Talk Takeaway: Nutrition with Keri Glassman

Posted on Jan 7, 2013 10:45am

The holidays are over and for most people, their number one New Year's resolution is to lose weight.  Registered dietitian Keri Glassman returned to "The Talk" to show us tips on how to reach that goal and get trim for 2013.

Keri Glassman's tips to get trim in 2013

Eat more, not less.
We need to eat MORE blueberries, black beans, chili peppers, garlic, green tea, red grapefruit, sweet potatoes, and yogurt.  Part of eating MORE is eating more of the right foods like these on this table. Eat foods that are the most nutrient dense and packed with protein, healthy fat and fiber - all of which will help to keep you satisfied and full.  These foods are loaded with antioxidants and nutrients that help prevent heart disease, cancer, and aging.

Find activities you enjoy.
Boosting activity levels even with something as low-key as a regular walking program reduces stress and makes you lose weight.  If your definition of exercising consists of forced marches on the elliptical machine or long hours on the tread mill, it won't work if you hate doing them.  Find an activity you enjoy and it won't feel like exercise like running on floor ladders or doing resistance bands. The weight will disappear before you know it.

Take control of your surroundings.
This rule refers to not only taking care of the world at large and being "green" but it also refers to YOUR world.  For example when your desk is organized and your pens, papers, and office notes are nicely organized and every desk accessory has a home,  you are much more likely to eat less because you feel more in control of your surroundings, are less stressed, and feel more calm... you are less likely to overeat!

Keep electronics away from your bed.
Practicing good sleep includes no phones!  No laptop!  No television remotes!  No electronics in your bed or even next to your bed! Also, have a set bedtime and put on that eye mask. Just like you give your kids a bedtime... Give one to yourself.  This will also help you lose weight. One study showed that women who slept seven hours lost 33 percent more weight than those who slept less.  The less a person sleeps, the more they weigh.

Maintain a good, healthy sex life.
Sex is intricately related to your well-being for both men and women. A healthy sex life with plenty of cuddles boosts self-worth as well as oxytocin, a hormone that helps you manage stress and sleep more soundly. When you feel sexy you also take better care of yourself... You tend to watch what you eat. Eating empowered and reducing stress improves sex life too - it's all connected.

Breathe your way thin.
Researchers found that an eight week meditation program of 27 minutes a day actually changed people's brains.  Gray matter density decreased in the area of the brain associated with anxiety and stress. Okay, 27 minutes a day is a lot to ask! So I ask that you do eight minutes a day of an eight count breath. Ladies, inhale for count of eight and exhale for count of eight. I find eight minutes is reasonable for people to be consistent with. Do this in the morning right when you wake up or whenever you have free time.  Breathe your way thin for the new year!

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