I don't know what it is about watching sports on TV that makes us want to snack? You would think it would it would do the opposite and make us want to get moving, uh, no. So how do you take what seems to be a centuries old tradition and make it healthier? Read the article below:
10 Healthy Snacks for Couch Time
By Joe Wilkes
Fall is upon us, which means that the new TV season has begun, baseball is heading into the postseason, and football is starting up. The weather's getting cooler, and the couch will soon call for you to lie down on it with a warm blanket. Now, keep in mind we're not encouraging any couch potato behavior. We'd prefer you pop in a P90X video and use the couch as a towel rack. But we're all human, and it's almost impossible to resist the siren song of a playoff game or the return of Glee or Dancing with the Stars. Just because you're taking a couple of hours off to flatten both your gluteal muscles and your sofa cushions doesn't mean you have to stuff yourself with chips, cookies, or other bagged diet-killers. Here are 10 tasty and healthy snacks that are great for TV downtime.
1.Popcorn. It's not just for the movie theater anymore. In fact, you're better off skipping it at the movie theater, because a bucket of oil-popped movie theater popcorn can contain as much fat as three to five double cheeseburgers. But air-popped popcorn is a pretty benign treat. Three cups of popcorn have just 93 calories and 1.5 grams of fat. Air-popped popcorn doesn't have much nutritive value outside of the energy you may get from the calories and some dietary fiber, but it can satisfy your munchies without getting you too far off the diet path. The best popcorn comes from your own hot-air popper—and with no additional fat or salt, unless you add it later. If you're going for microwave convenience, make sure you read the label carefully. Even some of the "healthy" brands contain a fair amount of fat and salt. And many microwave brands contain perfluorooctanoic acid (PFOA), which has been linked to cancer. You might be better off making your own microwave popcorn. Just put 1/4 cup of popcorn into a brown lunch bag, fold the top over tightly, and microwave at your usual popcorn setting. Try to avoid salt and butter. Instead, enjoy your favorite herbs or a squeeze of lemon juice with some garlic powder or cayenne pepper.
2.Bean dip. Beans are a great source of protein and fiber, and they don't have tons of calories. One cup of canned pintos only has 206 calories; it also has 12 grams of protein and 11 grams of fiber—almost half of your recommended daily allowance. And beans are incredibly filling. Even prepackaged bean dips are pretty decent (of course, always check the label for the fat and sodium contents). You can make your own dips, hot or cold, by food-processing canned black or pinto beans (my favorites are the ones canned with jalapeños) and adding water to create your desired consistency. You can also use fat-free refried beans. You could add some chopped bell or jalapeño peppers, green onions, or canned corn to add a crunchy texture, or some chopped tomatoes for a little extra flavor and vitamins. Instead of fatty fried tortilla chips, use baked chips or, better yet some crunchy raw veggies like carrots, celery, sliced bell peppers, broccoli, or cauliflower.
3.Salsa. This is the perfect mix of tomatoes, onions, and peppers—all members of the top tier of Michi's Ladder. And the great thing is that salsa is so low in calories and so high in fiber, you can basically eat it by the cupful and not gain weight. If you buy it at the store though, watch out for the salt content—that's the secret ingredient in most canned and jarred salsas. You're much better off making your own pico de gallo: Just dice tomatoes and onions and mix with as much minced jalapeño and/or garlic as you can stand. Add fresh cilantro, and salt and pepper to taste and toss the veggies in the juice of two limes. Let it sit in the refrigerator for at least 30 minutes before serving. You can eat it with baked chips or the crunchy veggies that also go great with the bean dip. The salsa and the bean dip also complement each other well, for the double dippers among us.
4.Crispbread crackers. These crunchy treats (including Wasa® and Rykrisp® brands) have around 30 calories a cracker (depending on the brand, flavor, and style) and a couple of grams of fiber in each one. For the Top Chef in you, they make great bases for some healthy ingredients from your refrigerator. Try a dollop of fat-free cottage cheese with a dash of hot sauce; a slice of turkey breast and roasted red pepper; a "schmear" of hummus and a couple of pitted olives; or a slice of tomato and a fresh basil leaf with a drizzle of balsamic vinegar. Even the pico de gallo recipe above with some shredded nonfat cheddar will make a tasty cracker-topping treat. By being creative with some wholesome ingredients, you'll forget all about the halcyon days of eating Ritz® crackers washed down with aerosol cheese right from the can (sigh).
5.Pistachios. Pistachios are a great heart-healthy snack full of antioxidants, fiber, and unsaturated fats (the good kind). A 1/2-cup serving (with the shells, assuming you don't eat them) only has 170 calories, with 6 grams of protein and 3 grams of fiber; however, that serving also has 14 grams of fat, so don't go nuts chowing down on a whole bag. Walnuts, peanuts, cashews, almonds, pecans, and other nuts all have their nutritional upsides, too, but the reason I think pistachios make great snacks is the shells. The shells are difficult to open, so rather than shoveling handfuls of pre-shelled nuts down your throat, eat in-the-shell pistachios so you're forced to slow down. Keep an eye on the sodium content when you buy the nuts. Either buy unsalted or low-salt versions. And forget those disgusting pink ones that taste like lipstick. Who needs to leave hot-pink fingerprints all over the couch? A lot of stores also sell flavored versions that aren't too salty—chili-lime is one of my favorites.
6.Edamame. The Japanese have one of the healthiest diets in the world, and soybeans are a great staple of that diet. Edamame—steamed or boiled soybean pods—contain all the essential amino acids, many essential fatty acids, and soy isoflavones. And a half-cup of beans only has 100 calories, 3 grams of fat, and 9 grams of carbs, with 8 grams of protein and 4 grams of fiber. Truly one of nature's perfect foods. And like pistachios, you can serve them in their shells, which slows down your face-stuffing process, giving you time to feel full before you've overeaten.
7.Mini-pizzas. Forget the frozen food section. Anyone with a toaster oven or a broiler pan can be his or her own Mama Celeste or Chef Boyardee®. Just take half of a whole wheat English muffin (67 calories; 2 grams of fiber), add a little low-sodium tomato-based spaghetti or pizza sauce and a sprinkle of shredded low-fat or nonfat mozzarella cheese, and voilà—tasty and healthy pizza! As with the crispbread crackers, your imagination's the only limit for toppings. Fresh herbs like basil and oregano are delicious. Peppers, mushrooms, and low-sodium anchovies are popular and fairly healthy. Just stay away from processed meats like pepperoni, which are often loaded with saturated fat, carcinogenic nitrates, and sodium.
