Healthy Dieting Articles
Meal Planning: Losing Weight and Keeping it Off!
Meal Planning is one of the most important things you can do to lose weight and keep the weight off! Ensuring your meals are calorie-controlled yet nutritionally balanced with all the needed protein, fiber and nutrition, is what Diet-to-Go is all about. But what happens when you don’t have a Diet-to-Go meal? To be truly successful with long-term weight loss, mastering meal planning is key.
Consider all the places you eat: home, restaurants, at friends’ houses, maybe even your car? Opportunities to thwart healthy eating are everywhere! But if you take the time to plan ahead you’ll be better able to handle the situation and won’t succumb to last minute temptations or the (perceived) exhaustion of planning out a meal.
Meal planning may seem like a daunting task but consider the benefits.
Benefits of Planning Your Meals in Advance
You will eat out less (and save money).
You will actually use the groceries you buy so again you’ll be saving money. (Think about how many times you bought lettuce or broccoli, stored it in the fridge, only to completely forget to use it before it went bad.)
You will ensure you eat a healthy variety of foods.
You can avoid that lingering question of “what to have for dinner.”
Less stress, no pointless staring at the fridge and cupboards "What the heck am I going to eat?"
Fewer trips to the grocery store, which also saves you money in gas and time. Plus, fewer opportunities for impulse purchases.
Oh and you’ll LOSE WEIGHT! Your meals will be nutritionally balanced so you’ll be getting all the nutrition you need without a lot of extra calories.
Planning healthy meals takes time, but the effort definitely pays off.Tip: Try planning out all your meals for the week on a Sunday afternoon or another day/time when you don’t feel rushed or exhausted. By planning out the entire week in advance you will ultimately save yourself time and energy.
Getting Started with Meal Planning
To start, make a list of your favorite meals for breakfast, lunch and dinner as well as your favorite snacks. If you find yourself running out of meal or snack ideas, there are tons of great online resources, some of the best include:http://www.cookinglight.com/http://allrecipes.com/Recipes/healthy-recipes/low-calorie/main.aspx
Diet-to-Go also has some great recipes available online:http://diettogo.com/blog/recipes
Also, you might want to invest in a couple of healthy cookbooks: they’re good to have in your library and since you'll be planning many healthy meals, you’ll want/need lots of ideas. Some good healthy eating cookbooks include:The Vegetable Dishes I Can't Live WithoutThe World's Healthiest Foods, Essential Guide for the Healthiest Way of EatingMoosewood Restaurant Cooks at Home: Fast and Easy Recipes for Any Day
For more ideas, go to Amazon.com and search “healthy cookbooks” there are tons.
Meal Planning: Don’t Forget Snacks
Good meal planning includes arranging for snacks too. Think of all the places where you might grab a snack (such as in the car or at your desk at work). You need to plan for these times and make sure you have nutritious, low calorie snacks available so you won’t be tempted by the vending machine or the fast food drive-thru window.Good snack ideas:
Grab-and-go fruits such as apples, pears, bananas or grapes.
Washed and chopped fresh vegetables like celery and cucumbers or carrot sticks.
Raw nuts (just be sure to measure out how many you eat; while nuts are a good food choice, they also pack a lot of calories per ounce).
Low fat cheese sticks.
Rice crackers.
Once you’ve planned out and written down all your meals and snacks for the week, make your grocery list. It's always important to go to the store with an actual list. You can create a new one each week, (there are plenty of good shopping apps available too) or you could print out something like this, make copies and use it each shopping trip:
Other Meal Planning Tips
Be sure to re-stock your cabinets and fridge with healthy options on a fairly regular basis. You don't want to find yourself without a particular item that is crucial to your meal. Also, don’t forget about your office cabinet or car glove box. Be sure you stock these places with healthy shelf-stable treats. You will find it easier to make better choices when you have a good variety of nutritious foods available in ALL the places where you eat.
Once you get your groceries, do what you can ahead of time. Try to make a couple of meals to freeze for busy nights or just make extra and freeze half.Wash and prep vegetables and fruits when you get them home and put them in see-through containers in your fridge so you won’t forget about them.
Remember to have fun and keep it flexible. There are so many benefits to meal planning, especially giving you more time, money and energy to do the things you really want and need to do!
Ways to Sneak in Exercise Every Day
Life is busy. You barely have time to pick up your Diet-to-Go meals in between running errands, work and well, just life. If the thought of exercising on top of it all is just too much, don’t fret. There are easy ways to sneak in exercise every day. And the good news is, you don’t have to spend hours at the gym or run 10 miles a day to reap the benefits of exercising. You just need to make it a part of your life. And with a little planning and some creativity, you can sneak in exercise every day.
Why Exercise? And How Much?
