You don’t have to be Irish to enjoy a delicious healthy green smoothie (a.k.a. Shamrock Shake). The recipe is below but first, let’s talk about a strategy to help you manage your weight.
Do you find that you eat faster than everyone else at the table? Are you always the first one done? You may want to take a pause and slow down. According to research published in the online journal BMJ Open, your eating speed may be negatively impacting your weight.
Researchers suggest that slowing down the speed at which you eat, along with eliminating those after dinner snacks and not eating within 2 hours of going to sleep may help you to decrease your waistline and body fat. Furthermore – and more importantly – strategies aimed at reducing the speed of eating may be effective in preventing obesity and lowering the associated health risks such as impaired glucose tolerance and insulin resistance.
Use these 5 simple tips to help you slow down, enjoy your food, and eat less.
1. Avoid extreme hunger. Eating slowly is nearly impossible when you’re feeling famished. Most people need to refuel every 3 – 5 hours during the day so try not to let more than 5 hours pass without eating. If you allow yourself to get very hungry, you’re likely to inhale your food and end up overeating.
2. Chew each bite thoroughly. Take small bites and increase the number of chews before swallowing. Aim to chew each bite of food about 10 – 15 times. Savor the food as you chew and be sure to swallow before taking the next bite.
3. Drink water with your meals. Research has shown that sipping on water during meals can help slow down the pace of eating and influence weight loss.
4. Pay attention while you eat. Multitasking – like eating while watching television or working – can distract you and result in overeating. Whenever possible, sit down to eat in a calm environment with minimal distractions. Give full attention to your food while you are eating, not your phone.
5. Take a pause during your meal. About halfway through your meal or snack, take a few minutes to assess your level of hunger/fullness. Push away from the table a bit and take some deep breaths. If you are starting to feel satisfied, it’s time to stop. If you continue to eat beyond this point, you’re likely to end up feeling too full or stuffed.
Don’t forget to grab your Shamrock Shake recipe. Enjoy!
Lorraine Matthews-Antosiewicz, MS, RD
PS –
Are you ready to get off the diet roller coaster and GET HEALTHY? I’d love to hear from you. Let’s talk about how we can work together so you can achieve your personal best weight and maintain it with ease. NO MORE DIETING.
Message me or call 732-494-1149. Let’s start with a conversation.
Meanwhile, be grateful, patient, and nice, stay hydrated, treat yourself and others with kindness, move more, and eat your veggies!
