Quick Tips #7

Eating out? As soon as your meal is served, halve it, and bag the rest before you begin to eat. A typical restaurant entree has 1,000 to 2,000 calories, not even counting the bread, appetizer, beverage, and dessert. You needn't be a member of the clean plate club at one sitting. Foreigners coming to America are amazed at the portion sizes. We need to realize that we have grown accustomed to a larger than life meal and return to a normal serving size.

Have a blessed day!

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Quick Tips #8

Eat the low-cal items on your plate first, then graduate. Start with salads, veggies, and broth soups, and eat meats and starches last. By the time you get to them, you'll be full enough to be content with smaller portions of the high-calorie choices. Every calorie does count and this is a fantastic method of filling with the lower calories first.

Have a blessed day!

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Quick Tips #9

Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout. Take a brisk 20 minute walk if you feel a sense hunger calling. It will chase that hunger away and you have the bonus of burning calories and boosting your metabolism.
 
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Edited by author 03-20-2007 08:04 AM
Quick Tips # 10

Close your kitchen at night.
Your metabolism slows in the evening because you’re less active. Regularly munching after 8 p.m. is linked to weight gain researchers at the University of Kansas at Lawrence say. In fact, it may be up to 1 pound a year. Break that habit of munching through a TV show. Find a hobby in the evening that will keep your mind and hands busy. Avoid the kitchen if that is what you have to do. Give your digestive system a chance to "rest" before breakfast comes. It is God's design that way.

Have a blessed day!

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Quick Tips #11

Use a salad plate instead of a dinner plate. O.K., you say that you know that? Then why aren't you doing that? We will never be able to eat portion sizes as other people do. Make it a rule to use a smaller plate or a smaller bowl than what you are used to. We heap bigger portions on a bigger plate. We don't lose weight that way. We have been accustomed to restaurant serving plates which are not a normal size. O.K., you are saying I have tried that and just go back for second helpings at home. We are eliminating those second helpings too, if we intend to lose weight, and arrive at a normal appetite. All these little adjustments add up to victory.


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Quick Tips #12

Hunger vs. Emotional Pacifier!

Learn to distinguish physical food cravings from emotional food cravings. Do you eat when you are not truly hungry? Is a snack a habit you developed, and just can't free yourself from a treat mentality? Do you eat because you are bored, and there is nothing else to do? Do you stifle stress and anger with food? Do you clean your plate even though you are full? Is the "hunger" you feel in your mouth, rather than a growl of the tummy? Many of us mistake an emotional need for a hunger signal. Keep a mood journal until you can distinguish what the true reasons are that you overeat, and work on correcting them to reach your desired health goals. The going isn't easy identifying these areas, but they can be met head on and conquered!

Have a blessed day!

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Quick Tips #13

Combat Overindulgence!

Everyone overindulges from time to time, but when it appears in your diet more often than once or twice a week, it is time to find a new healthy habit to replace it. If it is caused by anger, take some anger management courses. If it is caused by boredom, find something to do with those inactive hands and restless mind. If it is caused by stress, learn to take a walk or exercise. It will work wonders for body and spirit. If it is caused by anxiety, learn to cast all your cares upon Jesus. It is not just a saying---it is a lifestyle. Be proactive in tracing your source of overindulgence, and work diligently on eradicating it.

Have a blessed day!

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Edited by author 04-01-2007 12:15 PM
Quick Tips # 14

Exercise And Diet!
Eating less and exercising more are equally good at helping take off the pounds. Do not exercise to punish yourself or to compensate for overeating. Instead, find movement you enjoy and commit to an active lifestyle. For overall health, an appropriate program of diet and exercise is still the best. If you feel you can't do both at once just starting off on your journey to health, don't worry. A recent study revealed that two test groups lost equal amounts of weight--the dieter only by restriction of 25% of food intake, and the exercisers by restriction of 12.5% food intake and increase in exercise to lose 12.5% in calories burned. As you do begin to exercise, remember this thought: Jesus said that we should go the extra mile. Can you increase your activity each day, doing it for Jesus?
 
Have a blessed day!
 
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Quick Tips #15

Tune Out Negative Messages!

Learning to recognize when you are negatively judging your body and when you are accepting and nurturing it is a mandate for all dieters. The more you practice self acceptance the more comfortable it will feel. The more comfortable you are with sending your self positive messages, the more success you will have in your diet. Don't criticize your body or your past attempts. There will always be those that line up ahead of you to do just that. Establish a positive affirmation for the day, and an accompanying Scripture. "Chew" on that, rather than negative failure. A daily word for your "healthy diet" to eradicate negative "feedings" can be found here:
http://www.our.homewithgod.com/gracetoday/

Have a blessed day!

