Sometimes those holiday feasts are just amazing.
And it's not just the abundance of delicious food but also the people, the decorations, and the ambiance.
It is way too easy (and common) to indulge on those days.
But it doesn't always stop there.
Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time.
Here are three tips to avoid overeating at meals.
(Psst, turn these into habits and ditch the willpower!)
Tip #1: Start with some water
When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.
But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.
Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss (...just sayin').
Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.
Tip #2: Try eating “mindfully”
You've heard of mindfulness but have you applied that to your eating habits?
This can totally help you avoid overeating as well as having the added bonus of helping your digestion.
Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.
Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savoring every mouthful. Notice and appreciate the smell, taste and texture. Breathe.
This can help prevent overeating because eating slower often means eating less.
When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.
So take your time, pay attention to your food and enjoy every bite.
Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.
Tip #3: Start with the salad
You may be yearning for that rich, creamy main dish.
But don't start there.
(Don't worry, you can have some...just after you've eaten your salad).
Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.
Fiber and water are known to help fill you up and make you feel fuller. They're “satiating”.
And these secret weapons are great to have on your side when you're about to indulge in a large meal.
Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.
Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas
If you're not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:
Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning. They're already washed and cut and will help keep your water colder longer.
In today’s world, we are constantly on the go, a steady state “busy-ness” is the norm, and we’re always running from one responsibility to the next - literally! So, it’s no wonder that physical fatigue is such a common complaint.
The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with your busy life.
Get off the blood sugar roller coaster One of the simplest ways we can boost our energy is to stabilize blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out.
You can balance your blood sugar, and boost your energy naturally by:
You like to move it, move it! When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get your butt off the couch, it’s one of the best things you can do to fight fatigue.
And, it turns out that you don’t even have to commit to a long workout!
A California State University study concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours.
So when you feel that afternoon slump coming on, skip the coffee and lace up your running shoes instead.
Up your sleep game It may seem obvious that lack of sleep causes fatigue. However did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day.
Here are a couple of tips for a more restful sleep:
Drink up! Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating.
And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy.
How do you know if you may be dehydrated?
Check the color of your urine. If it’s the color of straw, you’re good to go. If it’s a darker yellow color, it’s time to drink up.
If you’re still craving a caffeine hit, try the Energizing Matcha Smoothie recipe below.
Matcha gives a longer lasting energy boost than coffee. It doesn’t hit you hard and then cause you to crash. Plus the recipe really is delicious!
Glycemic Index Foundation - https://www.gisymbol.com/about-glycemic-index/
California State University Long Beach, Public Affairs & Publications - https://web.csulb.edu/misc/inside/archives/vol_58_no_4/1.htm
National Sleep Foundation - https://sleepfoundation.org/press-release/what-good-quality-sleep
Time.com Health Land - http://healthland.time.com/2012/01/19/bad-mood-low-energy-there-might-be-a-simple-explanation/
Energizing Vanilla Matcha Smoothie
1 cup of unsweetened almond milk (or other non-dairy milk)
1 scoop of vanilla protein powder (your choice, no added sugar)
1-2 tsp matcha green tea powder (start with less if you’re new to matcha - it packs a kick!)
½ frozen banana
Ice cubes (optional)
1 large handful of spinach or kale (optional, but recommended)
How to prepare
Combine all ingredients into a blender and blend until desired smoothness is achieved. Sip and enjoy!
A little self-criticism is a normal shared human mental pattern, and can even be healthy for the most part. But, we can also just as easily open the door to that overly vocal “negative nelly” voice in our head.
However, if your negative voice is preventing you from doing what you want or need to do in your life, then it has to get booted back out the door. This kind of mental chatter has no right to set up shop in your mind.
Deeply held negative beliefs, especially when they’re firmly rooted in your unconscious, stress you out, damage relationships and can greatly limit your potential for health and happiness.
If you’re sick of having the same old conversation with negative nelly, then be sure to try some of the ideas I’ve outlined in this article on how you can shift away from this damaging mindset, and finally release yourself of these limiting beliefs.
What are limiting beliefs?Limiting beliefs are the little, but persistent voices that convince you that you can’t be or do or have something due to a perceived inadequacy in some area of your life or personality.
Your negative nelly narrative usually goes something like this:
I won’t ever be [this]…
I can’t do [that]...
I don’t have [this]...
I don’t deserve to be/have [this]...
And, one really common one that comes up for many people...
I am not good enough.
Let’s change up the narrative you may have been having with yourself for a very long time!
