Wednesday, January 23, 2013
I found this and thought it could fit adults as well as children..So here are my changes.
1. YOU are in charge of your food preparation...whether you eat at home, at work or dine out...You have control of what goes into your mouth at all times.
2. Avoid emotional eating...boy this can be a hard one..but when emotions get the better of us, sometimes it is better to step away from the table and go take a little walk or something...do not bring your emotions to the dinner table.
3. Plan scheduled meals..even if you have to get up earlier to prepare a lunch for work or if you think it will take too much time from your already tight schedule to sit down and plan your meals for the day everyday or plan for a weeks worth. Plan those fruit and veggies into your meals..don't always look to fast food or boxed mixes to get you by.
4. Sit down and eat together as a family. Hubby and I still sit down for our planned meals together. We only eat breakfast and a late lunch but these are done at our breakfast table and we do not allow interruptions..it is away from the tv and if phone rings we either ignore it or will excuse ourselves..our planned meals are just that..nothing else..Even when our son's were still at home, we had planned meal times..breakfast and supper..and they were expected to sit down and eat without interruptions..Just a family thing we always did.
5. Eat your veggies..In season, veggies and fruit seem easier to eat but you must plan more veggies even in winter.. Our lunch always has a meat, a bean (not green) for our starch and at least one green veggie like cabbage, broccoli or tossed salad..we have sides like pickles, pickled beets, pickled okra, 5 bean salad, etc as well..so get those green veggies into your diet.
6. Unlike my mother who would make us eat everything on our plate whether we liked it or not, we always had our boys to take a small bite of everything at least once and if they did not like it then they did not have to eat it..we never forced it on them..but then if they didn't like any of the food on the table they could not snack on junk food between meals either..they could snack on raw veggies or fruit but nothing else..surprising how as adults we have foods we think we hate and won't touch but sometimes when you prepare it a different way then you wind up liking it..Hubby is an example..he hated any kind of green veggie when we married but with steaming the veggies instead of cooking the nutrients out of it, he found out he liked them..now he expects a green veggie at every meal...(hate to say it but we still both draw the line on eating liver)
7.No snacking is the hardest I think for both of us...Hubby really doesn't have to worry as much on weight gain as I do as he stays so active that he never gains but I've found that I cannot do active mindless snacking. I have to figure my snacks in ahead of time and SP calorie counter helps..so I just prepare the amount I can eat for the calories but my snacking has changed from chips and cookies to nuts and fruit..but still I count those calories. I also find that chewing a sugarfree gum and drinking more water helps..Don't have to worry about drinking pop as neither of us like or dink it..water and tea are my mainstays
8. Slow food...this I think is the hardest for me to do and that is slow down and really chew my food. Growing up super thin and not liking to eat, I would hurriedly eat so I could get on to more fun things..then when I was in my teaching years, we may have 10 minutes to eat so learned over a period of time to eat way too fast. For last few years I've been trying to learn to slow down and really chew and taste my food and give my body time to tell me it is full..it really does make a difference.
9. Eat real food..All the boxed mixes and things that make it so easy and quick to prepare a meal should not even be in our pantries..it takes maybe 15minutes longer to make a dish from scratch than from a box..Learn to cook and eat with natural foods. Try to eat more veggies and fruit raw..Find an appliance you can use to make the prep time quicker..we grill a lot of our meats and I steam my veggies. We use the microwave to bake a potato and then throw it on the grill to crisp the skin. Preparing rice takes the longest for me as we prefer brown rice and it must be cooked longer. Soak your dry beans overnight in water or use your slow cooker for many meals..I will put in a whole frozen chicken at night and by morning it is done to debone..I may do this on a weekend and after deboning and skinning the cooked chicken I save the broth (fat skims off after being in refrigerator in one piece) and divide the chicken into 2 or more meals. It may take a little more effort to plan to eat healthier.
10. Relax!!Don't let preparing meals become a major chore..there will be times you will have to do something quick like fast food, etc..then choose something from a fast food place that is much healthier..Surprising some places offer healthier choices..find out ahead of time those healthier choices and then go for them in a pinch.