.authoritynutrition.com/
#bellyfat #weight #shape #met #highbloodpressure #diabetetes #cholesterol #healthyfoods #lowercholestoral #fats #badcholesterol #goodcholesterol #hearthealth #breakfast #eggs #mealplan #healthy #gut #carrots #IBS #IBD #heartburn #constipation #mooddisorders #nutrientdeficiencies #dates #nuts #nutritionfacts #calories #labels #weightlossmyths #salt #nitrates #kalechips #preservatives #packagedfoods #aging #sushirecipe #stress #labtesting #allergies #wheyprotein #lactoseintolerance #lactosefreeicecream #foodsensitivites #milk #cortisol #Glucose #fermentedfoods #prebiotics #prebioticfiber #caffeine #lowercortisol #digestiveenzymes #bloating #digestivesymptoms #rashes #healthysnacks #hummus #almonds #recipe #Bristolstoolscales #constipated #poop #spinach #VitaminC #VitaminA #VitaminB #RawvsCooked #VitaminsMinerals #matchatea #artificialsweeteners #bloodsugar #coconutoil #healthychocolate #adrenalfatigue #lavenderbath #relaxing #stressed #tired #Cravingsugar #Cantsleep #VitaminD #sunexposure #salmonrecipe #CinnamonApplesrecipe #egbananamuffins #Paleo #Healthymuffins #bananassmores #campingrecipe #camping #almondvanillalattesmoothie #phyticacid #legumehealth #herbroastedcarrots #seasonalfoods #colds #Chamomiletea #heartdisease #sleepdisruption #Leakygut #intestinalpermeability #Immunity #MediterraneanSalad #glycemicload #glycemicindex #applemuffins #artificialfavors #roastedpotaotes #hearthburn #frittata #Easycooking #Healthysnackstraveling #Travel #mindfulness #meditation #Relaxation #gingerbreadoatmeal #stressfreeholiday #mayonnaise #healthymayonnaise #healthyfats #dangerousfats #healthysnacks #Chocolateenergyballs #cravings #Bloating #PeanutButterOatmeal #FODMAP #overeating #stopovereating #genetictesting #beetsalad