8.Pita chips and hummus. Now you can open a Greek taverna in your living room. While some stores sell premade pita chips, you can easily make your own with very little fuss and muss (and usually with much less fat and salt). A large whole wheat pita has 170 calories, 5 grams of fiber, and less than 2 grams of fat. To make chips, cut around the edge of the pita with a small paring knife, so you have two discs. Then with a knife or pizza cutter, cut the discs into eighths or smaller chip-size pieces. Arrange the pieces on an aluminum-foil-covered cookie sheet, lightly spray with some olive oil cooking spray, and sprinkle with a little salt, low-fat Parmesan cheese, or your favorite dried herbs. Cook in oven or toaster oven until lightly browned and crispy, then serve with your favorite hummus or dip recipe.
9.Relish tray. Some of my favorite snacks are pickled or brined anything—cucumbers, cauliflower, peppers, artichoke hearts, carrots, okra, baby corn, cornichons, cocktail onions, olives, sauerkraut, kimchi . . . even herring and hard-boiled eggs! Extremely low in calories, a plate full of pickled veggies on the coffee table is great for snacking. But watch out for the sodium! Certain store brands have more than others. The more ambitious might try marinating their fresh veggies in vinegar and a little heart-healthy olive oil to control the amount of salt involved. If you use salty brands, you might consider rinsing them to get rid of some of the salt, or mixing them on a plate with some fresh, unpickled vegetables to mitigate your salt intake.
10.Deviled eggs. Eggs, once considered a scourge of the heart-healthy diet, are now getting a better rap. What's indisputable is the health value of the whites. If you take the yolks out of the equation, the egg whites prove to be small, healthy, high-protein delivery systems suitable for all kinds of nutritious creamy fillings. Cut a bunch of hard-boiled eggs in half, lengthwise, and scoop out and discard the yolks. (See the Yolkless Deviled Eggs recipe elsewhere in this newsletter!) Try mixing some nonfat cottage cheese, Greek yogurt, or nonfat cream cheese with your favorite flavorings and spices, then blending or food-processing until creamy. Spoon or pipe the mixture into the egg whites where the yolks used to be, and you'll have a high-protein snack without all the fat and cholesterol. You can also use the empty egg whites as scoops for your favorite healthy dip or salsa.
Of course, you can enjoy even more snack food if you can work some exercise into your TV watching. During playoff season, don't just save the stretching for the seventh inning. Try some exercises like P90X X Stretch throughout the game. Or if you're settling in for a night in front of the tube, make a deal with yourself—you can veg out and watch The Office and 30 Rock if you turn off Jay Leno. If you watch a show like Hawaii Five-O that motivates you to kick some butt, schedule some INSANITY time immediately after the show while your adrenaline's still pumping. Or if, like me, you've become enslaved to your DVR or TiVo®, use it to your advantage and do a cooldown stretch to your favorite show as a reward for a well-done workout.
Thursday, September 23, 2010
Tuesday, September 21, 2010
How to avoid autumn and winter weight gain
With the arrival of autumn, we often think of apple, pumpkin and pecan pies. We think of Sunday football, snacking on the couch. Then there are parties, family gatherings, hectic school and sports schedules that can also lead to eating fast food or high fat/high sodium convenience foods.
Here's a great article by Beachbody's Steve Edwards on how to avoid the pitfalls of autumn.
Watch Out! The Freshman 15 Isn't Just for Freshmen
By Steve Edwards
Back-to-school time doesn't just affect students. It's the time of year when everything changes—for everyone. The days shorten, it cools off, we get really busy, and the holidays are looming around the corner. As opposed to those frivolous days of summer, your schedule is now probably booked. In short, it's the easiest time of the year to let your health slide.
This is when it's important to remember that the "freshman 15" isn't just for freshmen. All of us—students or not—face these seasonal lifestyle adjustments, and the lapses in fitness and healthy diet that accompany them, every year. Autumn is beautiful, but it's also the toughest season to transition through. Here are 10 ways to make it to New Year's without having to make a resolution to spend all or part of next year fixing what went off the rails during the fall.
Schedule your exercise. One of the most difficult adjustments to make during the fall is getting used to less daylight. As the days shorten, it seems as though you've got fewer hours during which to schedule your activities. When you come home from work in the dark, it hurts your psyche. And it's tough to believe that 7:00 PM is really no different than it was during July, when you still had 2 hours of daylight left. Then there's the cold factor. Even if you work out indoors, it's so much easier to get back under your warm covers or bundle up and sit in front of a fire or the TV than it is to force a workout. Just remember that exercising makes you warm. It also keeps you fit and healthy and is the best thing you can do with cold and flu season right around the corner. Schedule your daily workout like it's part of your job, and stick to it.
Schedule your sleep. As our days get busier, we tend to push projects later and later into the evening. To fuel those longer hours, we eat . . . and eat. This is one major cause of the freshman 15: the infamous all-nighter. A recent study showed that when doctors are doing their residencies and are forced to work extremely long hours, famously foregoing sleep in the process, they gain an average of more than 20 pounds. As available daylight decreases, it's common to find yourself making alterations in your daily schedule, with sleep often losing out, so schedule your sleep just like you do your work and exercise.
Plan your meals. Plan your weekly meals ahead of time so you don't resort to unhealthy "convenience" foods. If your schedule is insane during the week, try taking an hour or two on Sunday to shop and strategize. Put healthy meal and snack options in your car, your office, your backpack, or anywhere you're likely to find yourself hungry. Trust me, the energy you get on the back end of this planning will far exceed the time it takes to plan, especially when you consider how you'll feel if your diet is fueled by fast food.
Carry water everywhere. When we're busy, we'll often forget to drink water, especially as the weather cools off. Then, in a dehydrated state, we often confuse thirst for hunger and eat. Avoid this by ensuring that there's water everywhere you go. Carry a water bottle and refill it at every opportunity. Have an extra bottle in your car, your backpack, at your desk, etc., and behave as if you're in a race each day. Force yourself to drink a glass of water every hour that you're working or studying.
Be realistic about alcohol. Another big contributor to the freshman 15, alcohol, is very high in calories (7 calories/gram) and very low in nutritional value. Every drink you consume is about 200 calories of nutrition that you aren't getting from your diet, or that you're consuming additional calories—overeating—to replace. And this is before we consider the calories you need to consume getting rid of a hangover. If you're a drinker, you'll never be faced with more temptation than during the fall. So plan for it. Prior to going out, consider the number of drinks you want to allow yourself and stick to it. Another helpful tip is to carry that water bottle with you socially as well and drink a bottle for every cocktail you have. This will help fill you up so you aren't drinking alcohol to quench your thirst, which happens often at social events. Drinking that water will also keep you hydrated and minimize the effects of your hangover. One other helpful hangover cure is to have a glass of P90X Results and Recovery Formula® at night after you've been drinking. Consuming these calories right before bed may be not be ideal, but it'll minimize the damage the alcohol will do to your body, which should lead to less overeating and more productivity the next day.
