Nutrition and Skin Health: Eat Your Way to a Radiant Complexion

Nutrition and Skin Health: Eat Your Way to a Radiant Complexion

A radiant complexion is often seen as a reflection of overall health, and what we put into our bodies plays a significant role in achieving this. A nutritious diet not only benefits our overall well-being but also impacts the health of our skin. While topical treatments and cosmetics may offer temporary solutions, the foundation of a truly glowing complexion lies in the nutrients we consume.

As a board-certified obstetrician/gynecologist and nutrition expert based in Forest Hills, NY, Dr. Barbara Hessel understands the significance of proper nutrition for various aspects of women’s health, including maintaining optimal skin health. Dr. Hessel emphasizes the importance of consuming a balanced diet, rich in skin-boosting nutrients, as part of an effective skin care regimen, helping women feel confident in their appearance both inside and out.

In this informative blog post, we will discuss the essential nutrients that promote skin health and explore various food sources to include in your diet for a naturally radiant complexion. We will cover vital elements such as antioxidants, healthy fats, vitamins, and minerals that are crucial for skin repair, hydration, and overall radiance. Furthermore, we will provide practical tips for incorporating these skin-nourishing foods into your everyday meals, as well as guidance on which dietary habits could potentially harm your skin.

Join us as we delve into the world of nutrition and skin health and uncover the secrets to achieving a healthier and more vibrant complexion. Under our guidance, you will gain valuable knowledge on the connection between nutrition and skin, empowering you to make informed decisions about your diet and lifestyle choices to enhance the beauty and vitality of your skin.

Nutrition and Skin Health: Eat Your Way to a Radiant Complexion

Antioxidant Powerhouses for Healthy Skin

Antioxidants play a critical role in maintaining healthy skin by counteracting free radicals produced by exposure to environmental aggressors such as pollution, UV radiation, and poor diet. By neutralizing these harmful molecules, antioxidants help prevent premature skin aging and protect skin from damage. Some prime food sources for these skin defenders include:

1. Vitamin C: Found in citrus fruits, strawberries, bell peppers, and broccoli, this antioxidant supports collagen production, contributing to firmer, smoother skin.

2. Vitamin E: Present in nuts, seeds, and leafy greens, it shields skin from UV radiation and helps maintain its natural moisture barrier.

3. Selenium: Whole grains, legumes, and Brazil nuts provide this mineral, aiding in neutralizing free radicals and promoting skin elasticity.

4. Carotenoids: Vibrantly colored fruits and vegetables, such as carrots, sweet potatoes, and tomatoes, are rich in these antioxidants, offering skin protection from UV damage.

Healthy Fats: The Secret to Supple Skin

Incorporating healthy fats into your diet can positively impact skin hydration levels, finesse its texture, and reduce inflammation. These beneficial fats help maintain skin integrity by nourishing skin cells from within, ensuring a soft and supple complexion.

1. Omega-3 fatty acids: Abundant in fatty fish, chia seeds, and walnuts, Omega-3s support skin hydration, fight inflammation, and strengthen the skin’s barrier function.

2. Monounsaturated fats: Avocado, olive oil, and almonds are excellent sources, providing essential fatty acids that boost skin elasticity and suppleness.

Vitamins and Minerals for Skin Repair and Rejuvenation

Helping with skin cell turnover and tissue repair, certain vitamins and minerals contribute to a youthful and radiant complexion, crucial for reducing the appearance of hyperpigmentation, scars, and blemishes.

1. Vitamin A: Foods rich in Vitamin A, like sweet potatoes, spinach, and carrots, encourage healthy cell production and help fight signs of aging.

2. Vitamin D: Naturally produced through sun exposure, Vitamin D can also be obtained from fortified milk, eggs, and fatty fish, supporting overall skin health.

3. Biotin: Found in eggs, nuts, and whole grains, this B vitamin maintains skin, hair, and nail health by promoting cell growth and vital processes at the cellular level.

4. Zinc: Present in meat, seafood, and legumes, this mineral supports skin healing and can help improve acne-prone or sensitive skin.

Foods to Avoid for Healthy, Radiant Skin

Certain dietary habits may harm skin health, causing inflammation or exacerbating existing skin conditions like acne. By limiting these problematic foods, you’re one step closer to achieving a more even and radiant complexion.

1. Added sugars: High sugar intake damages collagen and elastin, leading to premature skin aging. Limiting processed foods, soft drinks, and sugary snacks will allow your skin to reap significant benefits.

