As 2013 comes to a close, many of my clients are starting to think about making healthy changes to their diet and lifestyles.
Regardless the time of year, it’s always a good time for change. You don’t have to sign up for a gym membership or start an extreme diet, either. Little adjustments can make a huge difference in your quality of life.
Here are four common vices and simple solutions to fix them.
Bad Habit #1: You love sweets
Solution: Eat them! Let’s face it, apple slices do not satisfy a sweet craving like a slice of chocolate cake does. Nothing works as well as the real thing. So, go ahead and eat the cake, just not a monster-sized slice. Have a brownie-sized piece, and enjoy every bite with some coffee or hot tea to help fill you up.
Bad Habit #2: Afternoon bingeing
Solution: Fill up at Breakfast and Lunch The next time you grab an afternoon treat, stop and think why you’re eating. Most likely, it’s because you aren’t eating enough at breakfast or lunch, or you’re not eating the right foods during those meals. Try incorporating fiber-rich foods such as whole grains, oats, fruits, high-fiber cereals and colorful vegetables into the early part of your day. Those types of foods will keep you fuller longer. If you must snack, choose all-natural foods that add variety and nutrition to your diet. Skip the packaged snacks.
Bad Habit #3: You’re not fond of water
Solution: Drink coffee and tea New research shows that coffee and tea do count towards daily hydration requirements. Although coffee is slightly diuretic, consumption can contribute to the body’s fluid replenishment. Coffee and tea also contain antioxidants, which have been shown to reduce the risk of developing certain cancers. Not a big coffee or tea drinker? Make water interesting by drinking sparkling water and club soda.
Bad Habit #4: You’re a grazer
Solution: Eat when you’re hungry Grazing is different than snacking. Grazing is the frequent eating of small, balanced meals throughout the course of the day. Snacking is mindless eating without much nutritional benefit. If you’re a grazer be sure you are eating when you’re hungry, not just when the clock tells you. Sit down and be conscious about each bite. A meal will usually contain fewer fat and calories than several hours of continuous munching.