Plan for parties. Parties happen—and there's not much you can do about it. Even if you aren't social, the party will find you. Many offices are like the one in that Seinfeld episode where the coworkers find any excuse to celebrate, usually with cake or other sugary treats. And with fall comes many such opportunities to indulge. Beginning with Oktoberfest, you'll find a never-ending string of perfectly good excuses to ruin your health that last right through New Year's. Plan ahead and decide just which occasions will be worth the indulgence. That way, you'll be fully armed with reasons when your coworkers show up in your office singing, "Get well, get well soon . . ."
Begin a morning ritual. One of the easiest ways to live a healthy lifestyle is to begin each day by doing something positive. During the summer, we often let this slide because, well, we can. With long warm days to look forward to, there always seems to be time to do something energetic. As the days shorten, making the effort to be healthier takes more discipline. Beginning each day with something healthy, even something as brief as a 5-minute ritual of breathing deeply, stretching, and thinking about positive things you want to accomplish with your day, can give you a whole new outlook.
Find a healthy nighttime ritual. Many of us undo an entire day's productivity in the last few hours before bed. This is particularly true when we're busy and/or stressed because we want to unwind, which often means cocktails and/or desserts in front of the TV. If you can find a healthier way to unwind, you'll do yourself a world of good. And even if you can't get away from the cocktail/dessert/TV habit, adding something at its end, instead of just sacking out, can reverse much of the damage. Stretching in front of the TV is one of the easiest ways to make that transition. Following up your stretching with herbal tea and some relaxing reading can have you hitting the sack with a much more positive attitude. Another way to help yourself get in that positive ready-for-bed headspace? Yoga Booty Ballet® Master Series Pajama Time or the Yoga Booty Ballet Relax and Unwind bedtime meditation CD, both of which are designed with end-of-day relaxation in mind.
Make a positive New Year's resolution now. Instead of waiting until New Year's to undo and repair the damage caused by a fall-into-winter slide away from your fitness goals, make a resolution to get there, starting today, with improved fitness and health. Just think about how much better your goals can be for next year if you finish this year on a positive note. Why put yourself through the work of digging yourself out of a hole you make deeper from now through the end of the year? Instead, set yourself up, beginning right now, to have a banner New Year.
Cut yourself some slack. You can't be perfect, and, frankly, who wants to be? You've got to live. By planning ahead with goals in mind, you'll be far more able to relax about the holiday season, and maybe even enjoy it a little, too. So make a plan and do your best to stick with it, but don't forget to make enjoying the season and having some fun part of that plan.
Mastering portion control will give you more control over your body and your life. Whether you're at a restaurant, at home, at work, or at a party, there's no excuse. You have the power to set yourself up for success. Being mindful of your portions will help you feel better right after each meal, which will help you manage your weight more effectively. You'll learn how to enjoy your favorite foods, boost your health, and even save some cash by eating less. Now isn't that worth a little bit of effort and planning ahead?
I'd love to hear your feedback! Feel free to leave a comment or email me at fitwithjessica@live.com
Here's a great article by Beachbody's Steve Edwards on how to avoid the pitfalls of autumn.
Watch Out! The Freshman 15 Isn't Just for Freshmen
By Steve Edwards
Back-to-school time doesn't just affect students. It's the time of year when everything changes—for everyone. The days shorten, it cools off, we get really busy, and the holidays are looming around the corner. As opposed to those frivolous days of summer, your schedule is now probably booked. In short, it's the easiest time of the year to let your health slide.
This is when it's important to remember that the "freshman 15" isn't just for freshmen. All of us—students or not—face these seasonal lifestyle adjustments, and the lapses in fitness and healthy diet that accompany them, every year. Autumn is beautiful, but it's also the toughest season to transition through. Here are 10 ways to make it to New Year's without having to make a resolution to spend all or part of next year fixing what went off the rails during the fall.
Schedule your exercise. One of the most difficult adjustments to make during the fall is getting used to less daylight. As the days shorten, it seems as though you've got fewer hours during which to schedule your activities. When you come home from work in the dark, it hurts your psyche. And it's tough to believe that 7:00 PM is really no different than it was during July, when you still had 2 hours of daylight left. Then there's the cold factor. Even if you work out indoors, it's so much easier to get back under your warm covers or bundle up and sit in front of a fire or the TV than it is to force a workout. Just remember that exercising makes you warm. It also keeps you fit and healthy and is the best thing you can do with cold and flu season right around the corner. Schedule your daily workout like it's part of your job, and stick to it.
Schedule your sleep. As our days get busier, we tend to push projects later and later into the evening. To fuel those longer hours, we eat . . . and eat. This is one major cause of the freshman 15: the infamous all-nighter. A recent study showed that when doctors are doing their residencies and are forced to work extremely long hours, famously foregoing sleep in the process, they gain an average of more than 20 pounds. As available daylight decreases, it's common to find yourself making alterations in your daily schedule, with sleep often losing out, so schedule your sleep just like you do your work and exercise.
Plan your meals. Plan your weekly meals ahead of time so you don't resort to unhealthy "convenience" foods. If your schedule is insane during the week, try taking an hour or two on Sunday to shop and strategize. Put healthy meal and snack options in your car, your office, your backpack, or anywhere you're likely to find yourself hungry. Trust me, the energy you get on the back end of this planning will far exceed the time it takes to plan, especially when you consider how you'll feel if your diet is fueled by fast food.
Carry water everywhere. When we're busy, we'll often forget to drink water, especially as the weather cools off. Then, in a dehydrated state, we often confuse thirst for hunger and eat. Avoid this by ensuring that there's water everywhere you go. Carry a water bottle and refill it at every opportunity. Have an extra bottle in your car, your backpack, at your desk, etc., and behave as if you're in a race each day. Force yourself to drink a glass of water every hour that you're working or studying.
Be realistic about alcohol. Another big contributor to the freshman 15, alcohol, is very high in calories (7 calories/gram) and very low in nutritional value. Every drink you consume is about 200 calories of nutrition that you aren't getting from your diet, or that you're consuming additional calories—overeating—to replace. And this is before we consider the calories you need to consume getting rid of a hangover. If you're a drinker, you'll never be faced with more temptation than during the fall. So plan for it. Prior to going out, consider the number of drinks you want to allow yourself and stick to it. Another helpful tip is to carry that water bottle with you socially as well and drink a bottle for every cocktail you have. This will help fill you up so you aren't drinking alcohol to quench your thirst, which happens often at social events. Drinking that water will also keep you hydrated and minimize the effects of your hangover. One other helpful hangover cure is to have a glass of P90X Results and Recovery Formula® at night after you've been drinking. Consuming these calories right before bed may be not be ideal, but it'll minimize the damage the alcohol will do to your body, which should lead to less overeating and more productivity the next day.
