SparkPeople Healthy Eating Secrets Learn some of the secrets of success for Healthy Eating from SparkPeople members. SparkPeople Healthy Eating Secrets Same food; different presentation The basic breakfast of eggs, bacon, and cheese can be presented so that it appears to be quite different meals. <br>Chop up your veggies and bacon and heat in skillet, pour over the scrambled eggs, put lid on top, put on low for 20 mins is a fritata. Add cheese at the end of cooking.<br>Or line a muffin tin with cooked strip of bacon, add the scrambled eggs, bake for 20 mins at 400 -- now you have a breakfast muffin. Top with cheese.<br>Or keep it simple and just scramble the eggs and baco... Tue, 22 Apr 2014 21:59:00 EST Exploring Super Foods using Sparkrecipes When I come across foods that are so-called super foods, I go immediately to Sparkrecipes to find ways to use them. The latest super foods are quinoa, chia seed and kale. I've never cooked with those foods, so it's a new culinary adventure. It's great that I have a husband that will try anything new! <em>252</em> Sat, 19 Apr 2014 20:26:00 EST Shredded Parmesan vs shredded cheddar Parmesan has about 30 less calories per 4 Tablespoons, and half the fat. For me it's a better choice for an omelet. <br>Also I've noticed that already shredded cheddar frequently is coated with something that has carbs. Sat, 19 Apr 2014 19:23:00 EST Never beat yourself Never tell yourself you made a mistake, you really just gave your body a greater challenge and your mind more motivation to work harder in the gym! Calling yourself out on double snacking or what not will only bring you down and ruin your mood with your friend or family when really ther is nothing you can do but to work harder in the gym and/or let it go. Stay Positive! :) Tue, 15 Apr 2014 14:19:00 EST Hypnosis When I decided that I had to lose weight and get healthier I had several visits with a hypnotist. We worked on helping me to commit to healthy eating most of the time, tracking what I ate, staying at my calorie goal and moving every day. This is a lifestyle change that I've stuck with since October 2011 and down 80 pounds. <em>244</em> Tue, 15 Apr 2014 13:43:00 EST Asian Hot Pot is easy to do at home I like that Asian hot pot means you can eat for hours and nibble on small pieces of food, and large veggie portions and the leftovers are soup for lunches.<br><br>The hot pot pan was only $40 at my asian market that also sells the specially sliced shabu-shabu meats.<br><br>Nutritious and frugal Sat, 12 Apr 2014 22:41:00 EST cocoa/chocolate packets- use half- and save the rest for later in the day! I discovered Carnation Instant Breakfast packets at the gym when they gave them away for free in the locker room. I happened to have a 16.9 oz bottled water and shook it up on my way to my car. I felt great after! I only buy two boxes/year. One of the variety pack and one lower sugar. So... when i'm below my goal of 6 cups of water/day- i mix half a packet and the water is down in a minute and I'm saving 1/2 the calories. I personally think we pee out most the added nutrients. Thu, 10 Apr 2014 23:04:00 EST eat lots of veggies before going food shopping Just that. You're full, so hopefully no impulse buy and you are full with the right kind of food. Tue, 8 Apr 2014 11:10:00 EST Hot Lemonade I love coffee but am not a tea drinker and know it's not a great idea to drink coffee right before bed but I do love a hot drink in the evening so I came up with a caffeine free alternative. I squeeze out the juice of a lemon (a Meyer lemon is best if you can find it). I add boiling water and calorie free sweetener. This hot lemonade is very satisfying on a cold winter night. Mon, 7 Apr 2014 00:20:00 EST Weekend Cooking Cook several meals for the upcoming week. I cook at least 2-3 different meals (and usually 2-3 of each meal and put extras in freezer) for the up coming week and all you have to do is add your veggies! Wed, 2 Apr 2014 13:25:00 EST Cough drops....your best friend and you didn't even know it. It happens to us all. A craving hits. You can't seem to stop yourself from eating whatever unhealthy food you think you "need". My solution? Cough drops. Pop a menthol cough drop in your mouth. Trust me when I say NOTHING tastes good following a cough drop. I use this at parties as well. I'll eat the healthiest things I can put on my plate and when I'm done, pop in a cough drop. It usually does the trick. I hope it works for you as well. Tue, 1 Apr 2014 10:59:00 EST sugar I started my weight lost by reading a good doctors book on food and what it does to your body I now have the least amount of sugar I can possible have during a day. first two months I lost 12 pounds. Fri, 28 Mar 2014 11:18:00 EST adding veg. and fruits work on adding vegetable in my omelet each day and fruit was never my favorite thing but now eat apples, blueberries, strawberries and oranges. this is filling. Fri, 28 Mar 2014 11:14:00 EST my dark choc. almonds always needed sweets everyday. I now have the 10 allowed dark chocolate almonds as my sweets for the day. I can grab one here and one there through out the day. one an hour would be sweets all day. <em>30</em> this is my secret to keeping away from bad sweets. one ounce of dark chocolate is good for the heart and almonds are also good for you. ENJOY. Tue, 25 Mar 2014 17:30:00 EST Admending my earlier secret (substitute alternatives) Earlier I said I was substituting Good & Plenty licorice candy for licorice twists, because G & P was eaten slower. By the end of a few days I was starving! Why? I wondered. Lots of fruits and vegetables and whole grains. The only thing I could think of were the G&P candy pieces. I have decided it's too much refined sugar. I'll probably completely stop the G&P and stick with licorice root tea for the flavor. Alas, my licorice cravings go away eventually. <em>46</em> Sun, 23 Mar 2014 14:45:00 EST Substitutes for two of my chronic cravings I have chronic cravings. <em>4</em> I have found substitutes for some of the cravings, but not all. Here are the substitutes for two of the toughest: LICORICE (licorice root tea with no calories and Good and Plenty licorice with still has sugar but takes longer to eat. SALTY SNACKS: celery, red pepper sticks, green beans, etc., dipped in ranch dressing, preferably made with no fat sour cream, or with buttermilk, or with low fat sour cream. These two work. Still working on CHOCOLATE, though... Sat, 22 Mar 2014 16:16:00 EST Flavor water to drink more I keep iced herbal tea in the refrigerator. Just place three teabags in a 2-quart container with water overnight, and you have iced tea to wake up to in the morning. Plus, once the pitcher is empty, you know you've had your eight cups. Fri, 21 Mar 2014 17:48:00 EST Dont be Generous with Greens If your worrying about your intakes or what not, fear none about the veggies you consume beacuse they will for sure help you out later in the day. They will turn off hunger, prevent unecessary diseases, slim you down and make you feel and look like a naturally healthy person! If you get that urge to want to eat because your friend is, or you want to snack because your watching a movie, eat some mini carrots or some canned spinach or asparagus or any other veggies you love! Tue, 18 Mar 2014 13:55:00 EST Always carry around a water bottle with you Always carrying around a water bottle (be it throwing it into the car or toting it around in my purse) reminds me to reach my water limit and is an easy way to start incorporating water into your daily routines. Tue, 18 Mar 2014 08:45:00 EST don't be caught without a snack Carry a protein bar to stave off hunger. Or if you can, a protein drink. Tue, 18 Mar 2014 01:19:00 EST brush and floss my teeth I have a tendency to consume more calories eating snacks after dinner than I do all day. Brushing and flossing my teeth when I'm tempted to eat junk makes my mouth taste and feel good, and I'm less likely to eat. Plus, I hate flossing. More motivation to not eat. Sat, 15 Mar 2014 09:58:00 EST Crazy for Coconut Oil I have learned this week that if I eat a tbs of virgin coconut oil before my hard work out I can blast thru it. Before I had been drinking a half cup of black coffee (literally 4oz.) but after 15 minutes I was having a hard time focusing. So besides staying hydrated the coconut oil has really helped out with stamina and seems to clear some of the brain fog. I love the way it tastes too. <em>334</em> Fri, 14 Mar 2014 13:06:00 EST Crazy for Coconut Oil I have learned this week that if I eat a tbs of virgin coconut oil before my hard work out I can blast thru it. Before I had been drinking a half cup of black coffee (literally 4oz.) but after 15 minutes I was having a hard time focusing. So besides staying hydrated the coconut oil has really helped out with stamina and seems to clear some of the brain fog. I love the way it tastes too. <em>334</em> Fri, 14 Mar 2014 13:04:00 EST Drink lots of water very early in the day I try to get 1/2 my 64 oz. of water before noon. And if I fill a glass of water to brush my teeth, I drink it all -- I don't toss the unneeded water. I keep glasses in several rooms with water in them and when I see it, I drink it. It lessens hunger through the day & less to drink at night (bathroom stops). Thu, 13 Mar 2014 00:29:00 EST Atomic Fire Balls When I'm craving something sweet, my go-to is an atomic fireball. The little red piece of candy is too hard to bite, so it lasts a long time and keeps me from overeating. At only 23 calories, it's a good deal! Tue, 4 Mar 2014 15:14:00 EST Find healthy foods/recipes that you love! I almost always start my day off with some sort of oatmeal variation because I love oatmeal. I usually sweeten it with a mashed banana, add egg whites for protein, and 1tbsp of natural peanut or almond butter to keep me full longer. Sometimes I will add some hemp hearts or chia seeds for other health benefits. I always look forward to breakfast because I absolutely love what I cook! Thu, 27 Feb 2014 20:11:00 EST Expand your palate Try different healthy foods, even if they look weird. You never know what you might like! Thu, 27 Feb 2014 20:08:00 EST Portioning My secret is to switch to a salad plate permanently. It looks like a lot of food is on my plate without it really being there. Wed, 26 Feb 2014 12:52:00 EST No Place Like Home! Cooking meals at home. Every weekend, my husband and I discuss our dinner meals for the next week and check our schedules of how much time we have to prepare the meal. We always have a backup plan if our first plan doesn't work out. My husband is thrilled to be eating at home every night and I am seeing great results because we are. I have lost 11 pounds in a month. But, best of all I feel so alive and have much more energy. Mon, 17 Feb 2014 06:51:00 EST broccolli sprouts! Have you tried these? I knew due to grass allergies I could eat very few alfalfa sprouts, but I can eat broccoli sprouts! They are super slow calorie and great on a salad or sandwich..<br> <em>140</em> Sun, 16 Feb 2014 23:35:00 EST My sweet tooth! I love my sweets! This has been my biggest challenge. I started searching through Spark Recipes and found low cal, low carb sweets such as Easy No Bake Strawberry Shortcake and now have a way to curb my sweet tooth without all the calories, carbs, and fat!! <em>4</em> With a little research there are more great recipes for sweets that fit into any diet plan!! Sun, 16 Feb 2014 06:12:00 EST Healthy simple Vegan Oatmeal Cookies! NATURAL! 1 med. sized banana(rypish/brown)<br>Oats<br>tsp(or more/or none) honey(real honey!)<br>AND WHATEVER OTHER ADDITIVES YOU CHOOSE( such as Peanut butter(ADAMS all natural, corn flakes, garlic, etc.)<br>Spoon<br>Bowl Wed, 12 Feb 2014 16:01:00 EST If you cant trust yourself w/ a little, DONT have any at all!!! This is true, i use this tip and it helps trmendously. My siblings always ask me how i stay away from sweets, and i just dont eat them! If you dont tease yourself with the slightest taste or thought, you won want more! Simple? It really is. And if someone is trying to get you to taste something you know in unhealthy and might be good and they say "well what if you like it?" THAT might just be the problem huh? So dont give in, it isnt worth it, really. But if it is to you, and its NATURAL, do ... Wed, 12 Feb 2014 15:57:00 EST Snack cravings?!? Munch on dry corn flakes or cheerios!!! W/ Peanut butter! preferably Adams. But what you do is set aside 1-2 tbls. of P.B. w/ a fork. Dip your fork to where there is only a light coating of P.B. on it and then dip it in your dry cereal! Fun, satisfying, crunchy, sweet, DELICIOUS!!!!! And most importantly, NATURAL!! Wed, 12 Feb 2014 15:53:00 EST Snack cravings?!? Munch on pickles, helathy, crunchy, satisfying!!!