1. Eating breakfast is a must, Studies show that people who eat breakfast consume fewer calories, take in less fat and cholesterol, and weigh less, too.

2. Avoiding high gylcimic foods especially 3 hours before bed  Tweet

3. A prepared life is worth living 

If you get home from work and find your anxious family starving, you probably won't have the time to prepare a healthy meal," Stokes says. "Work ahead whenever possible. Make sure you have ingredients on hand. Batch cook and freeze.

4.   Have fast snacks ready.  Mixed  raw nuts and dried fruit into baggies to take in the car. Do everything you can to make eating as seamless, simple and enjoyable as possible.

5. When eating a full meal Savor the experience. It takes 20 minutes for your brain to process the feeling of fullness, so if you finish a good-sized portion in less time than that, chances are you'll eat more food than you need. Concentrate on how you eat. Food is best enjoyed – and best for you – when the ingredients are fresh and local, the atmosphere is relaxed, and the TV is off!

Dr. George Tips... 

By eating nightly nutritionally dense foods we get satiety, this is emotional, its the feeling of being satisfied. It's hard to experience that satisfaction if you're rushing through meals. Healthier foods often require more chewing and take longer to eat. You can down a bag of Doritos in a matter of seconds, or drink a glass of juice, but it takes a lot longer to eat a salad or eat the fruit.

Focus on eating healthful foods, and take five deep breaths before each meal – maybe sit in mindful meditation about the meal you're about to eat, or say a form of grace.

Taking a few moments to center yourself, relax and breathe deeply not only calms your mind, but it also helps you slow down and savor the experience of eating. Bon appétit!

The importance of timing your eating schedule and foods.

No longer just a restaurant experience, fast food has become a way of life. We restrain our appetites until we're starving and then devour our meals in mere moments. But by providing your body with an ongoing supply of nutrient-dense calories, you'll go a long way toward maintaining healthy blood sugar levels and weight.

"A steady supply of glucose is your body and brain's primary source of fuel," says Ellie Krieger, M.S., R.D., host of the Food Network's Healthy Appetite with Ellie Krieger show and author of Small Changes, Big Results. "If stores get too low, you might get that foggy feeling before you even feel hungry."

So, it's no wonder that many of us wake up in a fog. After eight hours of sleep, your system is food-deprived. If you skip breakfast, you'll pay for it later on when food cravings hit hardest and blood sugar levels dip to extremes. At that point, you're going to grab whatever you can to get glucose, and you're more likely to overeat or eat foods that have a undesirable hypoglycemic effect.

TOTAL HEALTH of HAWAII, LLC

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 Web: www.totalhealthofhawaii.com  / Email: drkosmo@gmail.com