Plan for parties. Parties happen—and there's not much you can do about it. Even if you aren't social, the party will find you. Many offices are like the one in that Seinfeld episode where the coworkers find any excuse to celebrate, usually with cake or other sugary treats. And with fall comes many such opportunities to indulge. Beginning with Oktoberfest, you'll find a never-ending string of perfectly good excuses to ruin your health that last right through New Year's. Plan ahead and decide just which occasions will be worth the indulgence. That way, you'll be fully armed with reasons when your coworkers show up in your office singing, "Get well, get well soon . . ."
Begin a morning ritual. One of the easiest ways to live a healthy lifestyle is to begin each day by doing something positive. During the summer, we often let this slide because, well, we can. With long warm days to look forward to, there always seems to be time to do something energetic. As the days shorten, making the effort to be healthier takes more discipline. Beginning each day with something healthy, even something as brief as a 5-minute ritual of breathing deeply, stretching, and thinking about positive things you want to accomplish with your day, can give you a whole new outlook.
Find a healthy nighttime ritual. Many of us undo an entire day's productivity in the last few hours before bed. This is particularly true when we're busy and/or stressed because we want to unwind, which often means cocktails and/or desserts in front of the TV. If you can find a healthier way to unwind, you'll do yourself a world of good. And even if you can't get away from the cocktail/dessert/TV habit, adding something at its end, instead of just sacking out, can reverse much of the damage. Stretching in front of the TV is one of the easiest ways to make that transition. Following up your stretching with herbal tea and some relaxing reading can have you hitting the sack with a much more positive attitude. Another way to help yourself get in that positive ready-for-bed headspace? Yoga Booty Ballet® Master Series Pajama Time or the Yoga Booty Ballet Relax and Unwind bedtime meditation CD, both of which are designed with end-of-day relaxation in mind.
Make a positive New Year's resolution now. Instead of waiting until New Year's to undo and repair the damage caused by a fall-into-winter slide away from your fitness goals, make a resolution to get there, starting today, with improved fitness and health. Just think about how much better your goals can be for next year if you finish this year on a positive note. Why put yourself through the work of digging yourself out of a hole you make deeper from now through the end of the year? Instead, set yourself up, beginning right now, to have a banner New Year.
Cut yourself some slack. You can't be perfect, and, frankly, who wants to be? You've got to live. By planning ahead with goals in mind, you'll be far more able to relax about the holiday season, and maybe even enjoy it a little, too. So make a plan and do your best to stick with it, but don't forget to make enjoying the season and having some fun part of that plan.
Mastering portion control will give you more control over your body and your life. Whether you're at a restaurant, at home, at work, or at a party, there's no excuse. You have the power to set yourself up for success. Being mindful of your portions will help you feel better right after each meal, which will help you manage your weight more effectively. You'll learn how to enjoy your favorite foods, boost your health, and even save some cash by eating less. Now isn't that worth a little bit of effort and planning ahead?
I'd love to hear your feedback! Feel free to leave a comment or email me at fitwithjessica@live.com
Sunday, September 19, 2010
Jessica's Healthy Homemade Waffles
Waffles are my kids second favorite breakfast (pancakes are #1). I used to buy frozen waffles and pancakes week after week. That gets expensive, and I knew I could make my own and save money. At first I started using "box mix," then I decided try to save even more money by making the mix from scratch. Plus they are a lot healthier without preservatives and I can use whole wheat flour and add flax seed to the mix.
You will need a waffle iron. They vary in price. I went with a model that was about $20. The investment I made in purchasing the waffle iron 2 years ago has more than paid for itself by saving me at least $4 per week on frozen waffles. I make this batch (makes about 12 waffles) and then freeze the leftover waffles for easy breakfasts. My kids will eat one waffle with some scrambled eggs on the side.
This recipe is pretty easy, and you can add 1-2 scoops of whey protein powder for extra protein. I don't do this because my 4 year old can pick up on that extra ingredient and he doesn't like it.
So here is the recipe for my healthy, homemade, economical waffles (if you want my pancake recipe, go to July 2010).
1 and 3/4 cups of whole wheat flour
1 TBS baking powder
1/2 tsp salt
1/4 cup of ground flax seed
2 TBS sugar
2 eggs
1/2 cup of canola or veg.oil
1 and 3/4 cups of milk
Spray waffle iron with non-stick cooking spray. Heat waffle iron. While that is heating,mix all of the ingredients together in a large bowl. Batter should be lumpy.
Use a ladle to pour 1/4 - 1/3 cup (may be slightly more or less depending on size of waffle iron) of batter onto waffle iron.
Close the lid of waffle maker and cook for about 4 minutes. Waffles will be golden brown and crisp. They will soften once they cool. Repeat this step until batter is gone.
You can let the waffles cool and then place leftovers in a freezer bag or container. Frozen waffles can be reheated in toaster.
You will need a waffle iron. They vary in price. I went with a model that was about $20. The investment I made in purchasing the waffle iron 2 years ago has more than paid for itself by saving me at least $4 per week on frozen waffles. I make this batch (makes about 12 waffles) and then freeze the leftover waffles for easy breakfasts. My kids will eat one waffle with some scrambled eggs on the side.
This recipe is pretty easy, and you can add 1-2 scoops of whey protein powder for extra protein. I don't do this because my 4 year old can pick up on that extra ingredient and he doesn't like it.
So here is the recipe for my healthy, homemade, economical waffles (if you want my pancake recipe, go to July 2010).
1 and 3/4 cups of whole wheat flour
1 TBS baking powder
1/2 tsp salt
1/4 cup of ground flax seed
2 TBS sugar
2 eggs
1/2 cup of canola or veg.oil
1 and 3/4 cups of milk
Spray waffle iron with non-stick cooking spray. Heat waffle iron. While that is heating,mix all of the ingredients together in a large bowl. Batter should be lumpy.
Use a ladle to pour 1/4 - 1/3 cup (may be slightly more or less depending on size of waffle iron) of batter onto waffle iron.
Close the lid of waffle maker and cook for about 4 minutes. Waffles will be golden brown and crisp. They will soften once they cool. Repeat this step until batter is gone.
You can let the waffles cool and then place leftovers in a freezer bag or container. Frozen waffles can be reheated in toaster.
