Expert Guidance

5 Healthy Eating Habits for Busy People

BOLD Marketing - Sunday, June 25, 2017

If only eating healthy according to your healthcare provider’s standards was as easy as she made it sound. Unfortunately, many will say there is just not enough time in the day to eat well. Fast food tastes great, can be addictive and is easy when other priorities keep us from making time for better meals.

 

Sundays make great days for meal prepping. For example, you could make 14 breakfast burritos all at once and freeze them. One person could have a filling and quick breakfast out of the microwave for two weeks, or a couple could have a quick breakfast every day for a week.

 

However, many spend weekends away from home, attending events or relaxing and dread the idea of spending hours in the kitchen with a hot oven, cooking the same meal over and over. While it makes the following far more convenient, there’s no arguing the process is time consuming and can quickly get overwhelming without help.

 

We strongly urge you to give meal prepping ahead of the week a try, but if you’re not ready to take the dive just yet, that’s OK. We have some great tips to help you tackle every meal in the meantime.

 

1. Choose natural foods.

“Natural” has become a bit of an ambiguous term, but when we say natural, we mean as it appears in nature. For example, go for an apple over applesauce, grilled chicken breast over chicken nuggets or a baked potato with skin instead of French fries.

 

2. Eat regularly.

Our bodies like routines, and through repetition, healthy habits can be easy to develop and sustain. Starting healthy habits and following through is the hard part. They say it takes 21 days for a healthy habit to stick, so if you’re someone who tends to put eating on the back burner in favor of work or other activities, consider setting a schedule and planning healthy food and snacks around that schedule. If you know you’ll be on the road when you’ll be hungry, pack a quick snack like an apple, or eat something with a lot of fiber or protein before you head out. This will help satisfy your appetite and keep you from feeling the need to stop by the drive-thru.

 

3. Chew gum.

Research shows chewing gum can reduce your desire for food. Often, when we’re bored, food becomes an easy way to activate endorphins and accumulate pleasure. Chewing gum can help activate the same sensations without adding calories.

 

4. Drink more water.

Are you hydrating yourself? Many Southeast Missourians struggle to make sure they’re drinking. Any nonalcoholic liquid will do, but you’ll find your body and skin are much more satisfied with regular water. There are zero calories, and you can usually find an affordable source. Aim to drink a full glass every couple hours. Sometimes when we believe we’re hungry, our bodies are severely thirsty instead. If you’re still hungry fifteen minutes after drinking a full glass, feel free to eat your meal.

 

5. Go small and eat slowly.

With so much going on, it’s tempting to rush through food and get back to our regularly scheduled events. However, eating quickly can lead to overindulging and stomach pain. Instead of packing your plate full, keep it small. Space bites out with plenty of drinks. Wait fifteen minutes after eating your small plate before going back for more

 

 

If you’d like more in-depth education on satisfying your hunger, check out this interactive guide from the Office of Disease Prevention and Health Promotion.

The Number One Trick for Losing Weight and Keeping it Off

BOLD Marketing - Saturday, April 22, 2017

You have probably heard the adage: If it sounds too good to be true, it probably is. This saying can be applied to almost every weight-loss trick floating around on the internet and on the front covers of popular magazines. These diet plans are often unhealthy, impractical and profoundly difficult to stick with. Those who participate may lose weight, but they will also experience headaches, hair loss and extreme discomfort. Not to mention any weight loss on these diet plans usually comes crawling back.

 

The hard truth first: Depending on your starting weight, safe weight loss starts around one-half to two pounds a week. Anything promising you will drop 10 pounds in 10 days could set you up for failure. In fact, you may lose 10 pounds, but because you did not develop healthy eating habits in those 10 days, you will most likely gain all the weight back.

 

Weight-loss facts:
  •      - Whole grain products are fine to eat in moderation.
  •      - You must burn more calories than you consume.
  •      - Low-fat and fat-free foods are not guilt free. They often contain added flour, sugar and salt – packing on extra calories.
  •      - Skipping meals can make you feel hungrier and lead to binge eating.
  •      - Frozen vegetables are usually more affordable than fresh and contain the same vitamins and nutrients.
  •      - Healthy weight loss takes time, but the results will last if you stick with healthy habits.

 

 

Losing weight starts with changing your diet. Did you know that on average, you must walk the length of a football field to burn off one M&M? This goes to show just how much diet comes before exercise. By decreasing your total calorie intake, you should see a decrease in the number on your scale over the course of a few weeks.

 

You do not have to go on a crazy diet to reach a healthy weight.

 

For results that will not vanish, follow these weight-loss guidelines:

1. Track all the food you eat in a notebook or in an app on your smartphone.

2. Use a food scale or measuring device instead of estimating your serving sizes.

3. Plan your meals out a few days ahead of time.

4. Use smaller plates and make half your plate fruits and vegetables for every meal.

5. Focus on finding exercises you enjoy instead of working out to lose weight.

 

There are a lot of myths and diet plans out there claiming to help individuals get results. Unfortunately, there are no magical products or supplements that will help you attain long-term results.


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