A filling snack, such as an apple, can help you feel satisfied between meals.

To boost our health this year, we’re following advice from the experts at Golden Door Spa in Escondido, CA, which just celebrated its 50th anniversary. The health retreat incorporates Zen philosophies such as practicing moderation without deprivation into the entire spa experience, including the cuisine.

Chef Dean Rucker, who wrote the gorgeous, photo-filled Golden Door Cooks at Home (Clarkson Potter, 2009), makes deeply satisfying dishes resplendent with fresh, seasonal fruits and vegetables, whole grains, lean proteins and small amounts of richer ingredients, like olive oil and cheese. His tip for practicing portion control is brilliant: Eat a flavorful, nutritious first course before enjoying a smaller than usual entrée to fill up without filling out. Sounds good to us!

Here are several more Golden Door ideas:

Identify food cravings. See food as fuel and ask, “Am I really hungry for ice cream, or am I searching for comfort?” If it’s the latter, find something other than food to satisfy that need.

Use a hunger scale. When you want to eat, ask: “Am I very hungry (0) or very full (10)?” Try to avoid hitting zero and stop eating around 7 — when you’re satisfied, but not stuffed.

Practice mindful eating. Sit down for each meal and chew slowly and enjoy your food; it takes 20 minutes for your brain to register when your stomach is full.

Keep a food diary. Tracking every bite creates an awareness of what and how much you eat. It can help break bad habits and reinforce good ones.

For more information on how journaling can help you reach your goal, check out “Write Here, Write Now!” in VIVmag’s January/February issue. And tell us: What tools are you using to help you keep your New Year’s resolutions?

Photo credit: Jacob Wackerhausen

Tags: Bo, California, Chef, Dean Rucker, Escondido, food, food cravings, food diary, Golden Door Spa, Hospitality/Recreation, Jacob Wackerhausen, New Year's Day, olive oil