Summary for HealthiNation’s Kitchen Diet
Hosted by Dr. Holly Atkinson, Internal Medicine

Now that you’ve decided to improve your health and lose weight by starting a new diet, you need to remove those old, tempting items from your kitchen. Here are some tips to get you started:

• Carefully clean out your cabinets. Find a food shelter where you can donate any non-perishable items. But don’t get rid of everything – tuck away your favorite treat, like a chocolate bar, in a side drawer. You can use it as an occasional reward.
• Post motivational notes or quotes on your refrigerator. They will remind you why sticking to your weight loss program is so important to you.
• If you share a kitchen with other people, make sure that everyone knows about your goals. They may not be on the same diet, but they can help you stay on track. A strong support system can be just as important as measuring cups for keeping track of portions.

Author: Mr. Brendan Anderer
Host Reviewer: Dr. Holly Atkinson
Last Review Date: June 3, 2010
Reviewed by: Alexandra Adler
Reviewed by: Dr. Preeti Parikh

Source:

1. Keep Diet Reminders on Display. Mission Viejo, CA: Lifescript, 2009. (Accessed November 2, 2009 at http://www.lifescript.com/Body/Diet/Diet-tips/Keep_Diet_Reminders_on_Display.aspx)

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Summary for HealthiNation’s Emotional Eating Tip
Hosted by Dr. Preeti Parikh, Pediatrics

Whether the trigger is stress, loneliness, or even excitement, eating can have the power to sooth emotions. Some foods, like chocolate, tap into our biology by causing the release of mood-elevating hormones. Others can be a temporary distraction from upsetting thoughts.

Do any of these signs of emotional eating control your eating habits?

• You have hunger pangs that you want to satisfy immediately with a certain food like ice cream.
• Even once your stomach is stuffed, you keep eating because the emotions haven’t left.

Sound familiar? Try these approaches to avoid unconscious indulging:

• Find something to do for five minutes – anything besides eating.
• Make sure the rest of your diet is well-balanced so you’re less likely to give into sudden cravings.

But when you do have a craving, sometimes the best approach is to give yourself a break. Allow yourself to have just a small portion and then praise yourself for the effort you’re putting into making healthier eating decisions.

Author: Ms. Courtney Kline
Host Reviewer: Dr. Preeti Parikh
Last Review Date: August 10, 2010
Reviewed by: Dr. Holly Atkinson

Source:

1. Weight-loss help: Gain control of emotional eating. Rochester, MN.: Mayo Clinic, 2009. (Accessed on August 4, 2010 at http://www.mayoclinic.com/health/weight-loss/MH00025.)

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Summary for HealthiNation’s Diet Journal Tip
Hosted by Dr. Preeti Parikh, Pediatrics

One of the best exercises to incorporate into your weight loss plan is picking up a pen.

Journaling is a great way to hold yourself accountable for why you’re challenging yourself to get healthier in the first place.

• Start by writing down your goals along with the feelings and concerns that are motivating you to embark on this journey. Include your “before” stats and picture.
• Next, either consult a physician or do your own research to lay out an exercise and diet plan that’s healthy for your body.
• Keep your journal private, or go public with it online as a blog to share with supportive friends and family.
• You’ll want to keep track of what you eat and how much you exercise. Recording moods and feelings is also helpful for some people.

The extent of dedication is up to you. But setting aside at least five minutes a day to write will enrich your weight loss experience.

Author: Ms. Courtney Kline
Host Reviewer: Dr. Preeti Parikh
Last Review Date: August 10, 2010
Reviewed by: Alexandra Adler
Reviewed by: Dr. Holly Atkinson

Sources:

1. Top 3 Reasons to Keep a Diet & Exercise Journal. Denver, CO.: Associated Content, 2009. (Accessed on August 4, 2010, at http://www.associatedcontent.com/article/846367/top_3_reasons_to_keep_a_diet_exercise_pg2.html?cat=51)
2. Weight-loss help: Gain control of emotional eating. Rochester, MN.: Mayo Clinic, 2009. (Accessed on August 4, 2010, at http://www.mayoclinic.com/health/weight-loss/MH00025.)

HealthiNation offers health information for educational purposes only; this information is not meant as medical advice. Always consult your doctor about your specific health condition.