By Damaris Maisie, Physical Therapist Assistant, RWJBarnabas Health Ambulatory Care Center
Have you ever set the goal to not eat cake ever again and now cake has become your enemy? You avoid it like a plague for a few days, weeks and maybe even months. But then you cave, and you beat yourself up about it. So, to punish yourself, you decide to cut out all sweets.
Many of us have tried different diets from time to time, but the fact of the matter is, we don’t stick to it, especially the extreme ones, like avoiding all sugars, carbs and fats.
So, how can we enjoy what we eat without feeling guilty? The key is balance. Ever notice how the more you avoid something, the more you think about it or want it? So, unless advised by your doctor to avoid something specifically, focus on moderation instead of elimination, that way, you won’t find food intimidating.
Here are some tips that are effective in helping control cravings and not binge eat due to deprivation:
- Instead of eating half a pizza, eat one slice with a side of salad
- If you love rice, try blending spinach, garlic with some olive oil and add it to your rice when cooking it
- Instead of eating five cookies, just eat one or two
- Instead of a bowl of ice cream, try froyo or low-fat yogurt
- Instead of a full slice of cake, have half of a slice or less
- If you are craving sweets, consider a cup of fruit
- When it comes to meat, opt for lean protein and choose fish high in omega 3’s
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The experienced and compassionate staff at Cooperman Barnabas Medical Center Rehabilitation Centers, with locations in West Orange and Livingston, offers adults and children the specialized care they need to resume an active life after surgery, injury or illness. Staff is committed to providing patients with the most advanced services in a safe, caring and soothing environment. For high-risk patients who are unable to visit in person, telehealth is an option. Patients do not need a prescription for physical therapy services.
For more information, or to schedule an appointment, call 973-322-7500.
Damaris Ababio, PTA, MSCS, is a Physical Therapist Assistant at the RWJBarnabas Health Ambulatory Care Center. She treats patients with neurological and orthopedic conditions as well as balance and gait deficits. Damaris completed her education at Essex County Community College in May 2011 and has been working at the ACC since October 2011. Damaris is currently a Multiple Sclerosis Certified Specialist (2018) and an LSVT BIG certified therapist (2020). She also serves as a member of the International Organization of Multiple Sclerosis Rehabilitation Professionals and the American Physical Therapy Association. When she’s not working, Damaris enjoys spending time with her family, participating in philanthropic work or carrying out DIY projects.