<br> Wed, 12 Feb 2014 15:49:00 EST Make ahead healthy meals! In order to have quick meals available for the week, on Sunday night I prepare steel cut oats in the crockpot and on Monday store it in premeasured, individual, microwaveable containers. I also made a big pot of Alton Brown's lentil soup and package the same as the oatmeal. It is healthy and alleviates having to worry about eating healthy. <em>4</em> Tue, 11 Feb 2014 18:41:00 EST Dont Listen To Others!! :-) I know that your best friend went on this cleanse and lost a ton of weight, you tried it and you just happened to gain back pounds you lost previously! Maybe you heard of this new fad on the internet: "The Peanut Butter Diet!!? Man, have i been waiting for soemthing like this!!" Get Real! Not only with the fact that society is only trying to sell you products, but with the fact that the only solution to your problem, is you! Stay lovely Angels!!! Mon, 10 Feb 2014 13:18:00 EST Check Nutriion Info for changes Be sure to occasionally check nutrition info on products. Just discovered I had 3 different TGIF Cobb salads in my favorites and NONE of them matched the website. Sometimes sizes change (like Chobani Greek Yogurt now 5.3 oz. from 6 oz.) or restaurants choose better ingredients. Sat, 8 Feb 2014 16:26:00 EST Use your eyes! Look at the ingredients list of foods. One line of ingredients is what you should shoot for, and im sure you all know that Partially Hydrogenated oils are bad, bad, bad. They really are, not only for your self esteem, but for your health. Just because it is not in ONE serving, those servings may add up. Be careful! Fri, 7 Feb 2014 15:48:00 EST Cabbage, Romaine Peanut Butter Salad!! Peanut Butter(preferabely Adams all natural)<br>Half cabbage head<br>Mix bowl<br>Stirrir<br>microwave(Optional)<br><BR><br>*Rip apart cabbage head and slice Romaine leaved or rip them in half<br>Throw them and stir them together in the bowl<br>Microwave peanut butter<br>Drizzle it on the salad<br>Enjoy<br>*Sitck remainder in fridge for later, add desired condiments such as; honey, cinamon, garlic, these are a bit of my favorites! Fri, 7 Feb 2014 15:44:00 EST DRINK WAT AND EAT!!! NATURAL! Dink at least a cup of water before your meals, or maybe only before your snacks or main meals!! It helps you feel fuller and digest the food you do consume!! Water is natural and natural based anything can not hurt you! Don't be afraid to eat veggies, fruits, drinking water. Natural, natural, natural!!!! Thu, 6 Feb 2014 13:03:00 EST Fruttare Mango Popsicles These are amazing. Smooth texture, true mango flavor. 60 (!!!) calories! Wed, 5 Feb 2014 22:43:00 EST Coffee add in I add a little Swiss Miss Diet hot chocolate to my coffee.I sprinkle a little bit on top of my coffee then mix in. A little goes a long way! <em>41</em> Wed, 5 Feb 2014 14:45:00 EST SIMPLY HONEY PEANUT BUTTER COOKIES Adams peanut butter<br>1/4 cup honey<br>mixing bowl<br>1 tsp cinamon<br>flower<br>baking powder<br><br>Add these in the right order...sorry i only know my basic ingredients not the measurments! Wed, 5 Feb 2014 12:59:00 EST BAKED FRENCH FRIES-VEGAN Potatoes<br>knife<br>pan<br>oven<br><br>1. cut up your french fries or slice them so it tricks your mind into thinking your eating chips!<br>2. lay them on a pan<br>3. set them in the oven for about 3o mins.<br>4. Enjoy! Wed, 5 Feb 2014 12:56:00 EST PEANUT BUTTER BALLS W/ CORN FLAKES Corn flakes<br>Option peanut butter(i like Adams)<br><br>1. pour about 2 or 3 cups of corn flakes in a bowl<br>2. put in about 1 cup, maybe 1 and 1/2 of peanut butter<br>3. mix with your hands! <br>4. make into little balls <br>5. sprinkle desired condiments( i dont use any but there is, cinamon, cocoanut sugar, etc.)<br>6. set in fridge for about 2 hrs and enjoy! Wed, 5 Feb 2014 12:54:00 EST ROMAINE LETTUCE WRAPS-VEGAN Romaine lettuce leaves(your preferance)<br>Flavored Tofurkey<br>Adams natural P.B<br>Optional condiments(i like mustard)<br><br>1. spread peanut butter on tofurkey<br>2. lay leaves on either side<br>3. sprinkle condiments<br>4. roll and enjoy!<br> Wed, 5 Feb 2014 12:50:00 EST Healthy Snack/Meal Options UNDER LIMIT calories-if your weird like me :) UNDER 50-8 or 9 pickles OR 1/2 cup of dry cereal(certain cereals) OR 10 olives<br>UNDER 100- 1/2 cup cereal & 1/2 cup almond milk/silk or<br>1 cup cereal dry<br>UNDER 500- 1 med. apple& 2 tbls. P.B & 2 celery sticks& 2 slices tofurkey & 1 slice dill rye bread<br> 2 tbls P.B & 2 slices dill rye bread(dip in P.B) & 1 banana<br>OTHERS-<br>pickles, olives, dry corn flakes dipped in P.B, P.B. & lettuce, Tofurkey dipped in P.B, apples, bananas, celery w/ P.B, can corn, can agrbonzo beans(1 by 1,sa... Wed, 5 Feb 2014 12:44:00 EST Reddi Wip instead coffee creamers I use Reddi Wip Original Spray instead Cream in my coffee is less calories 2 tablespoons = 15 cal ,a can last for a long time .Works for me <em>469</em> Sun, 2 Feb 2014 11:04:00 EST Egg Whites Rule!! Sometimes after I've eaten breakfast or lunch, I am still a little hungry. I don't want to reach for seconds or a snack that will add more calories to the meal. So, I make an egg white or two. You can either cook it on the stove with a little pam, or you can microwave them. It will fill you up and it will only cost you 17 calories per egg white. I also will make it as a mid afternoon snack sometimes. Egg whites rule!!<br> Sat, 1 Feb 2014 08:34:00 EST Prepare for Grocery Store Always take a bottle of water with you to drink in the grocery store (labeled with your name), or drink before you go in so you don't get dehydrated, and also so you can avoid impulse buying. <em>274</em> Sun, 26 Jan 2014 20:32:00 EST Rice and pasta as a condiment I love rice and pasta but I can get brain fog if I eat full servings so I treat them as condiments and limit myself to .5 cup servings. I am happy because I am having the foods I like but I don't get foggy from having more. I might put the sauce down first and then put the rice or pasta on top or on the side. Thu, 23 Jan 2014 08:59:00 EST Rice and pasta as a condiment I love rice and pasta but I can get brain fog if I eat full servings so I treat them as condiments and limit myself to .5 cup servings. I am happy because I am having the foods I like but I don't get foggy from having more. I might put the sauce down first and then put the rice or pasta on top or on the side. Thu, 23 Jan 2014 08:59:00 EST Hungry? Try homeade bean paste on white corn tortillas! They're healthy and nutritious. <br>You can add your own veggies (like peppers) and spices (like cayanne)! <br>Just fill up a pan (half way or so, depending on serving of beans) and add the beans. <br>cook for 4 hours, until really soft and mushy. <br>and then mash until you get a paste. <br>You can buy white corn tortillas already prepared. Mon, 20 Jan 2014 13:06:00 EST Build your breakfast around veggies I plan to eat one or two servings of vegetables at breakfast and and after choosing what they will be decide which protein i want with them. Today was cooked spinach, sweet potato and feta cheese.Other times it will be eggs, or turkey sausage. I add a fruit and have made great progress on getting in the fruit and veggies all before the day has hardly started. Mon, 20 Jan 2014 09:31:00 EST What I have learned that works, though patience is essential! I never miss breakfast. I eat granola with almond milk or 1 cup vanilla Greek Yogurt & load it down with my own fresh fruits. I have a mid morning snack as well as an afternoon snack though keep it about 100 calories, fruit, pre-weighed nuts, etc. I eat fish 5 times a week, which is so easy for me as I love it. Lovin a big salad, tomatoes w/ 1 tsp. chia & diced nuts for protein. I don't eat carbs in the evening but if I get hungry I'll eat fruit. Having 1 cheat day is a great motivator for me... Mon, 20 Jan 2014 00:17:00 EST What I have learned that works, though patience is essential! I never miss breakfast. I eat granola with almond milk or 1 cup vanilla Greek Yogurt & load it down with my own fresh fruits. I have a mid morning snack as well as an afternoon snack though keep it about 100 calories, fruit, pre-weighed nuts, etc. I eat fish 5 times a week, which is so easy for me as I love it. Lovin a big salad, tomatoes w/ 1 tsp. chia & diced nuts for protein. I don't eat carbs in the evening but if I get hungry I'll eat fruit. Having 1 cheat day is a great motivator for me... Mon, 20 Jan 2014 00:14:00 EST Frozen Vegetables are Healthy and Save You Money Too When on a tight budget, frozen vegetables are healthy and affordable. <em>550</em> <em>258</em> <em>267</em> <em>69</em> <em>291</em> <em>371</em> <em>373</em> Thu, 16 Jan 2014 08:24:00 EST ELIMINATION! That's right. <br>I will earn success by eliminating one food a week, and alternating between the foods I eliminate. <br>This week I eliminated cheese. <br>What I mean is, eliminating one food source gives you a challenge, you must make due without that food. <br>For me, it's scrambled eggs without cheese, and winter salad without cheese but with winter veggies! <br>Or try eliminating toppings like shredded cheese, or melted cheese, or even dressings like ranch. USE herbs instead! Wed, 15 Jan 2014 17:39:00 EST Prepping Lunch for the Week Here's my tip for eating healthfully at work-and according to your meal plan. I prep salads (lettuce; chopped vegetables; dressing; etc) ahead of time on Sunday and keep lettuce/leafy greens in single serve containers and keep chopped veggies separate in their own containers to prevent spoiling. Before I go in the morning, I add in extra veggies - cukes, tomatoes, mushrooms, carrots, celery, onions, brocolli, etc -. It's easy to add a protein (TVP; Tofu; Chickpeas). Easy! Tue, 14 Jan 2014 21:21:00 EST Chocolate addict I love my chocolate so everyday I measure a table spoon of chocolate chips = 70 cal. semi-sweet I freeze them and eat few chips when I need a little ''fix''. I have to have it . Tue, 14 Jan 2014 09:01:00 EST Making Greek yogurt or plain yogurt tasty Add a tablespoon of chocolate flavored protein powder to your greek yogurt (6oz) or plain yogurt for a high protein chocolate treat. It takes away chocolate craving and it's very filling. Finish off with a glass of water and it'll be hours before you're hungry again. <em>274</em> Mon, 13 Jan 2014 05:39:00 EST Portion Distortion! Best thing I ever did was take 'the idea' to use measuring cups to control my portions. 1 Cup for protein 1 cup for starch/carbs and 2 cups for veg (Steamed, grilled, etc.) if it's a salad mixed - 2 cups (Then 1 cup after only if still hungry). This can be very easy and has helped me to curtail my portions down to a THIRD of what I USED to eat! Fri, 10 Jan 2014 13:18:00 EST All this water! I carry two 16.9 fl oz water bottles with me a day, one frozen, one not frozen. This ensures I get enough water each day, because I'm always thirsty. Thu, 9 Jan 2014 15:24:00 EST Raw Mixed Veggies (my potato chips) I bought a bunch of veggies I LIKE: cherry tomatoes, turnips, snap peas, zucchini, squash, mushrooms, etc. - Washed, dried, chopped into bit size pieces, and mixed together. I keep it in a ziplock bag in the fridge. Now THIS is my go to snack when I want to mindlessly munch. Most of these foods have the CRUNCH of snack food, and it is a sneaky way to get in veggies. <em>104</em> Thu, 9 Jan 2014 11:24:00 EST not just greek to me I use the zest of limes, lemons and oranges to put in my Greek Yogurt to jazz up the taste and voila, no extra calories. I have also used the fresh juice squeezed into the yogurt to have a bit lighter yogurt and still get nutrition. Again very few calories and GREAT taste. Also add a small sprinkle of nutmeg or cinnamon for great taste as well. Make your taste buds dance. <em>236</em> Mon, 6 Jan 2014 11:16:00 EST Take a treat with you Whether you are going shopping (grocery or retail), the cinema, for a meal with a friend, take a treat with you. It doesn't have to be an unhealthy treat or if it is make sure it's just a little one but keep it in your bag for the times when you see the chocolate bars at the store, the popcorn at the vendors or the dessert menu. You can think to yourself 'no I won't have that I'll have my treat'. I always take my own food to the cinema. Fri, 3 Jan 2014 15:43:00 EST Watch when you eat Only eat when you're hungry and stop eating when you're full, not ready to explode (there is a difference). Sun, 29 Dec 2013 09:16:00 EST Drink this... Hot apple cider. It is good and it leaves you feeling refreshed,! <em>469</em> Fri, 27 Dec 2013 18:14:00 EST Make 5 Salads At One Time On the weekend, I make 5 salads so I can grab one and go on a work day. I also make up 5 containers of cut-up fruit and plain nonfat Greek yogurt for a quick breakfast or snack. This all takes less than an hour and keeps my healthy eating on track all week long. Tue, 24 Dec 2013 11:10:00 EST Salad I try to start at least 1 meal with a low calorie salad. It really helps me eat less because I'm slightly full when I eat the main part of my meal. Plus, my mouth is tired from all that chewing! Fri, 20 Dec 2013 20:10:00 EST Just dont stir it in I am measuring everything I eat now. Found that I was adding a lot of honey to my breakfast beyond serving size. So I add serving size only but it is not sweet enough since I am used to more amount. So now my trick is to drizzle the correct amount on top of the oatmeal and not stir it in. That way, I see it visually and I can make sure I get some of it in almost every bite. Somehow it is much more sweeter this way then diluting the taste by mixing it in. I need much less honey now! Thu, 19 Dec 2013 15:43:00 EST Planning and tracking I find I do best when I plan what I am going to eat and then track every bite. Sun, 15 Dec 2013 14:19:00 EST Sparkling Water to Curb Cravings Whenever you feel those sugary ice cream and cookie cravings creeping up on you, grab a bottle of naturally flavored sparkling water! Plain water just doesn't do it for me but the subtle flavor and the nice airy bubbles fill my tummy right up and kick my cravings to the side! I use this trick every day! Fri, 13 Dec 2013 22:28:00 EST Simple Tip for Cutting Watermelon and Other Fruit Watermelon and other fruits can equal messy clean-up! Do you have memories of sticky juice running across counters, down cabinets, onto the floor? We use a laminate tray on the edge of the sink to collect the drips and peels while cutting fruit instead of using the bare counter top. Making fruit salad is much more enjoyable now! <em>491</em> Fri, 13 Dec 2013 08:08:00 EST Reheat meat without drying it out! This is a great trick to use during the holidays!