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Tips and Tricks
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Pick Your Battle.
Which is more fun - fatty foods, or a fit body? At parties, avoid the waist-expanding
fried hors d'oeuvre and bowls of nuts. Make weight control second nature
by gravitating toward filling, lower calorie foods such as shrimp and crudités,
and feel good not just in the moment, but also over the long haul. A bonus:
by skirting calorie-laden and hard-to-digest foods, you'll automatically feel
"lighter," more attractive, and in control.
- Prepare to party...by eating!
Eat a snack before you go out, such as a container of nonfat yogurt and a banana.
By taking the edge off your appetite before a party, you'll be much less likely
to overeat or to go against your better judgment. There's no need to be
anxious about staying in control at a party since you'll have taken proactive
steps to avoid being excessively hungry.
- Say "no" in creative ways.
If you're committed to avoid those waistline-busting party foods, you'll need
strategies. Good hosts want their guests to have a good time and partake
in the fare. When offered a high-fat or calorie option, instead of saying
"no thanks" say "thanks! But gee, I'm really thirsty right
now; maybe I'll try one later." Then head straight to the bar and grab
a low-cal cocktail such as a wine spritzer or lite beer, or grab a plate of fresh
fruit and veggies to fill you up and help you avoid temptation.
- DANCE! You can
burn many excess calories and have a great time while you're doing it! Ballroom
Dancing is fun and healthy.
- Keep a glass in your hand.
If you're holding a glass, it's more difficult to hold a plate and eat!
Make a plate of "good choice" foods to begin with, enjoy it, and then
keep a glass of water or club soday in your hand for the rest of the evening.
- And finally...eat that piece of cake!
It's perfectly natural to enjoy a "reasonably" sized treat once in a
while, particularly in a celebratory fashion. The goal should not be to
deprive yourself forever or stick to a "diet," but rather learn to live
and eat to stay thin, naturally. A piece of cake every now and then, in
the context of a healty overall lifestyle filled with good choices, is your reward
for a job well done.
Strategies for Every Meal
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Drink water ahead of your meal
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Meal layering (salad first) or
a vegetable or vegetable soup at beginning of meal
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Fill up on low fat foods first
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Stop eating when you feel a fullness
of 4-6 on a scale of 1-10
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Use a grocery list
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Make 2 meals when cooking 1 (dish
up leftovers for lunch or supper the next day, or to freeze for another time)
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Use a crock pot (vegetable soups
and chili freeze well)
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Marinate and grill lean meats
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Make care packages for work: healthy
shelf stable meals and snacks
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Keep snacks healthy with no more
than 100-200 calories per serving
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A mid afternoon slump may be helped
by a lean protein and whole grain starch
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Use time saving cooking devices
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Use disposable containers that
are microwave and freezer friendly
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Use self sealing plastic bags
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Keep a food diary
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Do all lunch making the night before
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