Saturday, September 18, 2010
Some of the reasons why I workout
The other day, while doing a very hard P90X back and legs workout, I got to thinking "why am I doing this??" I mean a lot of other people aren't spending their child's nap time exercising. They're doing house work, they're catching up on phone calls, sewing, crafting maybe some other business. I don't know. But why am I sweating, huffing and puffing my way through 45minute long, tough workouts 6 days a week? Why am I watching what food I put into my body?
Well in my last blog, I pointed out that its the small things we do every day that amount to the big things. So even though we may not see results in microwaved instant, they will come in time. And its not all outward appearance, its what's going on inside of your body that counts too.
But we're creatures that like to see results outwardly more than the inner benefits, especially when it comes to exercise and nutrition.
So here are some reasons why I do this to myself:
Its not for everyone, but if you're not happy with how things are going now, its not too late to make some changes. The only thing you have to lose is maybe some high cholesterol, some high blood pressure, some inches off your waist and some pounds off the scale.
I'd love to hear from you. Leave me some feedback here or send me an email to fitwithjessica@live.com
Well in my last blog, I pointed out that its the small things we do every day that amount to the big things. So even though we may not see results in microwaved instant, they will come in time. And its not all outward appearance, its what's going on inside of your body that counts too.
But we're creatures that like to see results outwardly more than the inner benefits, especially when it comes to exercise and nutrition.
So here are some reasons why I do this to myself:
- I really like having a flat belly. I know it may seem vain, but I like looking down an not seeing what used to be a bulge. Plus I had 4 kids, so to see my belly this flat, is pretty cool.
- I love having the energy to keep up with my 4 kids. When I take them to the playground, I like to be able to play with them.
- I love that my body is flexible and strong. Again, when I play with my kids, I love the fact that I can squeeze through all the narrow mazes and crouch down real low and not bump my head or hurt my back. I can swing from the monkey bars and jump from the high places without fear.
- Even though P90X is a challenge, I love how I feel mentally and physically after completing a workout. As a mom of 4 kids, things don't always get finished, or if they do often it will appear that it never got worked on (like the family room always getting trashed by Hurricane Alexa). But I get a feeling of accomplishment when I do exercise, especially if it was very difficult to get through.
- I love when my kids decide to join me while exercising. Michael (he's 4) has been doing the warm-ups with me during P90X and some of the exercises. Alexa (she's 2) likes to join me in yoga an stretching. And my older boys, Chris and Anthony like to do push-ups and cardio with me.
- Someone once said to me that I should have fun and just eat. What's funny is that I do eat (about 1900 cals), and just because I'm not stuffing a slice of cheesecake in my mouth doesn't mean I'm not having fun! I love to eat, but for some reason I don't equate it to having fun. I eat to fuel my body and give me energy. Having the energy to play with my kids is fun.
- I love to look good when I get dressed up. Listen, I don't do dress up often, but when I do, I love it when my husband says "you look hot!" Who wouldn't want to hear that? I totally love the fact that my husband is still attracted to me. And let me tell you, he's not the type to give out compliments just because.
- I like to see my muscles in my arms. Again, I know this sounds vain, but its nice to see a little biceps and triceps action.
- I love when I go to the doctor and my blood pressure is good, and my cholesterol is good too. I know there's nothing sexy or hot about that, but it is a good feeling to know you're taking care of your body the right way.
Its not for everyone, but if you're not happy with how things are going now, its not too late to make some changes. The only thing you have to lose is maybe some high cholesterol, some high blood pressure, some inches off your waist and some pounds off the scale.
I'd love to hear from you. Leave me some feedback here or send me an email to fitwithjessica@live.com
Sunday, September 12, 2010
Plant. Cultivate. Harvest. - Decide. Commit. Succeed.
I started reading "The Slight Edge," by Jeff Olson. It arrived in the mail yesterday and I was eager to start reading it. The book 's subtitle is "Secret to a $uccessful Life." Yes, the "S" in "successful" is actually a "$"sign. I knew a lot of people reading the book and the reviews were pretty good. But what I didn't know is that the author was going to tackle health and fitness and why some people will succeed, but most will fail and give up.
Again, this isn't about positive thinking or imagining our way to the perfect body, perfect life, perfect bank account. I actually did read a book once that said if you picture yourself healthy and thin, you will become healthy and slim. Yeah, right! Or other books will tell you that if you think positively about exercise and getting healthy, you will want to do it more often. But realistically we can't be positive 24/7. We're going to have bad days, and days where we'd rather not exercise or eat right.
In the book it says "We plant the seed by joining the gym, and then we get frustrated when a few days go by and there's no fitness harvest." OMG, this is so true. We want to plant the seed and go right to the harvest. We expect that if we just jump on the treadmill for a week or start our first week of P90X we should see results now. We want results after only 2 days of eating healthier.
Our problem is that we're such an instant gratification society, that we forget it takes time to cultivate our "harvest." In this case I'm talking our "fitness harvest." But this is also true with relationships, money, learning a new skill, paying off debt, etc... We have the good intention of starting something good, but if we don't see the results that day, we want to quit.
And as the author states, the results of quitting aren't very dramatic either, which makes it easy to do. You're not going to drop dead of a heart attack tomorrow, if you decide to stop your exercise or eating right. But over time, if you continue to do so, it will happen. But its the same with deciding to stick to a plan and cultivate it. You won't get that body you've been dreaming about right away, or your cholesterol might not go down yet, but in time will happen.
Too many times I've heard from people that they've been doing a week of P90X or Insanity and they don't notice any changes. Or they've started eating right (for a few days) and they still weight the same. This always send up a red flag to me, because if they can't keep their focus on the unseen, big prize ahead of them, they may never make it there.
As Beachbody says, " DECIDE. COMMIT. SUCCEED."
So how about you? I'd love to hear your feedback, thoughts or questions. You can leave a comment here or you can email me at fitwithjessica@live.com.
Wednesday, September 8, 2010
Autumn Resolutions
I think its a great time to make some resolutions. Get a head start! Why wait until January?
So here are some of my autumn resolutions:
- Squeezing extra cardio. Not a lot for now, just an extra 20 min per day in addition to my regular routine.
- Eating better. I know my nutrition isn't that bad, but I want to tighten it up a little more.
- Read more personal development books, just 10 minutes.
- Drink more water.
- Keep the school paperwork down to a minimum.Try not to let it pile up.
- Keep my kitchen table free from clutter. We eat all our meals in the dining room, so the kids tend to pile stuff on top of the kitchen table.
- Spend more time reading to my 4 year old and 2 year old.