<br><br>Fill a saucepan size pot about half way with water and put it on the stove on high. As the water boils, nestle a metal colander, strainer or steamer basket into the top of the pot. Make sure the water in the pot is not high enough to come into the bottom of the colander. Place the meat you are reheating into the colander - don't overfill it. Continued... Sat, 7 Dec 2013 21:13:00 EST Eating fruit I have found that eating fruit by itself tends to make me more hungry and causes problems with my sugar levels. However, If I add a protein with that fruit My sugar levels stay even and I can go longer between eating. One of my favorite snacks is an apple with a slice of american cheese. Thu, 5 Dec 2013 08:04:00 EST Eat Protein to Curb Binge Eating If you struggle with after-dinner binge eating, which sabotages the great work you do at healthfully eating during the day, try eating a small amount of protein in the late afternoon. My secret: I eat a hard boiled egg or have a small amount of greek yogurt before I leave the office at the end of the day. This keeps me from nibbling during dinner prep, and keeps me fuller overall, which helps me control late night snacking. Tue, 3 Dec 2013 20:27:00 EST Portion Control There are 'portion pots' available on the market. I use standard measuring cups/jug - 1 cup for each 'food group' (protein, carb and 2 cups for veg). Even then I am potentially serving up too much! BUT it's literally 2/3's LESS than what I used to eat. Portions can be difficult. If having trouble - USE a measuring CUP - IF you are still hungry after EATING slowly, just be careful, be aware. The 'portion pots' were silly prices, I already OWNED measuring cups! :) Sun, 1 Dec 2013 19:47:00 EST Quiches Save My Winters! In the wintertime, I cook a quiche every Sunday night to last me through the work week. It's quick and easy and you can create different combinations so you don't get bored! It really helps me not skip breakfast, or even worse, over-eat and feel sluggish the rest of the morning. Sun, 1 Dec 2013 19:34:00 EST comfort water Drinking a cup of warm or hot water seems to help delay the desire to nibble here and there. The warmth relaxes my stomach, and sipping replaces the grazing habit. I have also been trying to get at least half (four cups) of water done by noon. Thu, 28 Nov 2013 22:11:00 EST Cups! Drinking something really sugary, or even just bad for you can open up to some other unhealthy choices later on in the day. <br> I like to drink chocolate milk, for example, and I usually have at least a glass full. <br>I know it's bad or semi-bad, so before I drink a glass of chocolate milk, I fill the cup that I'm going to use full of water. <br>Drink the whole cup of water before filling it with chocolate milk or some other sugary drink, that is...<br>If you're still thirsty after drinking... Sun, 17 Nov 2013 17:32:00 EST Wake up Call I had not idea that food advertisements controlled me like they did. I saw a pop tart advertised on TV and then binged on four of them. Then I realized. I don't even like pop tarts. I think of them as sweet cardboard. Why was I eating them? Because I did what the ad wanted me to. I vowed to try to be in charge of my eating and not allow myself to be controlled by outside sources such as TV, great bakery smells...etc. Sun, 17 Nov 2013 15:53:00 EST What to do with double portions? If I have cooked two portions and I need only one I always eat the smaller looking portion first or give the larger portions away. Sat, 16 Nov 2013 13:52:00 EST Pumpkin pie w/out the guilt (or the crust) Make the filling the way you always do (I use low fat evaporated milk) but instead of cooking it in a pie shell, pour it into a glass pie pan, place that in a shallow bowl of water (an 11x13 works well) and have it as a custard instead of a pie. All the calories are in the crust - and this way you can have a dollop of low fat whipped cream on top! Sat, 16 Nov 2013 10:09:00 EST Breakfast My best days staying on plan start with a good breakfast. Since I've always eaten breakfast that wasn't the challenge. Using the DASH diet meant leaving big bowls of cereal or 2 english muffin behind. I' <em>88</em> ve finally found a couple of alternative meals I really enjoy: 1 cup strawberries, .5c yogurt + 1 serving almonds, large apple + 1 serv simply Jif, arnold sandwich thin, lite deli ham + tomato slices. Also add my vitamin, some metamucil for fiber and 16 - 24 oz water <em>1... Tue, 12 Nov 2013 19:38:00 EST Drink up! Drink your 8 glasses of water every day. Include peppermint tea, and other noncafinated teas in with your water! Tue, 12 Nov 2013 11:01:00 EST Always eat at the table I am following SparkPeople advice and eating my meals at the dinner table. My husband and I had gotten into the bad habit of eating in front of the TV. But with new living room furniture, we try to eat back in the kitchen where we belong! Makes me more conscience of what I am eating when I am not so distracted. Actually, more comfortable too. <em>4</em> Sun, 3 Nov 2013 14:36:00 EST Think before you buy Make your menus and don't buy extras. Sun, 3 Nov 2013 11:07:00 EST Healthy snack ideas I keep a pre-washed bowl of fruit in the fridge so anytime I crave sweets, I can grab a piece of fruit instead. Fri, 1 Nov 2013 09:51:00 EST A Handy Rule A nutritionist gave me this, not just for weight loss but for healthy eating in general: If it comes out of the ground or has a mother, you can eat it. If it comes from a box or through a window, Don't!<br> <em>4</em> Thu, 31 Oct 2013 10:13:00 EST A richer, creamier cup of joe without fat or artificial flavoring Next time you pour a morning cup, add calcium and protein by stirring in a couple of teaspoons of nonfat powdered milk instead of creamer. I love the way it creates a richer cup of coffee, brings out flavored coffee, adds a hint of sweetness, and gives me the nutritional benefits of milk without watering down my drink. At about 5 calories a teaspoon, it's one of my favorite weight loss secrets. It also works great in tea and cocoa! Thu, 24 Oct 2013 16:07:00 EST snacks I have cut down on night time snacks while reading in bed <em>381</em> Wed, 23 Oct 2013 07:01:00 EST Weening off coffee I had an addiction to coffee. I just could not start my day without it. I decided to try half caffeinated and half decaf for a week. Then one day I just brewed decaf and I have been caffeine free ever since! <em>271</em> Tue, 22 Oct 2013 22:26:00 EST Replace Your Syrup Syrup was adding wasteful calories and too sweet for me, well I've discovered apple sauce is just as good and tasty. Try it and let me know what you think! I use it on French toast, pancakes and my Belgium waffles to name a few <em>7</em> <em>472</em> Tue, 22 Oct 2013 01:11:00 EST Early Protein Eat a high protein breakfast to fill you up at the start of the day. Mon, 21 Oct 2013 14:24:00 EST Planning I paln my meals and snacks for the day. Also, I keep a healthy snack in the car. Fri, 18 Oct 2013 17:05:00 EST Best friend My best friend now is Balsamic vinegar. Lots of flavor and hardly any calories or sodium. Sooo versatile. Wed, 16 Oct 2013 14:41:00 EST Do Not Keep Up With Fast Eaters I never really believed others influence your eating style until a dear friend visited. She's heavier than she was and I noticed she gobbles her food. One thing I've done is try to savor each bite. When she was here though, I found myself matching her bite for bite. Try to notice if someone you're near does that and STOP. Go back to savoring each bite, no matter how quickly they eat. It really will keep you from slipping back to a bad habit. Tue, 15 Oct 2013 12:38:00 EST Want to add Greens to your protein shake? Wash,dry, and freeze your greens (spinach/kale) in a bag and throw them in the blender with your protein shake. They get so small and don't over power the taste you wont even know they are in there! Sun, 13 Oct 2013 13:04:00 EST Sneak in your veggies I'm not a veggie fan (I try, but we're not friends). But I do like salsa, bruschetta topping (tomatoes and basil), homemade marinara with carrots and celery, greens and tomatoes on a sandwich.... if you don't like veggies much, try to find other less obvious ways to sneak them into your diet each day. You can still get a variety of healthy options each day even if they're not your favorite food group. Sat, 12 Oct 2013 09:36:00 EST How to handle office food pushers Someone at the office pushing cakes and chocolate? Drop some extra apples and bananas at their desk. Soon they'll be pushing oranges and grapes at you! Thu, 10 Oct 2013 23:58:00 EST Drinking a smoothie with your dinner will help eliminate evening snacking Instead of eating a dessert for dinner, I prepare a smoothie (my favorite is PB & J). They are a good source of calcium and fiber. This fills me up and satisfies my sweet tooth. No more late night eating or binging. Mon, 7 Oct 2013 17:28:00 EST Smell what goes in and out Not many of us can digest certain foods eg beans.Beware if it gives to gas and eat cautiously. Tue, 1 Oct 2013 10:10:00 EST The bad effects of fibre Adding more fruits and vegs is great but increase it equally with more liquid in your diet or constipation problems can happen. Tue, 1 Oct 2013 10:00:00 EST Avoiding trigger food while shopping I am susceptible to temptation so when grocery shopping I avoid the aisles that I know are dangerous for me. I avoid the cookie and candy aisles and concentrate on the healthy sections. I shop meats, fruits, veggies, breads and grains, looking for whole wheat and oats, and dairy where I stock up on yogurt, trying to ignore the yummy tempting ice creams. This also saves me time, especially when I remember to bring my list and can be specific in my hunting and gathering! <em>381</em> Mon, 30 Sep 2013 09:51:00 EST Secret of Success I like to make small, positive changes to change my eating habits. I've become rather stagnant in making new changes; the last one was a year ago. I substituted home-made lattes" for diet cokes. (3 Tbsp. powdered milk to instant coffee w/sweetener. Now I want to add an apple, so under "My Trackers," there is a "Track Other Goals Category" whereby I can create my own category; "Eat an Apple Every Day." I can earn Spark Points for it also! Great incentive. This will work for me! Fri, 27 Sep 2013 18:30:00 EST Eating Right When I put any food in my mouth I imagine how it affects my body. If I get a negative image in my mind I won't eat it. For example, I get the best images from eating kale and spinach, as I imagine them clearing "gunk" out of my body as they pass through. I imagine ice cream (my weakness) making my blood sweeter and elevating my glucose levels, so that helps me avoid it. It works for me!!!! <em>334</em> Wed, 25 Sep 2013 17:42:00 EST Getting more veggies I add diced zucchini in enchiladas, salads and really most any recipe that calls for veggies. I dice them up and a heat them with pam in a skillet then add the remaining ingredients for that dish, they add fiber and bulk to my low calorie meals, without changing the taste. Just a neat trick to get more veggies in each day. Mon, 23 Sep 2013 18:03:00 EST Craving Hack When you want to eat that treat and you know if you do you will regret it later: Log it in your food