Think Before You Eat - Arbor Family Counseling
Think Before You Eat
Dieting is short-term, yet thinking before you eat can become a long-term behavior that stays with you and travels with you wherever you go! The goal is not to be perfect. It is to keep realizing that you will always have another chance to make a healthy choice!
Choices
• Question everything – think about each choice ahead of time
• Realize that a bad choice can be followed by a good one
• Eat dinner before 6 p.m. when possible
• Fill up on a healthy breakfast, i.e., oatmeal, yogurt, granola, Fruit Smoothie, Fruit
• Eat the most in the morning and afternoon and less in the evening
• Curb hunger with healthy snacks
• Push through late night hunger pains to make it easier the next night
• Plan work lunches ahead and pack at night
• Pass on delicious high-calorie foods since they will always be there
• Avoid food comas by eating slower
• When eating out, eat half your food and take the other half home
• Food can be admired without eaten
Foods
• Healthy foods I love - Red Peppers, Chicken, Carrots, Apples, All fruit, etc.
• Stay away from sugars, sauces and processed foods
• Keep healthy snacks at work
• Find healthy recipes on sites like
Physical
• 30 minutes exercise three to four times a week
• 10 minutes when too busy
• Realize that you just have to push yourself when you don’t feel like it
• Any movement is better than no movement
• Yoga, Pilates or exercise tapes at home are most convenient
• Get up at work to stretch your legs and move around
• Find a new physical activity that you have enjoyed in the past
Emotional
• Slow down!
• Pay attention to when you are stress eating
• Realize that we all have “trigger foods” we eat to comfort ourselves
• Focus on different ways to relax
• Develop your spiritual side through reading, prayer or meditation
• Journal if struggling with any emotions
• Try writing poetry, it doesn’t have to rhyme
• At family gatherings, focus on the experience of visiting away from the food
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