4 Ways to Flourish with Food
Wondering how you can flourish with food? Sometimes eating “better” or “choosing to eat healthy” just aren’t enough. For a myriad of reasons, making positive choices for food can seem less than satisfying at times. When looking to increase nutrition, vitality and intake of beneficial foods it’s useful to add more fruits and veggies to your routine. Taking an evaluation of the quality of protein you consume or looking closely at the amount of added sodium and sugar in the diet are always beneficial ways to increase wellness too.
But if you’ve taken an inventory of those areas and still feel at a loss, here are a few suggestions to help you flourish with food. And (bonus) these tips are unrelated to the types of food that you choose to keep in your diet!
Savor your meals
Perfect the art of slow eating. It takes your brain 20 minutes to send out signals of fullness. Taking your time when eating helps you monitor your intake and leaves you feeling more satisfied. Want to savor your meals more? Try adding flavors that are new to you like unique spices and herbs rather than just salt and pepper. Start with fresh oregano, fresh dill, ground cumin, or ground cinnamon.
Downsize your plates
Avoid overeating by downsizing on your dinner plate. Frequent overeating is linked to binge eating, poor digestion and feelings of guilt. Studies show that people are more satisfied with less food when they are served on 8 inch salad plates instead of on 12 inch dinner plates. Did you know? Since the 1960s the average American plate size has increased by 36%. In Europe the average plate is 9 inches while American restaurants typically use plates around 13 inches!
Don’t skip meals
Don't let your social calendar hinder your efforts towards healthy living. You may be tempted to skip lunch or dinner in an effort to save room for holiday party food but skipping meals can lead to extreme hunger and overeating. Pack granola bars, trail mix, cherry tomatoes, apples or clementines to snack on during the hustle and bustle of the holiday season. It will keep you eating regularly and energized for every event that your busy schedule may hold.
Keep a food journal
Writing down what you eat may double your weight loss and help you keep an eye on how many macronutrients you are consuming in an average day. Keeping track makes you more aware of what you're eating. It helps you identify specific food habits and where you can make health adjustments when needed. Go old school and buy a notebook for tracking or download an app that you can take on the go! Don't forget to track water intake too!