tracker, look through the calories and nutrition of your treat. Imagine how your treat tastes and feels in your mouth. Don't remove it from your log. Keep it there and go do something else. When you track your next meal or snack you will see it there and remember you never ate it. Either delete your treat or eat it then. Chances are the craving is gone and you can delete those empty calories! Thu, 12 Sep 2013 14:11:00 EST cocoa covered goji berries Whilst in a Chinese supermarket, I came across these cocoa covered goji berries, so when I have the urge for something sweet, I just pop a handful of these superfoods. Wed, 4 Sep 2013 14:41:00 EST Getting enough water daily I fill a 20 oz Tervis tumbler with ice and water and when it's empty I record 2 servings of water, then fill it again. I never let it sit empty and must drink at least 6 of my 8 glasses by 5-6 PM everyday to keep me on track. Sun, 1 Sep 2013 21:05:00 EST More Vegetables I buy mini veggies so I don't have to do much cutting up and preparation. Costco usually has mini peppers and mini cucumbers. Sat, 31 Aug 2013 01:09:00 EST Guilty As Charged! You know when you really want something sweet, and you really can't stop it, even when you've been doing so well?! <br>Instead of reaching for a sugary glazed donut, or a milk chocolate candy bar .... go for a small cup of low fat hot chocolate! Thu, 29 Aug 2013 18:56:00 EST Cancer's Kryptonite ~ According to Ohio State University Green Juice Cocktail ( Cancer's Kryptonite)<br>1/2 cup of fresh parsley<br>3 cups of spinach<br>1/2 lemon peeled<br>2 medium sized pears, cut into eighths<br>6 large stalks of celery<br>According to Ohio State University, new reseasrch says the celery and parsley in tis juice deliver apigenin, a compound that promotes the death of cancerous cells. Mon, 26 Aug 2013 12:14:00 EST Veggies..... <br>Always have lots of veggies available.... salads, ziplocs, canned or frozen.... they're fast and furious, and can be ready in any emergency.... Mon, 19 Aug 2013 23:12:00 EST Nutritional Meal Replacement Shake Shakeology has over 70 whole ingredients in it include super foods, phyto nutrients, enzymes, amino acids, fruits, veggies, vitamins and minerals. It has been proven to reduce cravings, lower cholesterol and actually REVERSE heart disease. On top of that is great for weight loss and skin care! Mon, 19 Aug 2013 20:02:00 EST Don't Seperate Into Single Serving You may think I have gone crazy but if your tempted by trigger food like I am with Cheetos. I just stopped buying the large bag and separating because I know I can log enough minutes to compensate but their empty calories that leave me hungry enough to eat more. If you want Cheetos it may be better to stick with one .50 bag and instead of buying a cake, I get a cake pop once in awhile. A savings in the store can be wasteful of your workout time. Keep Sparking Mon, 19 Aug 2013 19:17:00 EST Restaurant menus aren't set in stone! Don't be afraid to ask for substitutions when you're at your favorite restaurant. If that grilled fish comes with rice and broccoli, you can request double veggies rather than rice. Ask for the salad with dressing on the side, so YOU can measure out a smaller amount of calories. Thu, 15 Aug 2013 08:46:00 EST Brush your teeth I find that brushing my teeth after dinner keeps me from late snacking. Simple, yet highly effective! Thu, 15 Aug 2013 00:03:00 EST How to avoid eating dessert After dinner, pop a stick of gum in your mouth to help you say no to dessert. It really helps! <em>381</em> Tue, 13 Aug 2013 14:41:00 EST Low fat diet full of fruits/veggies/lean proteins When I fill myself up with good for me foods that are low in fat but high in nutrients, vitamins, and lean protein, I lose weight quickly and stay on track. As soon as I see the first few pounds come off on the scale, I get hyped to stay on track. Mon, 12 Aug 2013 20:28:00 EST may substitute for sandwhiches instead of mayo, spread ripe avocado onto your sandwich! sneaks in an extra serving of veggies and cuts the calorie/fat content of your sandwich. or try mixing the avocado with half a teaspoon of mayo to get the flavor you want but still reducing the calories. enjoy! Mon, 12 Aug 2013 10:39:00 EST JUICING I find that a juice maching and good recipes make for a healither lifestyle...There are so many options to find that right flavor! Sun, 11 Aug 2013 04:04:00 EST Prepping Ahead I spend some time on Sunday prepping healthy lunches for the week. In summer, I poach and shred some chicken-i use it for salads at lunch and dinner stirfrys. In winter, I make a pot of healthy home made soup every weekend. I keep a few servings in the fridge, and freeze the rest in individual portions for last minute meals. Fri, 9 Aug 2013 09:35:00 EST Fruit made fun and Easy! I buy fruits such as blueberries/strawberries/mago/pineapple/ba<BR>nanas and low fat yogurt. I got containers and measured each fruit and made different fruit combinations and freeze them. Each morning I open a container, add 1/4 cup yogurt and 1 cup milk or other dairy product and blend it up. Delicious and nutritious! ( I sometimes add 1/4tsp sugar) <em>4</em> Wed, 7 Aug 2013 08:49:00 EST Trigger Foods There are a few foods that always leave me wanting to go back for more. When I gave them up completely, weight loss became much easier. Sun, 4 Aug 2013 00:13:00 EST Ingredients to make my smoothie healthier, yummier & more filling I have started putting 2 Tbl. of chia seeds in my smoothies and replaced the skim milk with almond milk. The chia is full of omega 3 and helps to make me feel full & satisfied. The almond milk has less calories and is a great source of calcium, plus it adds a great flavor. Yum! Sat, 3 Aug 2013 08:17:00 EST Staying Hydrated....Eat Zucchini Zucchini is low in calories and mostly water. A small zucchini is more flavor and has vitamin C. Zucchini is particularly god in hot or warm weather to stay hydrated. Stem or sauté chunks and top with a little parm cheese and black pepper or make long strips in place of heavy can also mix it with an egg and panko bread crumbs...fry in a little olive oil to make fritters. Fri, 2 Aug 2013 12:04:00 EST Why I think fruit is crucial to keeping a healthy diet Aside from Fruit being great for you, the real reason I try to keep fruit stocked at all times is it keeps me from eating sweet junk food. I didn't have any fruit last week and everyday I found myself eating bagels w/ cream cheese in between meals, gummy bears, etc. Once I restocked on fruit, those cravings went away and now I've gone back to snacking on fruit. Mango is my favorite sweet treat. Thu, 1 Aug 2013 13:27:00 EST What's healthy in the Junk Food You are craving after workout? I've noticed that after a good workout, when I am suddenly "craving" some junk food like ice cream or something cheese-y etc, if I take a moment to think about what is in the food that might be soothed with a healthier substitute. For ice cream, I usually find a small container of Greek yogurt with fruits or some nuts satisfy my craving and give me good nutrients for my muscles after the workout. Wed, 31 Jul 2013 10:31:00 EST Eating out When going out with friends/family to a restaurant (as we all have those get togethers with family members that don't understand your goals) order a side salad for your appetizer with a vinegar or vinagrette dressing. Then a broth based soup for dinner. You'll stay within your calories & will be satisfied in the end. Also, I order lemon in my water. The lemon juice will help you to feel full as well. You won't feel like you need to have desert either. Thu, 25 Jul 2013 15:22:00 EST Protein! I've always been a picker when it comes to eating. If a meal doesn't leave me full, I find something else to graze on. More often than not, what I find is not healthy and I just munch mindlessly. My recent find is that I can whip up a quick protein shake (a milk variety, a scoop of protein powder, and a piece of fruit - lately I have been using a banana) to curb any hunger I may have after a meal. It is working really well! This has also helped meet my protein goal for the day! <em>274<... Thu, 25 Jul 2013 13:45:00 EST Pick one focused objective and a great reward I've picked one objective to focus on for a few weeks. After a while, it just ebcomes habit. I like to pair it with a great reward. First, I gave myself a great fitness reward every week that I hit 210 fitness minutes (a new workout shirt or shorts, a subscription to a fitness magazine). After several weeks, fitness became a fun habit and something I would never miss. Next, I aimed for 8 servings of fruits and veggies a day, which went well. Now, I'm finally trying to hit my calorie range. Tue, 23 Jul 2013 10:28:00 EST Cook breakfast ahead I have more success when I cook breakfast ahead -- have healthy muffins baked and ready to reheat in a matter of moments, or bake steel cut oats with apple and cinnamon (yum!) and reheat these. It makes breakfast super quick and easy. <em>4</em> Thu, 18 Jul 2013 18:37:00 EST 2 Veggie game. I make it a game to serve at least two different vegetables at dinner. It makes the meals more interesting, fills people up and cuts back on the amount of meat family members need to feel satisfied. I try not to have salad count as one of the veggies. If we have salad then it is a triple score dinner. Tue, 16 Jul 2013 08:15:00 EST Is it worth the calories? When I want a cookie, or ice cream or come other sweet that will knock me off track, I look at the nutritional info. Usually its something crazy high for such a small amount and I remind myself that for that many calories I could find something way healthier. If I REALLY must have it, then I work around it. Mon, 15 Jul 2013 09:19:00 EST YOUR FORK !!! LOOK AT YOUR FORK. YOU CAN PUT A LOT OF FOOD ON IT. BUT I HAVE A SECRET. LESS FOOD ON FORK DIGEST BETTER. WHAT TO DO. LOOKED ON LINE FOR DIET FORK'S. $50.- I DON'T THINK SO. GO TO ACE HARDWARE AND GET THE SMALL FORK'S FOR PICKING OUT FOR VEGETABLE TRAY. COST $3.- Sat, 13 Jul 2013 12:27:00 EST Take a drink and slow down I tend to eat too fast. But I've heard many times that if you eat slowly, you will be more aware of when you are satisfied. I am making it a habit now to chew more thoughtfully and take a drink of water between each bite during my meals. Fri, 12 Jul 2013 16:48:00 EST benefits of eating enough carbs! Carbs give me energy! I wondered why I lacked sufficient energy until I started with sparkpeople a few days ago and found out that I wasn't eating enough carbs. What a difference carbs have made! For much of my life, I followed low carb diets, trying to stay slim, without knowing that they were depriving me of the energy I needed. I am adding whole grains, sweet potato, or potato to each meal and it is making a difference. Fri, 12 Jul 2013 11:35:00 EST Tracking I track before I eat (forecast). Even if I'm sitting in front of a plate of food, I have to track it before it touches my mouth. Then every once in a while if I don't eat all that I track, I get to back calories out...which is always nice. Wed, 10 Jul 2013 11:03:00 EST Track, Track, Track! Track all your meals first thing in the morning. Some of us need the structure in our lives. Wed, 10 Jul 2013 07:31:00 EST Don't skip the healthy Fats Fat is a crucial and vital part of the diet! Many people think that they need to "reduce extremely" their fat level intakes... But what you should focus on is meeting the DRI (your goals) and having a majority of those fat grams be an intake of monounsaturated and polyunsaturated fats. Those fats are referred to as the "healthy" fats. They can even help lower LDL count. Stay as far away as you can from saturated and trans fats. Those are the "SOLID" fats such as butter and margarine. Tue, 9 Jul 2013 15:56:00 EST Grapes After i buy grapes i put each serving size into a freezer bag. i freeze them and it's like eating candy but healthy. Sun, 7 Jul 2013 20:43:00 EST Hydrating before meals I find that drinking a glass of water righ before a meal helps keep me full for longer time. <em>91</em> Sat, 6 Jul 2013 16:42:00 EST Only buy healthy foods! I started to realize that if I buy only healthy foods that is all I have to eat and have no other choice. If I buy something bad, I usually go to the first. So from now on, I will only buy health foods and eat healthy! <em>306</em> Wed, 3 Jul 2013 13:11:00 EST Healthier Mashed Potatos My kids will not eat cooked cauliflower so I have been sneaking it in with potatoes to boil for mashed potatoes. We are up to 50/50 potatoes/cauliflower. The only remard has been "boy these potatoes are good mom!" They ARE better! Tue, 2 Jul 2013 19:11:00 EST A Healthy Indulgence When I go to the grocery store, I'm tempted to buy something to indulge myself and it's usually something highly processed, salty, or sugary, like ice cream, potato chips, or cookies. The other day, I found a good trick: instead of spending the money on junk to indulge myself, I allowed myself to indulge in a healthy food that I wouldn't otherwise buy (because of the expense). I bought cherries, a special treat because they're expensive. I felt like I indulged, and it was healthy. Sun, 30 Jun 2013 23:28:00 EST My secret of Success? My secret? ' Be true to your self!'