It is Day 17 of the “Give-Back Diet.”  Congratulations, I’m proud of you.  Let’s talk today again about food.  

If you’re a regular reader of this column, you know I recommend eating six small meals throughout the day: one serving (USDA Food Guide Pyramid size) of whole grains, protein (nuts, beans, meat or dairy), and a fruit or vegetable. This means eating every 2-3 hours. When you do that, you’re rarely hungry, or at the point of compulsively starving.

Be sure to drink a tall glass of water before you start every meal. Also, wait 20 minutes after the meal or snack for your stomach to signal your brain that you’re full. If you are still ravenous and must have seconds–have more vegetables or fruit.  Skip the second helpings of proteins and grains, that’s what causes overweight.

One more truth: it takes at least a month for your body and soul to adjust to this new conscious, healthy eating lifestyle. Don’t forget you are building a new relationship with eating, and your body. So be patient. And don’t forget to ask for help. Call a friend who is joining you in developing new, healthy habits. Or call on your Higher Power (God, Nature, Spirit as you feel comfortable).

ACTION PLAN:

— What are you learning from your journals?  Bunches of people have posted their revelations about eating and emotions, the need for energy when tired, late-night bingeing, and what they are doing to be physically active.  Tell us what YOU have learned about yourself, and your challenges by posting them in a comment below.

— If you are a snacker, or late night eater, I especially want to encourage you to eat a little throughout the day.  NEVER let yourself get ravenous or starving – when we do, all bets are off and good intentions fall by the wayside very quickly.  If you’re tired, have some long-lasting energy in the form of protein: a ¼ cup of nuts will help.  Have an apple or orange in the afternoon.  A cup of bouillon or broth at 11 am, will help curb your appetite and assist you in not overeating lunch.  A late-night snack of unsweetened applesauce or a plain yogurt with a teaspoon of honey or cut-up banana might be great.

— Share a snack or mini-meal idea with us below, please.

Be sure to come back and give-back again tomorrow.  Tell your friends about this, too, please.

HERE’S A LIST OF EVERY DAY OF THE “GIVE-BACK DIET.”  START TODAY!