2. Processed and fried foods: These foods often contain unhealthy trans fats that increase inflammation and contribute to dull, acne-prone skin. Opt for healthier cooking methods, like steaming or baking, to preserve your skin’s health.

3. Excess dairy: A high dairy intake is often linked to acne breakouts for some individuals. If you suspect dairy is impacting your skin, try incorporating dairy alternatives or minimally processed dairy options like yogurt.

Conclusion

Achieving radiant, healthy skin starts with what we put on our plates. As Dr. Barbara Hessel highlights, prioritizing nutritious foods support skin’s natural processes such as repair, renewal, and protection from environmental stressors that contribute to premature aging and damage. By consuming a variety of nutrient-dense foods such as antioxidant-rich fruits and vegetables, skin-boosting healthy fats, and essential vitamins and minerals, we’re providing our skin with the tools it needs to maintain optimal health and vitality.

Embrace the power of nutrition to optimize skin health, and experience the benefits of a glowing complexion that reflects your overall well-being. Making conscious, informed decisions about your diet and lifestyle choices and consulting an experienced doctor in Forest Hills, NY, like Dr. Barbara A. Hessel, MD. FACOG’s guidance, can help ensure that both you and your skin will shine with radiance and confidence.

The Role of Nutrition in Women’s Hormonal Balance and Reproductive Health

The Role of Nutrition in Women’s Hormonal Balance and Reproductive Health

An often overlooked aspect of women’s health, nutrition is vital for maintaining hormonal balance and supporting overall reproductive well-being. The interplay between nutrition and hormones is complex, and understanding how the foods we consume can impact our hormonal health should not be underestimated. Keeping our hormones balanced is crucial for healthy menstrual cycles, fertility, and general well-being.

Board-certified obstetrician/gynecologist Barbara A. Hessel, MD. FACOG draws upon her 25 years of experience to provide comprehensive care to patients in the Forest Hills, NY area. A member of the American Association of Gynecologic Laparoscopists and recipient of the Special Excellence in Endoscopic Procedures Award, Dr. Hessel understands the intricate connection between alimentation and women’s reproductive health.

In this comprehensive blog post, we will examine the relationship between nutrition and hormonal balance, discussing how specific nutrients can influence hormonal production and regulation in women. We will also delve into the impact of nutrition on common gynecological conditions, such as polycystic ovary syndrome (PCOS), endometriosis, and perimenopause. Additionally, we will explore the best diet and lifestyle strategies to keep hormones in check, highlighting key nutritional components like vitamins, minerals, and phytonutrients. Let’s get started.

1. Nutrients that Boost Hormonal Balance in Women

A well-balanced diet is essential for maintaining hormonal harmony. Various nutrients can directly influence hormone production and regulation in women, including:

  • Complex carbohydrates: Whole grains, legumes, and starchy vegetables provide energy and support blood sugar stability, which can help minimize hormonal fluctuations.
  • Healthy fats: Omega-3 fatty acids found in salmon, walnuts, and flaxseeds exhibit powerful anti-inflammatory properties that can help counter hormonal imbalances due to inflammation.
  • Protein: Lean meats, beans, and dairy products supply essential amino acids necessary for hormone production and balance.
  • Vitamins and minerals: Vitamins D and B complex, along with magnesium, zinc, and iodine, play pivotal roles in hormone synthesis and regulation.

Integrating these essential nutrients into your daily diet can be a powerful step toward hormonal balance and improved reproductive health.

2. Nutrition’s Impact on Common Gynecological Conditions

Nutrition can also have a meaningful effect on specific gynecological conditions, helping to alleviate symptoms and improve overall reproductive well-being.

Polycystic Ovary Syndrome (PCOS)

This common hormonal disorder can lead to irregular menstrual cycles, insulin resistance, and challenges with fertility. A balanced diet emphasizing complex carbohydrates, fiber, lean proteins, and healthy fats can help manage insulin resistance, stabilize blood sugar, and promote hormonal equilibrium.

Endometriosis

Nutrition plays a vital role in managing the painful symptoms and inflammation associated with endometriosis. Incorporating anti-inflammatory foods, like leafy greens, nuts, and berries, can help subdue inflammation and reduce discomfort. Reducing caffeine and alcohol intake can also alleviate endometriosis symptoms.