<br>Don't cheat when measuring your portions!' For me it was very hard to do!<br>Hope you have a easy time? <em>211</em> Sun, 30 Jun 2013 14:58:00 EST Avoiding the Taste Tester's Guilt To avoid sneaking bites of the meals or dough of the foods that I make (which add up quickly and are hard to track), I chew mint gum while I am working. Fri, 28 Jun 2013 22:58:00 EST FINALLY able to kick the diet soda to the curb! For 25+ years, I drank SEVERAL diet sodas daily... sometimes a full 64oz bottle! I have wanted to cut back or quit for years but have intense cravings. I finally told myself that I could have one but needed to drink 8 oz of water first. I couldn't believe it... by the time I drank the water I had forgotten about the soda! Intending to just cut back I actually was able to fully quit. Been over 3 weeks now. Yay! <br> <em>104</em> Thu, 27 Jun 2013 10:48:00 EST 1/2 your Restaurant meal It is so hard to ask for half-size at a restaurant. Afterall, it is NOT half the cost, so why go half? Best to order fullsize and have them bring a takeout box when they bring your meal. Put half away for later. Half the calories, and you already paid for another meal ! Thu, 27 Jun 2013 10:47:00 EST Put One Food Back I take out all the foods I'm hungry for, from the fridge or cabinet. Then I put one food back. I wait a half hour. If I'm still hungry, I may consider taking it back out -- but usually by that point I'm not. Wed, 26 Jun 2013 13:01:00 EST PROTEIN SHAKES/SMOOTHIES Instead of eating breakfast, I drink it! I blend up a shakes/smoothie using a good protein powder, skim milk, and a fruit. Thu, 20 Jun 2013 12:49:00 EST good for you chicken "parm" I wanted something different for a quick dinner for one this week. I always keep cooked boneless chicken breasts in the freezer. So I chopped one,put it on a small wrap (I used a whole wheat tortilla wrap - about 60 calories) with about a quarter cup of part skim mozzarella cheese (less works too -- it's really to your taste) and a couple of tablespoons of tomato sauce. I toasted it in the toaster oven til the cheese melted. It was delicious. Thu, 20 Jun 2013 10:04:00 EST Good Foods Front and Center I have been trying to keep good foods on my desk waiting for me throughout the day. Everyone else has candy bowls, but I am trying to stick with my pieces of apple or banana. Wed, 19 Jun 2013 17:25:00 EST Good Foods Front and Center I have been trying to keep good foods on my desk waiting for me throughout the day. Everyone else has candy bowls, but I am trying to stick with my pieces of apple or banana. Wed, 19 Jun 2013 17:25:00 EST pumpkin yogurt I love Greek yogurt but can't get used to eating the plain variety. Recently while in the Amish Country in Pennsylvania I bought something called pumpkin butter (it doesn't contain butter -- it's more like a pumpkin pie filling) I add a tablespoon of this to my plain Greek yogurt and it's delicious. And the calorie count is no higher than if I were to eat the vanilla flavor. Sometimes I add a sprinkle of cinnamon. Wed, 19 Jun 2013 10:53:00 EST What a healthy meal is in my books I use whole wheat pasta and shaved parmesan cheese both healthy foods to create my veggie pasta bake which also has mushrooms, peas and courgettes in it. It is a very satisfying midday meal on a cold day with protein and serves of veggies for me. <em>248</em> . Wed, 19 Jun 2013 06:06:00 EST Measuring I went to the dollar store and loaded up on measuring cups. Probably spent about $10 total. What I did with those measuring cups and spoons is put them in each box of food. That way I don't have an option to not measure my food. The exact amount scoop is already in the box. It really has help me be able to fell confident that I can eat one portion and not go over. Tue, 18 Jun 2013 12:13:00 EST Popeye had it right! I sneak spinach into almost every meal. Just one cup of spinach has all of your recommended Vitamins A and K! I add it to a smoothie for breakfast and sneak it into almost all of my sauces and sides. Any salad is better with bright lovely, spinach! Mon, 17 Jun 2013 21:03:00 EST Homemade Trail Mix I make my own homemade trail mix with nuts and dried fruit like apricots, figs, cranberries, etc. I love to snack on it when I'm playing on the computer. Sat, 15 Jun 2013 17:33:00 EST Better Veggie Subs than Subway I have all my veggies cut up and ready to go in little bowls to make my veggie sub for lunch every day. On a whole wheat hoagie roll, I pile on cucumbers, tomato, onions, green pepper, lettuce, shredded carrots, banana peppers, and olives. I use spicy brown mustard and homemade vinegrette instead of mayo. Delicious ! Sat, 15 Jun 2013 17:20:00 EST SNEAKY COOK When I cook, I try to make more healthy meals than my husband. He is a meat and potatoes kinda guy. I slip grated veggies into pasta sauces. He will eat it without a work as long as he does not see me do it. LOL <em>291</em> Mon, 10 Jun 2013 12:29:00 EST Sweet tooth fix When I have a sweet tooth, and I know that a piece of fruit just won't get it (sometimes it does, sometimes it doesn't), my go-to snack is to melt 1 oz chocolate chips (30 chips) = 70 calories and stir in 1/3 oz (8) raw almonds = 49 calories. A total of 119 sweet, savory calories that always takes care of my sweet tooth or chocolate craving. Sun, 9 Jun 2013 18:58:00 EST Whole Grains I almost never eat white bread, white pasta or rice and prefer whole grains. A bit more difficult is eating the occasional cakes as they are generally made with white flour. Sun, 9 Jun 2013 18:04:00 EST Flaxseed I try to put ground flaxseed in at least one food item each day; yogurt, meatloaf, casseroles, soups. Sun, 9 Jun 2013 09:45:00 EST Know When I'm Finished Eating One of the simplest ways to curb overeating is to slow down, take 20 minutes to eat and then to resist picking at anything left on my plate, I cover it with a napkin. Out of sight, out of mind. It's one of the techniques I use most when eating out. I have found it to be very effective. Thu, 6 Jun 2013 17:23:00 EST Healthy Fats I've discovered the ultimate healthy fat - coconut peanut butter! So amazing and good for you too. Thu, 6 Jun 2013 13:29:00 EST Eating fish for health and weight loss I don't like fish due to my early childhood, but am learning it's necessary for my health and weight loss. I don't know how to pick quality fish, properly prepare it, cook it, and then know it's done, plus it stinks the house so badly. SO, whenever I eat out, I order fish - just not fried. The restaurant chef has been trained in food preparation and the odor stays there. I just eat and reap the results. Thu, 6 Jun 2013 09:27:00 EST Corn has SURPRISING Benefits! I LOVE corn! Fresh from the garden and especially on the cob, it is one of my favorite vegetables! But I did not know til reading The Doctors Book of Food Remedies by Selene Yeager and the Editors of Prevention Magazine that it can help lower cholestrol because it has a soluble fiber that binds with bile{ a cholestrol-type fluid created by our liver} and leaves our bodies as it is undigestible.Also because of the fiber it contains, it seems to help in fighting cancers such as lung cancer an... Thu, 6 Jun 2013 08:56:00 EST Tactic for a Sweet Tooth When I used to have a terrible sweet tooth I devised a plan to stop sabotaging my healthy eating with sweet treats that made me go over the calorie limit.<br><br>End of Day Reward was born. <br><br>Don't snack between meals on sweets or desserts, biscuits etc during the day, unless it's a healthy breakfast, i.e. porridge with jam/pancakes etc.<br><br>Instead, pre-plan 1 treat for the end of the day as a reward for keeping within your calorie range. Thu, 6 Jun 2013 07:35:00 EST Resize your tummy! A balloon starts out small - the more we fill it, the more it stretches. The more it stretches the more air it can hold.<br><br>Same goes for our stomach.<br><br>But here's the difference:<br><br>Once enlarged - a balloon can't be shaped back into its original size or smaller. Our stomachs CAN.<br><br>Your stomach can stretch with filling, and shrink with gradual reduction. Even if you eat a little less food each time, it is registered and your stomach shrinks ever so slighty in accordance... Thu, 6 Jun 2013 07:27:00 EST Nutrition Information With the downsizing of things, I've noticed that the SP nutrition isn't the same as the item currently. Frequently the serving size is smaller or the "recipe" for the food has changed dramatically. Double check online with the product to make sure of your counts. Tue, 4 Jun 2013 20:00:00 EST Plannig is the Key I plan my meals and add them to my tracker once a week, then I know what I am eating..NO guessing just eat the planned meal. If I am going out I check out the menus and then track what I plan again, no guessing so I am not tempted to eat other things, I rarely even look at the menu if I do this. The more I plan the better I am eating and can handle small challenges when they come up. Mon, 3 Jun 2013 15:09:00 EST nutri-bullet I use the nutri-bullet to get 5 servings of fruits and vege at, it makes a great meal when i don't have alot of calories to spend. Mon, 3 Jun 2013 11:48:00 EST SNEAKING IN VEGETABLES I TRY TO SNEAK IN MORE VEGETABLES WHENEVER POSSIBLE. FOR BREAKFAST, I HAVE 1/2 CUP OF EGG BEATERS SCRAMBLED WITH ONIONS, PEPPERS & MUSHROOMS; ADD 2 SLICES TURKEY BACON & ABOUT 1 OZ LOWFAT MOZZERELLA CHEESE. --BULK UP JUST ABOUT ANYTHING WITH VEGGIES; PEPPERS & ONIONS, IT WILL ADD TO THE AMOUNT OF FOOD YOU ARE EATING WITHOUT ADDING A LOT OF CALORIES. Sun, 2 Jun 2013 20:18:00 EST I track my caloric intake every day Tracking my food intake every day helps me make sure I don't go over my daily caloric goal or it helps me know how much I need to work out in order to make sure I burn enough calories to loose weight. Sun, 2 Jun 2013 18:15:00 EST A Way to Stop a Junk Food Binge When you feel like binging on junk food, It usually means your body is craving nutrients not really all that junk food food. Next time try to make a veggie juice in a juicer. Almost always works! Sun, 2 Jun 2013 16:17:00 EST You MUST keep track of your food I'm sure others have said this, but tracking your food is key to staying on track. I ate a meal out of my house for the first time in about 2 weeks. It was a sit down restaurant and I started thinking of excuses to have a burger and fries(and almost ordered a sprite) for almost 1100 calories(not even including soda)... Once I thought about having to log that in, I found something a lot healthier for only 550 calories and it came with vegetables! Thu, 30 May 2013 11:12:00 EST Vegetables I am not particularly fond of a lot of vegetables, so I grind them in the food processor and add to everything! At least a cup a day in my morning fruit smoothie kale and spinach are my favorites Wed, 29 May 2013 18:14:00 EST Cinnamon -a high fiber way to add flavor to yogurt and smoothies Just one teaspoon of cinnamon has about 5% of your daily fiber quota - it is a great choice for adding flavor and fiber to your morning yogurt, toast, or smoothie. Wed, 29 May 2013 13:38:00 EST Creamy Salad Dressing--with the GOOD fats! Sometimes creamy salad dressings are just better. But stop myself from reaching for the cesear or ranch dressing I just add a chopped egg and half an avocado, along with a simple balsamic vinaigrette. I put a plate on top of my bowl and shake or toss really well. The egg yolk and avocado add a creamy quality while supplying my body with the good fats and some protein! Yummy. Wed, 29 May 2013 13:29:00 EST Don't overdo cereal! Cereal portions are a lot smaller than the bowls we eat out of! When I have actually measured out the serving sizes, they are so small I end up deciding to double it--not like I need the calories! An easy fix is to pour the milk into the bowl first. The cereal seems to settle into an empty bowl, but if the milk is already there, the bowl appears more full, and that makes it easier to accept the portion size as a decent meal. Wed, 29 May 2013 11:15:00 EST Protein Eat a small amount of protein with each snack it will help you stay full longer. Fri, 24 May 2013 22:06:00 EST cooking cards If I find a recipe I like I put it on an over sized index card. I then add another recipe to the back of the card. I'm doing this so I can then take packing tape and very carefully lay it over the card. Takes about 3 strips on each side. Then even up the sides (not all the way to the edge of the paper) and walla a cooking card with two recipes that can be wiped off