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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!
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!
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!
This is a great trick to use during the holidays!
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.
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.
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! :)
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.
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.