Perimenopause and menopause

As women transition to menopause, fluctuating hormone levels can cause various symptoms, like hot flashes, mood swings, and sleep disturbances. Consuming foods rich in phytoestrogens (natural plant compounds similar to estrogen), such as soy, flaxseeds, and lentils, may help balance hormone levels and mitigate menopausal symptoms.

3. Best Diet Strategies for Women’s Hormonal Health

To support hormonal balance and enjoy maximum health benefits, adopt a holistic approach to dietary and lifestyle choices. Follow these essential diet strategies:

  • Prioritize whole foods: Emphasize consuming natural, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
  • Manage blood sugar: Incorporate high-fiber foods and complex carbohydrates into your meals to prevent blood sugar spikes and crashes.
  • Stay hydrated: Drink plenty of water throughout the day to support your body’s natural detoxification processes.
  • Enjoy antioxidants: Consume antioxidant-rich foods like fruits, vegetables, and dark chocolate to combat oxidative stress that can disrupt hormonal balance.
  • Optimize gut health: Include probiotic-rich foods, like yogurt and kefir, in your diet to promote a healthy gut microbiome, which plays a significant role in hormone production and regulation.
  • Limit hormone-disrupting foods and substances: Reduce your intake of processed foods, added sugars, caffeine, and alcohol, which can all contribute to hormonal imbalances.

Implementing these diet strategies and maintaining a healthy lifestyle can lead to improved hormonal balance and reproductive health.

4. Seek Professional Guidance: Barbara A. Hessel, MD. FACOG

When dealing with complex issues like hormonal balance and reproductive health, working with an experienced healthcare provider like Dr. Hessel can be invaluable. She can help assess your unique nutritional needs and guide you toward a personalized diet and lifestyle plan tailored to optimize your hormonal health.

The Power of Nutrition for Women’s Hormonal Balance

The role of nutrition in women’s hormonal balance and reproductive health is multi-faceted and deeply interconnected. By understanding the impact of particular nutrients on hormone production and regulation, as well as the influence of diet on specific gynecological conditions, women can make empowered choices about their health and well-being.

In collaboration with an experienced healthcare provider like Barbara A. Hessel, MD. FACOG, you can develop a personalized nutrition and lifestyle plan that harnesses the power of good food to achieve hormonal harmony and optimal reproductive health.

If you are seeking expert guidance on nutrition and its relationship to women’s hormonal balance, do not hesitate to schedule a consultation with Dr. Hessel. Embark on this journey towards improved hormonal health, fertility, and overall well-being with the help of a genuine, compassionate professional.

Nutrition During Menopause: A Guide to Optimal Health

Nutrition During Menopause: A Guide to Optimal Health

Menopause is a natural phase in every woman’s life, marking the end of her reproductive years. As hormone levels change during this time, various physical and emotional symptoms may arise, making it essential to prioritize nutrition and overall well-being. A balanced diet can significantly impact how women experience menopause, from managing symptoms to promoting long-term health and vitality. However, understanding the unique nutritional needs during this life stage can be challenging, as misinformation and conflicting advice abound.

Dr. Barbara Hessel, MD, a board-certified obstetrician/gynecologist with over 25 years of experience in Forest Hills, NY, is committed to empowering women with the knowledge and tools they need to make informed decisions about their health during menopause. Through her compassionate care and expert guidance, Dr. Hessel demystifies the complexities of menopausal nutrition and offers practical advice for promoting optimal health during this transition.

This comprehensive blog post will discuss the nutrients and dietary habits essential for supporting women’s health during menopause. From the importance of calcium and vitamin D for bone health to the role of phytoestrogens in alleviating symptoms, Dr. Hessel’s insights will provide an invaluable resource for women navigating this significant life change. Furthermore, we will delve into practical strategies for adopting a healthier lifestyle through balanced meals, mindful eating, and regular physical activity – all crucial components of holistic menopausal health.

By understanding the unique nutritional needs of women during menopause, and under the care of an experienced healthcare professional like Dr. Hessel, you can feel confident in making choices that support your well-being throughout this transformative period. Join us as we explore the power of nutrition as a vital component of menopausal health and empower yourself to embrace a renewed sense of vitality and longevity.

Essential Nutrients for Women During Menopause

1. Calcium: During menopause, hormonal shifts increase the risk of bone loss and osteoporosis. Calcium is essential for preserving bone density and strength. Include calcium-rich foods in your diet, such as dairy products, leafy greens, and fortified plant-based milk alternatives.