- Organize my closet.
- Plan out snacks and meals-on-the-go for kids sporting events. Save money and eat healthier by avoiding fast food for kids.
- Help my team of coaches even more. Offer more support, motivation and promote them more on my website and Facebook
- Spend more time outside no matter the weather.
Friday, September 3, 2010
29 Tips for Keeping Portions Under Control
Portion control is what a lot of Americans struggle with. We live in an age when everything is supersized. We need to start realizing that if we eat supersized, we will become supersized. Below is an article by Debra Pivko of Beachbody to help you keep things under control:
By Debra Pivko
When it comes to food portions, size matters. In a world filled with "supersized" options, all-you-can-eat buffets, and extra-large pizzas, it's no wonder people overeat. Have you ever found yourself in one of these situations?
•Eating snacks straight out of the bag while watching television, or even grabbing a second bag to munch on because your show is still on.
•Continuing to finish your food at a restaurant because others are still eating, even though you're full.
•Arriving at a party starving, so your dinner consists of fried appetizers and mayo-laden salads.
•Eating an entire packaged item only to realize later that it actually contained multiple servings.
I know I've been there. Once in a while is OK, but doing this too often can supersize your waistline and your risk for medical complications, including heart disease and type 2 diabetes. With just a little bit of preparation and planning, you can keep your eating habits and your portion sizes under control.
At restaurants
1.Doggie-bag it. Don't finish your food just because it's there—or because you're still at the restaurant waiting for others to finish. Most restaurant portions contain more food and calories than you need for one meal. Bring your leftover food home, or allow the busboy to take it away early. Even better, have the server pack half of it to go before bringing it to you. It seems like an odd request, but it's not uncommon these days
2.Share with a friend. When you split a meal, not only do you cut the price in half, but you cut the calories in half, too!
3.Order the lunch or appetizer portion. Lunch and appetizer portions are cheaper and contain fewer calories than full-sized portions.
4.Avoid buffets and all-you-can-eat specials. If you're like me, you want to try everything when you go to a buffet. That's why it's better to avoid buffets when you're trying to control the size of your portions. When you have no choice about where you go (like a large family gathering or party), find the smallest plate and fill it up with the healthy stuff like grilled chicken and vegetables first. If you must go back for more, allow yourself one trip. And only get what you really want. It's such a common habit to take a bit of everything, but if you can savor one reasonably sized serving of your favorite item, you'll enjoy it a lot more.
5.Choose items with large portions of veggies. Or order salad or fruit on the side instead of fries. If you're starving, you can fill up on high-nutrient, low-calorie food to keep full.
6.Eat your favorite "indulgence" foods every now and again. Totally denying yourself the foods you take pleasure in is a surefire way to set yourself up for failure. So go ahead and treat yourself once in a while to avoid feeling deprived. But eat a smaller portion, and savor every bite.
At home
7.Hang up fridge visuals. Don't swing the fridge door open mindlessly. Think before you eat. Hang up a picture of how you once looked, that one piece of clothing you wish you could fit into, someone who you want to look like, or even someone you don't want to look like. Take a moment to think about what you're really hungry for and about your weight loss/health goals before you grab something out of the fridge. I've gone as far as putting up a "closed after 9 PM" sign on mine, since I can't seem to find a fridge lock with a timer.
8.Preplan your groceries. Don't shop when you're hungry and you'll be less likely to bring unhealthy food home. Stock your house with healthy foods and snacks that are easy to grab when you're hungry, such as fruit, cut-up vegetables with hummus, or light cheese and crackers. You can also purchase single-serving snacks. I love The Skinny Cow® ice cream sandwiches. (Mint chocolate is my favorite.) They're less than 150 calories and are preportioned so I know when I'm finished.
9.Don't eat straight out of the box or bag. If you do this, odds are you'll finish everything in it—or at least eat more than one serving. Instead, fill a small container or baggie with a single serving and leave the rest in the kitchen.
10.Break leftovers down. Instead of putting leftovers in one big container, break them down into single-serving meals or snack-sized portions before storing them.
11.Hang wall mirrors. We tend not to eat as much when we see ourselves.
12.Use smaller plates. If you can't fit as much food on the plate, you're likely to eat a smaller portion. Even better, use non-microwavable plates so you can't heat up seconds—lay down a sheet of wrinkled-up foil, or use one of Grandma's metal-glazed dishes; both are considered unsafe for microwave use by the USDA.
13.Don't put serving bowls of food on the table. Fill your plate in the kitchen and put your leftovers away promptly after they cool so it's too much of an effort to go back to the kitchen to get seconds.
14.Look at the serving size listed on the package. You may not realize you're actually dishing out a double serving of packaged food for yourself. Make sure you look at the nutrition label so you aren't overeating without even knowing it.
At work
15.BYOL (bring your own lunch). When you make your own lunch, you get to control the portion and exactly what's in it. Cook a big batch of food on Sunday, like pasta and veggies or chicken and brown rice, then refrigerate or freeze portions to take with you.
16.Keep healthy snacks at your desk. When you have healthy snacks at your desk, you won't be as tempted to head over to the vending machine for candy or chips. I love Pirate's Booty® Aged White Cheddar baked corn and rice puffs at 130 calories per serving, or Kashi® TLC Honey Sesame snack crackers. Make sure to divide them into single portions in baggies so you don't overeat. And keep them tucked away in a drawer rather than on top of the desk in plain sight.
17.Keep protein bars handy. Protein bars can be a lifesaver when you don't have time to run out to get food, or a meeting postpones your lunch for a couple of hours. Watch out for bars that only have a few grams of protein and seem to taste more like candy bars than meal replacements. P90X® Peak Performance Protein Bars are jam-packed with 20 grams of protein. My favorite flavor is the chocolate fudge. They save my stomach from growling louder than the speaker in meetings and can replace a meal in an emergency.
18.Research healthy lunch places near work. A few minutes of research can save you calories in the long run. Some places have light menu options with smaller portions that contain fewer calories. Plus, you can look up the nutrition information for many popular restaurants online even if they're not posted on the menu. And, of course, remember to avoid those all-you-can-eat specials.
19.Stock up on Shakeology® single-serving packets. I actually set reminders in my email calendar for 3:30 each day so I remember to have a Shakeology shake as my afternoon snack. It keeps me from raiding the fridge like a maniac when I get home for dinner. Shakeology single-serving packets not only contain protein and fiber that help you feel full, but also whole-food ingredients to nourish your body—all with only 140 calories a serving. I know that whether or not I eat healthily throughout the day, as long as I have my Shakeology, I'll be getting all the nutrients I need, and I'll feel full so I won't overeat.
