Use a salad plate instead of a dinner plate, to fool yourself into taking less food.An easy way to implement portion control: load your plate as you normally would, then put back a third or half of the food. If you’re like most Americans, you’re eating too much food. Lawrence Epstein, associate physician with the Division of Sleep and Circadian Disorders at Harvard-affiliated Brigham and Women’s Hospital. Eating at different times than our typical circadian awake phase leads to weight gain," says Dr. "During the circadian sleep period our metabolism slows, our digestive system turns down, and brain temperature drops, part of the process of clearing toxins during sleep. This might curb your cravings, reduce stress about when you’ll eat next, and cut down on the extra calories of unnecessary snacking - a real challenge if you’re close to a refrigerator all day while at home or work.Īvoid scheduling late-night meals or snacks, when your body’s internal clock (circadian rhythm) senses that you’re supposed to be sleeping. Set timers on your phone for three different meals and two snacks (if you need them), and don’t eat in between these scheduled times. One of the healthiest diets you can eat is a Mediterranean-style eating plan rich in vegetables, legumes, fruits, whole grains, nuts and seeds, fish, poultry, and low-fat dairy products (milk, yogurt, small amounts of cheese). Processed foods are linked with chronic inflammation and other health conditions such as heart disease, diabetes, and cancer. making your own snacks like baked chickpeas, instead of opening a bag of potato chips.eating whole-grain pasta instead of enriched white-flour spaghetti.Think of where you can swap processed foods for healthier versions. ![]() Maybe it’s the whole thing (like a frozen dinner), or maybe it’s just part of your meal (like the bottled dressing on your salad). Look at your plate and note what’s processed and what isn’t. So consider a compromise: start with these three easy ways to eat a healthier diet. Without a solid plan, you may fail quickly. But this motivation is often focused on a diet that’s too ambitious or restrictive. While many people might be taking a pass on formal New Year’s resolutions this year, others may mark a fresh start by resolving to make up for poor eating habits of the past.
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