Take One Step at a Time.
Are you thinking about your 2012 resolutions? Consider this: Rather than making brash diet resolutions, make small changes in your intake instead to prevent the feeling of deprivation or a potential binge. For example, if you are feeling guilty from over-consuming during the holidays, identify one thing you can change. Make it a small change and start today rather than waiting until January 1st. Perhaps you decide to decrease your dinner portion by 25%. Do this for 1 week and then add another modification on week 2, such as enjoying one cookie after lunch rather than 4 after dinner. Remember that moderation is key when it comes to your nutritional intake and setting health goals—and achieving them with ease.
Eat Like You Have Diabetes.
There are 70 million American children and adults at risk for diabetes. Don’t let it be you. Eating consistent meals and snacks that incorporate a blend of wholesome carbohydrates, lean proteins and healthy fats (MUFA’s and Omega 3 FA’s) will leave you feeling full longer, prevent a hormone rollercoaster and eventually aid in consuming less and depositing less body fat. Vow to eat mixed meals with an average of 45 to 60 grams of carbohydrates per meal.
Don’t starve yourself with endless fad cleanses and one-meal-a-day dinner diets. Rather than skipping meals and slowing your resting metabolic rate, eat every 3 to 4 hours. If your stomach is grumbling at the start of a meal, you are more likely to overeat or even binge once your plate arrives. Worse yet, overeating and/or binging at the end of the day results in the consumption of more calories than had you eaten from breakfast until dinner. Vow to feed yourself regular meals and snacks to ultimately be a healthier you.
Center Before Meals.
Take a deep yoga breath and practice a simple mindful meditation before each meal. This will help you to relax and to separate your eating experience from your hectic day. You will be able to better recognize your fullness cues and, more importantly, to provide your brain with the opportunity to be psychologically satisfied with the food you have eaten and experienced. Vow to practice this form of “centering” daily to prevent over-consuming, decrease emotional snacking and develop a healthier relationship with food and eating.
Other Recommended Resolutions:
Vow to become a mindful eater.
Vow to put yourself & your health first.
Vow to love your body.
Follow my additional recommended resolutions 12/31/2011 on twitter @MomDishesItOut.