With all of life’s other demands, exercise often gets shoved down the priority lost. But it shouldn’t be. Exercising is critical: for your health, for your energy level and your sanity. The guidelines about how much exercise you need vary depending on whether you are looking to lose weight or if you just want to maintain a healthy weight. But the general rule of thumb is to strive for at least 30 minutes of physical activity a day.
You don’t have to do it all at once! You can spread your exercise throughout the day. And as long as you're doing the activity at a moderate or vigorous effort for at least 10 minutes at a time, you are still get all the wonderful benefits of regular exercise.
Ways to Sneak in Exercise Every Day
Get up 30 minutes earlier. While you may curse your alarm when it first goes off, it'll be worth it. You’ll have more energy and a better attitude after exercising than if you had slept in. Plus, no matter how stressful or full your day becomes, if you exercise first thing in the morning, you get it over with and it'll be one fewer thing on your to do list. Just be sure to go to bed a little earlier, you don't want to short change your sleep.
Park far away from the door. You’ve probably already heard this suggestion before and just ignored it, because, really what good would a few extra steps do? Not much if you only do it once. But try it for a week, for every place you go; it really does add up. Still not convinced? Get a pedometer and track it, you'll be surprised at how little changes can quickly add up and get you to that ideal of 10,000 steps a day.
Take the stairs whenever you can. Similar to "parking far away," taking the stairs is advice that has been around forever. And for good reason, every little step makes a difference. Start slow, taking the stairs once a day instead of the elevator and before you know it, you may find yourself shunning the elevator altogether.
Don’t be so efficient around the house. Instead of grabbing the laundry, the mail and the groceries all in one trip, take several. Sure it may take a few extra minutes, but every trip up/down the stairs or from one part of the house to another is an opportunity to burn a few extra calories and get your body moving.
Make chores count. Mop the floor, scrub the bathtub or do other housework at a pace fast enough to get your heart pumping. If you need a little extra motivation, blast some fun, fast music, it'll make the work seem less like work. Yard work counts, too. Mowing the lawn with a push mower is a great way to burn calories. Raking strengthens your arms and back, and digging works your arms and legs. Stick your earphones in and lose yourself in the music.
Make it social. By joining a dance club, hiking group, softball team or golf league (whatever interests you) will make exercise seem less like exercise. It will just be a fun activity and the exercise will just be a "sneaky" bonus.
The trick is to be creative. As you go through your day, think of all the subtle ways you can include exercise: get up and deliver a message instead of using email or while watching TV use every commercial as an opportunity to do some abdominal crunches or push ups. True, none of these are huge calorie burners, but they are great ways to sneak in exercise. And remember that over time all that "sneaking" adds up.
Fiber: Effective Weight Loss Weapon
We can't digest it, and it passes through our system without adding any nutritional benefits, but we still need it! We're talking fiber. Fiber is one of the most effective weight loss weapons out there. And chances are, you’re probably not getting enough.
What exactly is fiber?
Fiber is the part of plant-based foods that our bodies can't digest. There are two types of fiber: soluble and insoluble.Soluble fiber dissolves in water and binds with fatty acids. When this happens, it slows the digestion process so blood sugars are released more slowly into the body. This type of fiber helps to lower LDL, the (bad) cholesterol, and regulate blood sugar levels. Some examples include: oats, peas, beans, apples, citrus fruits and carrots.Insoluble fiber does not break down in our bodies. Insoluble fiber helps control the pH levels in our intestines and helps to move waste through our digestive system, which helps to prevent constipation and keep us regular. Some examples include: whole-wheat flour, wheat bran, nuts and many vegetables.
How does fiber help with weight loss?
Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. For example, due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed. Getting our fiber from natural foods is ideal, but if needed, supplements can be used. Just be careful, read the ingredients and don’t go overboard.Some good examples of fiber-rich foods include:
• wild rice, brown rice
• whole wheat
• oatmeal
• whole oats
• barley
• whole rye
• bulgur
• beans
• spinach
• red cabbage
• carrots
• baked potato with skin
• apples
Keep in Mind
Adding more fiber to your diet will likely help you lose weight and improve your health, but do it gradually. Rapid increases in consumption of fiber may result in gas or diarrhea.
And be sure to drink plenty of fluids when adding fiber to your diet. While fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
Portion Control
Portion sizes have become huge! Over the last couple of decades the portion sizes of everything from pasta to hamburgers to bagels have doubled (sometimes tripled!) in size. And countless studies have shown that the bigger the portion size, the more we tend eat. We need to stop. The problem: We can’t control our portions if we don’t know what a proper portion size is.
A Little Background on the Growth (pun intended) of Portion Sizes
Researchers found that portion sizes have grown over the past 20 years, not only at restaurants, but in our homes as well. But why have portions gotten so big? And more importantly, why has our perception of what a “normal” portion size of a food changed so drastically? One word: Economics.