2. Vitamin D: This crucial nutrient works in tandem with calcium to support bone health, as it helps your body absorb calcium more efficiently. Increase your vitamin D intake through safe sun exposure, fortified foods, and supplementation, as recommended by your healthcare professional.

3. B Vitamins: The B complex group of vitamins plays a vital role in supporting energy levels, brain function, and mood regulation. Incorporate B-rich foods into your diet, such as whole grains, lean protein sources, and a variety of fruits and vegetables.

4. Phytoestrogens: These plant-based compounds mimic the effects of estrogen in the body, helping alleviate common menopausal symptoms such as hot flashes. Foods rich in phytoestrogens include soy-based products, flaxseeds, and certain legumes.

Dietary Habits to Adopt During Menopause

1. Stay Hydrated: Drink plenty of water throughout the day to maintain healthy digestion, circulation, and metabolism. Adequate hydration also helps manage symptoms such as hot flashes and night sweats.

2. Limit Processed Foods: Excess salt, sugar, and unhealthy fats found in processed and fast foods can exacerbate menopausal symptoms and increase the risk of lifestyle-related diseases. Focus on whole, nutrient-dense foods for a balanced diet.

3. Eat Regular, Balanced Meals: Plan meals that include appropriate portions of protein, healthy fats, whole grains, and a variety of fruits and vegetables. Regular, balanced meals can help stabilize blood sugar levels and reduce mood swings associated with menopause.

4. Incorporate Omega-3 Fatty Acids: Omega-3 fatty acids offer numerous health benefits, including improved heart, brain, and joint health. Include fatty fish like salmon, mackerel, and sardines in your diet, as well as plant-based sources like chia seeds and walnuts.

Maintaining an Active Lifestyle

1. Cardiovascular Exercise: Regular aerobic exercise helps maintain heart health, boost mood, and support a healthy weight during menopause. Aim for at least 150 minutes per week of moderate-intensity exercise, such as brisk walking or swimming.

2. Strength Training: Resistance training helps preserve muscle mass and bone density while increasing metabolism. Incorporate strength training exercises with body weight, free weights, or resistance bands at least twice weekly.

3. Flexibility and Balance: Activities such as yoga, Pilates, and tai chi can improve flexibility, balance, and mindfulness, helping you manage stress and reduce the risk of falls as you age.

4. Seek Support: Joining exercise classes or working with a fitness professional can provide motivation, accountability, and social support, improving your likelihood of maintaining a consistent exercise routine.

Managing Menopausal Symptoms with Lifestyle Strategies

1. Practice Stress Management: Chronic stress can exacerbate menopause symptoms and impact overall well-being. Incorporate stress-relief techniques into your daily routine, such as deep breathing exercises, mindfulness meditation, or journaling.

2. Prioritize Sleep: Aim for 7-9 hours of quality sleep each night. Adopt healthy sleep habits, like maintaining a consistent bedtime routine, creating a comfortable and dark sleep environment, and avoiding caffeine and electronic devices before bedtime.

3. Stay Connected: Social support from friends, family, and healthcare professionals plays a critical role in maintaining mental and emotional well-being during menopause. Connect with others going through similar experiences by joining support groups, online forums, or participating in community activities.

Conclusion

Prioritizing nutrition and overall well-being during menopause is crucial for not only managing symptoms but also embracing a renewed sense of vitality and longevity. By understanding the unique nutritional needs of women during this life stage and incorporating healthy lifestyle habits, you can confidently navigate this transformative period to optimize your health.

Barbara A. Hessel, MD. FACOG is committed to providing compassionate care and expert guidance for women during menopause in Forest Hills, NY. Through her wealth of knowledge and personalized approach, Dr. Hessel helps women make informed decisions about their health and well-being at this critical time. If you are looking for nutrition coaching for menopause, do book an appointment today!

How Much Protein Should You Eat?

How Much Protein Should You Eat?

Protein is my favorite nutrition topic. It keeps you feeling full while helping to build muscle. Additionally, protein stabilizes glucose levels, and supports a healthy immune system. 

 When adding protein to your diet, recall the importance of mindfulness: 

 Before you eat, pause, and ask yourself if you are truly physically hungry. Understanding your body’s signals, like hunger and cravings will help you be more mindful about what you are eating. Cravings are mental, emotional, and habitual and might take the form of wanting something sweet or salty, right away. Cravings can arise from stress or boredom, the need for reward, or distraction. Hunger is felt in the gut. It is the physical sensation of a grumbling stomach or feeling a little shaky or dizzy. You can trust it to tell you it is time to eat. Mindfulness is “noticing and naming” what is going on IN THE MOMENT.
 

