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Nutrition And Eating Tips
By Kris Machain
Stop "diet mentality." When a client talks to me about being on or off a diet, I remind them that eating healthy is a lifestyle change, not something we go in and out of. Being on or off a diet suggests that one has not absorbed the concept of a lifestyle change. In the dictionary, the word "diet" means, "a way of eating".
I am going to suggest that your "way of eating" be healthy, most of the time, not a diet that changes dramatically from one extreme to the other. The Freedom of Fitness Program focuses on "changing lifestyle habits". Even our "tag line" says, "It is a lifestyle, not a life sentence!" Eat healthy foods you enjoy, in sensible amounts, frequently throughout the day. You will not only feel great, but look great, too!
Here is a tool to help you become more aware of your internal hunger and satiety cues. It is called the Rating of Perceived Hunger Scale. Think of "0" as indicating "extreme hunger". Your stomach is growling and you feel light-headed. Think of 10 as signaling "extreme fullness", like 5 plates of food at Thanksgiving. Keep these guidelines in mind when you begin to read your body's signals.
You should begin to eat at a level "3" on the RPH Scale and stop at a level "7 or 8", when
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you are comfortably full. When we go too long without food, we usually don't feel our best and we over-compensate with too much food as a solution to extreme hunger. This makes it challenging to exercise "portion control" and may interfere with fat loss. I am offering a free half-hour consultation at The Sporting Club to go over your goals and concerns.
Call today!
Over-eating is usually the solution, not the problem. Often over-indulgence is the result of going a long period of time without food. Being able to recognize this can be helpful for people who feel guilty when they make poor food choices or over eat. Journal your foods, amounts and include the times that you eat. This way, you can see if the larger portions are a result of not eating enough during the day or going too long without food. If you are someone who does not eat breakfast, this may be a set up for over-eating, later in the day. By minimizing the time between meals or adding healthy snacks, you have a much better chance at making food choices that support your goal and can reduce the chance of eating too much. Let Sandra Blackie, the Nutritionist at The Sporting Club, support you as you pursue your health & fitness goals
San Diego Sports Club offers members top-ranked fitness trainers and equipment, plus a wide range of fitness services and activities to enhance your personal well-being. For more information, please visit: www.thesportingclub.com.
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