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Quick Tips # 16

See what you eat. Put your food on a plate instead of eating out of the jar, container, or bag. You'll be amazed at how much larger a serving looks on a plate. Reading diet journals for others, I often see, "a handful of," "a taste or sample of," or "about a dozen or so." Sounds harmless enough, but "guessimating" is not the same as reality. When food is spread out on your plate, you will see that it is a serving, and not a bite or two. If you train yourself to eat in portion sizes of approximately 4 ounces, you will know exactly what you have eaten and you will find the right formula for less is more {satisfying}. On that note, never eat watching TV, or reading a book. Mindless eating was more than likely a major culprit in packing on the pounds. Sit at a dining space, and see what you eat!

Have a blessed day!

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Don't Discount Small Changes!

Small changes add up to big differences while dieting. Switch from cola to diet cola to water. From whole milk to 2% to skim. From fried foods to baked foods. With mayonnaise, salad dressings and sauces, from regular to light. Instead of pouring dressing on a salad, buy the spritzer or dip your fork in a side dish of dressing and eat your salads like that. Try good old graham crackers or saltines if you need something sweet or salty. You'll be amazed at the calories you save compared to a donut or nachos, and you'll be happy you re-discovered treats you grew up on. You get the picture. Little changes do mount up in terms of calories per year. Even if you don't feel you are making a big splash today, keep on seeking those little ways you can cut calories or fat and it will make a difference. Don't ever forget that you are a work in progress. Perfection doesn't come overnight in your quest for a healthy lifestyle change.

Have a blessed day!

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Taming a sweet tooth!

If you don't care for sweets, you can quit reading this right now. As long as you eat healthfully the majority of the time, a small splurge can help you stick to your diet because you don’t feel deprived. The trick: Choose one that satisfies without loads of fat and calories, like fat-free pudding for 100 calories, or a Skinny Cow Ice Cream Sandwich for 140 calories. Replace candy with dried fruit. Dig in to dried fruit - it’s often lower in fat and more nutritious than candy but just as satisfyingly sweet. And thanks to its chewy consistency, dried fruit lasts longer. Watch your portions, though. Because dried fruit is concentrated, the calories can quickly add up. Opt for a half cup of no-sugar-added dried apples for 73 calories, dried apricots for 106 calories, or dried plums (prunes) for 133 calories. The best substitute of all is keeping fresh fruit on hand. If you get away from processed sugar, you will be amazed at how sweet fruit really is. When you have a chocolate got-to-have-mood, try a cup of diet hot chocolate for 50 calories. It will do the trick. Don't forget, your ultimate goal is to be weaned from the sugar habit by eventually choosing nutritious foods. Tell us what you do to tame the sweet tooth.

Have a blessed day!

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Edited by author 04-24-2007 10:08 AM
Train Your Tummy!

1) Follow the Chinese saying: "Eat until you are eight-tenths full."

2) Eat S-L-O-W-LY. Make a conscious decision to slow down your pattern of eating. It takes 20 minutes for your brain to tell you that you are full.

3) Sip water. Make sure you take time to fill your stomach with a non-cal beverage during meal time.

4) Set your utensils down in between bites. Yes, make it a conscious habit rather than the shoveling technique.

5) Chew your food. In your mind count to 20 before you take your next bite.

6) Never eat in a rush while you are standing up, or while driving a vehicle. You will not realize the amount you are eating or be satisfied because your mind is otherwise distracted.

7) Eat your lower calorie foods first and save the higher calorie content foods and favorites for last.

I know that breaking these habits or establishing good ones are difficult, but try to envision a leisurely meal that you have really enjoyed in the past, and aim for that each and every meal until you have got it down to a pat. You will find your appetite being retrained to eat until satisfaction rather than fullness or discomfort.

Have a blessed day!

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Diet Mantras!

~~Get motivated, put them on the fridge, and join in and post yours

"The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period."

"Nothing tastes as good as skinny feels."

"Do It Anyweigh."

"A moment on the lips, forever on the hips!"

"COMMIT TO BE FIT."

"If you don't watch your figure, no one else will either."

"The best form of exercise is to use your arms to push yourself away from the table."

Exercise to Stay Fit for Life!

Regular exercise can strengthen your heart, help reduce blood pressure and improve blood circulation. People who exercise regularly may have more energy, sleep better and experience lower stress levels. If you are dieting it can improve your sense of well being, and enhance the metabolic process. Be sure to drink plenty of water before, during, and after exercise. You will be pleasantly surprised to watch your stamina increase with consistency after a short while. Challenge yourself weekly to go a few minutes longer. It is fun to compete to compete with yourself. The tape measurer will reward you when the scale doesn't. The overall benefits are not seen overnight, but your body will know and reflect to you the amazing results that exercise brings.

Have a blessed day!

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