Wednesday, December 29, 2010

6–Easy Ways to conquer Stress-Related Cravings !

Gerbstadt Christine 2010 107KB head shot

           “Americans gain only about a pound during the holidays, but we don’t lose it—and the extra weight adds up.”

Christine Gerbstadt, MD, RD

is a spokesperson for the

American Dietetic Association.

1. Drink Water.   Some people mistake mild dehydration for hunger. Drink water or other sugar-free beverages when you’re thirsty and with meals.

2.  Find healthy substitutions for the treats you crave.  Want Crunch? Munch raw vegetables.  Sweet? Enjoy fruit-flavored low-fat yogurt, fresh fruit or sugar-free chewing gum. Salty? Have a pickle.

3.  Choose “great grains.”  Filling up on fiber-rich whole grains keeps hunger pangs away.  Aim for 3 daily servings:  a slice of whole-grain bread, a half-cup of brown rice and a cup of bran cereal, for example.

4.  Eat high-protein foods.  Protein supplies long-lasting energy.  Get 2-3 servings per day:  2 Tablespoons of peanut butter, one egg and a piece of fish or poultry about the size of a deck of cards.

5.  Get active!  Thirty minutes of walking or yard work 5 times a week helps your body burn calories efficiently and releases feel-good endorphins that can prevent stress-inspired shacking.

6.  Get at least seven hours’ sleep.  Last year researchers at Walter Reed Army Medical Center found that nurses who got less than 6 hours of sleep per night had a higher body mass index.   They believe sleep may disrupt a hormone, leptin, that helps regulate hunger and satiety.

Source:  Christine Gerbstadt, M.D., R.D., EatWell., Diabetes Talk, Winter 2010, Page 16.

 

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