Small Changes

When you want to change the look of your living room, do you buy all new furniture, curtains, carpet, pillows and lamps? Or do you start with small changes at first, maybe the curtains and pillows?

How you live your life is how you will approach most goals, but if eating healthier and losing weight is one of them, slow changes will make you more successful.

Your pattern of eating, whether it’s mostly healthy food but too much, or heavy on the processed, packaged foods, did not happen overnight. If you’re in your 40’s, it took that many years for your eating habits to become established. Trying to get rid of them immediately with willpower is a recipe for disaster.

If you really want to be successful in changing your eating, make small changes… consistently. Build on your successes. Start with a small change, such as eating an extra vegetable daily. When that is a normal part of your daily routine (like brushing your teeth), add another. Again, make it very achievable.

Taking away foods is deprivation and something that will not last long-term. But as you add nutrient-packed foods, you will be less inclined to eat the less than nutritious fare. When your “new” way of eating becomes habitual, then eating desserts and snack foods will be the less common (but totally acceptable) way to eat.

Think about this… you didn’t get to where you are in a couple of weeks, so why do you think you can undo years of behavior so quickly. Make daily, consistent changes until they are your new habit. Don’t give up after 2 weeks. This is a lifelong change and that is why Mindful Eating is so important. Enjoyable eating that meets nutritional needs.Man eating veggies

© elnariz –

Can You Make Up For Overeating?

We all do it sometimes. The scenarios may be different but you realize that you ate much more than you needed at the restaurant… party… movies… night alone watching TV. What do you do now? Can you make up for overeating? Should you skip lunch?

When you have overeaten, you may be tempted to “balance” out the extra calories consumed by depriving yourself at the next meal or the next day to “make up for it”. But not only won’t it help, it may be worse.

When you don’t eat, your body and it’s infinite wisdom, will compensate for the lack of fuel (sudden restriction) by actually slowing down your metabolism. This certainly is not what you want to happen after an overindulgence.

Here is how your miraculous body works. It needs fuel to provide you with energy. When you eat more than it needs (yup, that overeating scenario), it stores the excess as fat. So every time you overeat, more fat gets added on.

Rather than depriving yourself later, just get back to eating healthy meals and paying attention to your hunger and most importantly, to your fullness. Remember to eat protein and fiber with all meals and snacks to stay full and satisfied longer and keep your blood sugar stable.

If you’re struggling with frequent overeating and have difficulty stopping, contact me for a complementary consultation. [contact-form-7 404 "Not Found"]Blonde Girl Eats Pastry

© milanmarkovic78 –

How Will Clean Eating Help You?

So many eating plans, diets, doctors recommended food products, that knowing what to eat has gotten a bit complicated. If you’ve heard the term clean eating, you might be wondering what it is or how will clean eating help you?

Let me define clean eating as beautifully described by Cleaning eating is consuming food in it’s most natural state or as close as possible. It is definitely not a diet but a lifestyle approach to food.

I guess whatever you call it, clean eating, eating whole foods, cutting out processed foods, the end result is fueling your body with good nutrition that makes you feel good.

You know that shaky, yucky feeling you get midmorning when all you had for breakfast was a cup of coffee and a white bagel with cream cheese? Your body quickly metabolizes white flour into glucose and since cream cheese is fat, not protein, your body needs more fuel sooner.

Switch that out with a breakfast of 2 egg omelet loaded with veggies and tea and your body will be pumping till lunch time. Just make sure to drink plenty of purified water to keep hydrated.

Although clean eating’s recommendation is to only buy foods with an ingredient list of only one or two ingredients, that can be difficult. I say to buy as little packaged foods as possible and when you do, 6 ingredients or less. And if your grandma couldn’t recognize an ingredient, beware.

My newsletter this month featured a recipe from clean eating. If you missed it, here’s the link.

Listen to your body. It tells you when you feed it clean food and when you give it junk. How do you want to feel?omelet with vegetables

© pavel siamionov –