As summer officially comes to a close, we get to look forward to the amazing foods and scents of fall. One common fruit that everyone is excited for this time of year is pumpkin. This flavor can be found everywhere: from pumpkin spice lattes, pumpkin ice cream, pumpkin scented candles and everyone’s favorite pumpkin pie. 

Pumpkin pie is quite the amazing treat to indulge yourself with, but this deliciously dangerous dessert might cause you to overeat. After all of the hard work you put into keeping a healthy lifestyle this summer, it is imperative that you maintain a good diet and consistent workout routine this fall. With that being said, you do not have to strive for perfection. That is why it is important to eat that pumpkin pie… but just have a taste. 

Joseph Firth, a Presidential Fellow at the University of Manchester, U.K, is currently studying the connection between physical and mental health in relation to mental illness. He has concluded that individuals who consume more whole foods- such as fruits and vegetables- will have improved mood and overall well-being. Firth also emphasizes the importance of not overstressing yourself to reach perfection. “It’s more important to actually stick to any healthy diet than it is to try and go for some aspirational perfect one that’s ultimately unfeasible or disgusting for you to stick to,” he says. If you deny yourself for too long, you are going to binge. Feed that pumpkin pie craving, but be in control. Don’t let the craving control you!

Do you constantly yearn for food throughout the day? Well there are solutions to help combat your cravings. Here are 4 tips and tricks on how to fight the desire to eat food constantly during the day.

How to combat your cravings:

1. Drink a glass of water before eating.

When we find ourselves eating too much it is often the result of being bored, not hungry. Make sure to drink a glass of water before eating a snack, especially after a meal. Water can eliminate your hunger and help you from consuming that extra snack that makes you feel regretful and bloated.

2. Don’t bring the whole box with you- portion correctly.

We are all guilty of grabbing a family size pack of our favorite snack and going to town. If you want a nice treat then don’t deny yourself, but have a small portion. Grab a bowl, count out the serving size on the back of the bag, and put the snack away. This will stop you from going back for more. 

3. Save the calories for a cheat meal. 

If you know that you have plans to eat dinner out at night then make a conscious effort to eat a healthy breakfast and lunch. By doing so you, will feel less guilty during your cheat meal. You may also want to do a quick workout just to burn a few calories before you indulge. The more preparation you do during the day, the better you will feel about yourself at night when you splurge. 

4. Try to avoid eating in front of the TV.

Late at night when winding down from a long day, it feels nice to sit back and relax in front of the TV. As good as this may feel, this is prime time for thoughtless eating on your favorite unhealthy snacks. Be conscious during this time and choose healthy items to snack on such as fruits and vegetables.

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Need more helping planning your breakfasts for the fall season? Don’t worry. Give us a call. We’ll make an appointment to talk via Zoom or by phone. Together, we’ll help you achieve your best self.

Call 301-869-1787 or click here to set up an appointment as my free gift to you.

Together we’ll create your healthy sweet life by building a healthy relationship with food.

Sources:

Rahe, C., Unrath, M. & Berger, K. Dietary patterns and the risk of depression in adults: a systematic review of observational studies. Eur J Nutr 53, 997–1013 (2014). https://doi.org/10.1007/s00394-014-0652-9

To your Joy and Health,

Kay Loughrey, MPH, RDN, LDN

This blog post was written by Bailee Richman, Dietetics Student from the University of Maryland