Being a Picky Eater Can be Good during the Holidays

As kids growing up, we're told by our parents to eat everything and clean the plate.

This advice was meant well with good intention, considering economic situations many, many years ago. Now, we're living in a world of abundance - abundant foods and excess calories that contribute to unhealthy weight gain.

So if you're having a family get-together over the holidays, think twice of the old advice. Before you sit down to chow, "survey" the foods to be served including drinks, appetiziers, entries, deserts, etc.

Instead of eating everything, choose a few (hopefully balanced out with good carb, vegetables, lean protein and essential fats) that you really like and enjoy them.

Leave some room (discretionary calories) for special dishes that you can only have during the holidays.

Practice mindful eating. Take time to chew and bite. Engage in meaningful conversations with friends and family. You'll be likely to feel full longer.

3 Simple Tools to Help You Lose Weight

Many people make their weight loss plan so complicated that they quit at the first sign of obstacle.

A well design weight loss plan without diligent follow-through execution is like no plan.

Here are 3 simple tools you use every day to help you lose weight:

1. Use Your Scale: Weight yourself every morning at the same time (after bathroom release, before breakfast). It will help you set your today right from the start. You can track your weight fluctuation.

2. Use Your Table: Tune off TV or other distractions. Mindful eating can help you eat less, enjoy the foods more and feel fuller.

3. Use Your Measuring Cup: Weight loss is about calorie/energy deficit. Portion control can be easily over-estimated. Use the measuring cup to make sure you're not eating more than planned.


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Stress, Mindless Eating and Fat Gain

Stress and More Stress

When we're stressed out, we tend to craze for sweet and greasy foods to make us feel good. Many people pig out on high-carb, high-fat, high-calorie but low-nutrient-value foods.


Eat, Eat and Eat More

By the time you realize it, you mindlessly shovel two bags of chips plus a jar of salsa, or munch a double cheeseburger along with a large order of fries and a supersized soda, or perhaps gobble six packs of beer with all the high-fat, high-calorie finger foods while watching TV all night. Enjoying a few drinks at night to unwind your stressful day could turn into an overeating disaster.


You Can't Stop Eating?!

You just cannot seem to stop eating 'til you really feel full and stuffed. That's very likely 1000+ calories of "feeling good" junk food. You rationalize that, "since I feel better now, I'll go to gym to work out tomorrow." You know that probably won't happen since your life spins around again with the same stress cycle. No wonder you've gained all the fat, particularly around the belly. That's why it's called "beer belly."

Does this stress eating sound familiar to you?

Does your stress sabotage your diet and make you fat?

Does the cold weather and winter blues make you feel depressed and feel like eating more?

You know your weakness in food. You know you have to stop it but simply cannot help it.


Tips for Taming Your Stress, Emotional and Impulsive Eating

I have the following tips to share with you as to how to use food to fuel your body, replenish your energy and soothe your stress while enjoying the food and eating mindfully to manage your weight.

1. Recognize your stress triggers and signals. Your body releases a stress hormone cortisol that triggers the release of two neurotransmitters. These two brain chemicals make you increasingly crave for sugary and fatty foods.
2. Take your time, sit down for at least three meals to eat mindfully. Enjoy the healthy, nutritious foods. Savor the tastes. You'll feel fuller and more satisfied than eating mindlessly. You'll eat fewer calories. Some natural herbs or their essential oils such as pepperment may help curb appetite and eat less.
3. Keep healthy snacks in your home, office and car. When you're hungry and ready for snacks, you have all the healthy snacks in your reach. You won't run to the vending machine or drive through fast food joints to pick up the sugary, high-fat foods.
4. Watch out for the few drinks, particularly during and after dinner, and in special occasions. The calories do add up. Don't "drink" your calories. Try to replace the sugary drinks with tea. Keep the alcohol to a glass of wine with dinner. Alcohol disturbs sleep pattern, which makes sleep-deprived you even more stressful.
5. Eat a balanced diet by eating high-fiber, low-sugar breakfast and a good balance of complex carb, lean protein, healthy essential fats for other meals. Your blood sugar will be more stable throughout the day, leaving you less stressful and less likely to overeat mindlessly.
6. Some nutrients are helpful in soothing stress such as B vitamins, folate, omega-3 fatty acids and magnesium.
7. Eat antioxidant-rich nutrients or supplements to help absorb or neutralize superoxide free radicals generated from oxidative stress. The superoxide free radicals were proven to be causes of many diseases, health problems and aging.
8. Learn and practice self-care and stress management techniques. Seek alternative or preventive methods beyond the traditional fix-it approach.

Copyright 2007 www.careyforfitness.com by C. Carey Yang.
All rights reserved.

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