The Best Ways To Have A New Relationship With Food
When it comes to food, many people have a love hate relationship. While it would be ideal to eat potato chips and pizza every day, our bodies simply do not respond to empty calories. Does this mean you have to completely cut out all your favorite snacks to lose weight? Absolutely not. You must rethink your connection as it is necessary for a strong body and mind.
The Centers for Disease Control and Prevention (CDC) conducted a national study on the census of dieting. It was shown that, “In 2013–2016, 49.1% of U.S. adults tried to lose weight in the last 12 months.
Also, a higher percentage of women (56.4%) than men (41.7%) tried to lose weight.” They also concluded it is one of the most repeated goals of adults.
So, what is the best way to feel fuller without compromising your waistline. Let us look at the top ten tips that will make you feel good about food again:
1|Think water
When the body needs nutrition, our brains send out signals to both our stomachs and mouth. It is here, that some take the quick path to snacks such as salty or sweet foods to curb the hunger. However, this is often your bodies way of saying it needs water. While it is always best to drink water multiple times per day, it is the food with the most hydration we need to start consuming.
Go after the melons. Watermelon, cantaloupe, or grapefruit have almost 90% water in them. Need something to take with you on the go? Try grapes or some cherries. If you are more of a vegetable person, cucumbers and celery are a great option.
2| Go ahead and have a snack in between meals
According to medlineplus.gov, “Even though snacking has developed a “bad image”, snacks can an important part of your diet. They can provide energy in the middle of the day or when you exercise. A healthy snack between meals can also decrease your hunger and keep you from overeating at mealtime.”
In this case, look at more substantial foods. String cheese and yogurt are good alternatives. Both contain calcium and live cultures in some cheeses. If you want something more filling, try pears and cottage cheese. Even add a bit of cheddar cheese for a fun twist. For those with milk allergies, try hummus on a red bell pepper or apples with peanut butter. Check out these healthy snack options.
3| Nourish your body in the morning
A longtime study published in the journal of Obesity Research & Clinical Practice found that, “Those who eat a nutritious meal in the A.M. maintain steady blood glucose levels throughout the day whereas those who skip breakfast experience big surges and drops in blood glucose.”
This does not have to be eggs, bacon, and toast. It can be a bagel with cream cheese with a side of fruit. For an even better alternative, prepare overnight oats for a nutritious meal for breakfast. This is also a good time to have some orange juice or apple juice after your morning coffee.
4| Eat more fatty fish
While most enjoy fish and chips when they go to a seafood restaurant, a must healthier option is going with baked salmon and asparagus. In fact, the American Heart Association recommends, “Eat fish at least two times a week, but no more than four, particularly fatty fish like salmon, lake trout, sardines, and albacore tuna, which are all high in omega-3’s.”
To prepare fish at home, use the BBQ or the oven. Feel free to use lemon or lime for moisture and experiment with seasonings. Stay away from salt as this is a dehydrator.
Pair your fish with a nice salad or steamed vegetables. A fun alternative to seasoning, try adding pineapple and a honey glaze for a sweet treat.
5| Make that boring sandwich better
Sandwiches have been around for ages. In today’s market, there are thousands of possibilities when preparing that perfect lunch. However, for most, busy schedules get in the way, which often leads to the same meal over and over because it is easier.
Instead of putting that ham and cheese on bread, skip the bread. Toss the ham and cheese with a few hard-boiled eggs with fresh lettuce and pair it with your favorite Italian dressing. The nutritional value alone is worth the extra few minutes it takes to make it.
6| Workout
The more exercise you get each day, the more food you can eat because through all the movement you are burning more calories. Building lean muscle mass also helps you burn more fat even while at rest.
7| Focus on Fiber
A 2015 published study in Annals of Internal Medicine suggests, “Aim to eat 30 grams of fiber each day. This can help you lose weight, lower your blood pressure, and improve your body’s response to insulin.”
Think green vegetables. Asparagus, broccoli, or cabbage. For a sweeter option, strawberries and bananas are packed full of fiber. When looking for a nutritional staple, go with whole wheat pasta or quinoa. Both make great options for a healthy meal.
8| Add the avocado to your diet
This small fruit is packed full of nutrients. Along with only being 64 calories, the avocado has vitamins C, E, K and B-6. Combined with omega-3 fatty acids, it provides 3 grams of fiber.
Avocados can be added to almost any meal. In the morning, instead of toast with butter, use the avocado as a spread. For a twist on a childhood favorite, the egg salad sandwich, add the avocado in as opposed to mayonnaise.
9| Start steaming
One of the best things about vegetables is the endless possibilities on how to prepare them. However, sautéing in butter is not the best route when trying to lose weight. Instead, put them in a shallow pan of water and steam them for a few minutes with a lid. For flavor, use seasonings such as salt and pepper.
If you are looking to bake instead, place your protein in the middle of the pan and place the vegetables around the edges. Live herbs and citrus work best on seafood. To spice up the potatoes, use a low sodium rub.
10| Create a recipe box
This can be done virtually or with pen and paper. Every week, incorporate one new healthy recipe into your box. Include snacks and drinks, such as smoothies, into your collection. Often when we are hungry, our brain has a difficult time deciding on a meal causing us to reach for the salty or sweet foods. Now, when you start to feel your stomach growl, grab your recipe box, and treat yourself to a healthy and well-prepared meal.
In conclusion
Like most things in life, dieting takes practice. The idea is to keep yourself fuller and more energetic. Start slow and learn as you go. As American author Ned Vizzini summed it up, “A person’s relationship with food is one of their most important relationships.”
