What to do after a food binge

 


 
 

Eaten too much? Overindulged at the weekend? These tips should help you resume and maintain your healthy habits following a food blowout.

The occasional overindulgence isn’t going to harm your health, but it’s important to get back on track after a big night out.

“It’s normal to overindulge and go out and enjoy yourself on occasion, but it’s how you redeem yourself after the fact as to whether you see weight gain or weight loss,” says accredited practising dietitian and Dietitians Association of Australia spokesperson Lauren McGuckin.

Try these three pieces of advice for getting back on track: 

1. Let your tummy groan
Then have a light, healthy, protein-rich breakfast like an egg on wholegrain toast or a small bowl of muesli with yoghurt and berries.

2. Hydrate
Dehydration often masquerades as hunger, especially after consuming high-fat and high-salt foods, so keep a water bottle on hand throughout the day.

3. Go home-made
Research shows that the more we eat at home, the slimmer we are. Even if you’re choosing healthier options like vegetable pizzas sans cheese or stir-fries, takeaway foods are usually higher in fat and calories than home-prepared meals. Plus, portion sizes are larger to compensate for the extra hit to your wallet.

NEXT: Food blowouts busted

HomePage

 

Diet & Nutrition

 


 

 


LEARN MORE HERE
after, binge, Food

How the Order You Eat Your Food Impacts Your Blood Sugar

 


 
 

Researchers at Weill Cornell Medical College in New York performed a small pilot study to determine the effect of food order on post-meal blood sugar levels, using typical American foods in a nutritionally balanced meal. In the process, they may have discovered a way for people with diabetes to better control their blood sugar, and its as simple as eating one food after another, in the correct order.


Eating & Nutrition Articles from QualityHealth

 


 

 


LEARN MORE HERE
Blood, Food, Impacts, Order, Sugar

Pete Evans" slim food tips

 


 
 

Learn how to make healthy food choices at restaurants and cafés with Pete Evans’ top tips.

1. Beware of portion size

Portion size is extremely important. Humans are often guilty of overeating and eating too fast as well.   

 

---

2. Avoid sugar

I don’t tend to count calories, but I do avoid sugar, whether it be honey, agave or anything that says ‘sweet’ on the menu, as fructose is the real enemy that we should all be trying to avoid.  

---

 

3. Go easy on the sauce

Choose dishes without sauces, or ask for them to serve it on the side, as that’s where many of the hidden calories reside.  

---

 

4. Watch out for ‘low fat’ labels

I look for very low sugar, high saturated fats and low polyunsaturated fats – watch out for low fat labels, which usually mean higher sugar levels and hidden calories.  

---

 

5. Choose grilled not fried

I always choose for my fish to be grilled, and I ask for a wedge of lemon and no sauce.

Above recipe: grilled swordfish salad>>

---

 

6. ‘Fresh’ is your best friend

I look for ‘freshly’ made salads, with the dressing on the side, and I avoid ingredients like croutons, crumbed chicken, or crumbed fish.

If the salads on the menu aren’t tickling your fancy, order a basic one along with a side of freshly cooked vegetables. Broccoli is great in a salad as are snow peas, asparagus, and cauliflower.

NEXT: 20 ways to stay diet strong>>

 

HomePage

 

Diet & Nutrition

 


 

 


LEARN MORE HERE
Evans", Food, Pete, slim, Tips

Comfort food cure

 


 
 

Try these strategies for curbing comfort food cravings.

The allure of a steaming bowl of creamy soup on a crisp night or hug-like appeal of buttery spuds after a bad day has been blamed on memories linking certain foods to a sense of belonging in research reported in journal Appetite.

Compulsion to chow down on specific foods despite hunger was found to have strong links to feelings of rejection and isolation and memories of being comforted by a culinary bent caregiver (say, Nanna with her bubble ‘n’ squeak).

Tip: Identify the need for comfort and seek to meet in other ways, like:

• Phoning a friend.


• Write a list of valued connections and what you have in common


• Attend a group class such as yoga or meditation

NEXT: find out how to Beat comfort eating and see 5 steps to changing your taste buds

HomePage

Diet & Nutrition

 


 

 


LEARN MORE HERE
Comfort, cure, Food

What to do after a food binge

 


 
 

Eaten too much? Overindulged at the weekend? These tips should help you resume and maintain your healthy habits following a food blowout.

The occasional overindulgence isn’t going to harm your health, but it’s important to get back on track after a big night out.

“It’s normal to overindulge and go out and enjoy yourself on occasion, but it’s how you redeem yourself after the fact as to whether you see weight gain or weight loss,” says accredited practising dietitian and Dietitians Association of Australia spokesperson Lauren McGuckin.

Try these three pieces of advice for getting back on track: 

1. Let your tummy groan
Then have a light, healthy, protein-rich breakfast like an egg on wholegrain toast or a small bowl of muesli with yoghurt and berries.

2. Hydrate
Dehydration often masquerades as hunger, especially after consuming high-fat and high-salt foods, so keep a water bottle on hand throughout the day.

