Some of my biggest obstacles in the way of my health goals are my eating habits. Though I often make good choices when it comes to food and I always read labels before I buy food, there are other bad choices I make that almost negate any good choices I make. I have gotten into the habit of overeating for two reasons - one is eating too quickly and the other is feeling guilty about not finishing my food.
The first problem, eating to quickly, is probably one of the most common eating problems people face. When you eat very quickly your body doesn’t have time to send the message to your brain that you are full, therefore giving you the false feeling that you’re still hungry even after you’ve passed your ‘full’ mark. This leads to being too full afterwards and overeating. When you do this for every meal, as I often do, it obviously leads to eating too many calories and therefore to weight gain. I’ve begun to get into the habit of taking small pauses between each break, either by talking to the people I’m sitting with, taking a drink of water, or leaning back in my chair for a moment to get away from my plate. By slowing down and taking longer to chew each bite I find that I am full with my meal only half way through my food. I’m shocked! I had no idea I was eating so much more than usual.
Every Friday morning I go out to breakfast at a nice restraunt with my dad. Though the food isn’t outright unhealthy, it isn’t exactly healthy either. When I got my plate of scrambled eggs and ham, potatoes, and toast this morning it looked HUGE. I started eating, doing the tricks I mentioned above to slow me down, and after eating just 3/4 of the toast, half of the eggs (or less since there was a lot), and half of the potatoes, I was very full. In normal circumstances I would have eaten it all, but I just saved myself probably 300+ calories!
The second problem is perhaps a bit less common but one that I believe I’ve learned from my mother. She’s the kind of woman who saves EVERYTHING after a home cooked meal and finishes most of her plate. I’ve adapted this same habit and often feel guilty for not finishing all my food, especially when I’ve gone out to eat as I feel like I’m wasting money. I have to keep telling myself that I am NOT starving and that there will always be plenty of food around for me. I also have to remind myself that throwing away half or less of your food is not just waste as I’m paying for the quality and experience as much as the quantity. With all the starvation going on in the world right now, and the hunger crisis in Somalia, it’s easy to feel terrible about throwing out a fourth of a sandwich at lunch when that food could feed a child for a day, but you must remind yourself that the food crisis is not your fault and that eating that food will not help that child any more than throwing it away, but putting it down will help you manage your weight and portions.
Slowly but surely I’m mastering my control over my food, and I’m finding that even though I’m eating less I’m just as satisfied, if not more, than I was before.
This is a super easy and healthy meal you can whip together in about 10 minutes and a little goes a lot way since it’s high in protein and fiber. I just made this for dinner and I only got halfway through my bowl before becoming full. On the plus side, there is pretty much no fat in this dish and it’s vegetarian/vegan friendly.
1 can of black beans, drained and rinsed
1 can of corn (or fresh, if you have it), drained
1 cup of instant brown rice
Lettuce or other leafy grean
1. Cook your rice as according to the box. The one cup amount is proportional to the rest of the ingredients, but if you want more you can of course change it.
2. Heat up the black bean and corn while you wait for the rice to cook.
3. When it’s all done put a layer of beans, rice, and corn in your bowl and top with lettuce and salsa.
Makes 2-4 servings, depending on how much you eat as a serving.
That’s it! It’s super easy, healthy, and delicious. Yeah, I’m aware these aren’t the best directions, but it’s pretty easy to figure out.
This recipe is just what I use, but you can add pretty much anything you want and eat it cold or warm. It’s completely customizable.
I actually managed to get myself to the gym at 2 pm today, after a day of trying to ignore it. XD It’s only a mile and a half away but I always try to get out of it. After I get there I remember why I like it - it feels good to get a workout. I did the elliptical for half an hour at level 7 (lol, I guess that’s the same as resistance) which always works up a good sweat, and then I did half an hour of weights. I was sore afterwards, but it felt good. Also, there’s no one there in the middle of the afternoon which is always fun.
After watching SYTYCD I did my favorite pilates video (with Ana Caban who is fabulous and has a voice of butter) which isn’t too hard but definitely works your core and legs. I always sweat just a little but its yoga-like properties are really relaxing for before bed.
Overall I call it a successful day! Tres bien! (yes, I know there is an accent in that.)
Most of the ones I used to follow deleted, and my dash is dead. I’d love to follow you!