Portion control in an increasing world

This week, Susie, our Registered Dietitian, talked about dining out. When restaurants are continually increasing their portion size, it certainly makes it challenging for us to lose or maintain weight!

A great example Susie shared was the size of a sandwich 20 years ago compared to restaurant sandwiches today. Today’s version? Now more than 500 calories! Two easy ways to skirt the extra calories (and avoid overeating) – share with a friend or eat half now and take the rest home! You’ll find that you really won’t miss the extra food. And if you’re still hungry, munch on some fruit or veggies. You will feel better and look better for it!

I can’t believe this is the last week of class! This has been such a great group of Get Fit participants! I believe each person has improved their overall health and well-being as a result of the program. Most everyone has lost weight, inches or body fat since the start of class in June. And I know everyone is feeling better physically and emotionally; which is what regular exercise and healthy eating is all about! All of the participants should be proud of what they’ve accomplished and continue to include exercise in their daily routine.

Interested in joining our next Get Fit! session? Classes begin September 13 and 14. Spaces are filling so register today!

~Kim

Emotional Eating and Overeating

This week, our Wellness Counselor offered a great discussion about emotional eating patterns and how mind-body techniques can help curb overeating. She provided many examples and tips on how to redirect your thinking when you have the urge to eat – like drinking a big glass of water before eating or slowing down when enjoying your meal. She suggests taking a bite of food, putting your fork down and enjoying every flavor and texture. One fact I found most interesting was that it takes about 20 minutes for our bodies to realize it’s full. Wow, I will definitely slow down my eating!

I have been talking to a few Get Fit! participants lately who feel guilty about eating too much or the wrong kind of food. I want them to realize that it’s okay if they eat a piece of dessert or enjoy going out for dinner. The feeling of failure or guilt can lead to giving up. My advice to everyone is, instead of feeling guilty, eat better the next day or exercise an extra 15 minutes.

I know some participants have been battling emotional eating their entire life. Food should be thought of as a source for fuel and nutrition rather than a coping mechanism. This is a work in progress but I think everyone is getting much better at distinguishing true hunger from a bad-day-at-work-I-want-to-eat-everything-in-sight craving. And for this, they are well on their way to achieving a healthier life.

For more on this topic, read Curb Emotional Eating.

~Kim