CONTROL YOUR MIND, BODY, & EATING HABITS

You can have control over your mind, body, and eating habits.  It takes effort and determination but the results are well worth it. The following tips are some suggestions to help you have that control.

  •  KEEP YOUR GOALS REAL – Research shows that a brain-healthy diet that is combined with stress management, physical exercise, and memory training makes the neural circuits stronger in just two weeks, thus changing your eating habits.
  • PORTION CONTROL – If you can limit your caloric intake it will help you maintain a healthy weight and prevent many diseases.  Maybe split a meal when eating out, or get the doggy bag and put half your meal in it to take home BEFORE you begin eating. The clean plate syndrome is often programmed in our unconscious growing up.  To change that programming always leave at least one bite on your plate, proving to yourself you have control.
  • SLOW DOWN – It takes 20 minutes for your brain to get the message you are full.  If you are eating fast you can eat too much before your brain gets that message. The old saying, “I’m stuffed”, is a classic example.  It is a good idea to set your fork down after each bite to create a new habit of slowing down.  Slowing down also lets you actually enjoy the taste of the food more.
  • TIME YOUR MEALS – NEVER EVER  fast all day and splurge at dinner and evening and before bed. It’s not only unhealthy but your metabolism hasn’t got time to burn your calories off before it slows down to sleep.  Your metabolism is like a wood-burning stove, you have to put something in it to have it start burning. This is the reason to eat breakfast. Proteins are best to start your day. Eat three reasonable portioned meals and a healthy snack in-between.
  • MOVE – It doesn’t have to be hard exercises. A simple healthy walk helps burn calories, build muscles, and speed up your metabolism. Its also good stress relief.
  • EMOTIONAL EATING – Emotional eaters don’t realize they are eating under emotion.  If you are an emotional eater, recognize it by being aware of “why” your eating if you are not really hungry.  A good example is opening the cupboard or fridge and looking for something to eat but nothing looks good.
  • COMBINE PROTEINS AND CARBS – By combining healthy proteins and carbs in every meal it will give you an energy boost and keep you satisfied until your next meal. Go easy on the bread.
  • AVOID REFINED SUGAR AND PROCESSED FOODS – By minimizing refine sugar and processed foods (boxed and canned foods especially), it will not only lowe your weight but reduces your risk of diseases, like diabetes.  Sugar is also cancer’s favorite food!
  • EAT ANTI-OXIDANT  RICH FRUITS AND VEGETABLES – Eating 5 servings of colorful fruits and vegetables every day protects your brain cells from the wear and tear of oxidative stress.  Limit bananas and dried fruits as they are high in calories. Blueberries, cantaloupe, cherries, peaches, pears, raisins, strawberries, tomatoes, beets, bell peppers, broccoli, carrots, corn, sweet potatoes, and romaine lettuce are all good sources.  Try to only get organic so they are not sprayed with harmful pesticides. Organic farmers spray with natural pesticides derived from plants or bacteria which are from plants or bacterias which are from natural sources.
  • CONSUME OMEGA 3 FATTY ACIDS – Or take omega 3 supplements.  These healthy fats protect your brain inflammation and boost your foods.  They are found in fish, nuts, and flaxseed
  • CONTROL CAFFEINE AND ALCOHOL INTAKE – By consuming “moderate” consumption of coffee and alcohol you help keep your mind and body from disease and overweight.
  • USE SPICES – Use herbs and spices to add flavor and antioxidant power to your food.  They also help you use less salt, which lowers your risk of high blood pressure, inflammation, and attacks on your brain cells.
  • KNOW YOUR TRIGGERS – These are certain foods that trigger some people to overeat.  Those weaknesses can be doughnuts, ice cream, bread. Know what your triggers are and don’t have them in your house so you avoid them so you don’t binge and regret it later.                                                                                                                                                                                                                                                           YOU CAN STILL ENJOY EATING. JUST CHOOSE HEALTHY, AT THE RIGHT    TIMES, IN THE CORRECT PROPORTIONS AND SLOW DOWN.  U CAN DO IT!

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