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5 Ways to Overcome Overeating
Articles by: Michele Sevier  M.Ed, DNM
 Education Director 
   Nutrition House 
5 Ways to  Overcome Overeating

Let's face it. This festive time of year presents us with ample opportunity to indulge in excess food and alcohol, which comes at heavy price tag for some. Particularly those with a hearty appetite. Satiety, the feeling of fullness, can be elusive. Sometimes retraining yourself using tactics to reduce food consumption can be beneficial.

Hydration is essential. Our body is composed of 70 to 80 percent water. It can be easy to mistake hunger for dehydration.  Keep your water intake high.

Tips for controlling overeating.
  • Enjoy the experience of eating! Relax. Sit and enjoy your meals. Do not eat while at the computer or watching TV. These distractions inhibit the brain's ability to recognize when you have consumed enough food. 
  • Eat slowly. It is in the first few bites that you can derive the most enjoyment. Savouring the tastes and the experience allows your brain to recognize when you are full
  • Food choices are important. Protein, high fibre food and those with high water content will aid satiety. This is a good way to control calorie intake too. 
  • Eat regularly (every 4 hours), but in smaller portions. Waiting too long between meals can send you on a frantic food hunt, impacting your ability to make good choices.
  • Always eat breakfast. People who consume breakfast are likely to eat less through the day. Keep it simple and nutritious. A protein shake (whey, soy, plant protein) with milk (dairy, soy, almond, etc.) with some fresh or frozen fruit is a healthy way to start the day. 
Tips for Portion Control

Bigger seems to be better or at least the new norm in the food industry. Portion sizes have blossomed to say the least. And while we may be getting value for money, we are not taking into consideration our health or our waist lines.

Did you know that portion size is important? Studies have shown people eat more when they are offered a larger portion.

If you have problems controlling the size of the portions when you eat, here are some visual tips and cues to consider.

  • Eating regularly to keep your metabolism running, your blood sugars balanced and hunger under control. Eat at least 3 well proportioned meals per day.
  • One serving of fruit is approximately the size of a tennis ball, ½ cup of unsweetened fruit juice or a small banana.
  • One serving of vegetables is easily measured. One serving of cooked carrots is the size of half a baseball, while a green leafy serving is the size of 2 baseballs. Green beans 2/3 of a cup.
  • One serving of carbohydrates is 1 small muffin or bun. Half of a 3-inch bagel or 1/2 cup of whole grain pasta about the size of a hockey puck. Cooked brown rice 1/3 cup is one serving. 
  • One portion of protein is approximately the size of a deck of cards. Two 1 inch slices of tofu or a ½ can cooked canned beans is considered one portion.
  • One serving of fat is equal to 2 teaspoons of regular mayonnaise or 1/6 of an avocado. One teaspoon of butter or 1 ½ teaspoons of peanut butter are one portion. 7 almonds or 1 teaspoon of vegetable oil are classified as one serving of fat.
It is easy to overeat. When you understand what a serving size consists of, you can build awareness of portion control and make educated choices on food consumption.

Liver Care 101
- Food Based Medicine

Love Your Liver image

Love and treat your liver right. It takes good care of you each and everyday.

People experiencing good health may not think twice about the liver or its functions.

The liver is the body's largest solid organ. It carries out over 500 important roles in our digestion and health regulatory processes including detoxification. The liver processes anything and everything you consume. Maintaining liver health should be a daily project that takes place over your lifetime.

Food choices to keep in mind.

  • Obtain protein from mainly plant sources (beans, legumes and lentils). Try to keep animal sources of protein to a minimum. They are more difficult to digest.
  • Load up on fresh vegetables like baby spinach, celery and beet root and fruits such as blueberries and cranberries. The higher the nutritional and fibre values, the more beneficial they are to long term health and wellness.
  • Heathy fats are essential for the body to work optimally. Avoid trans fats. Use mono-saturated fats from avocados and nuts (almonds) and polyunsaturated fat from sources like fatty fish (salmon, mackerel or herring). Flax and pumpkin seeds are also good sources of good fats.
  • Vegetable juices are a convenient way to obtain vital nutrients. Carrot, celery, beetroot, cucumber, capsicum, tomato and ginger can all be juiced. If choosing a pre-packaged vegetable juice, it is important to choose the low sodium mixes.

Foods are the real foundation of good health. If your diet is not ideal, if you suffer from a fatty liver, or you feel that supplementation may be beneficial, consider nutrients like curcumin (from turmeric), milk thistle, alpha-lipoic acid, l-methionine and dandelion root. 

Hearty, Healthy Turkey Chili Recipe
Turkey Chili with Beans

Turkey Chili with Beans
Chili is a classic favourite that can be reheated the next day for a delicious lunch or snack. A great source of fibre and hearty vegetables.

  • 1 ½ lbs ground turkey
  • 4 cups canned plum tomatoes with juice
  • 2 cans black or kidney beans
  • 1 medium sweet onion 
  • 2 stalks celery
  • 1 yellow pepper
  • I green pepper
  • 2 bulbs of freshly grated raw garlic or 2 tsp. garlic powder
  • 1 tbsp. Chili powder
  • 1 tbsp. crushed Oregano
  • 2 Tbsp. extra virgin olive oil
  • Salt and pepper to your liking 


Chop onion, celery, and peppers into small bite size pieces. In a large frypan sauté chopped vegetables in olive oil until onion is golden brown. In large soup pot "fry" ground turkey breast in olive oil on medium heat until it is cooked. Add vegetables, and garlic to pot. Stir tomatoes and add beans. Add chili powder, oregano, salt and pepper. Stir well. Add water to desired consistency. Cover pot and lightly simmer for a minimum of 2 hours, stirring occasionally.  
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