There is a reason why Lay’s potato chips say “You can’t just eat one”….
Losing touch with your body’s natural hunger and satisfaction signals can lead to chronic overeating – and unhealthy extra pounds that can lead to diabetes, heart disease, and other serious conditions. When Swedish researchers compared the eating habits and weight of 4,359 people, they found a consistent pattern: Overweight people ate more snacks than normal weight people. And if you snack on junk foods, you’re also flooding your body with trans fats and saturated fats, excess sodium and sugars and refined carbohydrates.
With determination, anyone can fix bad eating habits and anyone can get to a healthier, more natural weight. By acknowledging the psychological issues behind your snacking habits, you’ll find that there are other choices besides eating that provide what you need. By paying attention to your hunger signals and switching to healthy snacks, you can boost nutrition, control cravings, lose weight, and avoid energy slumps.
Here are some tips to fix our uncontrolled snacking:
Reacquaint yourself with hunger. If you’ve lost touch with the feelings of hunger and satisfaction, try post posting eating until your stomach is truly hungry and your body is craving fuel. You might be surprised at how long the wait is!
Before you eat rate your hunger on a scale from 1 to 10. On the hunger scale, 1 is “starving, feeling light-headed”, 5 is “comfortable”; and 10 is “so full I feel sick”. Your goal: Eat only when you reach a 3.
Stop eating well before you’re stuffed. Finish when you reach a 6 on the hunger scale – just a little bit full. You’ll eat less – and be truly hungry again in time for your next meal or snack.
Satisfy emotional hunger the right way. So much of snacking is related to stress, boredom, even sadness and depression. If you need a psychological boost, don’t turn to chocolate. Treat yourself to relaxation or fun. Take a walk, call a friend, or make plans to socialize. Express anger, frustration, sadness, and other emotions to a confidant, a journal, or the person who’s triggering your feelings.
Put a stop to mindless eating. If snacking is simply a long held bad habit that helps you get through the day’s routine, it’s time to ban chips, ice cream, pretzels, and all other snack food from every room except for the kitchen or lunchroom. If you can’t take a break, and chewing and drinking are comfortable to you, turn to sugarless gum and tea or ice cold water to satisfy your needs.
Replace junk food with real food. Throw away chips, crackers, cookies and candy. Instead, stock fruits, veggies, whole-grain crackers, nuts and low fat or fat free dairy products. Make you snacks beneficial to your health.
Plan snacks like real meals. Try healthy, high-fiber fruits and fresh vegetables such as baby carrots or cherry tomatoes, and for a more substantial snack, perhaps some whole-grain crackers, with a dab of peanut butter. Put your snack on a plate, pour a glass of water or a cup of tea, and sit at a table to enjoy it.
Try and put some of these tips to work for you today and not only cut your chances of illness down the road, but lose some excess weight in the process. Not a bad deal if you ask me!
Did you know the more TV you watch, the higher your odds for being overweight and developing type 2 diabetes? … Sorry Zombies! In one study of over 9,000 women and men, normal-weight people watched about 2.3 hours of TV a day, while overweight people watched 2.6 hours and the obese watched 3 hours or more. The connection? More screen time means less activity and an increase in eating.
In the same study, people who watched more than 2 hours of TV a day ate 150 more calories in one day, downing more pizza, more sugary soft drinks and more high fat, high calorie, low fiber processed snack foods than those who watched less TV. Small wonder, then. That a Harvard School of Public Health study of 37,000 men found that those who watched lots of TV – 40 hours or more a week – were three times more likely to develop diabetes as those who watched less than 10 hours per week. Watching 21 to 40 hours per week doubled the risk.
IF you watch TV instead of keeping up with your old hobbies, visiting friends, or stretching your mind, you may also hasten memory loss, research shows.
So what should you do? By turning TV time into active time now, and by committing to a healthy TV/activity balance, you can burn more calories, become more fit, and reduce your odds of related health problems quickly.
The benefits you will reap will be huge. You’ll have a fitter body and more time for sleep plus more energy , better mood, sharper mind, and more social connections, which may even help you gain more self-confidence.
