Eat in Front of a Mirror to Lose Weight

1014Iowa State University surveyed 320 college students while individually offering them bagels and the options of no-fat, low-fat and regular cream cheese. The half of the participants that ate in front of a mirror proved to be 32% less likely to slather on fattening, regular cream cheese. Such insight suggests that if you’re trying to lose weight, sitting with a mirror in your eye line and checking your reflection could help.*

The habit of watching yourself in the mirror as you eat is meant to remind you that the purpose of eating is for nourishment above all else. Looking at yourself in the mirror while you eat can also help you to reflect on your personal standards and weight-loss goals.

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*http://www.huffingtonpost.com/jill-s-brown/desperate-to-lose-weight-_b_4347530.html
Photo | Food | ©Lainee Richards

Don’t Dine with Your Computer

1007Eating in front of a computer can cause you to pack on the pounds! A study conducted by the American Journal of Clinical Nutrition proved that those participants who ate lunch in front of a computer (while playing solitaire) reported not feeling satisfied, versus those that ate the same amount without distractions and who instead felt satisfied. Allowing yourself to concentrate on just your meal will help you gauge and appreciate the act of nourishment, and will help you stop reaching for additional calories throughout the day.*

Avoid distractions when you sit down and eat. Instead, concentrate on your food, chew slowly and take the time to appreciate tastes and textures to ensure that you take it all in.

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*http://www.dailymail.co.uk/health/article-1339074/Eating-lunch-office-desk-makes-hungrier-later.html
Photo | “Eating at the desk” | © Seth Werkheiser | Used under a Creative Commons Attribution Share-alike license

Health Benefits of Family Meals

947Eating together as a family packs plenty of benefits. Studies show that children who eat meals together with their families tend to have greater emotional well-being and better grades. The family meal also supports better eating habits, reducing the chances of childhood obesity.*

Eating together as a family provides a great opportunity to bond. Consider increasing your family bonding by cooking together; perhaps share family recipes and pass down cultural or ethnic traditions.

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*http://www.ag.ndsu.edu/eatsmart/eat-smart.-play-hard.-magazines-1/2009-eat-smart-play-hard-magazine/test-item
Photo | Dinner with the Carpenters | ©Paul Schultz | Used under a Creative Commons Attribution License

Chew More for Your Health

854When you thoroughly chew your food you stand to gain a lot of benefits. Chewing slowly allows you to control intake and it ensures that you absorb most of the nutrients from your food. Also, chewing properly aids in digestion; gas and bloating tend to result from food that is chewed too little and swallowed too quickly.*

Try chewing more; swallow only when your food is completely broken down. Not only will you reap the benefits of conscious chewing, but you will also be able to enjoy your meals more by savoring them.

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Dr. Kim

*http://voices.yahoo.com/chewing-food-more-thoroughly-aids-digestion-has-2136674.html
Photo | Eating hedgehog | ©Janet McKnight | Used under a Creative Commons Attribution License

Intermittent Fasting to Lose Weight

1719When done the right way, intermittent fasting can provide you with both health benefits and weight loss. Practice varies; for example, some people fast one day, and then don’t fast the next, while others fast for 19 hours and afford themselves a 5 hour window for eating daily. Despite the different approaches, it’s been proven to decreases calorie consumption and keeps your metabolism at an optimal rate. Intermittent fasting can also help keep your body on track as it increases your insulin’s ability to monitor your own blood sugar.*

Talk to your doctor before you attempt intermittent fasting, the process is a different for everyone and you’ll have to find a pattern that works best for you. Remember that during fasting times you still need to stay hydrated so be sure to drink plenty of water.

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Dr. Kim

*http://www.huffingtonpost.com/andrew-weil-md/fasting-health_b_1557043.html
Photo | to eat or not to eat | ©daniellehelm | Used under a Creative Commons Attribution License

Amazing Health Benefits of Cabbage

1713We all want to avoid diseases like cancer and Alzheimer’s; recent studies show that by eating red cabbage can help. Cabbage is a part of the cruciferous family with other vegetables like broccoli, arugula and cauliflower. Cabbage can protect you from these health risks because it is packed with antioxidants and flavonoids that protect your body’s cells from damage done by free radicals. In addition to these benefits cabbage has been known to help with constipation, stomach ulcers and inflammation. This healthy vegetable is packed with vitamins, fiber, omega-3 oils, protein, even calcium.*

All of the different types of cabbage (red, green, Savoy, Napa and bok choy) provide health benefits. You can enjoy raw cabbage immediately after washing it; just slice it up to add some tasty crunch to your salads.

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Dr. Kim

*http://www.leafy-greens.org/whatsnew_redcabbage.html
Photo | Cabbages | ©Market Manager | Used under a Creative Commons Attribution License

Reduce Refined Sugar Intake

1584Refined sugar negatively affects your metabolism, teeth and overall health. Overdoing your sugar intake can lead to weight gain, stomach troubles, liver problems and diseases such as diabetes. Doctors recommend no more than 50 grams of sugar a day. The average can of cola contains 30 grams of sugar. To reduce your refined sugar intake, read food and drink labels and avoid words such as glucose, dextrose, fructose, corn syrup sweeteners and maltose.*

Clean eating and drinking is the easiest way to reduce your refined sugar intake. For example, switching from soda and juices to clean water is a quick, simple and effective way to eliminate massive amounts of sugar from your diet.

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Dr. Kim

*https://authoritynutrition.com/10-disturbing-reasons-why-sugar-is-bad/
Photo | Coralie Ferreira | Sweet sugar, Potsdam | Used under a Creative Commons Attribution License

Chew Your Way to Weight Loss

1474The longer you chew, the better chance you have that you will eat less. After all, it takes 20 minutes for your brain to tell your stomach that it’s full, which is why slower eating can add up to weight loss. Also, the more you chew your food, the easier it is for your body to digest it. Well-chewed food will easily pass through your intestines, helping your body absorb as many nutrients as possible.*

Chew slowly and carefully until your food has lost most of its texture. Be sure to swallow completely before you take another bite, and be mindful of each bite you take.

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Dr. Kim

*http://www.livestrong.com/article/290345-how-many-times-should-you-chew-your-food-for-weight-loss/
Photo | Saxbald Street Photography | Having a Bite to Eat | Used under a Creative Commons Attribution License

Forget the Five Second Rule

1433The five-second rule states that if you drop food on the floor and pick it up in 5 seconds or less, then it is safe to eat. However, research suggests that this is a myth. Harmful bacteria can transfer onto your food in less than five seconds. The extent of how sick you will get from food that has been dropped on the floor depends on your immune system, the moisture content of the food, and how contaminated the floor is.*

Put dropped food in the compost bin; it’s not worth getting sick over. Also, make an effort to strengthen your immune system by exercising, getting enough sleep, taking probiotics, reducing stress and spending time in nature.

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Dr. Kim

*http://www.popsci.com/does-5-second-rule-stand-up-to-science
Photo | Maya83 | Quail Egg | used under a Creative Commons Attribution Share-alike license

Be Aware of Manmade Foods

1375“If man makes it, don’t eat it.”
-Jack LaLanne, Fitness Expert

Manmade foods can cause your health to deteriorate. Strive to eat whole foods instead, which typically contain a single ingredient and never include added chemicals. Let’s eliminate manmade foods from our diets today!

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Dr. Kim

*Photo | ms.akr | The cornucopia of breakfasts| Used under a Creative Commons Attribution license