Dr. Vida Talebi, ND is a board certified Naturopathic Physician who understands the challenges of keeping your body and mind healthy. She operates in Portland, Oregon, where she specializes in hormone balance, gastroenterology, weight loss, obesity, fatigue, menopause, depression/sadness, anti-aging medicine and auto-immune disease.
To cook a healthy dinner, pick a portion each of protein, carb, fat and veggies! Try Tortellini Pesto: Heat some oil in a skillet. Start by cooking the cubed chicken breast in the oil. Throw in some tortellini and add a dash of pesto sauce. Finally, toss in California blend veggies. Check out the other 7 food combinations and have fun experimenting with different combos!
Make time for a meal, don't rush. Be comfortable, isolate yourself from distractions and use small utensils. Take small bites, chew well and slowly. Deep breathe between bites and take a sip of water whenever needed. Practice mindful eating and focus on all your senses. Avoid foods that you are likely to gulp, serve yourself small portions and refill when needed.
Create a balance by choosing multiple food groups with smaller portion sizes. Most people should aim to get at least 20 gm protein for breakfast, more if you are male or very active. Include fiber and fat to stay full. Use a hunger scale to determine the correct portion sizes and control your calorie intake. Stay hydrated with fluid. Squeeze lemon in water to add flavor.
Keep your blood sugar balanced, provide oxygen to your brain by engaging in some form of exercise, increase consumption of essential fatty acids, consume more methyl donors with a diet rich in complex carbohydrates, nuts, seeds and legumes, reduce stress and inflammation, stimulate your brain and maintain adequate supply of neurotransmitters.