Dr. Oz: Stop Emotional Eating Now

Northville Prompt Weight Loss

Step 1: Be Accountable

Be accountable to yourself, to your food and to your loved ones. Don’t eat after hours when no one is around. Avoid having "secret meals." They take on a life of their own and lead to a lot of shame and guilt afterwards.

Keep a food diary of all your meals, Monday through Sunday, on the refrigerator. This way there are no secrets. By you visualizing what you’re eating as well as having to share this information, you are making yourself more accountable and less likely to cheat.

Keep a goal photo of yourself from an earlier time. This picture is not just about achieving the ideal weight, but also to serve as a reminder to when you were happier.

Keep reminders on the door of the fridge: "Do not enter after 9 pm" and "Have you done your safety plan today?" These are some healthy, low-cost things you can do for yourself to prevent the emotional eating.

Step 2: Return to a Routine That Has Worked for YOU

Structure your day including your meals as you did before. Go back to what worked for YOU. Often we look at what works for other people, and that may be fine in the long run – but any time you want to change something fast – know what worked for you.

Make a food calendar: Plan your meals for the week and stick to it. Grocery shop according to your meals and stick to your list. Do not shop for food when you are hungry because you'll only buy high-calorie comfort foods if you do. Keep this food diary on the fridge. Compare it to what you are actually eating. You are less likely to throw in secret meals.

Be realistic about your food choices: If you hate broccoli, this is not the time to develop an appreciation for it by putting it on your calendar for 7 days. Substitute it for another favorite veggie. Add variety.

Don’t deprive yourself – going “cold turkey” on your favorite high-calorie foods may not happen overnight; decrease slowly instead of simply eliminating. I tend to think of food as any other substance that can be abused and may need to be weaned off slowly. For example, if you love desserts, then throw in a favorite dessert or two. However, instead of a pint of ice cream, try 1 cup at first, then 1/2 a cup. See if a low-fat, low-calorie option can be substituted at some point ... Read More

From Oli G

To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com

Nutrient: Dietary Salt and Sodium

Northville Prompt Weight Loss

Sodium chloride, salt, contains 40% sodium and 60% chloride by weight. Some foods naturally contain sodium however, usually in small amounts. Some people add salt in cooking and at the table, but the majority of dietary salt and sodium comes from foods where salt has been added during processing or preparation.
Functions of Sodium
Sodium has many important functions in the body including:

• maintaining water balance
  
• maintaining acid-base balance
  
• transmission of nerve impulses
  
• regulating muscle contractions
  
• absorption and transport of some nutrients
  Too Much Salt
  Although sodium has important roles in the body, most people consume more sodium than they need. The Dietary Reference Intake (DRI) for sodium is 1,500 mg/day for people 19-50 years of age, 1,300 mg/day for people 51-70 years of age, and 1,200 mg/day for people >70 years of age.The Upper Level for sodium intake for adults is 2,300 mg/day.The Dietary Guidelines for Americans recommends people reduce daily sodium intake to less than 2,300 mg and further reduce intake to less than 1,500 mg among persons who are 51 years of age and older, and those of any age who are African American or have hypertension, diabetes or chronic kidney disease.
  Sodium and High Blood Pressure
  High sodium intake may contribute to high blood pressure in “salt sensitive” individuals. For these individuals, too much salt and sodium intake may be related to the development of high blood pressure. High blood pressure puts extra strain on the heart. This strain can lead to heart problems, including heart attack, stroke, and kidney failure. Most evidence sug- gests that individuals at risk for high blood pressure reduce their chances of developing this condition by consuming less salt and sodium and maintaining a healthy weight.
  There is no way at present to tell who may be sodium sensitive or who may develop high blood pressure from con- suming too much sodium. However, many health professionals recommend that the population as a whole should reduce sodium intake ... Read More
  
  
  
  
  
  From Oli G
  To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com
  
  
  
  
  
  

Mineral: Health Benefits of Boron

Northville Prompt Weight Loss

Boron is a vital trace mineral that is required for normal growth and health of the body. Many disease conditions like arthritis , menopausal symptoms and osteoporosis among others are naturally managed by Boron. It is believed that boron improves the natural ability of human body to absorb calcium and magnesium. Boron is an essential trace element that is largely overlooked. However, it is very crucial to include boron in the daily diet to ensure a healthy and diseases free life. Some of its benefits include the following ...Read More

From Oli G

To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com