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If Wishing co uld make you thin then incorporating these tips will help you keep it off!

If Wishing co uld make you thin then incorporating these tips will help you keep it off!

Often we have an unhealthy relationship with eating. A lot of time you’re “dieting” avoiding certain foods and then binging because you haven’t eaten it in a while. Here are some healthy suggestions so you can enjoy eating again and doing it in a manner which will benefit you and your body.

1. Eat Mindfully

Don’t eat when you’re upset, angry or stressed out. When you’re eating, just do that, don’t do anything else. Often, I’m guilty of this, eating at my desk trying to finish some work while I’m sending emails, talking on the phone and completing paperwork. Another bad habit I have is eating in the car! This is unacceptable. You should eat in silence and concentrate on the food you’re eating and the nutrients you are putting in your body. Not only will you eat less, but you’ll be full faster. You’re also less likely to get GI upset because you’re not stressed out and releasing excess stress hormone (cortisol) levels!

2. Eat slowly 

This is also another important concept. Don’t rush and scarf down food. Take small bites and chew your food slowly. Savor the flavors, the spices the aromas you’re eating. This puts you in a relaxed state while eating. Eating slowly also helps decreased cortisol levels putting you in a relaxed state making you less likely to gain extra weight (1).

3. Eat out less

We live in a society where we are always on the run and eating nutritiously is often left behind. Know what you’re putting in your body, the ingredients, spices etc. That’s why I recommend eating out no more than 2-3x/week. It’s easy to eat out every day. By doing that, you don’t always know what you’re ingesting like processed foods, toxic chemicals, excess sodium to name a few. I always try to pack a lunch.  That way, I know what I’m eating and I’m saving money at the same time! You’ll not only learn to enjoy cooking and become great at it but you’re also more likely to eat healthier when you do this.

4. Give thanks to each meal you ingest 

It’s always a good idea to give grace and be thankful for the food you have in front of you. My husband and I do this every time we eat. We are very fortunate we get three nutritious meals a day so we should always be grateful for what is in front of us.  Often, we take this for granted in our culture and society when we are very privileged.

References:

  1. Reddy NL,Peng CCarreira MCHalder LHattersley JPiya MKTripathi GRandeva HSCasanueva FFMcTernan PGKumar SBarber TM.Enhanced thermic effect of food, postprandial NEFA suppression and raised adiponectin in obese women who eat slowly. Clin Endocrinol (Oxf). 2014 Nov 4.

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4 Comments

  • Holly says:

    Great post! I’m going to try to incorporate mindful eating into my daily routine. I know I’m bad at rushing through meals so I can get on the next task. I need to take time to enjoy my food and in turn probably eat less!

    I love your blog! Thank you for guiding us to a healthier lifestyle 🙂

    • Dr. Bindiya says:

      Hey Holly, I’m glad you enjoy these posts! Yes we are all guilty of not being mindful because we are taught to rush through everything!

  • Melinda says:

    I think this article is great. I spend my day working and caring for family. I don’t take any time to be think about the meal. It is so easy to grab a meal while on the go (even if you think it is healthy one). This is a great reminder to give thanks and appreciate being able to enjoy 3 meals daily. This is a privilege in many part of the U.S and the world. Excellent thoughts to keep me grounded. Very much appreciated!

    • Dr. Bindiya says:

      Hey Melinda! I’m glad you enjoyed this post! Yes we always need a reminder to stay grounded and to realize how fortunate we really are!

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