Producing food is cheaper now than it was 20 years ago, with the advent of various technologies and more efficient farming. However, instead of lowering prices, food producers realized that if they increased the portion sizes, even a little, they could increase the cost of the item. Even if it didn’t necessarily cost them more to produce, in fact, especially if it didn’t cost them more to produce. (Since the expenses on marketing, design and labor increased only marginally.) We as consumers saw the larger sizes as a better value (which it is, purely from a monetary stand point). So for example, we were getting 50% more product for only 16% more money. Hard to resist, isn’t it?
Over time we, as consumers, have been conditioned to seek out "value sizing," getting more food for the dollar. Oversized portions begin to look normal to us. And to make the vicious cycle complete, research has shown that whether you really want so much food or not, the more you're served, the more you eat.
So…what to do?
Get Portion Sizes Under Control!
The first step to control overeating is to recognize how much you are actually consuming. It’s important to understand that portion sizes are different than serving sizes.Portion size = amount of food you decide to put on your plate to eatServing size = standards set by the USDA for foods in the all the food groups
In other words, to get control over your portions, you need to make sure you know exactly how many servings you are consuming at a time. Ideally, your portion size would equal just one serving. But if it doesn’t, you need to account for the calories accordingly.
Some Portion Size Guidelines
Breads, cereals, pasta, grains
One serving: 1 slice of bread; 1/2 cup of cooked rice, pasta, or cereal; or 1 ounce of cold cereal.
Vegetables
One serving: 1/2 cup of raw or cooked vegetables or vegetable juice or 1 cup of leafy raw vegetables.
Fruits
One serving: 1 cup of fruit or 100 percent fruit juice, or 1/2 cup of dried fruit.
Milk, Yogurt, and Cheese
One serving: 1 cup of milk, 1.5 to 2 ounces of cheese, and even 1.5 cups of ice cream.
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts
One serving or ounce equivalent: 1 ounce of cooked lean meat, poultry, or fish; 1/4 cup dried beans, after cooking; 1 egg; 1 tablespoon of peanut butter; or 1/2 ounce of nuts or seeds.
After awhile this will come second nature to you. You’ll instantly know that the portion of nuts you just grabbed is two servings, or that piece of fish you ordered in the restaurant is a 3-oz serving. That ability, to “eye ball” your portions will come to you over time. In the meantime...
Tips to help keep Portions under Control
Start adjusting your portion sizes in your own kitchen: switch to smaller plates, bowls, and cups.
Use measuring cups/spoons and a food scale, if you have one, to get an idea for how much you are eating and to learn what is appropriate.
Remember to use high fiber, low calorie foods like fruits and vegetables to add more volume to meal to keep you full.
Keep a food journal. Having to record everything you eat will help you pay close attention to how much of an item you are consuming.
The Key
The key to maintaining a healthy weight is all about portion control. It's not about giving up foods you enjoy, but rather controlling the portions.
Put a Stop to Halloween Candy Diet Disasters!
You knew it was coming. It starts with the pumpkins, some hay bales, and then before you know it…it’s everywhere. Candy. Giant bags of candy every where you turn. And it’s all at irresistible prices. I mean, who can pass up a 5-pound bag of candy corn for only $1.50? The allure is overpowering. There's no hiding from it: Halloween candy has arrived, and that’s just plain scary when it comes to our diet. But it doesn’t have to be that way. This year you can employ some tactics to put a stop to Halloween Candy Diet Disasters.
It’s calling you isn’t it? That candy you bought for the Trick-or-Treaters. You think ok, maybe just one, just to make sure it hasn’t spoiled or anything. And before you know it, you’ve eaten the entire bag. One way you can fight the candy beast is to hold off buying it. For once procrastination is actually recommended. If you delay buying the candy, the timeframe in which it can tempt you, and the likelihood you’ll succumb to said temptation, is greatly diminished.
If you just can’t resist the prices and feel the need to stock up for Halloween prior to the big night, buy candy you don’t like. If you’re a die-hard chocolate fan purchase lollipops, or if it’s tangy treats you tend to reach for, surround yourself with spicy cinnamon candy. You might still be tempted but it’ll be a lot easier to avoid if you really don’t love the taste.
A little prevention goes a long way. If you know you’re going to be bombarded with candy (or other Halloween treats) at a party or the office (or your home) prepare yourself. Don’t let yourself get starved. Be sure to fill your belly with healthy, satisfying food (like your Diet-to-Go meals) and you’ll be less likely to indulge. A full stomach is a more empowered stomach.
A moving target is harder to hit. Ok, that doesn’t exactly apply here, but what we mean is get out and move. Jump on your bike and see all the different Halloween decorations people have put up: some people go all out for this holiday. Go trick-or-treating with your kids or offer to take a friend’s kids: get out and walk around the neighborhood. You’ll burn some extra calories and you’ll put some distance between you and that candy bowl that’s been calling your name.
