Thinking Your Way to Saiety and a Thinner You

Friends can get together over a hardy smoothie that is rich in nutrients and lower in calories than a full-on meal. Photo courtesy of Dreamstime.

By JANET COOK, NYC Healthy Chick

ALREADY making resolutions to be more fit, healthy and lose weight in 2012? Historically, has it been a problem keeping them?

Creating success is not an accident. It begins with a well-conceived plan. More can and will be achieved in 2012 than in the past once a disciplined plan of action is in place. By investing your efforts into a New Year’s Resolution you give yourself a launching pad for starting a new year and new life.

The hardy protein breakfast shake is a high-nutrient, low-calorie way to start the day. Photo courtesy of All Recipes.

In accordance with creating a successful plan follow NYC Healthy Chick’s New Year’s Action Plan For A Healthier You.

Stop Die-ting, Start Intuitive Eating
Starvation and caloric deprivation only lend themselves to weight gain and yo-yo dieting. Why not give Intuitive Eating a shot. What’s this?

According to Wikipedia, “It’s a nutrition philosophy based on the premise that becoming more attuned to the body's natural hunger signals is a more effective way to attain a healthy weight, rather than keeping track of the amounts of energy and fats in foods. It's a process that is intended to create a healthy relationship with food, mind and body. Intuitive eating, just like many other dieting philosophies, goes by many names, including non-dieting or the non-diet approach, normal eating, wisdom eating, conscious eating and more.”

A homecooked meal with family can nurture body and soul. Photo courtesy of Dreamstime.

In other words, Intuitive Eating is the opposite of dieting because the latter is externally driven.

Today, we are triggered externally to eat food all the time. These triggers can be emotions, "because it's time," opportunity, and/or perceived rules of eating. When there are rigid rules for so-called healthy eating, we are more likely to succumb to overeating as a consequence of breaking well-meaning rules.

To learn more about this approach, get a copy of “Intuitive Eating: A Revolutionary Program That Works” by Evelyn Tribole and Elyse Resch. The two prominent nutritionists focus on nurturing the body rather than starving it, while encouraging natural weight loss and identifying the natural weight. The step-by-step approach rejects the diet mentality and at the same time promotes the idea of feeling feelings without using food. This way of eating allows us to honor our hunger and feeling of fullness through a safe relationship with food and our bodies.

Two nutritionists provide a roadmap for a functional relationship with food in "Intuitive Eating: A Revolutionary Program That Works." Photo from Amazon.

Breakfast Shakes: Drink Yourself Skinny
Dr. Mehmet Oz aka Dr. Oz endorses drinking the right protein shake for breakfast as a lesson in how to eat less, lose weight and raise the metabolism by 25 percent. Other benefits include:


– reduces or eliminates fatty foods, which can save an average of 400-500 calories per day;
– keeps blood sugar levels balanced, allowing the body to burn stored fat as fuel;
– increases energy levels, which allows for increase in activity and automatically burns more calories.

Replace the 750-calorie bagel and orange juice meal with a 240-calorie protein shake and save 510 calories a day. The results will show up on the bathroom scale in no time. Drinking a protein shake first thing in the morning is a simple, foolproof weight-loss method.

Dr. Oz orders the right protein shake first thing in the morning to get started on the right foot. Photo courtesy of doctoroz.com.

Eat Out Less, Eat Home Cooked Meals More
First of all, there is nothing like a homecooked meal. There are so many benefits to eating at home. Meals prepared at home are gifts of nourishment to the body. Dining out too often can sabotage a rational eating plan because we eat things we don’t normally eat at home. Take note of the following saboteurs:


– Multiple courses in huge portions
– Free bread
– Dessert menus and coffee
– Excessive alcohol
– Tasty dishes loaded with salt, sugar and fat

Even NYC Healthy Chick and the most disciplined individuals can succumb to the temptations if externally triggered. Consider the following benefits of not dining out when temptation strikes:


– Saves time and money
– Less salt, trans fats and caloric consumption
– More balanced meals
– Decreases likelihood of food poisoning
– Better energy
– Improved weight management
– Control over portions

A recipe for good Intuitive Eating is the colorful roasted fish, vegetables and quinoa combo. Photo courtesy of Whole Foods Market.

Some good dishes
Of course, kicking off a new plan for a healthier you also requires some great recipes. Fire up the metabolism first thing in the morning with a protein shake loaded with strawberries and bananas. Blend the Strawberry Banana Protein Smoothie with a favorite protein powder. This combination is loaded with vitamins, minerals and protein that will help cut calories while delivering a delicious meal that will fill most tummies for hours. (http://www.allrecipes.com/Recipe/strawberry-banana-protein-smoothie/detail.aspx)

Also filling and fabulous is Roasted Fish and Veggies With Quinoa and Pine Nuts. Not only is it flavorful, it’s colorful. The combination of basil and almonds or walnuts is bound to knock your socks off. (http://www.wholefoodsmarket.com/recipes/3178)

Unwrapping the best gift ever just got easier. With the Intuitive Eating action plan becoming fit, healthy and lighter in 2012 is a no-brainer.

“Intuitive Eating: A Revolutionary Program That Works” is available at Amazon. com for as low as around $5., http://www.ow.ly/7XLQI