Here are some more helpful tips:
Follow the 2/30 rule. Experts suggest watching no more than two hours of TV per day – and doing at least 30 minutes of exercise every day.
Set a no-repeat rule. Never watch something that you have watched before. If you find yourself watching the same old cop show or prison movie late at night, instantly turn it off.
Set a “no channel surfing” rule. Turn on the TV only when there is something you truly want to watch. If you are turning the TV on without any particular show in mind, take that as a sign that you need to be more active.
No snacking in front of the TV. It’s far too easy to eat hundreds of calories’ worth of chips and barely realize it. In fact, many weight loss program smartly advise you to never allow food to go beyond your kitchen table. That also means snacking in bed, and no candy bars while paying bills.
Exercise while you watch TV. Walk in place or do sit ups. Or drag your treadmill into the TV room and move while you watch your favorite show.
Clean during commercials. Empty wastebaskets, vacuum a room, put in a load of wash…it can add up[ to 20 minutes worth of calorie burning chore time every hour. When you’re finished your home will shine – and you will saved hundreds of calories by moving instead of snacking. And an added bonus is that you won’t have to watch all the food commercials designed to make you want to overeat.
Resolve to leave home more often. See more friends, do more interesting things, and stimulate your mind every day.
Like any big change, it's all about baby steps. So pick one of the tips from above and start today. Once you have mastered it, pick another one. After time it all builds up to some fantastic benefits for you and your health!
Do you use painkillers and sedatives more than two times a week? While these drugs can be beneficial when taken for legitimate health problems, long-term habitual use can cause more health problems than they solve, and shortening your life in the process. Taking nonsteroidal anti-flammatory drugs (NSAIDs) such as ibuprofen or aspirin for arthritis or muscle pain can, over time, rise you risk for ulcers, gastrointestinal bleeding. High blood pressure, and heart attack. Each year the side effects of long term NSAID use cause nearly 103,000 hospitalizations and 16,500 deaths in the United States alone.
Taking headache pills on a regular basis can lead to rebound headaches as the drugs’ effects wear off and blood vessels surrounding your brain begin to swell again.
Meanwhile, prescription pain relievers and sedatives can become a habit before you realize what’s happening. The number of older people who overuse opioid-based pain pills has nearly doubled in the last decade, experts say. And the use of calming drugs called benzodiazepines is also on the rise. Often prescribed for insomnia or after an emotionally upsetting experience, these tranquilizers and sleeping pills can leave you feeling confused and prone to stumbling and falling if you take them in higher-than-prescribed doses or for too long. Since they make you feel good, you may want to take more or keep on taking them. Why is that dangerous? As you age, your body metabolizes drugs more slowly, so you can actually get the desired effects with a lower dose.
The biggest danger from prescription pain pills and tranquilizers is the hidden addiction. Do you use over-the-counter pain relievers most das for painful joints, a bad back, or persistent headaches? Do you continue to use powerful prescription pain killers long after the surgery or injury that led to the initial prescription? Do you feel compelled to take a sedative frequently to ease anxiety or beat insomnia? If you answered yes to any of these three, then it’s probably time for a new strategy. If you think that you may be addicted to prescription pain pills or sedatives, tell someone – and talk with your doctor. Signs include the inability to stop taking them, hoarding and hiding pills, worried family members or using more than one doctor or pharmacy in order to get more pains.
So can you undo the damage done by abuse of pain killers and sedatives? Yes you can. New pain -relief strategies can ease muscle, joint, and head pain with fewer pills – and fewer side effects. And kicking the sedative and prescription pain pill habit is possible with commitment and support. Once the pill-taking has ceased, your body will quickly rebound from their effects.
Here are some things to do to repair your body:
Another thing to think about is, if you have pain every day that you are managing with painkillers, it is time to try and find out why the pain exists. The theory behind pain is it is a warning sign. So rather than treat the problem, find out where it is coming from and stop it from even happening in the first place. It not only saves you money, but it helps you live a longer life, when you focus on preventative care rather than wait until there is a problem and you visit the doctor and he treats your symptoms with medication.
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