Weight Loss Tip: Don’t plug your nose to eat bland “diet” food!
It is actually rather counter-intuitive. When you plug your nose, you are reducing your sense of smell, which does somewhat limit your sense of taste. However, you can still taste the difference—even if slightly—between a potato and a sweet apple or a piece of bread and a muffin. Thus, you’re likely to still choose the sweeter food. But furthermore… Studies have shown that people with a heightened sense of smell tend to eat less because they can enjoy the flavors of the food they’re eating much more than those who can’t smell as well. That results in you eating more to compensate for that lack of satisfaction. So don’t plug your nose to eat less… You’re a lot more likely to eat more.
If you want to eat less, try these tricks:
- Learn proper portion sizes. For example… One serving of a lean meat is the size of your palm. Fats and oils, the size of your pinky finger pad. Peanut butter and salad dressing, the size of your thumb. Soup and cereal, the size of your clenched fist, which is approximately 1 cup. Your cupped palm is 1/2 a cup. See my posts about this here.
- Use smaller plates. The tendency is to fill your plate, so by providing yourself with a small plate, you’ll naturally eat less. You can have fun with it, too, by layering plates to create a beautiful placesetting like these examples 1, 2, 3, 4.
- Eat more protein and fiber. Both keep you fuller longer as compared to carbs and fats, but they also make you feel fuller faster.
- Don’t speed eat. Sometimes that might be unavoidable, but I’m sure you’ve all heard about how it takes time for your brain to catch up with your stomach. This may also prevent you from feeling bloated later by giving your body adequate time to digest.
- Drink a full glass of water before meals. This will help you feel fuller so you don’t overeat. You may also want to try eating foods such as salads that are low in calorie (as long as you choose healthy dressing) that you can eat a lot of. That way you can provide your body with that food volume, just without the excess calories.
Also, as a disclaimer… I mentioned “diet food” above only because that’s what people tend to refer to that sort of food as. But if you want to lose weight and keep it off, you need a lifestyle change. If you go on a diet and then go back to normal after the weight is lost, it won’t stay off. Keep that in mind!
Source: The Doctor’s
I don’t think I generally eat enough.
I’m a very healthy eater. But I only realize how much I don’t eat when I decide to not be healthy for a moment. Like today I got a to-go lunch. Usually I just get the sandwich or salad with a bottle of water and piece of fruit (if they’re not all gone) and go. There are also chips, soda, and cookies available. I never get them. But today I thought, “Why not, I am kinda hungry.” and got the chips. 230 calories a bag. Jeez. But then I realized that the salad is 130 calories and the dressing is 120. So I would’ve only had 250 calories for lunch otherwise. Maybe up to about 300 if you consider a small piece of fruit. But a meal should be around 500 calories. So that’s pretty low. I also didn’t really eat breakfast, either…
I just think it’s kinda sad that in order to get the adequate amount of calories in a to-go meal you need to eat unhealthy food.
I don’t have an ED nor do I fear calories or dislike my body. It’s just how I naturally am. As of recent, I’ve started to notice how often people eat snacks in class. I don’t really carry around snacks unless I feel like my blood sugar is kinda low. So I guess it all makes sense. In the cafeteria I usually eat way more than I would think I should. (Mostly healthy food.) But regardless, it’s gotta be okay considering my overall intake.
Maybe I should start tracking calories/nutrients again. Just to see where I’m at. Because for at least a month I’ve been able to see my ribs a little around my sternum and below my boobs. I would guess that most of it is due to muscle atrophy in those areas, considering how long it’s been since I’ve worked out consistently. (Sorry guys.) But I’m pretty sure my diet has something to do with it. It has to.
I guess I occupy myself too much to eat enough or something. But I’ll work on that. Because obviously I wanna stay healthy. I don’t want to be underweight. I don’t even know how much I weigh right now. Maybe I should find out…
Edit: Okay, seriously. I don’t have an ED or ED-like tendencies. Naturally and unconsciously being a light eater is not an eating disorder. If you think that’s all that constitutes an ED, you need to do some homework. I have absolutely no problem with eating. I look forward to eating meals, because I enjoy food. I don’t hate my body, I love my body. I’m not even self-conscious when I eat unhealthy food or don’t exercise 2 hours a day. Because it’s not a big deal. I just choose to and try to eat healthy. Because it’s good for my body and because I like it a lot better than unhealthy greasy salty gross food.
Also, when I mention having to eat unhealthy food to get the necessary amount of calories… I am talking about the options available at the to-go place in the cafeteria. If I don’t take the unhealthy options I’m limited to 250-300 calorie meals. That’s what I’m saying.
Dr. Oz’s Fatigue Solution
If you sleep 8 hours a day and you still feel tired… There must be something else going on. If you’re not sleeping 8 hours a day and feel tired, you may want to start sleeping 8 hours a night before you try some of these solutions. According to Dr. Oz, you should see changes immediately if you use the following tips.
