Well Being
Mary Ellen Psaltis, Chair, AADA Council on Well Being
Gaining Thin
By Mary Ellen Psaltis, Chair
Council on Well Being
Children need reminders. They need help to get desired results – homework gets done, beds get made, chores are finished and the dog is fed. Optimistically, a person is reminded often enough so that the behavior becomes a habit. This sounds like a good idea, but I find that I am not overly fond of being reminded. Perhaps it is because I want to shout, “Yes, I already knew that.” Lately, I am becoming less resistant to being reminded.
What is causing this shift? As I talk with more people about their own well being, I am finding that a little reminder can be helpful. Yes, we have all heard that watching what you eat and being active are the two predominate factors for optimum health, but we don’t always maintain awareness about what we are eating and we run out of time for exercising. The reminders can be helpful because maybe we actually had forgotten; maybe we are ready to hear the information now. Maybe we used to do a particular activity it but then we stopped.
Here is a bit of my presentation called “Ten Tips for Gaining Thin in Your Home and Life.” It shows how lifestyle choices can support your overall well being. You have probably heard some of them, likely done some of them but hopefully, you are open to being reminded of some. And there could be a new one in there, too.
Here they are in no particular order:
#1. Reduce the number of times you eat food that came through the window of your car.
I admit I have borrowed this one from Michael Pollen. He says to stop eating food that come through the window of your car. This means to quit eating fast food. It is portrayed as inexpensive, but it is not cheap and the nutritional value is not merely limited, but detrimental. Your time, gas, and money are better spent on making “fast food” at home.
#2. Get to know portion sizes and food values.
Research shows that fewer than 12% of Americans could accurately estimate the number of calories they should consume. We are virtually clueless about how may calories we eat each day.
#3 & 4. Use smaller plates with a place setting and sit down to eat. (maybe this is 3 tips!)
Believe it or not, your eyes can fool your brain by putting food on a smaller plate. It makes the amount appear bigger and that makes your brain happy. Sit for 20 minutes after you eat to see if you feel full or not. And stop eating over the kitchen sink. Use silverware, give yourself a glass of water and how about a napkin?
#5. Trade in your artificial sweeteners for a better choice.
Diet sodas are not making your thinner, but they are loading you up with extra chemicals and preservatives. Instead drink tea, water with a twist of lime or a few berries, or carbonated water with lemon. Try stevia. If you really want a diet soda, drink sparingly.
#6. Stop eating hydrogenated oils.
Trans fats are found primarily in processed foods. They are popular in baked goods. These days companies, including restaurants, are turning away from hydrogenated oils. That’s good, but be sure to keep reading your labels.
#7. Get a worm bin.
You can support a worm bin if you are eating enough fruits and vegetables. Worms love fruits, vegetables, and coffee grounds. Even if you live in a small space, you can utilize a worm bin. It also keeps all your food refuse out of the landfill. The worm dirt can go into your yard, garden or mulch your outdoor beds.
#8. Eat lots of colors. Eat food with less than 5 ingredients.
Eating rainbow of fruits and vegetables gives you vitamins, minerals, phytochemicals and all sorts of good nutrition. You will also get much needed fiber.
#9. Keep a food journal.
This is one of the best diet tips of all time. Keeping a journal brings awareness to what you eat, when you eat and how you are feeling when you eat. It is a powerful tool for personal learning.
#10. Select high quality treats.
Life is meant to have fun treats. I like chocolate. High cocoa content, cool processed, organic dark chocolate has anti-inflammatory properties, which makes my body happy. That does not mean I should eat a pound a day. Ideally, pick a treat that is made with quality ingredients. Whatever you pick, thoroughly enjoy it.
I wish you the best of health – every day.
I look forward to hearing from you.
Mary Ellen Psaltis
Chair, Counsel on Well Being