2. The Snack Grazer: You eat whatever food is within reach, and snack at least three times throughout the day. You can't walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.
- Chew gum throughout your day to avoid mindless munching.
- Keep tempting snack foods out of sight and out of mind.
- Never eat directly from a package. Portion out your snack into a dish.
- Don't purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.
For more nutrition and diet suggestions, visit us at The Body Firm.
Stay tuned in the next few days for more types of eating habits. In the meantime, visit us at www.thebodyfirmaz.com.
Each day you make well over 200 decisions about food, according to Brian Wansink, PH.D. in his book, Mindless Eating. Your weight is the sum total of your past food decisions.
According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain the top 5 Diet Danger Zones and the solutions for each:
1. The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” and often feel uncomfortably full after eating.
- Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
- Use smaller plates and wait 20 minutes before deciding if you want seconds.
- Eat slower so your appetite can catch up with what you've already eaten.
- Don't place serving dishes on the table. Pre-plate your food and then put the rest out of reach.
We live in society where food temptations are everywhere.
- Walk through a store and you'll see the unhealthy food items displayed front and center.
- Turn on the TV and you'll be assaulted with commercials for fattening foods.
- Open a magazine and you'll notice glossy pin-ups of sugary snacks.
- Go down the street and you'll have restaurant signs clamoring for your attention.
In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging.
- You treat tempting food as a reward.
- You turn to tempting food for comfort.
- You rely on tempting food as stress relief.
- You allow tempting food to become a habit.
Don't let food win! Come in to The Body Firm today, and we can help you!
Mid-afternoons at the office can be the hardest to get though as our energy starts to dwindle, yet the work just keeps coming. Take a minute or two in the morning to pack one of these healthy snacks that will keep you satisfied until dinner.
- Ten multi-grain crackers with one tablespoon natural or reduced fat peanut butter. (193 calories)
- One bag of reduced-fat popcorn sprinkled with two tablespoons of grated Parmesan cheese. (150 calories)
- One packet of instant oatmeal with one mini box of raisins (150 calories)
For more healthy desk treats visit www.cookinglight.com.
For additional nutritional information and exercise tips, visit us at www.thebodyfirmaz.com .
Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious.
Here's what you need...
- 1 bunch (2 cups) red dandelion greens (feel free to use spinach or any other dark greens)
- 1 cup strawberries
- 1 banana
- 1-2 cups filtered water
- In a high speed blender mix the ingredients until smooth.
Nutritional Analysis: One serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fiber, and 6g protein.
Visit us today at www.thebodyfirmaz.com
1. Greens are packed with amino acids...AKA protein.
I'll bet you didn't know that dark leafy greens are a legitimate source of protein. It's true!
Protein molecules are made of a chain of amino acids. When you consume protein from chicken, you're getting chains of amino acids that have already been assembled into a complex protein.
When you eat dark leafy greens you are getting a plethora of individual amino acids. Your body then takes these amino acids and assembles it into complex protein chains.
For more nutrition advice visit www.thebodyfirmaz.com
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