and used again. Fri, 24 May 2013 10:57:00 EST Healthy Ice Cream Take a frozen banana, one cup of another frozen fruit (example blueberries), blend them up in the blender. I then add a tblspoon of Garden of Life Raw Meal Chocolate Powder--and instant chocolate ice cream! Tue, 21 May 2013 23:58:00 EST groceries only shop the outside isles of the grocery store , that's where the real food is. <em>43</em> Tue, 21 May 2013 17:37:00 EST Herbal Tea If you don't like the taste of water and you don't want to use too many of those Crystal Light-type packs with artificial sweeteners, try herbal tea! Most have no calories and no caffeine, so you can count them towards your water intake. Plus, there are dozens if not hundreds of flavors to choose from! Tue, 21 May 2013 09:18:00 EST An Easy Whole Grain Switch When having Mexican food ask for or use corn tortillas instead of flour tortillas and you will save calories as well as get more whole grains. Mon, 20 May 2013 17:26:00 EST satisfying a snack attack After dinner if I want something sweet, I have Healthy Choice frozen yogurt. Better than ice cream and 100 calories for a pre measured cup. Sat, 18 May 2013 09:26:00 EST Lipton Green tea with super fruit Drink this tea during the day. It fills me up and tastes good without anything in it. It comes in many different flavors. Fri, 17 May 2013 03:57:00 EST Water Before Meals Before each meal drink a full glass of water or more if you can. It helps me feel full and reduces my urge to snack especially if I drink while I'm preparing a meal. Wed, 15 May 2013 14:43:00 EST Eat less meat & more veggies without knowing it! An easy way to save calories and get your vegetables without even knowing. Wed, 15 May 2013 13:59:00 EST Eat more fruits and veggies We used to be a family that for dinner we had a main course of meat, a veggie, and a carb side dish. Since beginning this I have discovered if I can cut back on my carb side dish and filling it up with fresh veggies, I feel so much better! I consume fewer calories, I get the vitamins and minerals that my body needs, and I feel healthier and get sick less! <br><br>Instead of the baked fries go for some baked broccoli or baked cauliflower! Instead of a granola bar for a snack go for an apple! Wed, 15 May 2013 12:45:00 EST Protein is important! I hadn't noticed until I started Spark People that I was eating next to no protein! I was tired and felt hungry all the time. It was a challenge to add enough protein to my diet to meet my minimum daily requirement, but once I did I've never felt better. I feel full longer, have more energy and stamina, and my body just seems to work better. Wed, 15 May 2013 12:05:00 EST soup I try to make a huge pot of homemade soup - my favorite is chicken white bean soup. I eat it fresh that night and freeze the rest in family portions so if I am running late or have nothing ready - I can just thaw this in warm water in minutes for a happy healthy dinner!!!! Wed, 15 May 2013 11:49:00 EST Hunger/satiety chart Use the hunger/satiety chart to evaluate at what hunger level to eat, when to stop eating. This really helped me realize that I was not eating enough at meals, which caused me to snack more often. Get full to the point of "pleasurably full." You'll eat fewer snacks! Wed, 15 May 2013 08:27:00 EST healthy snacks that fill you up I'm sure everyone has heard it before but this works! Every snack should include some carbs, some protein, and a little fat. My favorite is 5 celery sticks and 2 T of hummus. It really does help to fill you up between meals! <em>9</em> Wed, 15 May 2013 05:51:00 EST Whole Foods It's been an eye opener realising that by choosing whole foods you actually stay fuller for longer, not there yet but I am trying to make my food intake as less processed as can be or at least to know that it is made from honest ingredients and not a lot of e numbers. The so called low fat claims are ones to watch out for as well, how about that!? They are full of sugar or artificial stuff and that can't be good for you, right?! <em>189</em> Sun, 12 May 2013 13:53:00 EST Early indulgence For me, I try to put off my small indulgences to have with breakfast. If I am craving something sweet, I make myself wait until the following morning to indulge: "Ok... I will have one oreo cookie with my greek yogourt and raspberries." I find that this stops me from going crazy for the day, because I have a specific plan to indulge--and then most of the time when breakfast the next morning rolls around I no longer feel like indulging. Thu, 9 May 2013 09:45:00 EST Flavored Greek Yogurt without added sugar I love Greek yogurt, but find that the fruit flavored is extra sweet & am not real fond of the plain. If you smash some extra ripe berries to release the juice then mix in the plain yogurt, you have flavored yogurt that is slightly sweet plus you've added a bit of fiber to your snack. Yum!<br><br> <em>4</em> Tue, 7 May 2013 16:01:00 EST High Carbs & High Protein Combo for Breakfast Whenever I eat a breakfast with high carbs (20g+) AND high protein (15g+), it's much easier for me to stay in calorie range. I know that the idea of high carbs so early in the day can sound scary, but as a member of SP for almost four years, I can assure you that this combined with protein will shut hunger pangs DOWN. Tue, 7 May 2013 13:13:00 EST Fooducate yourself! I downloaded an app called Fooducate and I scan all my food and it rates it A through F! This has been very valuable in teaching me about how some "healthy" foods are actually just terrible for you! Mon, 6 May 2013 18:45:00 EST Keep fresh fruit around Buy fresh fruit and keep it in stock and in sight. I keep apples and bananas on the counter, and fresh berries and such at eye level in the fridge. Chances are, if it is in sight, you'll eat it. Sat, 4 May 2013 11:58:00 EST Grapefruit Before Breakfast Sat, 4 May 2013 05:44:00 EST never skip breakfast if you is like me who is always running low on time just make your breakfast at night then in the morning just heat it up and go. never skip breakfast because you are more than likely to over eat at lunch time. <em>4</em> Wed, 1 May 2013 23:19:00 EST Swap-orrtunity I love that word SWAPPORTUNITY for making choices.<br>For me, I am not cray aboout ice cream, but I do love it in the warmer months. So, I choose yogurt like Heavenly Hash vs.<br>regular ice cream. Quite frankly, I cannot tell much difference! <em>76</em> Mon, 29 Apr 2013 21:18:00 EST Water - keeping track I often lose track of how many cups of water I've had - was that my 5th or 6th? I put elastics on my LEFT wrist - 8 of them - Every time I have a cup of water I take an elastic off so I have so many LEFT on my wrist. It's an easy visual reminder.<br> Sun, 28 Apr 2013 09:47:00 EST A pinch of Cayenne, a dollop of Agave and Ice Water. A pinch of Cayenne Pepper, a dollop of Agave Sweetener and Ice Water. Drinking this keeps my digestive system in gear and it tastes like I am drinking something more than just water. <br> <em>274</em> Sun, 28 Apr 2013 01:56:00 EST No more processed foods! I shop the outer isles of the grocery store and stay away from pre-packaged foods. If it has more than a few ingredients, I stay away. This includes bread too! I don't even want it in my house. The healthier foods are the whole foods and nothing that comes pre-packaged as a meal. This includes those "diet frozen dinners", too! You know the ones. Those processed foods have so much sodium! So who the heck wants to retain water? Grill your own veggies and protein and enjoy non-processed food! ... Fri, 26 Apr 2013 19:19:00 EST Read even the Healthy Food ingredient lists, SNEAKY Food industry! Be sure to read all packaged food labels. The food industry is sneaky with the chemicals and word replacements. Soy and sugar replacements seem to be in everything!<br><br>Even the healthiest “packaged” foods can shock you. READ every label. The food industry can be SNEAKY!!<br><br><BR>/mypage_public_journal_individual.asp?<BR>blog_id=5336039<br><br>See what i mean in my blog!! Green Tea Antioxidant Natural but it has "STEVIA" in it! Unacceptable. Fri, 26 Apr 2013 11:04:00 EST Another lunch/snack tip I am often in my vehicle right at the time I get hungry. I have gotten good at planning my snacks, including protein, by using an insulated lunch bag. I usually pack a few bites of fruit, a low fat cheese stick, and even small pieces of cooked chicken. I make sure the chicken is cooked in smaller bits and can pick it up either with a plastic fork or cover my fingers with a small bit of plastic wrap. This makes it easy to grab if I am really "on the go". Oh and my lunch bag looks cute <... Fri, 26 Apr 2013 08:10:00 EST Eat Complex Carbs in the AM I don't like sweet foods early in the morning. I prefer salty foods. I heat a package of Quinoa and Brown Rice in the mircrowave, use 1 cup of it and chop up some leftover chicken into it, for a bowl of warm and savory for breakfast. My body uses the fuel for the morning and I don't hungry again until late afternoon. <em>481</em> Thu, 25 Apr 2013 14:09:00 EST Night time Cravings When lying in bed watching T.V. I often get the night time craving. To overcome my cravings I drink a large glass of water then go brush me teeth. Wed, 24 Apr 2013 14:17:00 EST Healthy Meat Being recently married it's important for us to eat together. Unfortunately my husband can eat whatever he wants and however much without gaining weight....or at least it seems that way. He also doesn't like to eat many veggies. We preplan our suppers together but just the meat. So we pick chicken breast, turkey burgers, venison, etc. and we just each have a different side. Mine is usually a vegetable while his is noodles, rice, French fries, etc. We can still eat together and I can be health... Tue, 23 Apr 2013 21:31:00 EST Use a lunch taker every day I bought a grab and go neoprene lunch taker to take to work. It keeps foods cool for four hours. I pack my lunch the night before and put the whole thing in the fridge. Now I do this even on days when I am not working, it encourages me to stick with my eating plan. Best of all, it keeps me out of the fridge and away from temptation.<br> <em>224</em> Sat, 20 Apr 2013 19:34:00 EST Offer an alternative Last week hubby brought home my fav ~ mini powdered donuts. I ate them (not all at once!) but when he next mentioned going to the store I asked for a pint of blueberries instead of the sweet, sugary donuts - about the same price but so much better! Thu, 18 Apr 2013 19:37:00 EST Groceries I do one big grocery shop every week and buy everything I think I need so then I am not tempted by additional trips to the store. Thu, 18 Apr 2013 09:34:00 EST Success Tip #1 The use of the cheat meal... Stop treating yourself with food. You are not a dog.. Don't derail all of your hard work by eating a meal that is going to leave you feeling disgusted during your next workout. Try eating half. Fri, 12 Apr 2013 13:49:00 EST Cutting out or down on ALCOHOL I was losing very slowly until I went alcohol free for 40 days. Weight came off much quicker then. Now I strive for balance. Drink alcohol only 2 days per week max. Amazing what this little change can do to speed up weight loss. Wed, 10 Apr 2013 13:35:00 EST Unwiches-cutting carbs Use romaine or leaf lettuce for a sandwich instead of bread. You save 80-100 calories Sun, 7 Apr 2013 14:06:00 EST Put a mirror on the refrigerator Studies prove that people are more likely to stay on track when "eyes are watching them." A mirror on the refrigerator, and one in the pantry, may subconsiously reduce snacking, sneaking or binging. PLUS, looking at yourself will remind you of your goals and help make that decision on whether you are going to snack or choose another option when you are not truly hungry. <br>Even better, put your "goal picture" BESIDE the mirror to remind you where you are heading. <em>204</em> Sun, 7 Apr 2013 12:43:00 EST Eating CLEAN Clean Eating has been the answer for me. I have finally started losing weight and getting my life under control!