Bad eating habits are harder to loose, than good habits are easier to start. (I know, read that sentence again).
1. When you pace your eating, your brain has time to register fullness and inform yourself to stop eating.
2. 2. Try cleaning out the environments (office, home, car) that house your problem snacks ( ice cream, candy, Doritoes…whatever your weakness is). Then in a time of weakness, you can make better choices.
3. 3. If you want to reach for your “problem food”;
A) drink a large glass of water
B) take a short walk
If neither strategy work to remove your craving, portion out a small bit of your craving food and put/or throw out the rest. This is hard for a lot of people but it can help you manage a bad habit or trigger food. I had to do this right after Easter with jelly beans. I know my weaknesses.
*4. Treat veggies as the star of your plate. They should cover at least ½ of your plate. Sparkle hem up by cooking them in low salt chicken stock or boullion, or by adding spices or vinegars. You can also add butter flavor with out the calories with I Cant Believe Its Not Butter spray, or use a tablespoon extra virgin olive oil or sunflower oil to add some healthy fats to your daily food plan. Add a palm size portion of high quality protein. Enjoy the meal and power up your soul!
4/5/10- Workout:
Recumbent bike- 30 minutes
Strength train- chest/triceps/abs
dumbbell flye on stability ball- 20 lb
triceps kickback on Bosu- 10 lb
flat-bench E-Z bar press- 29 lb + bar
reverse crunch push up on stability ball
rotary twist- 2 tubes clased in door
jackknife flyes- 8 lb
4/5/10- Food Diary:
Breakfast-
1/2 egg whites, 1/2 cup onions, zucchini, 3 cherry tomatoes (120 cal)
Whole wheat toast, 1 tbls no-sugar added jam (80 cal)
A.M. Snack-
1 cup oatmeal (150 cal)
Lunch-
3 3/8 oz. scallops (84 cal)
Salad- 2 cups organic spinach, 1/2 red sweet pepper,1/3 cup spaghetti squash, 1/2 red pepper, 1 tbls sunflower seeds (70 cal)
P.M. Snack-
carb master yogurt (80 cal)
cookie ( 100 cal)
grapefruit ( 40 cal)
Dinner-
4 3/4 oz chicken marsala (320 cal)
1/8 cup brussel sprouts, 4 asparagus, 1/2 cup brocolli (45 cal)
Dessert-
apple, 3 tbls fat free carmel (177 cal)
TOTAL CALORIES- 1234
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