New Year Food Tips

by: AndreaDow
Total views: 555
Word Count: 505

Thursday, January 3rd

Well, we made through the wrapping, shopping and eating for the holiday season and the calendars have rolled to a new year. Hallelujah! I always love the feeling of a fresh start, a clean slate and the possibility of things to come in the new year. Whether you list out your New Year's resolutions or prefer to just daydream about your ideal life, chances are one of the goals on your mental or physical list involve eating healthier. Thanks to Cynthia Bulik, Ph.D., co-author of the 8-Point Plan to Conquer Adult Food and Weight Obsessions, we have some tips to battle the constant bombardment of temptations our society throws at us everyday.

1. Keep a Food Diary- write down everything from the celery sticks to the bag of potato chips. It all counts towards your daily intake and the journal can really help you be aware of eating habits and how you can change problem behaviors. To download a copy of a journal page, visit: eatingwell.com/food_diary.

2. Plan for the Occasional Piece of Cheesecake- do not deprive yourself of certain foods or you may actually trigger over-eating. Making foods seem off-limits just increases your desire to want that particular food. Avoid trigger foods by keeping them out of your house and instead go out to enjoy these foods in moderation.

3. Give up Grazing- while grazing can help keep your metabolism going, it can also be a recipe for over-eating. A lot of mini meals can tip the calorie scales in the wrong direction. Instead, try 3 main meals and 1-2 snacks per day. This way you can mentally note how many calories to allot for each meal.

4. Eat with Intention- eat slowly and be mindful of the food you are eating. Try to eat in the same spot for your meals and avoid distractions like the TV which can lead to mindless eating.

5. Expect the Unexpected- be ready with a script you can use when you are tempted with unhealthy foods. Undoubtedly you will be bombarded at the grocery store, your next party or your child's school event. "No thanks, I just ate." or "Thanks, but I already had my dessert for today."

6. Find Healthy Outlets for Emotions- using food to numb emotions is only a temporary fix. Find different alternatives to handle stress like talking with a friend, exercising, deep breathing or meditation. The more you practice these behaviors, the less likely you will be to turn to food in times of emotional trouble.

7. Hide Tempting Foods- better yet, keep tempting foods out of sight so they are out of mind. If we see certain foods, we will want to eat them. Try to eliminate this "see-food" temptation and keep healthy snacks on hand.

8. Make Overeating a Hassle- divide cookies up into single serving bags or freeze your leftover lasagna in single serving pieces. The more steps you need to make to prepare the food, the more you can ask yourself, "am I really hungry?"

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