<br> <em>334</em> Thu, 4 Apr 2013 13:03:00 EST How to remember to drink water I always have a full glass of water next to me so I can make sure I drink my water all day long. I avoid buying empty calorie drinks. During my workout videos, I pause it every 15 minutes to drink a glass of water to stay hydrated. Also another idea I have done in the past especially for my kids, is to set an alarm clock for every hour or so to drink your water. After awhile you can skip setting the alarm, and you will swear you heard it anyways, and automatically grab your glass of water. Thu, 4 Apr 2013 11:57:00 EST Spice it up! Try adding fresh ginger and garlic to dishes instead of salt and oil. I use my garlic and ginger daily along with cinnamon, turmeric and other spices. Not only do they taste great, but they have super health promoting properties. Also, replace your salad dressing with salsa or just sprinkle some lemon juice on those greens. It's a great way to cut down excess fat. Thu, 4 Apr 2013 01:51:00 EST Grocery Shopping I stay away from those "bad" foods at the grocery store. I know if I don't buy them, then by the time I'm craving them, I'll be too lazy to go back to the store and get them. Sun, 31 Mar 2013 06:49:00 EST Overcome Cravings with Tea/Coffee I always experience a food craving after lunch. To keep myself busy and tasty,I make myself a cup of tea or coffee. When I have coffee I add a stevia sweetener and semi-skimmed milk. It saves me calories and I feel satisfied. Fri, 29 Mar 2013 12:20:00 EST Instead of ice cream Eat a sliced up fruit or fruits with yoghurt on top! <em>4</em> <em>9</em> Thu, 28 Mar 2013 22:15:00 EST Making Choices I sit down in the morning and plan my food for the day. I might enter something and discover it takes too large of a portion of my food calories, so I adjust my menu accordingly. Now I just need to do this before I go out to eat so don't have any more unpleasant surprises when I enter what I ate. Wed, 27 Mar 2013 22:31:00 EST CALORIES PLUS A BUDGET! Think of every day starting out with a budget of how many calories you have to spend for the day. If you get tempted to eat a cookie or something not good, consider it as debt that will be very costly plus interest! This tip has helped my mindset throughout the day and just like when you swipe a credit card and know the costly interest will come along with it; look at that cookie and ask...Is it REALLY worth it? <em>227</em> <br>No, it's not. Now get back to spending your calories (money) ... Wed, 27 Mar 2013 00:16:00 EST Tea Time When I'm done eating a meal I make myself a cup of tea. This is particularly helpful when I've eaten too fast and still feel hungry after I'm done. The time it takes for the water to boil, the tea to steep, and to drink the tea is perfect for allowing your stomach and brain to sync up the messages of satiety. Sun, 24 Mar 2013 10:28:00 EST Greek Dressing You can add creaminess to a salad by pureeing a cucumber and some Greek or plain yogurt together. Add a little olive oil for a healthy fat. If it is still a little thick add a splash of lowfat milk. Let this "rest" at least an hour. You may add herbs, as well, but with flavorful veg underneath you may not need any. Sun, 24 Mar 2013 09:23:00 EST Avoiding late afternoon treats at work ( From coworkers and clients) I have been asking myself a few questions. Are the extra calories worth it? Is this something I really want or should I find a healthy snack (which I usually have with me)? Why do you want it? Often the answers to these questions lead me to make healthier choices or limit what I decide to eat. Either way I do not have guilt and am able to work it into my eating plan. Sat, 23 Mar 2013 16:10:00 EST Sweet Craving Compromise- 25 Calories of Sweet! When I feel a sweet craving coming on, and I know I'm likely to eat much too much of something much too unhealthy, I compromise with a lollipop (or hard candy, if you prefer). My favorite brand is organic, all natural, has no corn syrup, and is flavored with fruit, so it's quite a bit healthier than a 'regular' corn syrup pop, and by the time I've finished it off 10-15 minutes later, the craving has passed/been satisfied, and I've only consumed 1 pop under 25 calories, instead of whatever els... Fri, 22 Mar 2013 23:56:00 EST Sweet tooth approaching Right when i began to feel a sweet tooth approaching I go straight to the fridge and grab a apple. A lot of the problem with eating bad and you know you shouldn't is because you sit there and keep thinking about it then your mind starts wondering around the kitchen seeing what you have that will trigger that urge to be intense. Instead of falling off the deep end get up right when you feel like you want something & grab you some fruit, Can't regret what you didn't do. GOOD LUCK! <br> <em>224... Fri, 22 Mar 2013 20:13:00 EST More vegetables I have through time cut down on salad dressing until now I don't use any at all. Vary your vegetables don't use the same ones everyday. Fri, 22 Mar 2013 10:52:00 EST Chicken prepared once helps all week I buy bulk fresh chicken and bake 1/3 of it right away (store in ziploc for quick access to add to salad or take as a main dish for lunches). The remaining 2/3 I use for meals later (see below) Sun, 17 Mar 2013 14:12:00 EST Easier access to good foods If I can't keep these foods out of my cupboards, I keep foods that I don't want to have easy access to (think chips, chocolate, etc) in plastic bags and bury them in the cupboards and back of the refrigerator. I also keep the good foods I want to munch on (veggies, fruit, nuts, etc) in the front of the fridge and cupboard. That way I'm organically creating healthy habits by making it hard to get the bad foods mindlessly. Thu, 14 Mar 2013 08:53:00 EST Reduce carb I am Asian( from India). We get carb mainly from rice. Now I measure my rice intake everyday and eat rice once a day and not more than 150 grams burn at least 400 cal. I lost 10 pounds in 3 weeks drink at least 3 liters of water everyday. Spark people motivate me I read articles from SP everyday happy to be a part of the team. way more to go planning to reduce 60 lbs so 50 more to go. Thu, 14 Mar 2013 08:24:00 EST Pre-cut or peeled fruits and veggies I am awful about not using veggies and fruits if I have to chop and peel them. I love the precut fresh fruits and veggies at the local health food store. They are a bit more expensive, but I also can buy smaller amounts and have tried new foods! <em>30</em> Tue, 12 Mar 2013 22:31:00 EST Lighten that salad Salads are a great addition for helping dieters, it keeps you full-feeling and you can add great nutrition to your diets. <br>Throw in some grape tomatoes, add fresh spinach (for the iron) and sprinkle craisins and nuts on it for texture and taste.<br>Most importantly, put your dressings in a ramekin on the side - dip your fork into it and take a bite. It really helps and you will notice how little dressing you really need on your salads! <em>30</em> Sun, 10 Mar 2013 15:37:00 EST Water Down Salad Dressings When there isn't a low calorie option available for salad dressings just add some water to the dressing. It coats the leaves nicely for less calories! Fri, 8 Mar 2013 16:25:00 EST what to drink on airplanes I travel a lot and normally get Ginger Ale to drink when they come around...I've switched for those times (most flights) when I want something to eat, or just something other than the water I bring on board. Now I ask for Bloody Mary mix on ice with a's free, and satisfies. The whole can is ony 70 calories and counts toward F&V servings! Sat, 2 Mar 2013 16:51:00 EST Go Eat! instead of sitting in my dorm room and munching on snacks all night i get up and go down to the dining hall after tracking the meal out that i want to get on my tracker <em>4</em> Thu, 28 Feb 2013 17:56:00 EST Yummy Low Calorie Dressing! I usually hate eating salad because most dressing have a lot of calories, and plain salad isnt very appetizing . My friend told me her dressing recipe : 1/2 an oz of water + 1/2 an oz of white vinegar + juice from half a lime + 1 tbsp of chicken bouillon<br><br>Just tried it for the 1st time, and it is actually really good! Wed, 27 Feb 2013 17:21:00 EST The S Diet This is a diet rolled into calories and food intake. This is how it seconds, no sweets, no snacks, <em>306</em> on all days that don't start with an S....On the S days you can do what you want...within reason. Wed, 27 Feb 2013 14:52:00 EST Shrink your Rolls with Sushi Rolls So, my new addiction is sushi rolls. Most are 200 calories or under and they are so yummy. At Wegman's I discovered the "Skinny" California roll. It is rolled with a rice noodle instead of rice so its only 100 calories a roll. "100 calories"!!! I eat two of them for dinner and its filling and only 200 calories for the whole meal. If you like sushi, you will loves these! Shhh, don't tell anyone my secret.... Tue, 26 Feb 2013 18:08:00 EST Portion Control I purchased plasticware that are 1 cup, .5 cup and .25 cup. I use those to measure out food and snacks for lunches. That way the measure is what I pack into my lunch bag! <em>9</em> <br><br>I've lost 40 pounds and have kept it off even through a back surgery this way! Sat, 23 Feb 2013 23:04:00 EST Prep Work If I spend an hour on the weekend washing and chopping fresh veggies, I'm so much more likely to choose them instead of a less healthy snack. Makes getting lunches together for work a snap, too. Sat, 23 Feb 2013 14:24:00 EST As many distractions as possible Plain and simple...... I find as many distractions as possible to get myself away from the kitchen and keeping busy. Talk to people I enjoy, work on a project that is involved, stay away from the house., in the good weather stay outside or anything at all that is enjoyable and keeps my mind off of eating! Fri, 15 Feb 2013 18:34:00 EST Getting in more fruit/veggies I love carbs and sometimes don't get enough fruit/veggies because I fill up on them. I started a new way of eating. I alternate between carbs & fruit/veggie choices. So for breakfast if I eat a carb like toast, then next thing I eat is a fruit like a banana. If I have a snack that is a carb like crackers, the next thing I eat is another fruit, etc. Thu, 14 Feb 2013 13:00:00 EST Eating healthy meals I cut out the carbohydrates from my diet. I stopped eating pasta, rice, bread, and potatoes. My diet consist of meat and vegetables for lunch; and fruit for dinner. For a snack I will eat a handfull of nuts. For breakfast I will alternate between a breakfast sandwhich or oatmeal. By changing my diet and eating more fruits and vegetables daily I have lost 24 pounds so far. I used to be on insulin shots. Once I changed my eating habits my doctor took me off of the insulin. Wed, 13 Feb 2013 17:14:00 EST Dark chocolate squares I buy a big bar of dark chocolate and then break it up into 100 calorie portions, and wrap each piece individually in foil. This way I know there is chocolate in the house, so I don't have to panic and buy something at the store. And the chocolate is so intense that I never need more than one piece--I am so satisfied by just one! Sun, 10 Feb 2013 21:10:00 EST Kicking the sweet tooth READ the ingredients list carefully. If sugar is within the first 5 stay away, we do allow organic cane sugar at times, it can be hard to get completely away from. We still have the occasional treat (dark chocolate, gelato, yogurt) but not everyday. Sun, 10 Feb 2013 18:54:00 EST Mix it half and half! Too often we get caught up in all-or-nothing. If you want to make things healthier, mix them half and half! Can't stand the taste of whole wheat pasta? Mix it with half a serving of regular pasta! Want to cut the calories on your soda, don't like diet? Mix it half with diet! It's a great way to wean yourself off of unhealthy versions of things and get used to healthier ones! Sun, 10 Feb 2013 17:29:00 EST Drink More Water I bought 2 small cups that hold exactly 8 ounces of water! For some reason I find it easier to drink 8 small cups than make myself drink a huge water bottle! It breaks the water up into little servings and since I am always pouring it fresh each time, the water is cold! :) Sun, 10 Feb 2013 15:06:00 EST Plan ahead when going out to dinner. I always review menues online before we go out to eat, that way I can plan ahead what I'll order. Once we're at the restaurant, I always order first so I won't be tempted by what others order. Sun, 10 Feb 2013 12:24:00 EST Air Popcorn I bought a hot air popcorn maker and pop white kernel popcorn. It has a nutty flavor and I don't need flavorings during the day when I just want something to crunch on (and I'm tired of celery) <br><br>Pop in the am and bring to work - still tastes freshly popped! Sun, 10 Feb 2013 11:44:00 EST I never tell myself or anyone else I can't have a certain food. I have noticed throughout all the "diets" I've tried over the years that once I'm told I can't have something that's all I want. I have never shed as much weight as I have with Sparkpeople. I'm at 70# now. And by getting to know myself much better and how my cravings seem to work I've learned to never tell anyone I can't eat a certain food and I never tell myself that mentally either. Instead I think of the weight I've shed and the great amount of work and effort it took and 9.5/10 x I pas... Sun, 10 Feb 2013 01:36:00 EST Make your "meat dish" mostly veggies I have a hard time eating veggies, but I've found that many meat dishes can be "cut" with them! Tuna salad, ground beef, even burgers. When you make them, put in more cut up veggies, like celery. The veggies tend to take on the flavor of the spices you are cooking your met in! You save calories and fat by