weight management

Dr. Tom’s Turkey Day Tips

 

Dr. Thomas WachtmannThanksgiving is just a couple days away and for many of us it’s an opportunity to eat twice as much as any other day.  Sure, this one meal isn’t going to make you fat, but don’t let this start a trend of overeating through the holiday season.  After all, who needs those extra pounds and all the stress they put on our bodies.

Here’s a couple of tips from Dr. Tom to get you through Turkey Day without the extra weight:

Have a good healthy breakfast.  Studies show that people who eat breakfast actually eat less throughout the day. Protein is a good choice as it will stay with you throughout the day.

Get moving. Enjoy a workout or walk. Why not burn a few calories before the big meal? And by all means, take a walk after dinner.

Drink lots of water.  It will fill you up and prevent nibbling all those extra chips and dip. Add some lemon or lime for extra flavor.

Portion, portion, portion ~ Enjoy a little bit of everything but keep the portion small.  A serving of meat is the size of a deck of cards. Enjoy a smaller portion and a lot less guilt. And, have some dessert.  You’ve waited all year for pumpkin pie…enjoy!

Savor each bite and chew food slowly and thoroughly.  Taste your food.  Put down your fork and enjoy some conversation. Allow your food to digest (around 20 minutes) allowing your stomach to signal your brain that it’s filling up!

Go easy on the alcohol.

Enjoy that delicious Thanksgiving meal and feel good too!

Wishing you a Healthy and Happy Thanksgiving!

Dr. Tom Wachtmann

Need A Hand Chiropractic, Breinigsville, PA

Link Chiropractic Clinic, Fleetwood, PA

 

 

 

8 Steps to Mindful Eating

“Do you eat mindlessly?”

“One of the easiest things we can do to promote health is to eat in a calm, mindful manner.”

What is Mindful Eating?

Mindful eating is an ancient practice of bringing one’s full attention to all the tastes, smells, colors, textures, temperatures, sounds, thoughts, and feelings that arise
around eating and food. It is eating with intention and attention by bringing
awareness to our automatic and reactive responses to food without judgment.

Through the practice of mindful eating you can learn to experience the natural joy of eating, develop a more compassionate attitude toward your body, and quiet your critical mind.

Is there a Benefit?

Some of the benefits of mindful eating include reduced occurrences of over eating, increased enjoyment of food, improved digestion, and being satisfied with less.

Other benefits may include:

  • Increased self-esteem and acceptance
  • Increased confidence and ability to reach your goals
  • Tools for living a healthier life and losing weight
  • Insight into patterns and habits that lead to poor health and overweight
  • Increased awareness of what you experience in your body, thoughts and feelings
  • Help in recognizing and handling stress and your reactions to it

Now that you know the benefits, here are my 8 simple steps to mindful eating:

1. Rate your hunger before you eat

2. Choose food that will satisfy both your body and mind

3. Sit down

4. Eat without distractions and stop multi-tasking

5. Eat like a Foodie

6. Slow Down

7. Pause

8. Notice how you feel when you’re finished eating

Old habits die hard.  It may be challenging to practice mindful eating within your hectic lifestyle, especially if you are always on the run.  Don’t try to make drastic changes.  Lasting change takes time, and  is built on many small changes. Start by choosing one meal or snack per day to eat mindfully.

Gina Consalvo, MA, RD, LDN, NCC
Eat Well with Gina, LLC
Nutrition Counseling & Consulting

There is never enough food for a hungry soul!

Many of us realize that we are overweight and/or recognize that we are driven by food cravings that lead to unhealthy food choices. And most of us are aware of the impact of being over weight or obese – lethargy, high blood pressure, high cholesterol, diabetes and gastrointestinal problems are just a few of the major complications. So, why do we continue to overeat and make unhealthy choices about food?

Ultimately, it’s not about the food, it’s about the lack of fulfillment (the hungry soul) inside us. It drives us to eat to satisfy an emotional not physical need.

How do we bring greater fulfillment to our lives and make healthier food choices? A good place to start is with positive lifestyle habits such as exercise and meditation.
Effortless Meditation™ changes our brain and improves our thinking; brain waves
become more coherent and orderly during our meditation.  The state of restful alertness in our meditation brings peace and serenity to our lives. Adding this revitalizing experience, ideally as a daily practice, works wonders.

Try one month of feeding your soul daily by quieting your mind with meditation. I suspect you will quickly notice that you are developing a growing awareness and sensitivity about your need or lack of need for food. Making healthier and smart food
choices comes more easily, almost automatically with growing awareness.

With greater mental clarity and awareness, you will be better prepared to improve the quality of the food that you are consuming. Just as a high performance engine does best on high octane fuel, we thrive when our food is packed densely with nutrients. In
contrast, if we eat foods that are mostly “empty calories” (e.g. soda, white flour and highly processed nutrient sparse foods) we will continue eating and consuming excessive calories in order to get the nutrients that your body needs. Nutrient dense foods energize us and satisfy our hunger with fewer calories.

Be gentle with yourself, meditate, get some exercise, and eat well.

Greg Schweitzer, Director of Stress Reduction Resources and Effortless Meditation™ Instructor for more than 30 years