Easy- To-Follow 2018 Guide to Healthy Eating And Stop Mindless Snacking

Have you ever wondered why our plans to opt healthy eating and efforts to stop mindless snacking don’t last long? We get sucked in by the claims of health and wellness industry offering us perfect body and health. It is tough to overlook pictures of models sitting smugly next to a pile of vegetables advertising the fat-free, less-carbs tempting us to right away start whatever popular diet plan is on buzz. Nevertheless, within a month or so we get back to munching anything and everything our heart yearns for. What’s worst is the mindless snacking during our stressful days or when bored during long hours of journey! Here is an easy-to-follow guide that will help you in your understanding and implementation of healthy eating and stopping mindless snacking.  Why our resolve for adapting healthy eating patterns weakens so easily? When stuck at work, having deadlines to meet or heavy workload in either case we tend to look for distractions to help us relieve from the mounting stress. Subconsciously we reach out for food to distract us. Crispy, crunchy, melts in mouth, burst of flavors, dripping cheese, dripping fudge etc…Words fall short to describe our comfort foods. On top of that, those highly appealing commercials by fast food joints add up to our cravings. We indulge in mindless snacking yet the quantity of subsequent meal remains the same. Technically you are supposed to eat less as you already had “food high in sugars and high in fat”. Therefore, to get a plausible explanation take a step back and let’s analyze the two important inter-related factors playing a major role in our resolve for healthy eating. Satiety 2)  Energy density of foods Satiety- the key to your self-control for stopping mindless snacking: Satiety is the feeling of fullness after having a meal that helps you from stop eating further. It does appear as something so trivial but it has a lot of science related to hormones, type of food, sensory perceptions all working together behind the scenes. Yes, you read it right, I mentioned hormones and the best part is that you can balance them with simple inconsequential efforts that can help you adapt to healthy eating routine. Leptin, the satiety hormone has been the most widely researched. Though there is another equally touted hormone Ghrelin, researchers often dismiss it as not as important as it was originally assumed to be. What role leptin – (the satiety hormone) has in our diet plans? Fat cells in our body release the hormone leptin. This hormone in turn controls body fat mass, food intake and makes our body responsive to insulin. Most importantly, It cuts the production of fat from the glucose stores of our body. How important is balance of satiety hormones for adapting healthy eating? Leptin works by sending signals to brain about satiety. Post meal leptin level increases, giving you a feeling of fullness. These cues stop you from over-eating. However, in situations where we unmindfully gain weight due to negligence or work stress, the level of leptin remains low, which indicates our mind-gut connection, has gone wary. This gives us false cues of hunger making us eat more than our usual quantities. On the other side surprisingly, in obesity levels of leptin were found to be high suggesting the development of insensitivity to leptin. Is there a way to prevent imbalances of satiety hormones to promote healthy eating? Yes, what you eat itself can balance these hormones. A little focus on foods that positively influence the prompt send to your brain by your gut can in fact stop you from reaching out to that chips packet lying on your desk. Your morning meal plan plays a huge role in your resolve for healthy eating: If you regularly workout or at least do light cardio such as walking, jogging or aerobic exercises then what you eat before or after your workout regime makes a lot of difference: For those who do intense workout having easy to digest carbohydrates such as white bread, 1 or 2 bananas will be helpful. Most people opt high protein and high fat diet but body needs easy to digest carbohydrates before workout. For light cardio you can do it on empty stomach after having a glass full of water. In either case being hydrated is important. Your breakfast: Tip of the day What we eat in our breakfast controls the cravings for unhealthy options throughout the day. Breakfast high in proteins and fibre increases satiety and controls the false hunger signals. It also effectively aids in weight management. Fibre in your breakfast: When we talk about fibre invariably we think of oats. If you take oats/oatmeal in your breakfast you are on a right path towards your goal for healthy eating. Fibre containing foods increases body’s sensitivity to the hormone leptin. With this, in your 11a.m office breaks, you will no longer pine for donuts. If you belong to my category who detests oats for breakfast, well I found even tastier options to increase fibre in breakfast; add any one or more of these to your breakfast: Apples, banana, oranges, strawberries, figs, guava, raisins, almonds, pistachio nuts and whole wheat bread. Fruit or fruit juices for breakfast? People duped by the “detox by juicing” claptrap habitually pick the fruit juices marketed as natural and healthy for breakfast as well as during work hours if they plan on skipping meals. “I haven’t seen any research or science paper to support that cleansing is happening from juicing,” says nutritionist Jennifer Barr, RD, of Wilmington, DE Commercially sold fruit juices have added sugars in addition to the natural fruit sugars. Additionally, if you choose fruit juices of bitter fruits such as cranberry then you are most likely to consume more than necessary added sugars. “Skip fruit juices and eat whole fruit itself” says Colette Heimowitz , MS, Director of Education and Research for Atkins Health and Medical Information Services. Eating whole fruit rather than juicing will provide not only fibre … Continue reading Easy- To-Follow 2018 Guide to Healthy Eating And Stop Mindless Snacking