cutting down on the meat, but you don't sacrifice the flavor at all. One "meat dish" serving can then also include a full serving of veggies! Fri, 8 Feb 2013 17:39:00 EST Fruity breakfast Add chopped fruit to your wholewheat cereal for a yummy breakfast and at the same time satisfy one of your five-a-day <em>30</em> Thu, 7 Feb 2013 12:34:00 EST Sharing a Meal Whenever my family and I go to a restaurant, my husband and I both order a healthy meal and then split it with our young children. That way we save money and calories! Thu, 7 Feb 2013 11:11:00 EST Tracking what you buy When I grocery shop, I take a list and then on a separate paper track the cost of everything I put in my cart. By taking the time to write down the cost of each item and keep a running total, not only do I save money, but I also am way less likely to throw those impulse buys in. No more "But they said they wanted to be eaten" cookies or gummi bears. Tue, 5 Feb 2013 14:56:00 EST Making Oatmeal Interesting I'm a big oatmeal fan. In face, I am happy to eat whole grain, natural oatmeal for breakfast almost every day. I vary the taste by adding fresh fruit before I cook it (an apple, a pear, a banana, or a handful of cranberries) and pop the whole bowl in the micro-wave. It's a comforting, healthy, and filling breakfast. Tue, 5 Feb 2013 10:44:00 EST Ready Lunches Use reusable, 3 compartment lunch containers to pre-make a weeks worth of lunches. First develop your lunch menus and shop for ingredients. Then, weigh, measure and calculate for the entire meal, filling compartments as you go. When finished, put the name and calorie count on a blank address label on the top. Write down the contents so you can repeat these meals and save in a binder. I try to keep my calorie count between 350 and 400 for this meal, focusing on high protein and lots of fiber. Mon, 4 Feb 2013 18:46:00 EST pop troubles? Having trouble dropping pop cold turkey? I deffinetly did so i gradually stepped down the sweetness until I was drinking just water. The next time you go for a can of pop, pour a glass of water and use some of that Mio drink flavour or Crystal light. Make it as sweet as you want then gradually add less and less until your drinking just straight water. Sun, 3 Feb 2013 22:06:00 EST Carrots & Hummus One of my favorite great tasting, healthy snacks is baby carrots with hummus. There are so many different flavors out there, my treat to myself is to try a new one with each trip to the grocery store! Fri, 1 Feb 2013 21:16:00 EST Lowering Blood Pressure I have lowered my blood pressure in the past 5 months by eating low sodium. I used to take 5 prescription medications a day, now I just take one for blood pressure. I have taken meds for over 30 years and was even slim when I started having HBP problems!<br>After having problems and even landing in the hospital with 220/110, I learned more about a low sodium diet and started. At first I was drastic, only up to 500 mg a day of sodium. Now I eat about 1,000 mg. Fri, 1 Feb 2013 09:44:00 EST Track EVERYTHING! Even if it's just a bite or a taste, track everything that goes into your mouth. Better decisions come from accurate information. If you know what you're actually eating, you can evaluate it realistically and make necessary changes. Wed, 30 Jan 2013 00:49:00 EST Eat Sweet Potatoes - Great Filling Low Cal Snack! Bake 2 sweet potatoes for about 1 hour at 400, wrapped in foil. Eat 1/4 - 1/2 (162 cal) for a Very filling delicious snack. Will keep you full and satisfied for hours - really. Give it a try <em>367</em> Tue, 29 Jan 2013 14:11:00 EST Delegate Shopping To Dad/Husband I write a detailed and healthy list and my husband does the shopping. He like shopping and gets to buy the unhealthy foods on his own list. We compromise and he's gotten much better about his food choices since I started my SP diet. <em>386</em> Tue, 29 Jan 2013 12:20:00 EST A sweet tooth fix Frozen mixed berries mixed with skim milk and a sprinkling of grapnuts and stevia. Mon, 28 Jan 2013 19:00:00 EST Very Warm or Hot Water I work in a Hospital as a secretary, and I am always cold. I find that if I fill my cup with water that is just cool enough to swallow with out burning my mouth, it is easier to get my water in while at work. Sun, 27 Jan 2013 19:08:00 EST Kitchen-sink Veggie Stew To get in lots of good veggies every day, make a soup or stew on the weekend to eat at lunch or dinnertime during the week. Be sure to throw in a green (spinach?) a can of beans for (fiber and protein) onions and possibly garlic, mushrooms, and a variety of colorful veggies. Use different spices to change up the taste. Sun, 27 Jan 2013 06:43:00 EST Detox Toxins that Slam Down Metabolic Efficiency Address the poly-systemic nature of obesity+related disease thru the following detox protocols:<br>* Eat BLOOD TYPE compatible foods and scrub LECTINS that turn on genetic markers for obesity+premature aging<br>* Integrate the Systemic Candidiasis Cleanse Dietary Recommendations<br>*Detox heavy metals, chemicals and radiation from dental restorations<br>*Clear emotional trauma with Flower Essence protocols to support clearing not only PTSD but also to assist with physical healing. <br> Sat, 26 Jan 2013 15:23:00 EST Fresh Lettuce If you like crunchy, fresh lettuce that will keep in your refrigerator for at least 1 week, try this tip. Buy you a Foodsaver from Costco, buy a dozen wide mouth mason jars from Walmart, and order a wide mouth sealer from Foodsaver (about $8.00) I like to buy Romain Lettuce in bulk, chop it into bite size, wash and spin, pack in jars and seal. The lettuce will stay dry, and super crunchy. A money saver and a super easy way to make a wonderful salad. Fri, 25 Jan 2013 23:30:00 EST non-processed snacks popcorn, sunflower seeds, dried cherries, apples bananas, oranges, pineapple, raw carrots, raw cauliflower, celery, hard boiled egg, natural peanut butter, berries, nuts. All that with no preservatives, dies, chemicals. Thu, 24 Jan 2013 20:13:00 EST Plan Ahead When I can I pack a breakfast, lunch AND dinner plus a snack the day before to keep me on track! It really helps- although I can't do it that often. Thu, 24 Jan 2013 19:41:00 EST Order Fruit or salad instead of fries When things get busy during the week and it gets really late before we can eat, fast food is always the final meal of the day. Most fast food joints have fruit options or salads as side items now, so I always order that instead of french fries to keep 400 calories off my menu. Thu, 24 Jan 2013 13:51:00 EST Getting in 5 fruits/veggies a day I buy a bag of carrots and bring to work so everyday I can munch on some during lunch. I also bring in an orange & banana everyday. I have the banana as my mid morning snack and the orange at lunch. I also have a veggie at lunch and always a veggie at dinner. If I miss a fruit/veggie during lunch I just add an extra at dinner. This has really kept me away from unhealthy snacking and too many carbs. <em>30</em> Thu, 24 Jan 2013 12:41:00 EST Healthy Lunches/snacks When I get home from grocery, I chop up all my ingredients for salads or wraps and put into single size airtight containers. So when I grab for lunches, everything is ready to pack and I just choose what I want. <br>I do this with lettuce, cabbage, broccoli, carrots (for salad or sticks for a snack), celery, eggs, cheese and turkey. I have found out, not to do more than one cucumber at a time, they are too watery, everything else will keep for the week Thu, 24 Jan 2013 10:10:00 EST Healthy high fibre substitutions In any recipe that calls for bread crumbs or cracker crumbs, I substitute oat bran, ground oatmeal or quinoa and get superior results with high fibre and great texture and taste. This method also keeps recipes "cleaner" and saves unnecessary processing. Tue, 22 Jan 2013 13:08:00 EST Veg Soup I make a veg soup each week that has very low carbs , ie no potato, corn, rice...and meat. Then eating it is almost free of calories. <br><br>I add the protein separately to make it a meal, like half a chicken sausage, some lowfat yogurt or half a cup of beans. <br><br>Then if I want seconds I am back to just the veg soup. Raw celery snd carrots add the crunch of a cracker. Tue, 22 Jan 2013 09:24:00 EST Buy your own dessert If eating out and you know someone else is going to be picking up the check, I'd advise you to eat healthily and normally like you usually would. Save the dessert for the end and pay for it yourself. This delay will make you think twice as to whether its worth the money and additional calories. You may find you can get along without it. :) Sat, 19 Jan 2013 18:40:00 EST Eat out of Measuring Cups I measure my foods and then eat them straight out of the measuring cup. This way, I know exactly how much of something I'm eating, and I don't have as many dishes to wash. Fri, 18 Jan 2013 11:32:00 EST Ground Flax Seed I sprinkle ground flax seed like pepper to add vitamins and fiber. GFS is also a staple in my baked goods as I substitute no less than 1/4 cup in most recipes, especially cookies. Wed, 16 Jan 2013 06:06:00 EST Switch It Up! I have a busy lifestyle (don't we all), and my days begin and end at different times depending on the day of the week. So, I eat "breakfast" (an apple and an egg, or a banana and cheese, etc.) any time of the day that is most hectic. I'll eat my dinner in the morning (a fully cooked dinner!) in the am if I'm home early that day. Switching it up really works for me! <em>334</em> Tue, 15 Jan 2013 12:28:00 EST Coconut oil My secret is coconut oil. I use virgin unrefined coconut oil in everything and I mean everything. It is a moisturizer, It is great in hair and It is amazing to eat. I absolutely love it. I have been telling people I don't even know how great it makes me feel. I put a spoon full of it in my coffee every morning and it makes my coffee taste delicious. I recommend everyone read about its benefits and try it. I promise you will love the outcome. Tue, 15 Jan 2013 09:38:00 EST Getting more potassium in diet... 1 tablespoon of powdered parsley is very few calories but has about the same amount of potassium as a banana!<br><br>I am looking for low calorie foods with potassium so share others with me, please. Mon, 14 Jan 2013 07:23:00 EST Always eat before you shop! I always find that if I go to the store on an empty stomach, I'm waaay more likely to pick up my favorite binge foods and plop them in my cart. Eat a healthy snack or meal prior to shopping and you'll be more motivated to make smart decisions. Sun, 13 Jan 2013 11:36:00 EST Staying Satisfied Drink 1 to 2 cups of water before meals if I am exceptionally hungry.<br>(Also, I send my husband to the grocery store for me, if I think I will be tempted to cheat) Sat, 12 Jan 2013 16:31:00 EST Food Facts Knowledge Making smart choices Sat, 12 Jan 2013 15:50:00 EST Meal planing I try to making sure i plan out what ill eat for the day and when i plan on eating. If i ever feel the need to eat in between meals i evaluate how hungry i am by thinking "Would I eat a vegetable right now?" and if yes then go for the vegetable. I also make sure on my "cheat" days i count in the calories from that meal Sat, 12 Jan 2013 09:55:00 EST When I crave a big meal... When I'm craving a big meal I make sure I have tacos for dinner. Old El Paso Corn Crunchy Tacos = 3 hard shells for 1 serving. With only 150 calories per serving. Just make sure you fill it with good stuff. Mine usually always had kale + meat or fake meat. Thu, 10 Jan 2013 21:32:00 EST Start your day with breakfast - then eat often & thoughtfully through the day For 50 years I did not believe in breakfast and I got extremely hungry every afternoon and often binged. Oatmeal with fruit every day for breakfast is so simple and has changed my life.<br> Thu, 10 Jan 2013 17:26:00 EST It's whole wheat? I use whole wheat pastry flour instead of AP flour. You can't even tell the difference. Makes everything whole grain without the heaviness of regular whole wheat flour. Thu, 10 Jan 2013 11:24:00 EST Enriched wheat or Sprouted grains Started using rice flour instead of enriched flour, avoiding anything that say enriched wheat. Planning my meals for a week. More fruits and vegetables. Making small packages with vegetables and snacks readily available to snack on. Reading labels on foods. Eat 3 medium size meals and 3 small meals to maintain blood sugar levels. No spikes Wed, 9 Jan 2013 23:20:00 EST Eat all your vegetables first I'm not a big fan of vegetables, but I found if I eat all the vegetables before I eat the meats or fruit, I feel full and not deprived of the good stuff. Wed, 9 Jan 2013 14:39:00 EST Saving dough @ the grocery store! Shop early . . . many meat items and produce items are discounted as they have to be sold that day. The meats . . . if you're not going to use them right away, freeze them. Wed, 9 Jan 2013 13:54:00 EST