Tips For Eating

                             TIPS FOR....................EATING

1. When you sit down to eat, remove all other foods from the table.

This makes it harder for you to have seconds. Put the food on a counter far from the table, or place in the refrigerator.

2. Eat four to six small meals  a day.

Most people who are overweight skip meals , making them hungry, when it is time to eat.Therefore if you eat small meals thoughtout the day,this will prevent over eating ,if  you are only eating two to three meals a day.

3. Take time to EAT

Take at least 20 minutes to do so. Think of your intake , savor the moment to chew and enjoy every bite , and taste.

4. Decrease the size of your positions by one quarter to one third !

MINDFUL EATING

MINDFUL EATING


As I sat and wrote the last blog, I woke up the next morning to hear the news, that a restaurant in Brooklyn, NY, will dedicate the Sundays to Mindful Eating. The restaurant ask that there be no TALKING in the restaurant , while eating!

Why? They want the patrons,to enjoy, savor every bite. To think  and enjoy every bite! What a great idea, I thought for I just wrote on this, it says , I am not the only one thinking it.

You are given the opportunity to closed your eyes and taste every molecule of the food on the end of The your fork.
The ability to savor the moment.......chew.........breathe.......and relax.Follow the bite of food in your mouth. Dissecting it, the texture, sweetness, tasty,salty,the hint of mint!! Take in the moment ......continue for every bite, until the meal is complete.

With this,you will pay attention to what you are putting in the body. Selective of the choices of food and you will lose weight in the process.


Check out http://wellnessfordiabetes.co

Theresa Clarke PA, MBBS, MSc, PhD(c)

Mindless Eating

Mindless Eating.....



This is a topic that is rarely spoken on. Mindless eating, is something that is done with out thought. Stop for a day, to think about what we are putting in our mouths to eat.
Once you have made the choice of the food, placing it in the mouth comes next. Most times we may not look at it once we made the choice. This happens mostly after ordering food through a drive thru. The food is ordered, picked up at the pick up window,it is  unwrapped  and eaten for we have to drive as well.
Instead........

Look at the food you are about to place into your month. In the first bite, what do you experience? It is the texture, then the taste ......?
The chewing starts. As you chew, you continue because of the taste or the texture of the food you like at this point.

Is it sweet, sour,salty.......whatever the taste, you want to continue ,for you like the taste right now, so you continue .

As you continue ,focus on your meal. Do not drive, turn the TV off, hang up the phone. Focus on what you are putting in your mouth. Savor every bite . Chew 6-8 times before swallowing. Look at  your next bite. Become aware of  the hand movement towards the mouth. Pay attention to the food you are feeding yourself.

Be MINDFUL of what you are PUTTING IN  YOUR MOUTH for  EVERY TIME, daily.
 With this, one would be able to  think twice of what they are putting in the body!

Theresa Clarke  PA, MBBS, MSc,PhD(c)

Happy New Year 2014.........Happy, Healthy, Eating for the Diabetic

Well, the New Year is upon us, 2014 should be the new start to healthy eating, focus on extending our lives.
GOALS:
As we sit and listed our New Year Resolutions, let's take the time to think of the real, reachable goals to improve our health. At the start of the New Year, most focus is placed on losing weight and or exercising.  This is all good, but we must have a plan or goals, be that short or long term goals. For the short term goals, you can place a time of  4-6 weeks and in the time you plan to loose 5-7 pounds. The slower you lose the weight, the longer it stays off! Long term ,40-50 pounds in 12 months or less.

Determination  is key, you must have the drive to want it. You need to picture yourself on how it will feel to loose 7 pounds. Think of  how you will look in the mirror!!

EXERCISE :
What ever form of exercise you choose, be that a safe one and one that you will be consistent with. It should be done everyday. Be that for walking, biking,jogging etc . Start slow!

FOOD CHOICES:
New Year, New Foods,.............why not! This topic can be extensive. But in brief , have a protein breakfast. Eating every 4-6 hours a day. Have most of the carbohydrates in the evening meal.
Change white foods, white rice, white bread, white potatoes, change to foods with colour,add more wheat and whole grains to the meals. Nuts,dried fruits for example .
Take advantage of the foods available to you on the outside of the aisles of the food store.Take in more fresh vegetables try a new one every week!
Avoid fast foods, no foods from a box or can ! Try it for the next six weeks.............

New Year, New begins for the type Diabetes population

The Holiday is upon us, but a New Year is just over the horizon . As the New Year starts, we set new goals, be that short or long. Most of all, we focus on improving our health. This is where I come in.
If you have type two Diabetes, you are my mean focus.
As the New Year begins, you may want to get started and in two weeks it is all fix. That is not the case here. It is a slow, mindful process.
We will take short steps,4- 6 weeks at a time.We will concentrate on selecting or making healthy choices from a buffet table which we face every day, weight loss, positive thinking , just to name afew.
As we commence, ask yourself afew questions.

1. What do I want to achieve in the first 6 weeks in 2014,
weightloss ?
improve by food selection ?
how many of my Diabetes medications dosages can be decreased or stop, for the Glucose blood levels are improving, thus requiring less medication.?

You need to determine firstly, that you want to truly do this. It starts with you and the readiness to move beyond Diabetes, take control and reverse it.

You can do it, one step at a time.


Theresa  clarke