Borja Physical Therapy & Weight Loss Clinic June 2017

Cover story, continued ...

meals, but a recent study published by the US National Library of Medicine proves that may not necessarily work. Give your brain the three meals it expects— just alter the content and portions. Keep snacks out of sight—or out of the building. Studies have shown that accessibility plays big in our cognitive process of obtaining food. Given the circumstance of hunger, we are less likely to want to work for it, from opening cabinets to opening lids. Make junk food harder to access, and your brain will find it easier to resist. Keep it out of the house, and you’ve already made the decision in advance. Chew thoroughly. No, it’s not just about choking (but please chew your steak!). The slower you eat, the quicker your taste buds feel satisfied and your belly full. It helps if you schedule your meals so you have time to focus, rather than cramming down a breakfast burrito while you’re on your way to work.

box, but your stomach doesn’t count. If you eat directly out of the package, you’re less likely to know howmuch you’ve eaten. Portion control is about deliberate choice, not eating until you’re full. After all, faced with an entire box of cookies, five doesn’t seem like much unless you separate them. Don’t eat in front of theTV. Jyoti Mishra Ramanathan, a University of California San Francisco neuroscientist who specializes in attention and distraction, coined this phrase: “Distracted eating is overeating.”Not only that, but if you eat when you watchTV, your body will expect you to eat every time you press the power button. Don’t pay attention to health claims. As consumers, we’ve been conditioned to see labels declaring“80 percent less fat!”and“great source of fiber!”as proof that you’re indulging in a healthier option. Science says otherwise. The healthiest food doesn’t come with a label — it doesn’t need to. Any apple, carrot, or avocado is better for you than a packaged, processed piece of food with those ingredients

in them. Such labels tell the brain that it’s okay to eat more, which leads to increased consumption. We aren’t trying to pull a fast one on your brain. But using strategy and understanding how your mind works will make it possible to have better health and a slimmer waistline. After all, it’s easier to reason with your mind than with your stomach.

Don’t eat from the package. Your mind can count three cookies if you pull themout of the

But libraries aren’t the only places that reward summer reading. National businesses also get in on the fun. Barnes & Noble will give a free book to any child who completes their summer reading triathlon journal (barnesandnoble.com/summerreading). Chuck E. Cheese will give any child 10 free tokens if they read every day and record their progress on their reading calendar (chuckecheese.com). Pizza Hut will also reward young readers for filling out a passport (bookitprogram. com), and there are other companies that offer incentives. Remember, reading is about more than just learning. It’s also about keepingminds active to fight the“summer slide”that educators dread every new school year. If you want your kids to have fun, stay sharp, and win cool prizes, get them involved in summer reading! Summer Reading Programs for Kids Avoid the Summer Slide

Having the kids home from school can be awesome, but how do you keep thembusy andmentally engaged? Youmight find yourself eyeing expensive summer camps or wondering about private tutors. But that’s not necessary. Instead, check out some of these great summer reading rewards programs. All these programs are free, they’ll get your kids reading, and they’ll give you some time to yourself to boot! The local library is the best place to start. Most city libraries have great summer reading programs that will reward kids for their hard work with prizes, awards, and even free books. Libraries are also great places to get suggestions for kids, and they offer fun activities during the day and night that will foster a love of learning and reading—and lead tomore ideas on what to read.

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