20.Drink tea—and lots of water. If you're filling up on zero-calorie water and tea, you'll feel fuller and eat less when it's mealtime.
21.Log what you eat. Hold yourself accountable for what you eat. If you're a Team Beachbody® member, you can track your meals here or keep a notepad handy if you're not near a computer. Keeping track of everything you eat will help you take a closer look at your eating habits so you can make better choices.
22.Don't always have your cake and eat it too. There are about 300 people who work with me. If I ate cake every time there was a birthday, I'd have it almost daily. (Fortunately, Beachbody discourages people from bringing sweets to the office.) It's OK to treat yourself to some cake occasionally, but don't always eat it just because it's there. Make sure that when you do choose to indulge, you stick to your nutritious meal plan for the rest of the day, and just augment it with a small slice of cake.
23.Bring healthy snacks to meetings. If you're hosting a meeting, instead of the usual donuts and pastries, provide fruit, veggies, hummus, cheese, and wheat crackers. If you're not in charge of food-planning for meetings, break room, or vending machines, request that healthy food alternatives be made available at your office. After all, a sugar crash 30 minutes after the morning meeting isn't going to boost anybody's productivity.
At parties
24.Pre-eat. Before you leave home for a party, eat your own healthy, nutritious food. When you arrive at the party, you can focus on the people and the festivities instead of making a beeline for the buffet table. You can still enjoy tasting the appetizers, but you'll be satisfied with less.
25.Be a healthy host. Hosting a party? Serve healthy food. Your guests will thank you—plus you'll probably burn a ton of calories running around playing host!
26.Wait 20 minutes before going back for seconds. Sometimes, especially at extravagant parties, there's an endless variety of delectable food you'd never make or buy for yourself. Make sure you sit down with your first plate and eat slowly. It's okay to go for seconds, but before you do, take your time enjoying your food and conversing with fellow partygoers for at least 20 minutes while that first round of food digests. After you do, you may realize you've already had enough. And if you do decide to go back for seconds, don't restock the plate with everything on the table. Just take a small amount of a few of your favorites.
27.Don't hover around the food table. This is a recipe for disaster. I've found myself picking up olives and crackers as if my hand had a mind of its own. Take a cracker and run—far, far away from the food table. If you're still hungry, walk back over—but don't hover. Your waistline will thank you.
28.Treat yourself with nonedible rewards. It's natural for people to associate events and personal accomplishments with food. Holidays, weddings, football games, movies, job promotions, housewarmings, school events, community celebrations—customarily, they're celebrated with food. Instead, though, try treating yourself with nonedible rewards. Work out, watch a TV show, get a massage or a manicure, buy a new outfit, or phone a friend to share your excitement. Focus on the reason for the celebration rather than the food.
29.Dress to impress. Don't wear clothes that let you overeat without feeling or showing it. If you wear extra-loose, über-comfy clothes—or ones with an elasticized waistband—you might eat more. Instead, try wearing an outfit you look great in—if possible, one that's a little bit formfitting. Then there's less room to get away with eating too much. Besides, you'll get deluged with compliments that'll make you feel so great you won't want to overeat.
Mastering portion control will give you more control over your body and your life. Whether you're at a restaurant, at home, at work, or at a party, there's no excuse. You have the power to set yourself up for success. Being mindful of your portions will help you feel better right after each meal, which will help you manage your weight more effectively. You'll learn how to enjoy your favorite foods, boost your health, and even save some cash by eating less. Now isn't that worth a little bit of effort and planning ahead?
Note from Jessica: I"d love to hear your comments or questions. Please feel free to leave a commnet or email me at fitwithjessica@live.com.
By Debra Pivko
When it comes to food portions, size matters. In a world filled with "supersized" options, all-you-can-eat buffets, and extra-large pizzas, it's no wonder people overeat. Have you ever found yourself in one of these situations?
•Eating snacks straight out of the bag while watching television, or even grabbing a second bag to munch on because your show is still on.
•Continuing to finish your food at a restaurant because others are still eating, even though you're full.
•Arriving at a party starving, so your dinner consists of fried appetizers and mayo-laden salads.
•Eating an entire packaged item only to realize later that it actually contained multiple servings.
I know I've been there. Once in a while is OK, but doing this too often can supersize your waistline and your risk for medical complications, including heart disease and type 2 diabetes. With just a little bit of preparation and planning, you can keep your eating habits and your portion sizes under control.
At restaurants
1.Doggie-bag it. Don't finish your food just because it's there—or because you're still at the restaurant waiting for others to finish. Most restaurant portions contain more food and calories than you need for one meal. Bring your leftover food home, or allow the busboy to take it away early. Even better, have the server pack half of it to go before bringing it to you. It seems like an odd request, but it's not uncommon these days
2.Share with a friend. When you split a meal, not only do you cut the price in half, but you cut the calories in half, too!
3.Order the lunch or appetizer portion. Lunch and appetizer portions are cheaper and contain fewer calories than full-sized portions.
4.Avoid buffets and all-you-can-eat specials. If you're like me, you want to try everything when you go to a buffet. That's why it's better to avoid buffets when you're trying to control the size of your portions. When you have no choice about where you go (like a large family gathering or party), find the smallest plate and fill it up with the healthy stuff like grilled chicken and vegetables first. If you must go back for more, allow yourself one trip. And only get what you really want. It's such a common habit to take a bit of everything, but if you can savor one reasonably sized serving of your favorite item, you'll enjoy it a lot more.
5.Choose items with large portions of veggies. Or order salad or fruit on the side instead of fries. If you're starving, you can fill up on high-nutrient, low-calorie food to keep full.
6.Eat your favorite "indulgence" foods every now and again. Totally denying yourself the foods you take pleasure in is a surefire way to set yourself up for failure. So go ahead and treat yourself once in a while to avoid feeling deprived. But eat a smaller portion, and savor every bite.
At home
7.Hang up fridge visuals. Don't swing the fridge door open mindlessly. Think before you eat. Hang up a picture of how you once looked, that one piece of clothing you wish you could fit into, someone who you want to look like, or even someone you don't want to look like. Take a moment to think about what you're really hungry for and about your weight loss/health goals before you grab something out of the fridge. I've gone as far as putting up a "closed after 9 PM" sign on mine, since I can't seem to find a fridge lock with a timer.
8.Preplan your groceries. Don't shop when you're hungry and you'll be less likely to bring unhealthy food home. Stock your house with healthy foods and snacks that are easy to grab when you're hungry, such as fruit, cut-up vegetables with hummus, or light cheese and crackers. You can also purchase single-serving snacks. I love The Skinny Cow® ice cream sandwiches. (Mint chocolate is my favorite.) They're less than 150 calories and are preportioned so I know when I'm finished.
