By Administrator 0 Comments Health Talk, Health Videos, Weight Loss Program

Creative Ways to Control Eating

One of the most important tools in the weight loss tool box is PORTION CONTROL. Being able to control the amount we eat can allow us to enjoy a greater variety of foods–even the not-so-healthy kind–and still stick to weight loss or weight maintenance goals. Try some of the creative tips from the video below to curb your food portions:

1. Use smaller plates: Our eyes are often hungier than our stomaches. Using smaller plates will make your eyes feel like you’re eating more when you’re cutting down your portions

2. Eat with your non-dominant hand: Putting in the extra brain effort will help you eat 20% less

3. Drink from tall thin glasses: Humans are terrible at judging volume. Using tall thin glasses, instead of short wide ones, will help you consume less volume without even realizing it.

4. Place a mirror in your kitchen: Literally reflecting on what you’re eating will help you become more conscious of what you consume

5. Chew fruit-flavoured gum when feeling hungry: As we discuss in Craving Change, sometimes we just feel ‘mouth hunger’–the desire to fill our mouth without the organic need to fill our stomach. Gum can be a calorie free way to curb this craving

6. Eat slower: It takes your brain 20min to get the signal from your stomach that you’ve eaten. Slow down your eating to give your body time to process the satiety signal and avoid overeating.

7. Use red plate: Research shows red dishes make people eat less, maybe because the colour is associated with ‘STOP’. So if you have a choice, like when buying disposable dishes for your next party, go for red.

8. Turn off your TV: Watching TV at mealtime often leads to mindless eating because you can’t concentrate on both the screen and your food at the same time. Simply turning off the TV and tuning into your meal can help reduce intake.

9. Photograph your unhealthy foods: Just recording food intake has been shown to help people reduce the amount of unhealthy foods they eat. Keeping a photo-journal of your unhealthy food choices can help you become more conscious of them and reduce their intake.

10. Decrease food variety: Increased food variety leads to increased desire to try a little of everything, which can add up to a lot of food on your plate. Serving the same amount of food, but with less variety, can help cut down your eating.

httpv://youtu.be/0Whvs_gSAPw

10 Amazing Way to Stop Eating Too Much

For more help with your weight loss or nutrition goals, visit https://www.formfunctionclinic.com/#locations or call 905.604.9355 to make an appointment with a registered dietitian.

Don’t wait another day, start your journey to good health today!

By Administrator 0 Comments Health Tips, Health Videos

FAB 5 Glute Medius Exercise to Treat ITB Compression Syndrome

Ever Since Frederickson’s article in 2k, there has been  great deal of talk about how the Glute Mede and other abductors of the hip affect the ITB compreesion syndrome.  Some recent articles have also pointed out that ITB compression at the distal end of the femur may lead to a sensory feedback to fire the Glute medes.  So if the Glutes are weak, and inhibited, then it will lead to further lateralization of the hip during dynamic movements and then further  compression of the ITB.  Don’t forget, the ITB is a viscoelastic structure as described by Shleip, meaning when it gets loaded ballistically, it will come back and shrink due to hydration properties as well as actual contractile components.
We also know that the ITB does not have a great deal of ability to stretch, so therefore actual stretching of this compressive band to cure your problems is very unlikely.  Because the pain is due to a compressive force at the distal (further away) end of the ITB,  we also want to avoid compressing it even further.  So make sure if you are foam rolling to avoid the actual painful site by working the proximal end (as long as it feels good after you roll).  So if we can’t stretch it , massage it out, then that leaves us with modalities(laser, IFC, shockwave, acupuncture etc), and good ol’rehab.  So check out the FAB 5 exercise I like to start with my patients.  Most people get better with the basics, but for our active population, we make sure we introduce more sport and activity specific exercises to top it off.
This is my first attempt at using Final Cut on my Mac, I hope you guys enjoy.  Feedback welcome.
For more about how to fix this problem and many others, visit https://www.formfunctionclinic.com/#locations to make a appointment
httpv://www.youtube.com/watch?v=BhzchA0KWjk