- The Gluten-Iron Connection: Did you know that 25% of the population is sensitive to gluten? The typical symptoms of gluten sensitivity include gas, bloating, and constipation, but the “secret” sign is if you feel tired, rather than energized, after eating. As gluten passes through the intestines of a person sensitive to gluten, the intestinal cells become irritated. The damaged cells prevent the absorption of nutrients through the cilia, including iron which helps to transport oxygen around your body. To combat this, try going gluten-free for 21 days and add vitamin C into your diet (it helps absorb iron). If this solves your fatigue problem, you are gluten sensitive.
- Iodine: It runs the thyroid and revs up your metabolism but 1/3 of the population is deficient in iodine. Ironically, people used to be iodine deficient, so iodine was added to salt. But now that we’re trying to be so healthy we’re losing the iodine that comes with the salt we’re cutting out of our diets! You may have an iodine deficiency if you have trouble losing weight and are losing hair, especially on the outer 3rd of the eyebrows. If you go to your doctor and he/she says that you’re "normal"… then you can still improve to become "optimal". The fix is obvious. Add more iodine to your diet. Seaweed is high in iodine, so if you like sushi you can iodine that way. Cranberries and dairy products also contain iodine. If you use salt in your cooking, make sure it’s iodized salt. (Don’t increase salt consumption.) Supplements are also available.
- The Liver: It’s a critical fatigue-fighting organ. It is called the powerhouse of the metabolism since it breaks down everything into energy and rids your body of toxins. If you weigh down your liver with toxins (i.e., junk food, alcohol) it becomes sluggish… and so do you. The fix? Cut out the toxins and drink dandelion tea twice a day. You may also be interested in trying Dr. Oz’s 3-Day Detox Cleanse, here.
- Testosterone: Cortisol (the stress hormone) and testosterone have an inverse relationship. As cortisol increases, testosterone decreases. We all know that stress does no good for the body, but what’s the significance of testosterone? Testosterone is most commonly known as a hormone of arousal, but it is actually critical for energy, stable emotions, it fights off “foggy brain” syndrome, and keeps fat off (and muscle on!). The easiest way to fix this… manage your stress. I know, easier said than done. But Dr. Oz has a trick for you that will only take 5 minutes out of your day—pranayama breathing. To do this sit in a comfortable position in a place where you can relax. Being sure to do “belly breathing”, block one nostril with the thumb. Take a nice deep breath. Then block the other nostril with your fingers. Take another deep breath and continue alternating blocking each nostril while doing your breathing… It may sound weird, but it works!
- Check Your Medicine Cabinet: These medicines can drain your energy!
- Statins: These drug lower cholesterol and interfere with the energy cycle at the level of mitochondria, stopping the process of cellular respiration so you can’t convert sugar into energy. This not only traps the fuel in your body but prevents you from using with it. Common symptoms associated with statin use include muscle aches and severe fatigue. If you can’t stop taking them, take 100mg of CoQ10 with your statin. It should help you feel more energized.
- Proton Pump Inhibitors: These include heart burn medications (such as Nexium and Prevacid) and can deplete the body of magnesium. Once again, avoid taking them if you don’t need to, but if you do… Take 400mg of magnesium each night and 2 DGL tablets with every meal if you don’t need PPIs.
- Birth Control Pills: Unfortunately, ladies, the pill could be the cause of your energy depletion, because the hormones being added to your body interfere with the manufacturing of free testosterone (see #4). It also interferes with progesterone, as well, which also drains energy. If you use the pill for contraception, consider using different forms of contraception instead of the pill. Dr. Oz highly recommends the copper IUD. It’s safe for all women and lasts 10 years.
4 Ways to Stay Healthy This Winter… with Food!
- Coriander: This spice is great for relieving stuffy noses and scratchy coughs. Just brown 4 T of coriander seeds in a pan, then boil in four cups of water with four generous chunks of raw ginger. Reduce to 2 cups of liquid, strain, and drink.
- Oil: If you’re running a fever massage a drop of lemon or tea-tree oil onto your chest and temples, or pour some into your bath.
- Garlic: Fresh garlic is great for cold symptoms such as sore throat. You can either bite into a clove or thinly slice three into a pan with 2 cups of milk, simmer on low heat for 20 minutes, cool, and drink up. (With your nose plugged, perhaps!) If that doesn’t work for you, you might also consider eating something garlicy such as sauteed kale with garlic.
- Vitamins: Make sure you’re eating foods that are high in vitamin C, bioflavonoids, and zinc, such as citrus fruits, broccoli, oysters, and apricots. These nutrients serve as antioxidants that will keep your immune system strong.
You can find more tips like this from neurosurgeon and founder of the American Holistic Medicine Association Dr. C. Norman Shealy’s book, “The Healing Remedies Sourcebook”.