With that in mind, let us discuss how much protein to eat. 

We can easily calculate your protein needs based on the answers to these questions- Is your goal to lose weight? Gain muscle?  What is your level of exercise?  Did you just have a baby or are you recovering from surgery?!  

 An objective measure is the size of your palm. One palm is approximately 1 serving of protein. Be sure to get about 1 palm-sized serving of protein per meal. One reason this works is that you can use this to easily estimate how much protein that you are eating. You do not have to get a precise measurement. And it is portable! You can use it anywhere, whether you are out to dinner, dining at home, or at a party. It is an uncomplicated way to start practicing including some lean protein at as many meals as possible. 

 For those who like to measure, 1 palm sized serving of protein is about 20-30 grams, or 3-4 ounces of cooked meat, 2 eggs, or 1 cup of Greek yogurt.  

 Here are a couple of guidelines for sources of protein: 

 Eat more:  eggs, fish, shellfish, chicken, duck, turkey, lean beef, bison, lean pork, plain Greek yogurt, tempeh, tofu, and cultured cottage cheese.  

 Eat less:  fatty meats, processed and fried foods, and processed plant-based meats. 

Some strategies for working protein into your diet: If it is more convenient, buy your protein sources pre-prepared (for example, rotisserie chicken, canned tuna, or Greek yogurt). What can you prepare and keep in the fridge? Spend some time on Sunday grilling chicken breast, lean steak, or hard boiling some eggs. Prep a stir fry with pre-cut vegetables, chicken or tempeh, and olive oil to reheat when you get home from homework, and you are too tired to cook. For some variety in your diet, try bison or tempeh. Also try improving the quality of your food, including organic or pastured meat, wild-caught fish, and free-range eggs).

Keep it simple. It does not have to be perfect. Experiment. See what works for you. Even one meal with a little more protein is a success. 

 

Do you need help with your nutrition?  Don’t know what to eat or where to start?  Schedule a Nutrition Coaching Consultation with Dr. Hessel.  www.drhesselmd.com/nutrition

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How To Recognize Stress Eating and What You Can Do About It!

How To Recognize Stress Eating and What You Can Do About It!

We have been discussing moderation and mindfulness. Click here for a quick refresher. 

 

As we dig deeper into mindfulness, we need to examine stress eating.

 

We rarely recognize when we are stress eating. I have experienced this myself. The day is going great, then something stressful happens and I find myself opening the refrigerator and cabinet doors. How do we stop before we are elbow deep in the cookies and chips?

 

To be mindful about what we are eating, we need to get in touch with the body’s signals, like hunger and cravings. 

 

CRAVINGS: Cravings are felt in the head, and can arise from boredom, and the need for a reward or distraction. Stress is another cause of cravings and might take the form of wanting something sweet or salty right away. Cravings are mental, emotional, and habitual.

 

Stress eating is triggered by certain sights, smells, people, or emotions. The process is automatic, and you are usually not aware of what is triggering it. You might find yourself in front of the cabinet or refrigerator, reaching for something and wondering “Why am I eating this?”  If you start to pay attention, you might realize these cravings come after a difficult meeting at work, or after talking to your mom, or watching the news. 

 

HUNGER: On the other hand, hunger is felt in the gut. It is the physical sensation of a grumbling stomach or feeling a little shaky or dizzy. You can trust it to tell you it is time to eat.

 

Can you recognize the difference for you? Mindfulness is “noticing and naming” what is going on IN THE MOMENT. Learn the difference between hunger and cravings and between hunger and stress eating.

 

Eating feels good and offers a temporary solution to stress. It helps us forget our stress for the moment. The problem is the feeling is temporary and will not solve our problem.

 

When we experience emotional eating and the guilt that follows it, it is so easy to give and say “Well I give up. I’m going to eat everything now.”

 

Here is where I can help you.

 

 

3 Strategies to Deal with Stress Eating.

 

Go Ahead and Overeat.

 

Many of our thoughts, emotions and actions happen automatically. Habits develop from years of practice until all we need is a trigger to set off our stress eating. It does not require the brain to make decisions.

 

Next time it happens, give yourself permission to eat. Use it as a learning experience, without judgment. Write down what happens and how you feel before, during and after. This will help you identify triggers. It will also help to remove the guilt and shame around overeating. Also, because you are “allowed to eat,” it becomes less urgent, the cravings are less and often manageable. You will find you can eat 1 or 2 cookies instead of the whole box.

