The ABCs of Healthy Eating

Following a natural weight loss plan can be difficult. Not only are you fighting off cravings and trying to manage your appetite control, but finding the right foods can be a challenge in its own right.

That’s why I try to simplify things with little mnemonics to help me out:

• Add more fiber. Begin each meal with a high-nutrient, high-fiber food?such as a salad or an appetizer like 1/3 cup of hummus with baby carrots. This will give you a feeling of fullness before you begin your main course.
• Breakfast like a king.  Eat your heavier meals during the day (breakfast and lunch) and a lighter meal for dinner. This gives your body time to digest the heavier meals long before bed.
• Calm down when you eat. Research shows it takes at least 20 minutes from the time food hits your stomach until your brain receives signals of fullness. If you eat too fast, you’ll eat past your “full” point, taking in too much food.
• Don’t quit. If you do eat something that you know you shouldn’t, or that isn’t right for your type, don’t beat yourself up or feel guilty. This is not a short-term program, but a lifetime approach. Work to make these recommendations the norm in your life, with foods like refined sugar, white flour, alcohol, and red meats the exception.
• Eat a wide variety of foods. Otherwise, you may begin to feel bored and deprived. Plus, you need a wide variety of nutrients for good health.
• Fifteen-minute meal preparation. You’ll be less likely to give in to temptation and hit the fast-food chains if you know you can throw a healthy dinner together in 15 minutes.
• Go with small portions first. We seem to be programmed from childhood to leave a clean plate. It’s much better to take a little more if you’re still hungry than to feel stuffed because you felt compelled to finish everything on your plate.
• Honor mealtimes. Light candles, play soft music, and consider mealtimes an opportunity for reflection, planning, and community, whether you’re eating alone or with others.

For more natural weightloss tips, visit Dr. Lark’s Web site.