Re: Sharon Food for thought

[Guest guest]

Sharon,

This was great info!

Thanks,

Gena

> I found this at Sansone's website, enjoy!

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> Sharon

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> Food For Thought

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> If your desire is to lose weight, oftentimes, the relationship that

> you have with food becomes overwhelming.  Whether it is learning how

> many calories each food has, what kinds of food to eat, what time to

> eat certain types of food, or combining foods to obtain maximum

> endurance, muscle gain or fat loss, Americans relationship with food

> has gone beyond eating to live to living to eat!!!

>

> Below are some tips to help you to have a more relaxing and

> satisfying relationship with food.

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> 1.  After having a complete physical exam by a medical doctor, meet

> with a nutritionist to discuss your body type, type and amount of

> exercise and develop an overall eating plan that is right for you. 

> If you are using 's Walk Diet, the foods to be eaten are

> already outlined for you.

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> 2.  How to eat. When eating meals, sit at a table or comfortable

> spot in order to let your brain focus that it is time to eat and

> will be more apt to pick up messages from your stomach that it is

> full, therefore avoiding overeating.  Try to eliminate television or

> even reading at first to really enjoy and feel more satisfied from

> the meal or snack.  Try to focus on the flavor and eat slowly to

> increase satisfaction.  Your stomach will be full before the message

> gets to your brain that you are full, so always wait about 30

> minutes before going for seconds to allow your brain to catch up

> with your stomach to determine if you are truly still physically

> hungry.  Avoid eating on the run or standing up, it can often lead

> to lack of fulfillment and unnecessary snacking as well as excessive

> caloric intake. 

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> 3. Portion control.  Many people have difficulty recognizing

> portions of food, therefore leading to overeating.  Learning to eye

> 1 cup of milk or pasta or one serving of protein takes time and

> practice.  After about one month usually you will be more aware of

> your intake and you will know how much food is within your limits. 

> A discount store such as Target or Walmart, or QVC may offer a food

> scale as well as measuring cups to really increase your awareness of

> how much food you are taking in daily.

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> 4. When to eat.  Usually when you are pysically hungry, depending on

> your relationship with food.  When you develop your food program and

> get on a schedule, you will know when your body needs energy from

> food.  This will depend on your individual body type, time schedule,

> type and amounts of exercise.  Some people eat to fill the wrong

> emptiness.  Often emotional hunger is misread as physical hunger. 

> Be aware if you tend to eat when sad, mad, frustrated, bored, happy,

> social, overwhelmed, anxious, etc.  These feelings need to be

> overcome by applying coping skills that will address the thought and

> feeling other than eating food.  The key is to be aware if you are

> physically hungry and if it is time to eat, i.e. it has been two to

> four hours since you last ate, or if you are feeling emotionally

> uncomfortable or even comfortable therefore reaching for food for a

> quick fix or even reward.    Some additional tips are:

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> *  Do not skip breakfast.  More and more studies are showing the

> effectiveness of children and adults who eat breakfast compared to

> those who do not.  If you are unsure what types of foods to eat in

> the morning, a simple approach could be 2 starches, one fruit

> serving, one dairy, and one fat depending on the type of program

> that you are on.  Remember the simpler the better.  You want this to

> be a lifestyle change and something that can be applied daily and

> long-term.

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> *  Some people eat several times throughout the day and spread out

> their caloric intake, others stick to three meals a day.  You will

> determine which is best for you.

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> 5.  If food has been looked upon as the enemy or the cause of your

> struggles, it is time to re-establish a healthy relationship with

> food and to see it for what it is.  Food is a way to gain

> nourishment and we need it for survival.  As stated above it has

> come to be a tool to cope with emotions, show love, fill voids and

> other roles that foods were not meant to play, therefore are

> ineffective in doing anything but satisfying our physical hunger and

> giving us the energy and vitamins necessary to survive.  If food has

> become a problem or an addiction in your life, I encourage you to

> talk to a professional to overcome this difficulty and gain a

> healthy relationship with food.  Ask yourself " Has my life become

> unmanageable because of food? "   If the answer is yes, help is

> available.

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> Having a healthy, balanced relationship with food is as important as

> other relationships in your life.  It can be as satisfying and

> fulfilling, as you want it to be. It is part of the body, in our

> mind, body, and spirit approach to living healthy.   Become aware of

> the role food plays in your life.  This awareness will lead to

> insight that can lead to any changes or modifications that need to

> be made.  

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