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.

4 Communication Tips for People Living With Chronic Conditions

BOLD Marketing - Wednesday, June 14, 2017

Have you ever tried explaining your condition or symptoms to a friend or family member only to meet blank stares or rolling eyes? There isn’t much we can do about those who refuse to try to understand your circumstances; however, there are a few techniques you can use to bridge the gap between you and those who want to understand and seemingly cannot.


1. Speak plainly.

It can be overwhelming to start talking about your symptoms, but try to avoid being vague. You may think some of your symptoms are embarrassing or gross, but you must be honest, especially with your healthcare provider, or the severity of your condition could get brushed off. If a friend asks you how or in what ways you can be helped, be specific with your answer: “Could you take out the garbage?”


2. Be patient but assertive.

Comprehending the causes and pains associated with your symptoms near the level you feel them can take some time and dedication. It is critical to remain respectful as you describe your symptoms. At the same time, avoid using “you” sentences where your speech may indicate the other person is to blame. Focus on using “I” statements even when the other person has made you angry: “I feel frustrated by my lack of willpower when I smell food I shouldn’t eat. I also feel disrespected when you bring good-smelling food around me that I cannot eat.”


3. Try the spoon theory.

Plain language won’t work for some. For example, if you’re trying to describe your limitations to children, it may be easier to use a basic metaphor with which they can relate, like the spoon theory. Draw comparisons to the other person’s life so he or she can more easily form connections.


4. Understand the other party.

There are many individuals who have not had a lot of life experience and simply do not have the empathetic capacity to see the world from complex viewpoints. Unfortunately, there isn’t much you can do in these situations to help them understand the details of your condition.


Finally, ask yourself if the person you’re trying to talk with seems to care. This is no doubt one of the hardest truths to face when examining friendships. But having people in your life who do not seem interested in helping you cope with your chronic condition can be toxic to your mental well-being.


Does your friend


  • - change the subject when you bring up your condition, symptoms or goals?
    • - seem to give you false or empty encouragement?
    • - tell you not to worry?
  • - give you “solutions” without knowing the intricacies of your illness?
  • If you answered “yes” to these questions, you may be relying on the wrong person to help you cope with your chronic condition. That’s not to say you cannot have a relationship with this person, but you need to realize that he or she may not have the ability to give the support you want and need.
  • For more techniques to communicate about chronic conditions, sign up for a free Chronic Disease Self-Management Course – no insurance required. Many health departments and health centers across Southeast Missouri are starting courses throughout the summer.



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