If it's a potluck, bring your “friends” Always offer to bring your “friends”. Whenever possible, be the host. Your “friends” are your favorite healthy dishes. When you are the host, you can sneak in healthy favorites, cleverly disguised as holiday fare (roasted winter vegetables, rosemary-crusted leg of lamb, smashed sweet potatoes), and no one will be the wiser if you keep it quiet! (Be sure to let your health conscious friends in on the secret). Imagine yourself as Scarlett O’Hara Eat a small snack – 10 raw nuts, a hard-boiled egg, etc. before you go so that you can control...
- Go for the Mint - Brush Your Teeth right after a meal or snack so you get the food taste out of your mouth as soon as possible.
- Keep a snack handy: eat your High Response Cost meals and snacks on schedule to keep your blood sugar stable. If you “forget to eat”, when you remember it will probably be because you are starving! It is hard to be reasonable when your brain wants quick energy NOW (i.e. sugar), so avoid this by never letting yourself get more than a little hungry. And always keep an emergency snack handy (10 raw nuts, an apple or a healthy snack bar)!
- Get your protein in consistently at your 3 meals. Protein helps keep you fuller longer and releases the hormone glucagon which balances out insulin.
- Use fruit to taper off sugar - keep grapes in the freezer and pop one in your mouth when you get a craving.
- Find out where the sugar is hiding - you can't cut it out if you don't know it's there!
- Retrain your sweet tooth by tapering down off of sweet tastes and switching over to spicy or savory!
- Dump the caffeine (coffee, soda, tea…) - it exacerbates sweet cravings and can make you insulin resistant!
- Get enough sleep and manage your stress - problems with either of these will make you crave sweets to raise serotonin - the feel good brain chemical!
Healthy eating is the foundation for everything - fat loss & weight management, prevention, slower aging and managing lifestyle diseases. The challenge is…what should you eat??? If you go to the bookstore you will be overwhelmed in the “diet and nutrition section” by a multitude of different theories-low fat, low carb, vegetarian, high protein.
How do you know what the right nutritional approach is for you without going to school and getting a degree in biochemistry?
You can reduce the signs of aging by brightening up your diet. Are you adding colors to your diet? You should be adding vibrant colors to your diet such as glossy red peppers, bright orange carrots, deep green broccoli, crisp lettuce, and velvety blueberries. Add more color to your diet and receive the benefits of all the antioxidants, for example:
Red-tomatoes offer lycopene, a carotene which is important for heart and prostate health
Orange-winter squash contains alpha and beta carotenes
Green-broccoli helps produce enzymes to fight against cancer
Yellow-oranges are loaded with vitamin C which is especially good for immunity
- Purple-blueberries contain anthocyamins, a powerful antioxidant and reduces blood clot formation