3 Tips to Avoid Overeating

Are you prone to overeating? I can be at times. It's not a fantastic habit or amazing for metabolism. First, if we eat too fast, we put in more calories than we need in a certain meal before feeling full. Secondly, it's also not great for the gut or the microbiome. It can cause indigestion, gas, and bloating, just like laborious digestion. So here are three tips to try to prevent overeating when you sit down to eat some food:

One, chew your food. Alright, I know that sounds crazy, but chew it. Chew it 35 times. Why 35? Because I said so. It will slow you down. Give yourself more of an opportunity to feel full.

Two, put your fork or spoon down between each bite. That will slow you down and give you a greater chance of getting those important sensations of feeling full and satisfied.

The third point is something that I did effectively today, and that is: eating some scalding hot soup and burning the shit out of your tongue and the roof of your mouth. That will inevitably slow down how fast you eat and ruin food for you for the next two to three days—so I'm looking forward to that.

The soup was excellent. By the way, I'll put my little recipe, a shout-out to Dr. Brian Myers below.

So, slow down.

This recipe has 7 different vegetables, lots of protein, some starch carbs, and nice, fatty richness from the coconut milk—big fan.

Brian soup:
Mild Italian Chicken Sausage (2 lbs) - I like lots of meat in my soup
Yellow Onion (1), chopped.
Carrots (2), chopped in 1/2 inch pieces
Stalks Celery (3), chopped in 1/2 inch pieces
Kale (1 bunch), chopped in medium size pieces
Green Beans (1/2 lb), trimmed and cut into 1" long pieces
Baby Potatoes (10), quartered or halved if small.
Garlic (4-5 cloves), chopped
Chicken Stock (6 cups)
Full Fat Coconut Milk (1 can)
Salt and Pepper, to taste
Red Pepper Flakes (Optional)

Brown the chicken in a pan or saute mode in an Instant Pot. Break it into pieces that will fit on a spoon but are not too small.

Once the chicken is browned, set it aside in a bowl. Add the onions to the pan and cook on medium until they caramelize (~8-10 minutes), don't burn them!

Once the onions are about done, add the carrots, and celery and cook for 1-2 minutes.

Add garlic to cook for 1-2 minutes until soft.

Add the chicken sausage back to the instant pot, or move all the cooked ingredients to the instant pot. Add the broth.

Turn the instant pot to Soup and set the time for 10 minutes.

Once the 10 minutes is up, "quick release" the instant pot.

At this point, add the coconut milk and green beans and stir until incorporated. Put the lid back on while instant pot is on "Keep Warm," and let the green beans cook until a desired doneness (I like them with some crunch).

Season with salt and pepper to taste. If you use salted broth, it will be less salty; if you use unsalted broth, it will be more. Use your judgement. You can't take salt back, but you can always add more.

Add chili flakes if you want some heat.

Let it cool before eating, or you'll burn your mouth like I did.

Knock yourself out (just not by burning your tongue). 👅🔥

Supplements: You get what you pay for

Do you ever wonder why the “same supplement” online or from your local superstore costs so much less than at the pharmacy or doctor’s office? Especially when it comes to supplements, you will see why the adage is true: you get what you pay for!

Supplements are a billion dollar industry

In 2021, the United States dietary supplement market size was over $150 billion (1). This is a massive industry with little to no regulation, operating essentially on an honor system. This leaves the general population vulnerable to misrepresentation and potentially harmful ingredients. For example, Labdoor, a research company that tests dietary supplements, has found that some manufacturers skew their ingredient labels so that the amounts on the label may not be the same as what’s actually in each capsule.

Freshness ought not be overlooked

Most things purchased online from mass retailers come from large warehouses and not from the manufacturer itself. That means your product may be at or near its expiration date upon your receiving it. It could also have been exposed to damaging light or temperatures during storage or transit – since many require a modicum of climate control for potency – that some of these facilities are not equipped to handle. Probiotics are an easy example of one such supplement where freshness is important because the number of Colony Forming Units (CFUs), the unit of measure for probiotics, declines over time and with exposure to extreme temperatures.

Quality is worth it

The rise of e-commerce stores have essentially helped create millions of online counterfeit stores. There has been plenty written on the topic. Particularly regarding Amazon. These counterfeit stores pop up into existence faster than they can be found and shut down and flood the market with inferior products. All supplements are not created equal. Understanding labels for ingredients is important. Some are loaded with fillers and others use the same herb or vitamin or mineral, but in a form that is non-bioavailable (i.e. useless, but cheaper) to us as humans. You are literally throwing your money down the drain. 

Beyond the common online retailers, big retailers such as GNC, Walmart, Walgreens, and Target have all been called out in the past for selling “snake oil” (2). A 2015 study spearheaded by New York Attorney General Schneiderman revealed that supplements sold at these big name retailers did not actually contain the ingredients advertised, but were instead filled with powdered vegetables. Even some labeled “gluten free” products contained wheat. High quality professional lines are important because they ensure your product contains exactly what’s on the label and nothing more. (3).

Safety

I tell all of my patients that the ultimate goal is to not need supplements and medications. Ideally, we ought to get everything we need from our food, sleep, exercise, community, and stress management, but sometimes we need some help. With that in mind I am specific with what I recommend and prescribe – often at a therapeutic strength for a specific period of time as opposed to the recommended daily amount or the manufacturer’s recommendation. I am not one to tell people to just take something forever. As if that isn’t reason enough, many supplements and medications interact with each other and may be contraindicated for individuals with specific medical conditions. It is ill-advised to ask a vitamin aisle clerk for health advice. 

How to Choose Good Quality Supplements

I don’t eat at fast food joints and I don’t get my supplements from superstores – which I see as a similar comparison. I don’t seek quantity, but rather quality with what I choose to put into my body and I recommend the same for my patients. Supplements can be a great addition to a treatment plan and they can help get your body back to optimal health, but only if used safely. Your health is the wisest investment you can make. In this instance, quality is value.

For supplement comparisons and rankings check out websites like labdoor.com. Our clinic often uses Fullscipt - a trusted source for professional-grade products where you can browse the catalog. Finally, you’re always welcome to request an appointment with one of our doctors for further advice.

Introducing Dr. Lila Lewenstein - Women's Health Naturopathic Doctor, and Dog Lover

Introductions

Dr. Sarah Holloway