Holiday Survival Series: Part 3 How Meal Planning Prevents Binge Eating
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Do you think you’re too busy to make healthy eating choices, or that your life is too chaotic to pack a lunch, cook dinner, or prepare healthy snacks? Do you have a sedentary job that is starting to pose a risk to your health and your waistline? Now is not the time to throw in the towel, because you don’t need extra time to be healthy and lose weight; you just need to use your time a little more wisely. Here is how I used meal planning to get my life and my eating habits on the right track to healthy living.
Tip 1 – Cook in Batches and Store in Containers
Determine which is your “slowest” day of the week. On that day, “batch cook” your meals for the week, then separate them into containers and store them in the freezer. This will ensure that you have a healthy meal option at the ready and will prevent you from reaching for those unhealthy, processed foods.
Tip 2 – Get a Stylish Meal Bag
Splurge on a super-stylish lunch bag or cooler that you WANT to take with you. Now give yourself a reason to take it to work, vacation, anywhere—fill it up! Eat leftovers from last night's healthy dinner, or get creative and pull together something healthy from your fridge. Having your lunch in a cute bag will deter you from heading for the drive-thru.
Tip 3 – Drink Up
Water, water, water! You should be drinking 8-10 glasses of water a day, more if you are trying to lose weight and curb cravings. Not only does it hydrate you and keep your body working smoothly, but it can help abate cravings and help your body flush out harmful toxins. If you want to learn more about drinking more water sign-up here for my free webinar “8 Ways to Drink More Water.”
Tip 4 – Add More Healthy Fats & Protein
Adding more healthy fats and protein to your daily diet can help you calm your hunger and ultimately lead to weight loss. You can buy protein supplements to avoid the excessive calories, or simply substitute some high-protein foods for others you currently eat. You can also add MCT oil to your coffee or avocado to any meal.
Tip 5 – Apple Cider Vinegar
Apple Cider Vinegar is a probiotic that may be an efficient weight-loss tonic to help you shed extra pounds and water weight and promote a healthy lifestyle. It is also a powerful gut-healing tonic. Add it to warm lemon water in the morning on an empty stomach to start your day off right with a digestive soother.
Tip 6 – Handle the Cravings
It happens almost every time you try to stop binge eating – you start craving food like chocolate, cookies, and other high-calorie food. These food cravings are both physiological and psychological. Here are some ways to help tame them:
Eat protein: Have a high protein snack like skinless chicken or turkey, fish, eggs, etc. Be sure to start including more protein in your meals to keep you fuller longer.
Find a distraction: Many times, cravings are psychological, caused by boredom, anxiety, or other emotions. Find another activity to take your mind off them.
Get curious about what you are really feeling? Are you really hungry or something else?
Chew gum: Studies have shown that chewing sugar-free gum may help reduce cravings for sugary foods.
Pamper yourself: Take some time to treat yourself. When you feel better about your body and your health, you’re more likely to make better choices regarding what you put into it.
Brush your teeth: Brushing and flossing your teeth can help mitigate your cravings to eat.
Refine your palate: Add more nuts, beans, legumes, fruits, vegetables, and whole foods to your diet. These will be lower in calories but will fill you up.
Planning your meals and knowing how to handle cravings are two proactive ways you can start leading a healthier lifestyle. Meal planning keeps you from grabbing for that fast food at the last minute, and it helps give you a holistic picture of your diet. Knowing how to handle cravings will help keep you on track with your bigger plan! This is just one of the valuable tools we go into deep detail within my Holiday Thrivival Program still going on now. Click here to learn more.
I hope this little burb inspires you to implement a more nurturing practice into your daily routine. Remember, it’s not about being perfect, it’s just about much we can stay in alignment. I am here for you, just a message or email away. Reach out with your questions. Sign up for a clarity call. Together we will discuss your healing journey, and make an action plan to get you to your goal.
Namaste,
- Dr. Lara
P.S.
Don’t forget! Join me on my Facebook page, as well as Instagram & Twitter @drlaramay.
PSS be sure to tune in to my podcast on your favorite platform, iTunes, Spotify, Stitcher, Podbean or Anchor.Fm @Light Body Radio to get all the juicy info coming your way in an easily digestible format. I look forward to hearing your feedback, comments, and suggestions.
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