How to Avoid Overeating?

How to Avoid Overeating? 

Good question with so many food options on every corner, at every end of the mall, at every check out counter, and on television, the internet, in magazines and newspapers.  It can be overwhelming to some people, and lead to being overweight or obese, and in some cases lead to diabetes, hypertension and hypercholesterolemia.  Sure there are many diet options, but they can be so restricting, and hard to follow or comply with.  What can you do?

 Here are a few ideas to try out…

• Avoid mindless eating- this is what happens when you sit down with an open container of ice cream or cookies, chips or crackers.  It doesn’t matter what the food is but if you eat too much of it, without even noticing it, or being able to control it, it’s mindless.  Put down the container and take 1 portion size (look at the food label to determine), then put away the food.  That’s your snack and that’s it, drink lots of water before, during and after eating it and enjoy it.
• Avoid the foods you have the most difficulties with.  Let’s say you love Cookie Dough Ice Cream and can’t stop once you start, then don’t start.  Take 1, 2 or 3 foods and just cut them out of your diet (for now).  Maybe later you can reintroduce them in moderation but for now say goodbye to the worst offenders.
• Eat healthy foods.  You know you should be eating 5 or more servings a day of fruits and vegetables, best fresh or frozen and not from juices.  So how can you do this?  Add kale chips instead of a salty snack like chips, a handful of raw unsalted nuts instead of a chocolate bar, and fresh fruit slices instead of a piece of cake.  Craving ice cream?  Try a bowl of blueberries with a ½ cup of sorbet, or better yet plain non fat yogurt or low fat cottage cheese.  Cut up some veggies to snack on between meals and add 1 apple a day to your diet.
• Beware of the cues that lead to overeating.  Do you generally get popcorn and a drink when you go to the movies?  Well try popping your own before you go and bring with a bottle of water, you will save hundreds of calories and a few bucks.  Do you have trouble walking past the vending machine on the way to the water cooler?  Leave your money at home or at your desk and carry your own snack with you.  A healthy trail mix you can make (high fiber cereal, raisins, and a few almonds, walnuts or pecans) is a good choice, as is a piece of fresh fruit, a homemade pumpkin banana muffin (see recipe below) or a bag of cherry tomatoes and snap peas.
• Get enough sleep.  Being over tired can lead to overeating.  What happens when your body is craving sleep but you are at work?  The next best thing your body tells you that you need is food, mainly carbohydrates.  This provides quick energy which burns off fast and then leaves you more tired and hungrier.  It’s a repetitive cycle so try to break it by getting the 6-8 hours your body needs.  And the midnight snack is another subject that happens primarily when you stay up too late.
• Manage the stresses of life.  Sure it’s hard to avoid stress (the job, the family, school, children, grandchildren, etc….) but what can you do to manage it?  How about trying yoga, meditation, talking with a friend about your troubles, or writing in a journal to help clear your mind.
• Exercise!  This is one thing that takes you away from the foods that cause you to overeat as well as burn more calories to take off the excess weight and it makes you feel better!  It’s a win/ win situation, so get moving, whatever activity you like to do is going to be good (walking, swimming, tennis, aerobics, weight training).

Carena Lowenthal Nutrition 365 LLC

Carena Lowenthal, MS, RD, CDN

224

Fifth Avenue

New York, NY 10001

917-882-5033

carena@carenalowenthal.com

www.carenalowenthal.com

Credentialed insurance provider with:  Medicare

Pumpkin Banana Muffins

• 1 1/2 cups all-purpose flour
• 2 cups whole wheat flour
• 2/3 cup rolled oat
• 1/2 cup oat bran
• 4 teaspoons baking powder
• 2 teaspoons baking soda
• 1/2 teaspoon salt
• 4 teaspoons cinnamon
• 2 teaspoons ground ginger
• 1 teaspoon nutmeg
• 1 teaspoon pumpkin pie spice
• 3 ripe bananas, mashed
• 1 cup applesauce
• 15 ounces canned pumpkin
• 4 eggs, lightly beaten
• 1 cup granulated sugar
• 1 cup packed brown sugar
• 1 cup chopped walnuts, toasted

Directions:

1. Preheat oven to 350 degrees F.
2. Grease or line muffin tins with paper liners (about 30).
3. Combine flours, bran, oats, baking powder, spices, baking soda and salt in a medium bowl.
4. Using whisk or spoon, stir until well mixed.
5. Combine remaining ingredients (except nuts) in a large mixing bowl; beat until smooth.
6. Gradually beat in flour mixture.
7. Beat just until combined.
8. Spoon into prepared pans or tins (fill cups until just about full).
9. Bake for 25 to 30 minutes, until toothpick inserted in the middle of the muffin comes out clean.
10. Remove muffins from pan and cool on wire rack as soon as they come out of the oven.

From Food.com