If you'll recall, the first question from last weeks' meal time quiz was "Are you eating too much food?" Considering the staggering number of people worldwide now considered obese, diagnosed with diabetes, or in the midsts of yet another resolution - the answer is most likely yes. So, how to remedy this particular problem?
1. First, it would be remiss of me to not once again make sure you are eating whole, nutrient dense, and unprocessed foods. It's kind of hard to eat in reasonable quantities if you are gorging on items full of chemicals, additives, and other harmful subtances with addictive properties that also disrupt the endocrine system.
2. Slow down and actually taste and enjoy your food. If you inhale your meals you never give your body a chance to actually let you know you are full until it's too late and you once again experience that uncomfortable 'stuffed' feeling that makes you want to loosen your belt a notch or 2. Learn the difference between satisfied - and stuffed.
3. Eat if you are hungry, don't if you are not. Sounds simple, but I often find many people eat just because 'that's what your supposed to do." It's breakfast - the most important meal of the day right? Says who? If you are hungry when you wake up, eat. If you aren't, why are you forcing yourself? The same goes for other meals as well. Eat when hungry. Eat until satisfaction. Avoid feeling deprived.
4. Eat from a smaller plate. It's been ingrained in us since we were young - "Finish what's on your plate!" The problem is the physical size of a plate over the past few decades has increased significantly, and therefore finishing your plate means a whole lot more than it used it. If this isn't an option, take a hint from tip #3 and stop when you are about 80% full.
5. Learn to cook. It's not hard. If you can read, you can cook. Then once you discover how fun it is, you can get creative and do things on a whim. Learning to cook creates an environment where YOU are in control of tips 1-4. Without a doubt the death of the 'family dinner' in this country has played a significant role in the rise of obesity, diabetes, and the overall decline in health across the board.