Trending Now: Three Foods to Add to your Diet
Credit to the American Council on Exercise for this informative article: https://www.acefitness.org/blog/6023/3-trendy-foods-that-live-up-to-the-hype
1. QUINOA IS OUT; PULSES ARE IN.
Do you spend mealtime standing up, searching the internet or watching TV? Multi-tasking while you eat? Perhaps it's time to take a look at healthy meal habits. By engaging in and truly being present during your meal you can feel more satiated, relaxed and less likely to overeat during your meal and the rest of the day. Here are four tips to follow:
1. Eat When You Are Hungry: Simple but true. Before you reach for a snack or begin a meal, check in with your body and sense if you are truly hungry. The time on the clock isn't always the best guide. There is no rule that we must eat at certain times. Sipping on water (or sparkling water or fuit/vegetable-infused water) throughout the day can help to confirm feelings of hunger. If our body is asking for water, we feel hunger...which means we won't truly know our hunger levels unless the body is hydrated!
What to do if a mealtime is far away and you feel hunger? Keep snacks on hand - at your desk, in your purse/gym bag, in the car. Serving-size packages of nuts and seeds are perfect as they take up little space and are non-perishable.
2. Take Time to Eat: Often we can feel rushed to eat if we are in the middle of a workday or have other items on our plate (ha!) that need to be done. However, when we eat while doing another activity, we aren't truly registering that we ate. Eating is also a time to recharge the brain as well as fuel the body. When we take extra time to sit down and eat - even just an extra 10 minutes - our brain has an opportunity to sense satiety as well as let the body digest better since it is in a more relaxed state. If a certain meal, breakfast, for example, is difficult to actually sit down and eat see if you can do some prep work the day before or on the weekend so options are ready to go in the morning. For breakfast, you could hard boil eggs at the beginning of the week, cut fruit or make a large batch of oats. At dinner, how about using the crock pot so that a meal is ready when you arrive home? You could bring some of those slow cooker leftovers to work the next day for lunch.
3. Have a Treat...and Savor! First and foremost, have healthful snacks on hand and follow items 1 and 2, above. Despite this, sometimes we still have a craving for a little treat. Rather than having a continual craving, see if your body is ok with having a small portion of the desired treat. If possible, you could portion out treats in advance so there is no temptation to munch away. And, when you do have the treat, savor it. Eat very slowly. If it's frozen, let it melt in your mouth. Avoid doing anything else. Taste the food. By enjoying the treat, mindfully, a small portion does the trick. Plus, you may avoid overeating other foods by trying to compensate for a craving. Healthy food is not healthy when too much is consumed!
4. Power Down: I know, maybe not something that's easy to do with an overabundance of devices and task lists. The reality is that if we eat while emailing, reading the newspaper, or playing a game on the phone, it's likely we will overeat at that meal and won't remember the meal...which means we might not feel as satiated (even though it was more than enough food). The result? Even more eating later in the day! How do we shut down? Silence the phone and put it in another room (out of sight, out of mind), go outside to eat at lunch, sit at the dining room table at home. If you eat at home alone, try putting on relaxing music, a candle on the table and focus on the flavors and textures of the meal. Enhancing the experience of the senses can make mealtime much more enjoyable than looking at a screen.