9.Don't eat straight out of the box or bag. If you do this, odds are you'll finish everything in it—or at least eat more than one serving. Instead, fill a small container or baggie with a single serving and leave the rest in the kitchen.
10.Break leftovers down. Instead of putting leftovers in one big container, break them down into single-serving meals or snack-sized portions before storing them.
11.Hang wall mirrors. We tend not to eat as much when we see ourselves.
12.Use smaller plates. If you can't fit as much food on the plate, you're likely to eat a smaller portion. Even better, use non-microwavable plates so you can't heat up seconds—lay down a sheet of wrinkled-up foil, or use one of Grandma's metal-glazed dishes; both are considered unsafe for microwave use by the USDA.
13.Don't put serving bowls of food on the table. Fill your plate in the kitchen and put your leftovers away promptly after they cool so it's too much of an effort to go back to the kitchen to get seconds.
14.Look at the serving size listed on the package. You may not realize you're actually dishing out a double serving of packaged food for yourself. Make sure you look at the nutrition label so you aren't overeating without even knowing it.
At work
15.BYOL (bring your own lunch). When you make your own lunch, you get to control the portion and exactly what's in it. Cook a big batch of food on Sunday, like pasta and veggies or chicken and brown rice, then refrigerate or freeze portions to take with you.
16.Keep healthy snacks at your desk. When you have healthy snacks at your desk, you won't be as tempted to head over to the vending machine for candy or chips. I love Pirate's Booty® Aged White Cheddar baked corn and rice puffs at 130 calories per serving, or Kashi® TLC Honey Sesame snack crackers. Make sure to divide them into single portions in baggies so you don't overeat. And keep them tucked away in a drawer rather than on top of the desk in plain sight.
17.Keep protein bars handy. Protein bars can be a lifesaver when you don't have time to run out to get food, or a meeting postpones your lunch for a couple of hours. Watch out for bars that only have a few grams of protein and seem to taste more like candy bars than meal replacements. P90X® Peak Performance Protein Bars are jam-packed with 20 grams of protein. My favorite flavor is the chocolate fudge. They save my stomach from growling louder than the speaker in meetings and can replace a meal in an emergency.
18.Research healthy lunch places near work. A few minutes of research can save you calories in the long run. Some places have light menu options with smaller portions that contain fewer calories. Plus, you can look up the nutrition information for many popular restaurants online even if they're not posted on the menu. And, of course, remember to avoid those all-you-can-eat specials.
19.Stock up on Shakeology® single-serving packets. I actually set reminders in my email calendar for 3:30 each day so I remember to have a Shakeology shake as my afternoon snack. It keeps me from raiding the fridge like a maniac when I get home for dinner. Shakeology single-serving packets not only contain protein and fiber that help you feel full, but also whole-food ingredients to nourish your body—all with only 140 calories a serving. I know that whether or not I eat healthily throughout the day, as long as I have my Shakeology, I'll be getting all the nutrients I need, and I'll feel full so I won't overeat.
20.Drink tea—and lots of water. If you're filling up on zero-calorie water and tea, you'll feel fuller and eat less when it's mealtime.
21.Log what you eat. Hold yourself accountable for what you eat. If you're a Team Beachbody® member, you can track your meals here or keep a notepad handy if you're not near a computer. Keeping track of everything you eat will help you take a closer look at your eating habits so you can make better choices.
22.Don't always have your cake and eat it too. There are about 300 people who work with me. If I ate cake every time there was a birthday, I'd have it almost daily. (Fortunately, Beachbody discourages people from bringing sweets to the office.) It's OK to treat yourself to some cake occasionally, but don't always eat it just because it's there. Make sure that when you do choose to indulge, you stick to your nutritious meal plan for the rest of the day, and just augment it with a small slice of cake.
23.Bring healthy snacks to meetings. If you're hosting a meeting, instead of the usual donuts and pastries, provide fruit, veggies, hummus, cheese, and wheat crackers. If you're not in charge of food-planning for meetings, break room, or vending machines, request that healthy food alternatives be made available at your office. After all, a sugar crash 30 minutes after the morning meeting isn't going to boost anybody's productivity.
At parties
24.Pre-eat. Before you leave home for a party, eat your own healthy, nutritious food. When you arrive at the party, you can focus on the people and the festivities instead of making a beeline for the buffet table. You can still enjoy tasting the appetizers, but you'll be satisfied with less.
25.Be a healthy host. Hosting a party? Serve healthy food. Your guests will thank you—plus you'll probably burn a ton of calories running around playing host!
26.Wait 20 minutes before going back for seconds. Sometimes, especially at extravagant parties, there's an endless variety of delectable food you'd never make or buy for yourself. Make sure you sit down with your first plate and eat slowly. It's okay to go for seconds, but before you do, take your time enjoying your food and conversing with fellow partygoers for at least 20 minutes while that first round of food digests. After you do, you may realize you've already had enough. And if you do decide to go back for seconds, don't restock the plate with everything on the table. Just take a small amount of a few of your favorites.
27.Don't hover around the food table. This is a recipe for disaster. I've found myself picking up olives and crackers as if my hand had a mind of its own. Take a cracker and run—far, far away from the food table. If you're still hungry, walk back over—but don't hover. Your waistline will thank you.
28.Treat yourself with nonedible rewards. It's natural for people to associate events and personal accomplishments with food. Holidays, weddings, football games, movies, job promotions, housewarmings, school events, community celebrations—customarily, they're celebrated with food. Instead, though, try treating yourself with nonedible rewards. Work out, watch a TV show, get a massage or a manicure, buy a new outfit, or phone a friend to share your excitement. Focus on the reason for the celebration rather than the food.
29.Dress to impress. Don't wear clothes that let you overeat without feeling or showing it. If you wear extra-loose, über-comfy clothes—or ones with an elasticized waistband—you might eat more. Instead, try wearing an outfit you look great in—if possible, one that's a little bit formfitting. Then there's less room to get away with eating too much. Besides, you'll get deluged with compliments that'll make you feel so great you won't want to overeat.
Mastering portion control will give you more control over your body and your life. Whether you're at a restaurant, at home, at work, or at a party, there's no excuse. You have the power to set yourself up for success. Being mindful of your portions will help you feel better right after each meal, which will help you manage your weight more effectively. You'll learn how to enjoy your favorite foods, boost your health, and even save some cash by eating less. Now isn't that worth a little bit of effort and planning ahead?
Note from Jessica: I"d love to hear your comments or questions. Please feel free to leave a commnet or email me at fitwithjessica@live.com.
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