Fall Back On Track

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With fall well on its way, it is easy to get off track with our diets. Holiday parties and social events with friends and family can lead to mindless eating and loss of portion control. We also may find that we are sacrificing time to exercise for other “more important” events. Before you know it, exercise and good nutrition habits are put on the back burner.

Here are some ways we can stay on track this fall. 

Eat only while sitting down

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At parties and family events, it is easy to graze while being social. One Deviled egg leads the cheese and sausage tray, which leads to the chip and dip bowl. Without even knowing it, you have eaten a whole meal, and dinner hasn’t even started yet.

Instead, make it a habit to only eat while sitting down at the table.  This way, you aren’t tempted to mindlessly eat, which can leave you feeling unsatisfied. Instead, make your plate, sit down, and enjoy your food. This mindset can even help you when not in social settings. You want a snack? Put it on a plate and sit down to eat it. Need a piece of candy from the trick-or-treat bowl?  Unwrap it, put it on a plate, sit down and enjoy it.

Keep kitchen counters clear

The point here is: out of sight, out of mind. When we keep unhealthy things on the counter, or even eye level in the refrigerator or pantry, we think about them more often.  When we are constantly reminded of an easily accessible snack, we are more likely to choose that food over healthier options. After we have given in to the unhealthy food, we are more likely to return to it for seconds or even the rest of the package. The best bet is to keep those foods in hard to reach places, or if possible, do not keep them in the house at all.

Fruits in vegetables on top shelf

Ever put a package of celery in the crisper, only to find it two weeks later wilted and limp? This is just the opposite of the “out of sight, out of mind” attitude. Most crispers or humidity drawers are designed to be adjustable based on the products that are put in them. Vegetables do better when stored under high humidity. The added moisture prevents wilting. Fruits are better kept in the low humidity drawer with a vent to allow ethylene gas to escape. Ethylene gas is the gas produced by fruits and some vegetables that allows them to continue ripening after being picked.

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 Instead of worrying about what goes where, or the humidity level in each drawer, place the produce front and center. When on the top shelf, we are more apt to choose them over other, less nutritiously dense food. This prevents us from forgetting about them until they have rotted. If you find that you are still not able to eat the produce before it has gone bad, try switching to frozen items. They are just as nutritious as the fresh product, and will stay good for a longer amount of time. When buying frozen, make sure to look at the ingredients list. Choose items that do not have added spices, sauces, or sugars. You can flavor your food to your own taste while saving yourself the extra calories and salt.

A great book to check out: Mindless Eating, Why We Eat More Than We Think by Brian Wansink

You are not on a diet

You have spent a great deal of money, and had major surgery. This means that the way you eat must change for the rest of your life. When weight is coming off at a rate of 10-15 pounds per week it is easy to think, “I am cured of obesity!” Unfortunately, unless you constantly monitor what is put in your body, the weight can start creeping back on. 

Remember to watch your portions. After surgery, your stomach is the size of a golf ball. Ask yourself, is the amount on my plate right now bigger than what my stomach can hold? If so, you might be stretching your stomach out. Also monitor how many times you are eating during the day. Three meals with a couple of snacks is great. Make sure that each meal and snack contains protein and a fruit or vegetable. Also keep your snacks to snack size portions. Snacks are meant to keep you from going into your next meal starving. If you are feeling full after a snack, your portion size might be too big.

One meal does not decide the next.

All too often we get down on ourselves when we slip and have a “bad” meal. One bad meal leads to another, which can lead to a whole bad weekend. Have you ever thought to yourself, oh well, I will just start eating better again on Monday? Think about how quickly the extra calories add up. One pound is equal to 3,500 calories. That means that an extra 166 calories at every meal for a whole week will leave you one pound heavier. What does 166 calories looks like? A fruit and yogurt parfait from McDonalds is 150 calories, so is one hash brown. A 4 piece McNugget with no sauce is 190 calories.

We are human, living and a world full of temptations. Eating a bad meal is bound to happen. When it does acknowledge that you made a mistake, forgive yourself, and eat better at the next meal. 

Get Enough Sleep

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Sleep deprivation can affect our judgment and cloud our ability to makes good decisions, according to Mathew Walker, a sleep psychology professor and sleep expert at UC Berkeley. Without enough sleep, our impulses and desires are more difficult to keep in check. This can cause us to shrug off portion control and eat the things we want instead of what we need.

Eat your veggies

Plain, steamed vegetables are boring, there is no way around it. Find new ways to dress, cook, and season your vegetables. You do not have to be a gourmet cook to brush veggies with olive oil and toss them on the grill or roast in the oven. You can also flavor vegetables with caramelized onions, fresh lime juice, garlic, or chile peppers for flavor. Don’t forget, with the internet, millions if delicious vegetable recipes are just a click away.

Check out this book The Heart of the Plate: Vegetarian Recipes for a New Generation by Mollie Katzen

Don’t Be Controlled by Nighttime Snacking

Everyone has heard that eating past a certain time leads to weight gain. This doesn’t mean you cannot have a snack. The problem arises when we are eating for emotional reasons or are tired and less likely to make good decisions. To prevent from falling down this slippery slope, plan ahead. Pre-portion your snacks to make them readily available. Chop vegetables and pre-portion hummus or peanut butter in little containers at the beginning of the week. This way, when you are ready to snack, these healthy options are ready for you.

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Try It Out:

Overnight Parfait

Ingredients:

Plain, non-fat Greek yogurt, 1 individual container

1/3 cup low sugar, high protein granola (Kashi is a good choice)

1 cup of any fresh or frozen fruit

Directions:

Layer ingredients in a to-go container or cup the night before. In the morning grab your container and a spoon and enjoy on the go.

Nutrition Information:

320 calories, 8 g fat, 28 g pro, 60 g carbohydrates, more than 4 g fiber, 40 g sugar

This is an estimation, the types of fruit you use will vary the amount of fiber and sugar content.