1) Feed your soul with primary food. Friends and family, physical activity, spirituality and a satisfying career feed us. Lack of primary food creates over-reliance on secondary, edible food. Try the exercise above in the photo and see what your “circle” looks like. Work on the areas you see are closer to the middle. (Click on the picture if you are not able to read it. It should blow up bigger)
2) Drink water. Most people are chronically dehydrated. We often mistake thirst for hunger. If you feel hungry between meals, drink a glass of water before giving into cravings. Limit liquid calories from soda and juice. Make a smoothie, eat a cup of yogurt, a slice (or two 🙂 ) of cheese and some whole wheat crackers, an apple etc for some healthy ideas. Here are some more ideas if you are still “hungry” after drinking several glasses of water!
3) Eat a plant-based diet. Plant foods are typically lower in fat and calories and higher in filling fiber than meat, dairy and processed foods, while providing loads of essential nutrients.
4) Chew your food well. Digestion begins in the mouth. By thoroughly chewing your food, your body will better assimilate nutrients; you will also slow down your eating. It takes about 20 minutes for your brain to register that it is full. By slowing your eating, you’ll feel full and satisfied on less food.
5) Eat real food. Avoid products with high-fructose corn syrup or a long list of ingredients you and your grandma are not able to pronounce. 🙂 They tend to be highly processed, lacking the nutrients your body needs, and are often loaded with empty calories.
6) Eat breakfast. Skipping meals causes your blood sugar levels to peak and dip, affecting your energy and moods. It can also cause overeating later on because you’re so hungry. If you are not a morning person and really do not like to eat after you get up in the morning, try eating a handful of almonds and dried fruit with a glass of water. Or make a small smoothie. You do not need to eat a farmer’s breakfast of the traditional eggs, pancakes, meat, grits etc!! 🙂 Just try eating something of nutritional value… poptarts and cinnamon rolls with coffee do not count!! 😀 Lol!
7) Eat mindfully. Turn off the TV. Get away from the computer, iPad, iPod, iPhone, Blackberry, Android, tablet etc. Sit down and savor the food you are eating with no distractions. Try the exercise listed here and see how well you know what you are eating!
8) Get moving. Do any type of physical activity every day. Find movement or exercise you enjoy. If you are inside with children, try the exercises listed here. There are many ways to have movement and keep your blood flowing and your joints moving! 😀
9) Sleep, rest and relax. When you are sleep-deprived or stressed, your body will crave energy, causing cravings for sugary snacks and caffeine as an energy boost.
10) Schedule fun time. Boredom and stress can lead to overeating. Make sure to take time to laugh, play and participate in activities that bring you joy. When was the last time you took a walk in the woods, nature preserves or beside a stream? When was the last time you jumped with your jump rope? Let the kid in you come out! 🙂 Blow some bubbles, make funny faces in the mirror, or scream at the top of your lungs. (inside your house please, so the neighbors do not call the police!! 🙂 ) How about playing dodgeball or kickball, croquet or human hungry hippos? There are some hilarious videos on YouTube! All you need are skateboards, dishpans, small plastic balls and people. The people on the skateboards may need to wear bicycle helmets, but it would make a fun time of interacting with friends! 😀
Have a blessed week and remember to …
~Coach Shannon