 

Review your notes. Do you notice a pattern? Once you are aware of the trigger, you can make choices. You can decide if this is something you can avoid. Even If you cannot avoid the trigger, you can become aware that it is happening. 

 

Create a Menu of Alternatives.

 

Make a list of options that you can use before stress eating. Things that will help with the stress, but also break the trigger-stress cycle:

 

  • Take deep, cleansing breaths.
  • Drink more water.
  • Check for signs of hunger.
  • Play with your dog or children. Call or text your partner or friend.
  • Listen to a favorite song. What gets you pumped up? Or more relaxed?
  • Get up. Go for a short walk. Do a few stretches.
  • Spend a few minutes on housework or organizing your desk.

 

We are using a delay and distract strategy. Oftentimes we think we are hungry, when in fact we just need to drink some water. Make it easy for yourself. Keep water on your desk. Cut up vegetables in the fridge. Most important, keep this list nearby for when you need it. 

 

Remember, you do not have to use it every time. We are not aiming for perfection. Try it and see how you feel. You can still have a snack. A better alternative when snacking is to measure out the portion, put it in a bowl, sit down and enjoy it mindfully.

 

Try Self-Compassion.

 

Often when we are stress eating, we will use negative self-talk before, during and after. It reinforces the trigger – stress eating – feeling bad cycle.

 

Self-compassion can help break that loop. It can interrupt the “screw it” feeling that leads to over-eating.

 

Self-compassion is

  • Giving yourself a break.
  • Being honest about your problems.
  • Being kind to yourself.

 

How do we practice self-compassion? 

  • Mindfulness – being aware of what we are doing but not judging ourselves.
  • Knowing that stress happens to everyone.
  • Self-kindness. We should treat ourselves like we treat our loved ones. 

 

Before stress eating, you can use mindfulness and self-kindness to break the cycle.

 

After stress eating, use kindness to remove the guilt and shame that can lead to binging.

 

Remember, self-compassion is not:

  • Eating whatever you want all the time.
  • Ignoring your problems. 

 

So, let us not use food to bury your feelings and our problems. Let us use strategies to opt-out of the stress eating cycle.

 

Do you need help with your nutrition? Do not know what to eat or where to start? Schedule a Nutrition Coaching Consultation with Dr. Hessel! Follow the link here to get started:  www.drhesselmd.com/nutrition 

Do you need help with your nutrition?  Don’t know what to eat or where to start?  Schedule a Nutrition Coaching Consultation with Dr. Hessel!  Follow this  link to get started:  www.drhesselmd.com/nutrition 

How Can We Learn to Eat in Moderation?

How Can We Learn to Eat in Moderation?

Aren’t you tired of dieting and restrictions?  Do you find it difficult to give up what you like to eat?  Do you find that when you deprive yourself all week, you end up overeating on  the weekends? Or when you deprive yourself all day, you overeat at night?

Think about your favorite food (Peanut M&M’s are mine-220 calories and 26 grams of carbs.) Imagine you could have 500 calories of your favorite food every day-(that would be 2 bags for me) would you be satisfied?  

You wouldn’t feel deprived, because you’re not denying yourself.  You wouldn’t spend all day thinking about the foods that you can’t eat- especially during those  common “trigger times”,  like the  mid-afternoon lull or before dinner. Chances are, you would  feel satisfied, knowing you would be getting what you want.

You would also be able to avoid overeating  the rest of the day because you know that you would get your treat after dinner. 

Now that you’ve removed the feeling of deprivation, you can focus on what you’re eating the rest of the day.  Just knowing you will get your favorite treat later, you can improve your nutrition and regulate your consumption of other foods. 

Without that feeling of deprivation, you will lose the urgency to eat.   You’ll feel less anxiety and less fear about getting hungry or experiencing cravings.  You’ll eat less, and your calories will adjust. 

This is an example of an “Abundance Mindset”-   When you know a food is available to you anytime, the urgency to have it is removed.  You can have it if you want, or you can skip it.  It will still be there. No anxiety, no obsession, and if you do eat it, it doesn’t mean that you blew your whole diet. 

So give yourself permission to eat your treat.   Remove the stress of constantly monitoring every bite of food. You will be able to manage the rest of the day more easily.   This is eating in moderation- You will see better results.