Portion Control Made Easier

Practicing portion control is probably one of the hardest things to do whether you're dieting or trying to maintain your weight. Especially when dining out, restaurants tend to give fairly large portions especially when it's pasta. Whole grain or whole wheat pasta is healthy when it's cooked properly - but a large portion is too much! Pasta dishes should be served as a side dish versus being the center of the entire meal. There are two things that I recommend: - 1) Use a smaller plate at home. When you're dining out, ask the waiter to bring you a "take home" box and immediately remove half of your meal. This will help you overcome the temptation of eating too much. - 2) Each … [Read more...]

Healthier Cooking Methods

Previously we discussed Alternative Methods of Cooking. I was asked to expand on that so we'll discuss some additional healthier cooking methods. Healthy Cooking Substitutes - Marinating foods adds flavor and helps tenderize meats. Instead of buying prepackaged mixes, make up your own using fresh spices and herbs. - When you bake goods, use whole grain or whole wheat flour. These are much healthier than processed white flour. - When you're baking a cake, brownies etc., replace the oil with pure apple sauce. Apple sauce will give it the moisture that it needs and it won't change the flavor of your baked goods, and you're cutting calories and fat. - Think high fiber … [Read more...]

Eating Breakfast – The Most Important Meal of the Day

You've heard it before - eating breakfast is the most important meal of the day! Why so important? First it gives you energy. Especially if you're working out. You should always eat something a little while before working out. Secondly, it helps control your appetite. If you starve yourself until lunch chances are you're going to over-eat on foods that aren't as nutritional. Most people pass up breakfast because they don't want to take the time to cool. But in today's world - you don't have to cook a huge breakfast! There are many breakfast cereals that are nutritionally balanced and not loaded with sugar. They're also high fiber which helps you feel full longer. Some of … [Read more...]

Denise Austin Thai Food Recipe

Thai food is delicious! However it's also high in calories. The coconut chicken soup is over 200 calories and an iced coffee is over 170 calories. I have a recipe from Denise Austin that you'll love if you love Thai Food! Broiled Beef Slices With Bangkok Salad Ingredients - 12 ounces lean boneless beef top round steak, trimmed of all visible fat - 1/2 tsp. crushed red-pepper flakes, divided - 1/8 tsp. salt - 3 tbsp. fresh lime juice - 2 tablespoons fish sauce (sold in the international foods aisle) - 2 tbsp. olive or canola oil - 1 tbsp. sugar - 1 garlic clove, crushed through a press - 6 cups shredded red and green leaf lettuce, romaine, or mixed greens … [Read more...]

Knowing What To Do For Successful Weight Loss

Most people really do know what is required in order to lose weight, but most people don't do what is required. Knowing how to lose weight and actually doing it are completely different. I've incorporated 4 powerful techniques into my lifestyle that have helped me lose weight and keep it off and I am going to share them with you in hopes that they’ll be helpful to you as well. 1) Create A Contract/Covenant With Yourself Make your health a priority. Outline clearly your weight loss goals. Determine how you're going to do it – food choices and exercise options. Write down your specific long-term and short-term goals. Be sure to include a non-food reward for both short-term … [Read more...]

Eat At The Right Time

Eat the right foods at the right time of day and you'll be assured of successful weight loss. The body processes proteins, carbohydrates, fruits and vegetables each in a different way, so it makes a significant impact on your weight if you eat the right foods during the right time during the day. Proteins and healthy fats are best eaten for breakfast so your body has an excellent source of energy to start your day. Lunch can still consist of lean protein, but be sure to add fruits and/or vegetables too. Dinner is best eaten prior to 7PM so your body has a chance to process your food before you go to bed. Otherwise you're setting yourself up for weight gain. Opt for smaller … [Read more...]

Successful Weight Loss – Trick Your Mind

Successful weight loss is really about changing your mind or tricking your mind in some ways. Don R. Powell, the President of the American Institute for Preventive Medicine, has stated that a lot of the eating we do is psychologically based. Is it really possible to trick your mind into helping you lose weight? Absolutely. For example, smaller portions of food on a smaller plate tricks your mind into thinking you are getting a lot of food instead of feeling deprived. You will find that you're more satisfied over time if you eat from smaller bowls and plates and drink from smaller cups. Try this technique for a few months and see if you’re not eating less, but feeling satisfied at … [Read more...]

Avoid Fad Diets and Magic Pills

Fad diets are one of the reasons that so many people are overweight and tend to stay that way after a while because they just don’t believe that true weight loss is possible. Fad diets purport to help you lose weight by eliminating certain foods from your diet. All these diets really do is deprive the body of essential nutrients it requires to function properly and to maintain healthy weight loss. While you may see some results at first with fad diets, the changes won’t be long lasting. In fact, you may gain back more weight than you lost very quickly. The key to healthy and permanent weight loss is to eat a balanced diet of vegetables, complex carbohydrates, lean protein, and … [Read more...]

Eating Healthy – Grocery Shopping With Colors In Mind

Eating healthy and grocery shopping can definitely be a tempting chore! You can have victory over the grocery store! What do I mean by that? Always have a list in hand when you visit the grocery store. Eat a healthy snack before you go too so you're not as tempted by the wonderful scents and sights in the store. Stick to your list. The key to grocery shopping with the goal of buying healthy foods and losing weight is to fill your grocery cart with healthy foods rather than junky foods. Don't bring the unhealthy junk food into the house in the first place and you won’t eat them! Shop the perimeter of the store with color in mind. A rainbow of colorful foods in your cart means … [Read more...]

Successful Weight Loss Tips – Adopt The Right Attitude

Adopt The Right Attitude Remember the mini-goals mentioned before? Develop the right attitude toward weight loss and you'll have another powerful tool for achieving your ultimate goal of losing weight and keeping it off for good. Most of us like to focus on the outcome, or try to imagine what we'll look like after the 20 or 40 pounds comes off of our body. However, if you focus instead on the process of arriving at your goal, you'll be much more motivated to stick with your plan. For example, make a mini-goal of including 15 minutes of cardio activity a day and perhaps three days a week of strength training or stretching and you'll get excited when you achieve these smaller … [Read more...]