905-604-9355

Creative Ways to Control Eating

One of the most important tools in the weight loss tool box is PORTION CONTROL. Being able to control the amount we eat can allow us to enjoy a greater variety of foods–even the not-so-healthy kind–and still stick to weight loss or weight maintenance goals. Try some of the creative tips from the video below to curb your food portions:

1. Use smaller plates: Our eyes are often hungier than our stomaches. Using smaller plates will make your eyes feel like you’re eating more when you’re cutting down your portions

2. Eat with your non-dominant hand: Putting in the extra brain effort will help you eat 20% less

3. Drink from tall thin glasses: Humans are terrible at judging volume. Using tall thin glasses, instead of short wide ones, will help you consume less volume without even realizing it.

4. Place a mirror in your kitchen: Literally reflecting on what you’re eating will help you become more conscious of what you consume

5. Chew fruit-flavoured gum when feeling hungry: As we discuss in Craving Change, sometimes we just feel ‘mouth hunger’–the desire to fill our mouth without the organic need to fill our stomach. Gum can be a calorie free way to curb this craving

6. Eat slower: It takes your brain 20min to get the signal from your stomach that you’ve eaten. Slow down your eating to give your body time to process the satiety signal and avoid overeating.

7. Use red plate: Research shows red dishes make people eat less, maybe because the colour is associated with ‘STOP’. So if you have a choice, like when buying disposable dishes for your next party, go for red.

8. Turn off your TV: Watching TV at mealtime often leads to mindless eating because you can’t concentrate on both the screen and your food at the same time. Simply turning off the TV and tuning into your meal can help reduce intake.

9. Photograph your unhealthy foods: Just recording food intake has been shown to help people reduce the amount of unhealthy foods they eat. Keeping a photo-journal of your unhealthy food choices can help you become more conscious of them and reduce their intake.

10. Decrease food variety: Increased food variety leads to increased desire to try a little of everything, which can add up to a lot of food on your plate. Serving the same amount of food, but with less variety, can help cut down your eating.

httpv://youtu.be/0Whvs_gSAPw

10 Amazing Way to Stop Eating Too Much

For more help with your weight loss or nutrition goals, visit https://www.formfunctionclinic.com/#locations or call 905.604.9355 to make an appointment with a registered dietitian.

Don’t wait another day, start your journey to good health today!

Motion is lotion

Do you get stiff from sitting or standing too long.  Well a good way to get rid of this stress is to simply move.  Get up from your chair and go for a short walk.  The joints such as your spine and knees are synovial joints.  These joints have fluid between the joint surfaces.  When you don’t move for a while the fluid does not move.  The movement of the fluid is essential because it is the only way for the cartilage to get nutrients.  Moving is good for these joints and static postures are not as good.

Get up from your chair to lotion/lubricate your joints.

Dr. Paul

March Health Talk 9: Risk Factors of Gout

Great health talk newsletter on Gout prevention by Markham Chiropodist Jenny Lam  Please subscribe to our newsletter on the right for future health tips and health talk newsletters!

March Health Talk 9: Risk Factors of Gout

Great health talk newsletter on Gout prevention by Markham Chiropodist Jenny Lam  Please subscribe to our newsletter on the right for future health tips and health talk newsletters!

January & February Health Talk

Foam Rolling 101

Foam rolling has been getting really big in the past few years.  I see more and more athletes and gym rats with some version of this valuable device.  However, I also see too many athletes grimacing at each pass and using this device incorrectly, or let alone knowing what they are using it for.  So let’s open up the flood gates and give you the facts and theories behind the Foam Roller.