3. Go home-made
Research shows that the more we eat at home, the slimmer we are. Even if you’re choosing healthier options like vegetable pizzas sans cheese or stir-fries, takeaway foods are usually higher in fat and calories than home-prepared meals. Plus, portion sizes are larger to compensate for the extra hit to your wallet.

NEXT: Food blowouts busted

HomePage

 

Diet & Nutrition

 


 

 


LEARN MORE HERE
after, binge, Food

Natural Weight Loss With Natural Food Supplements

 





 
 Your hard work and sincere efforts to take off the weight should be supported and recognized, not dismissed or overpowered by a weight loss supplement. Yet, so many products on the market today claim to do everything for you so that no effort is required but they...
LEARN MORE HERE
Food, Loss, Natural, supplements, Weight

How the Order You Eat Your Food Impacts Your Blood Sugar

 


 
 

Researchers at Weill Cornell Medical College in New York performed a small pilot study to determine the effect of food order on post-meal blood sugar levels, using typical American foods in a nutritionally balanced meal. In the process, they may have discovered a way for people with diabetes to better control their blood sugar, and its as simple as eating one food after another, in the correct order.


Eating & Nutrition Articles from QualityHealth

 


 

 


LEARN MORE HERE
Blood, Food, Impacts, Order, Sugar

Pete Evans" slim food tips

 


 
 

Learn how to make healthy food choices at restaurants and cafés with Pete Evans’ top tips.

1. Beware of portion size

Portion size is extremely important. Humans are often guilty of overeating and eating too fast as well.   

 

---

2. Avoid sugar

I don’t tend to count calories, but I do avoid sugar, whether it be honey, agave or anything that says ‘sweet’ on the menu, as fructose is the real enemy that we should all be trying to avoid.  

---

 

3. Go easy on the sauce

Choose dishes without sauces, or ask for them to serve it on the side, as that’s where many of the hidden calories reside.  

---

 

4. Watch out for ‘low fat’ labels

I look for very low sugar, high saturated fats and low polyunsaturated fats – watch out for low fat labels, which usually mean higher sugar levels and hidden calories.  

---

 

5. Choose grilled not fried

I always choose for my fish to be grilled, and I ask for a wedge of lemon and no sauce.

Above recipe: grilled swordfish salad>>

---

 

6. ‘Fresh’ is your best friend

I look for ‘freshly’ made salads, with the dressing on the side, and I avoid ingredients like croutons, crumbed chicken, or crumbed fish.

If the salads on the menu aren’t tickling your fancy, order a basic one along with a side of freshly cooked vegetables. Broccoli is great in a salad as are snow peas, asparagus, and cauliflower.

NEXT: 20 ways to stay diet strong>>

 

HomePage

 

Diet & Nutrition

 


 

 


LEARN MORE HERE
Evans", Food, Pete, slim, Tips

Comfort food cure

 


 
 

Try these strategies for curbing comfort food cravings.

The allure of a steaming bowl of creamy soup on a crisp night or hug-like appeal of buttery spuds after a bad day has been blamed on memories linking certain foods to a sense of belonging in research reported in journal Appetite.

Compulsion to chow down on specific foods despite hunger was found to have strong links to feelings of rejection and isolation and memories of being comforted by a culinary bent caregiver (say, Nanna with her bubble ‘n’ squeak).

Tip: Identify the need for comfort and seek to meet in other ways, like:

• Phoning a friend.


• Write a list of valued connections and what you have in common


• Attend a group class such as yoga or meditation

NEXT: find out how to Beat comfort eating and see 5 steps to changing your taste buds

HomePage

Diet & Nutrition

 


 

 


LEARN MORE HERE
Comfort, cure, Food

What to do after a food binge

 


 
 

Eaten too much? Overindulged at the weekend? These tips should help you resume and maintain your healthy habits following a food blowout.

The occasional overindulgence isn’t going to harm your health, but it’s important to get back on track after a big night out.

“It’s normal to overindulge and go out and enjoy yourself on occasion, but it’s how you redeem yourself after the fact as to whether you see weight gain or weight loss,” says accredited practising dietitian and Dietitians Association of Australia spokesperson Lauren McGuckin.

Try these three pieces of advice for getting back on track: 

1. Let your tummy groan
Then have a light, healthy, protein-rich breakfast like an egg on wholegrain toast or a small bowl of muesli with yoghurt and berries.

2. Hydrate
Dehydration often masquerades as hunger, especially after consuming high-fat and high-salt foods, so keep a water bottle on hand throughout the day.

3. Go home-made
Research shows that the more we eat at home, the slimmer we are. Even if you’re choosing healthier options like vegetable pizzas sans cheese or stir-fries, takeaway foods are usually higher in fat and calories than home-prepared meals. Plus, portion sizes are larger to compensate for the extra hit to your wallet.

NEXT: Food blowouts busted

HomePage

 

Diet & Nutrition

 


 

 


LEARN MORE HERE
after, binge, Food