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This is a great trick to use during the holidays!
I have found that eating fruit by itself tends to make me more hungry and causes problems with my sugar levels. However, If I add a protein with that fruit My sugar levels stay even and I can go longer between eating. One of my favorite snacks is an apple with a slice of american cheese.
If you struggle with after-dinner binge eating, which sabotages the great work you do at healthfully eating during the day, try eating a small amount of protein in the late afternoon. My secret: I eat a hard boiled egg or have a small amount of greek yogurt before I leave the office at the end of the day. This keeps me from nibbling during dinner prep, and keeps me fuller overall, which helps me control late night snacking.
There are 'portion pots' available on the market. I use standard measuring cups/jug - 1 cup for each 'food group' (protein, carb and 2 cups for veg). Even then I am potentially serving up too much! BUT it's literally 2/3's LESS than what I used to eat. Portions can be difficult. If having trouble - USE a measuring CUP - IF you are still hungry after EATING slowly, just be careful, be aware. The 'portion pots' were silly prices, I already OWNED measuring cups! :)
In the wintertime, I cook a quiche every Sunday night to last me through the work week. It's quick and easy and you can create different combinations so you don't get bored! It really helps me not skip breakfast, or even worse, over-eat and feel sluggish the rest of the morning.
Drinking a cup of warm or hot water seems to help delay the desire to nibble here and there. The warmth relaxes my stomach, and sipping replaces the grazing habit. I have also been trying to get at least half (four cups) of water done by noon.
Drinking something really sugary, or even just bad for you can open up to some other unhealthy choices later on in the day.
I had not idea that food advertisements controlled me like they did. I saw a pop tart advertised on TV and then binged on four of them. Then I realized. I don't even like pop tarts. I think of them as sweet cardboard. Why was I eating them? Because I did what the ad wanted me to. I vowed to try to be in charge of my eating and not allow myself to be controlled by outside sources such as TV, great bakery smells...etc.
Make the filling the way you always do (I use low fat evaporated milk) but instead of cooking it in a pie shell, pour it into a glass pie pan, place that in a shallow bowl of water (an 11x13 works well) and have it as a custard instead of a pie. All the calories are in the crust - and this way you can have a dollop of low fat whipped cream on top!