September is here and I want you to stay motivated and on track! It’s what you do most of the time that’s important. Here some of my healthy nutrition tips to help you stay fit, happy, and healthy!
Remember when you put something in your body, you’re the only one in control of it. Make it count. I want you to lean more toward raw foods, vegetables, fruits and protein. Add more greens to your plate! Drink lots of water (you should drink at least half of your body weight in ounces of water per day)! Try to avoid those heavy white starches (white breads/ white potatoes), no large portions of cheeses or fried food. I don’t want you to be OCD here, you’re allowed some wiggle room for your favorite foods. If you’re not sure how to make it work, just ask!
“RATATOUILLE” YOUR FOOD:
Have you seen the movie ‘Ratatouille’? If you haven’t I won’t ruin it for you, but basically the main character loves and appreciates fine French cooking. He thinks of food almost as if it were the notes of an orchestra or a magnificent painting, where the flavors, aromas, and textures work together flowing and blending so eloquently that you can’t help but close your eyes. Now I’m not saying you have to lower your lids and imagine scenes from Fantasia while you eat. But if you’ve decided that a certain food/meal is worthy enough to ingest and nourish your body, then I think you deserve to enjoy the full experience. I like to “ratatouille” my food!
Savor the Sensations – devote your attention to the smell, texture, and flavor of each bite.
Chew slowly – remember your food isn’t going anywhere! Also it takes about 20 mins for your stomach to signal to your brain that you’re full!
PLATE SIZE & PORTIONS:
Choosing the appropriate sized plate or container is helpful to prevent over eating I.e. trail mix in a small ramekin. We often let the size of our plates determine how much we eat (subconsciously of course). Also the color of the plate or dish has been shown to influence how much we eat! Eating from red plates has been shown to reduce how much food was consumed. The color red is a warning color both in nature and culturally (stop signs, red traffic lights) .
SIT & SAVOR:
Don’t eat straight from the bag or container. Plate it! It’s all about presentation. Present your food the same way you would to a guest! You deserve to eat from a plate with utensils, and it’s always good to practice our manners 😉 Also try to avoid snacking or sampling the food as you are preparing it. Take the time to actually sit down and enjoy your food. It usually doesn’t take more than 10 or 15 mins to eat and we all can make time for that in our busy schedules. You’re less likely to overeat if you sitting than if you’re standing at your kitchen counter or over the sink when you eat.
Like I said sitting down and focusing your attention fully engaged on what you’re eating. In today’s busy world it’s hard not to multitask, but eating should not be something we do simultaneously. Eating without distractions is really important so that our brains register how full we are! Part of feeling “full” is our brain registering the physical taste, texture, and smell of our food. If we are distracted our brain does not receive these signals as readily and as a result we are more likely to overeat. Check your email, Instagram, or Facebook after you’ve finished your meal! Turn the television off (no not on mute – you’re still being distracted if you can see it). Set your book, magazine, kindle, or tablet aside – so that you can fully enjoy your meal!