Overcoming negative self-talk and releasing limiting beliefsYour limiting decisions have shaped everything you do, and they have likely prevented you from seeing opportunities and maybe even discouraged you from trying some things at all.
The good news is that it’s totally possible to permanently change a long-held belief -- even the ones that are lifelong.
You only perceive what you believe, so your beliefs shape the very world you live in.
But, when your limiting beliefs come into question, your whole world can experience a shift for the better.
Here are a few ideas to help you silence your inner critic for good!
When you find yourself feeling “stuck”, or repeatedly spinning your wheels on the same speed bumps that life might be throwing your way, it’s always a great idea to seek out the help and guidance of a life coach, counselor or therapist.
In addition to that, there are several things you can do on your own, in your own time and space...
→ The first step to releasing limiting beliefs is to shift your thinking into AWARENESS
Time to bring those disempowering thoughts out of hiding! Once you do that, know that you have choice.
However, just simply being aware or having knowledge of them is not enough, it’s just the first step. You must understand and truly believe that you have a choice about how to react to stressful situations.
→ Possible thinking, not just positive thinking
Your mind is a powerful thing, and when you fill it with thoughts of what’s possible (not just positive), your mindset will start to shift.
When you believe something IS possible, you will notice options and opportunities coming up for you that would simply not have be noticed if you did not believe it was possible.
With repetition, your positive feelings will intensify, the new neural connections will strengthen, and you’ll start to notice just how awesome this new “win” really feels!
Reminding yourself often of these little wins can further shift your mindset and help you embrace the bright side of your perceived “failures” or shortcomings. It also helps to simply accept that you are perfectly imperfect, just the way you are!
→ If you wouldn’t say it to your friend, don’t say it to yourself
Your limiting beliefs are assumptions you make about reality that often aren’t true. They aren’t helpful, and they certainly don’t serve you or the goals you want to achieve.
Ask yourself: would I say these negative, hurtful and unsupportive words to a friend?
→ Adopting empowering beliefs such as:
“It is not my job to please everyone else.”
“Just be me. There will never be anyone else like me.”
To swap out your limiting belief with a more empowering one, you’ll need to play a little mind game:
Convince yourself that the value you thought you were getting from the former limiting belief isn’t worthwhile, and that your new empowering belief can serve to fill this void.
→ Take some time and space that’s all yours
Ensure that you are creating space in your life for these new empowering beliefs. Take action and get into the habit of using your new beliefs as often as possible until they begin to feel comfortable, familiar and routine to you.
Just remember - you have the ability to harness the power of the possible! Overcoming negative self-talk and releasing yourself of limiting beliefs takes commitment, introspection and a good dose of self-confidence to make the necessary changes stick.
There’s the old saying that we view ourselves through a much harsher lens than the rest of world does. So, let’s try to bring our own lens back into focus.
Health.com: 9 Ways to Silence Your Inner Critic
Thrive Global: What are Limiting Beliefs and What Causes Them?
IQ Matrix: The Complete Guide on How to Overcome Your Limiting Beliefs
Positively Paleo Pie (comfort food without the guilt!)
Preheat oven to 350°F
Savory bottom layer:
1.25 lbs ground meat (free range preferable)
½ medium onion, chopped
4 large garlic cloves, minced
1 medium carrot, shredded
1 medium zucchini, shredded (not peeled)
1 Tb extra virgin olive oil
1 - 1½ tsp Himalayan pink salt or Celtic grey sea salt
1 tsp chilii powder
½ tsp cumin
Mashed cauliflower topping:
2 small (or 1 large) cauliflower heads
5-6 large roasted garlic cloves*
½ - 1 tsp salt
Optional top layer:
½ cup shredded or crumbled organic, whole milk cheese (your choice!)
How to prepare bottom layer:
How to prepare cauliflower:
Assemble the pie:
*Roasted garlic cloves - done ahead of time.
Using a sharp knife, cut ¼ inch from the top of of a whole garlic bulb to expose the individual cloves. Place bulb (unpeeled) on top of a square of aluminum foil. Drizzle a bit of olive oil over the top of the bulb, just to moisten. Wrap the bulb with foil and bake in a preheated 400°F oven for 25 to 30 minutes, or until the cloves feel soft when pressed. Once cooled, the whole cloves should push out easily when pressed from the bottom.
Extra roasted garlic can be used on its own as a spread on bread, crackers, sandwiches, crispbread or veggies.
(and yes, roasting the garlic really does make a difference in the flavor - magic!)