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About Nutrition | Recipes | Articles | FAQs | Ask a ? | Chat

Nutrition Tip Archives



 

  1. Restaurant Portion Control
    The restuarant industry is trying to sabatoge your weight loss goals by serving up huge portions of food to Americans. Unfortunately, we are buying it. Beat them at their own game by dividing up your food portions in half and eating half of everything on your plate before deciding whether you have had enough. If you have taken at least 20 minutes to eat and sipped on your water, chances are you can call it quits and doggy bag the rest for lunch the next day. Portion control is your ticket to a slimmer you.

  2. Think Before You Endulge
    If one of your new year goals is weight loss then start putting equivalents of how much exercise work it will take to burn what you are eating, especially desserts and high-calorie foods. Reaching for the Oreo cookies or high-fat, high-calorie choices could easily negate your last trip on the treadmill. To lose weight you must create a caloric deficit to be successful. Think before you endulge and make wiser choices more often.

  3. Don't Be A Nutritional Roller Coaster
    Poor eating habits and meal skipping will decrease your metabolism and slow down your fat burning ability. Erratic blood sugar levels cause late-day sugar cravings and can put you in a situation where you do not make good food choices. Start your day with a healthy breakfast and fuel up often with healthy between meal snacks to stay sharp and energize your day.

  4. Let Your Brain Catch Up With Your Stomach
    Did you know it takes your brain about 20 minutes to figure out that you are full? So if you are inhaling your meals in less than 20 minutes, you may be over-consuming calories your body has no physical need for. Slow down your meal time by eating slower and half of everything on your plate first before determining whether you are full. Drink plenty of fluids with your meal and engage in conversation so your brain has a chance to register that you are full. You may find that you don't have to eat nearly as much to be satisfied. Afterall, controlling your portions is one of the keys to successful weight loss.

  5. Stock Up On Ready To Go Snacks
    Half the chore of eating right is making sure your pantry is stocked up with quick and easy snacks to keep you fueled up for your workouts and increase your metabolism (ability to burn body fat). In fact, snacking can be the best thing for you if you make wise choices. Here a few easy, between-meal snack ideas with a good mix of carbs and protein:
    • Peanut butter crackers - Don't fear the fat! A good source of protein that sticks to your gut and cuts down sugar cravings.
    • Cheerio & almond mix - You loved them as a kid and they still are a nutritious, low sugar snack. Add some almonds for a shot of protein.
    • Low-fat cottage cheese & Pinapple - Get in a serving of fruit and a great source of calcium and protein.
    • Apple & mozzorella cheese stick - How many times have you nibbled on fruit and cheese at a party? Just as easy during the day and just as nutritious.
    • Low-fat/low-sugar yogurt - All the nutrients you need and easy on the go.
    • V-8 Juice - Emergency carbs and an easy way to get your veggies in. Beats a Coke hands down!

  6. Are You Eating Too Low Fat?
    If your diet consists of lots of fat-free items your body may be rebelling and not allowing you to let lose of your own stored body fat. Keep the animal and dairy based saturated fats low by eating red meats in moderation and choosing lower fat diary alternatives like 1% milk or low fat cream cheese. Don't be afraid to eat plant based foods that contain some fat like peanut butter and high protein nuts like almonds. Healthy fats fill you up and reduce your sugar cravings so you aren't tempted to snack on high sugar foods. Always be searching for a way to cut out 100 or so dead calories a day by reducing your sugars (carbonated beverages, candy, cookies, excessive fruit juices).

  7. Breakfast: Very Important!
    What does your breakfast look like? Did your mom tell you that breakfast was the most important meal of the day? She was right! Skipping breakfast can slow your metabolism drastically and set you up for overeating late in the day. Try having a semi-balanced breakfast. A breakfast made up totally of carbohydrates may cause you to have low blood sugar mid-morning. Try having whole wheat toast with peanut butter and a glass of 1% milk, or how about egg white scrambled eggs on an English muffin and a small glass of juice! The best breakfast is the one you’ll have!

  8. Make one change!
    Did you know that making one small change to your diet can result in big changes in your body? Try switching from full fat to low fat dairy products, this can save you lots of calories and loads of saturated fat, the kind linked to heart disease. Or maybe you need to increase your water intake. Make it your resolve to drink 8-10 cups of water per day. This change alone can result in weight loss!

  9. How much water are you drinking?
    Did you know that our bodies require water for many functions including metabolism, digestion, cooling and yes even to burn fat. The recommended intake suggests drinking a minimum of 8- 8 oz glasses of water per day. You need even more if you exercise often. We suggest getting in a habit of drinking water with any other activity. For example, every time you sit down to surf the web, go for a walk, jump in the car or head to the gym, grab a bottle of water and make it part of your daily routine!

  10. Studies show that most Americans go to the same seven locations inside the grocery store.
    Eating the same foods everyday means you're missing out on lots of beneficial nutrients. Try experimenting with your diet. Buy the fruit that's on sale....it changes every week!

  11. Small changes equals big results!
    You can shave about 100 calories by not adding butter or mayonaise to your sandwich, 140 calories by skipping the regular soda and a whopping 300 calories by choosing a hamburger instead of a "Big Mac"! Over time this equals big weight loss. Small changes mean big results!


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