Last week, I was standing at the back of the bus just passing
Colorado Blvd. It was a hot 100 degrees outside. I was coming home late
in the afternoon after helping set up for an event. Because of car
problems I was taking the good ole' public transportation.
I
got off one stop early. No, I didn't want to add more walking into my
day (however, that doesn't hurt) but because I wanted to avoid a
favorite Boba (tapioca) drink place which is a mostly high in sugar,
empty calories beverage. I got off a stop early and had no food places
that entice me to eat or drink something that wasn't healthy for me.
Do
you have any specific junk foods you crave often? What ever it may be,
whether an ice cream shop or a pizza place, be aware of your diet GPS. I
have a sweet tooth so I watch my surrounding of food places. What can
you do? Well, you can change your route or take the highway home where
you avoid those spots. I'm good when my diet GPS is on!
I'm no
cookie monster. I swear! I do have my share of cravings. Some, if not
most, junk foods (salty, fatty sugary stuff) make you crave your brain
to eat more. Yes! So it's not entirely your fault.
What to do: For the next several weeks, cut your junk food cravings by 2 portions off your normal serving size. Do it slowly.
Every
few weeks or even a month (do it slow and make the habit stick) cut 2
more portions sizes. Or it could be 2 bites less of what you normally
eat.
By slowly weaning yourself of those junk foods, you won't feel deprived.
If
you crave the sweet stuff often. Sugar cravings supplement tip: Use the
most prevalent amino acid in the
body: L-glutamine. I get the capsule
version. This can help curb sugar food cravings. Ingest 5 grams in
between meals. Or break open a capsule and take 5 grams by sprinkling it
under your tongue (for emergency moments).
Find substitutes for
your favorite junk foods. This could be baked sweet potatoes instead of
french fries. This could be frozen yogurt without sugar rich toppings
instead of ice cream. Hummus and vegetables instead of chips and dip.
Start by learning to make or prepare healthy alternatives to your junk
food cravings.
Also, if you have fresh fruit, make them accessible on the table and not hidden in the fridge for a healthier, natural snack.
It's not just about how many calories you're eating but how you eat it. Here are simple ways to enhance your environment:
Small
plates works. A smaller (appetizer size) plate on top of a larger
plate. Have you been to a restaurant with two plates on top of another. A
bowl on top of a plate. It can give an illusion of your food being more
substantial. You'll trim portion and make the presentation better (more
food)
Aim for green leafy salad first. This should at close and
in view from best as possible. Put the meats and starchy carbs away from
you (or keep it in the kitchen our out of sight).
Blue tones
colors may help lessen appetite but red and yellow can stimulate hunger.
If you aren't going to paint your kitchen or dining room, certain
scents can help decrease your hunger such as peppermint, vanilla, lemon,
grapefruit and apple. Also, this can also enhance your mealtime
atmosphere and make eating more pleasant. Dab essential oils under your
nostrils or place a drop or two on a napkin.
Refined carb cravings
strong? Have a lean protein with every meal. Power up by eating more
lean protein. It takes more energy to break down. This can help by
sending a more satisfying fullness quicker. Avoid empty calories foods.
You see, carbs like rolls, pastas, potatoes help release seratonin which
is a feel good hormone and will make you want to eat more.
Saturday, November 24, 2012
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