Bergen Family Chiropractic

45 North Lake Ave, Bergen, NY 14416 - (585) 494-2870

Bergen Family Chiropractic

Dr. Amy’s Top 20 Tips for Being Slim and Healthy

Be slim and healthy this summer!

    1. Set your intention for the weight management journey to be easy and enjoyable.
    2. Eat real food and include “super foods” in your daily diet.  Some of Dr. Amy’s favorite “super foods” include:  berries of all kinds, apples, spinach, orange vegetables (squash, sweet potatoes, carrots), chili spices, coconut milk, real dark chocolate or unsweetened cocoa powder, olive oil, nuts and seeds, fish, and beans of all kinds (black, pinto, white, split peas, lentils).

  1. Take a few supplements for optimal health.  (Fish oil 1-2 g/day, multi-vitamin, and calcium with vitamin D3)
  2. Eat at least 3 times per day and snack carefully.  Be nicely hungry before each meal or snack, but eat breakfast even if you don’t feel hungry.
  3. Be mindful when eating and eat sitting down.  Truly enjoy each bite.
  4. Eat until you are 80% full (hara hachi bu).  Basically, this is achievable by keeping your portions small.  Use tiny plates and bowls.
  5. Enjoy water, coffee, and tea all day long.  (Mostly water, of course, and unsweetened and not sweet tasting, either)
  6. Protein makes you feel satisfied so eat some with every meal.  It is especially important at breakfast and it is ok to use whey protein powder to sneak in some extra protein into oatmeal, cereal bowls, or smoothies.
  7. Eat less as the day progresses and go to bed feeling slightly hungry, looking forward to a healthy, satisfying breakfast.  Do not eat 2-3 hours before going to bed.
  8. Try new foods, different spices, and a variety of cooking methods.  Change with the seasons.
  9. Focus your daily pleasure on activities and keep food to planned meals and snacks only.
  10. Remember that hunger is simply a feeling, which changes easily, and is actually a celebration that you have eaten the right amount at the previous meal.
  11. Have a nice balance in your day, week, month, and year so that you can easily incorporate treats into your diet without sabotaging your weight management goals.  Be “excessively moderate” rather than having an “all or nothing” attitude.
  12. Forgive yourself when you screw up and move forward with better understanding of yourself, your triggers, and how you can do better the next time.
  13. Focus on what you did right when you think about your day before drifting off to sleep.
  14. Enjoy the simple movement of walking for most of your daily “exercise.”  Do more formal exercise for smaller amounts of time.  Resistance exercises with weights are essential to keep off belly fat, to build fat-burning muscles, and to increase your bone density.
  15. Sleep as much as you can and on a regular schedule most days.  Strive for 8 hours per night.
  16. Breathe deeply and slowly when you feel stressed in order to keep your cortisol/stress levels low and your fat-burning mechanisms running well.
  17. Try new activities and be adventurous in your own way.
  18. Do something enjoyable everyday – no matter what!