To avoid the mindless eating that tends to accompany Halloween candy, keep a diet journal to write down all of the foods you consume (and amounts) daily. Having to write down every morsel (and view it in black and white) tends to take the edge off your appetite. If the candies are at work, keep them out of reach and out of view. And if you do indulge, leave the wrappers out after consuming (evidence of how many you've eaten) and you’ll tend to eat fewer overall. Having a visual reminder of how much you've eaten keeps you honest and encourages you to consume less. In addition, more variety, in type of candy, color and flavor, equals more eating. When we are presented with more, we eat more, so limit the variety.
Allow yourself a little indulgence. Little being the operative word here. It’s ok to allow yourself a treat. Just be sure you can cut yourself off after one or two. If not, you might want to opt for hard candies or lollipops because they're lower in calories and they last longer. Another little tip: try freezing your favorite bite-sized chocolate candy, it makes them last longer as they melt in your mouth.
Just remember if you do fall off the wagon, or maybe even fall off, get run over and dragged down the street by the wagon it’s ok. Don’t beat yourself up. We all make bad choices. The important thing is to forgive yourself and start anew immediately!
Hunger vs. Craving
Hot, salty French Fries...maybe it's warm, gooey chocolate brownies, just out of the oven…are you suddenly hungry? Or are you just craving something sweet or salty now? Can you tell the difference?
We often confuse these terms -- hunger and craving -- but there really is a big difference between the two. And, before you can get your weight under control (and keep it there) you need to understand the difference between them how to identify when you're experiencing one or another, and manage your responses accordingly.
What exactly is hunger?
Hunger is a biological need resulting from a low level of glucose in the blood stream. True hunger is associated with a growling stomach, feeling of emptiness in the stomach, light-headedness, dizziness and/or feelings of weakness.
What exactly is a craving?
Craving is an emotional need resulting from any number of triggers such as smells, sadness, boredom, etc., and/or a physical need.
It’s important to understand that cravings can be emotional and brought on by a specific emotional trigger. But, there are also physical cravings where your body is craving a specific nutrient. These types of cravings occur when your body is lacking something or is in some way compromised. For example, if you find yourself craving something salty it could be because your body is actually lacking the sodium (if you’ve been sweating excessively or vomiting or had diarrhea). Or it could be because you’re stressed and your adrenal glands are overworked. Physical cravings are a way of letting you know something is not in balance within your body. So if you find yourself with a specific, chronic craving you may want to go to your doctor to have it checked out.
How to tell if you are truly hungry:
The desire to eat doesn’t go away, even if you wait.
Diet-to-Go Tip: Try the 10-minute rule: set a timer, wait 10 minutes. If you still feel hungry after those 10 minutes, you are truly hungry.
The desire for food intensifies while you wait.
Even the thought of eating something not that pleasant (e.g., lima beans) still makes you want to eat.
How to tell if you are just having a craving:
You don’t feel any hunger “pains” or experience any physical hunger symptoms.
The thought of eating goes away when you are distracted by other things.
You feel “emotional” about eating a certain type of food (e.g., happy, comforted, guilty, etc.)
.
You desire something very specific and not healthy, so not a particular nutrient but more a texture or consistence (e.g., sweet, crunchy, etc.).
What to do:
Hunger: If you are truly hungry, you need to eat. If you ignore true hunger for too long you will (most likely) overeat, devouring everything in sight. Try and make it a healthy food choice, and eat slowly so your body can enjoy the food (and so you don’t overdo it).
Craving: When a craving comes on, it’s hard to ignore. But if you learn how to manage cravings (so they don’t turn into binges), you will be much more successful at losing weight and keeping it off.
Tips to Manage Cravings:
First determine if it’s physical or emotional. If you determine it is emotional, identify the emotion that is causing the cravings and take steps to try to dissolve your craving in some other way than giving in to the food.
DTG Tip: If your craving is stress induced, try to do something to relive your stress such as taking a long hot bath, going for a walk, doing relaxation exercises, or yoga. If it’s sadness or boredom, call a friend, read a good book or lose yourself in a favorite movie.
If you feel like you just HAVE to have something sweet, then make it a healthy sweet choice. For example if you are really craving cold and smooth, choose some non-fat frozen yogurt. Your body doesn’t know if it’s having a bowl of full-fat ice cream or something much healthier.
If it’s crunchy you want/need, try pickles instead of chips.
And if nothing else will do…have a little bit of what you’re craving. But make sure you portion it out. So for example if you decide you just have to have chocolate chip cookies and nothing else will do, then go ahead and have a cookie. But stop at one. Take one out of the package and then wrap up the package and walk away. Brush your teeth. Move on.
Learning when you’ve had enough
Another important component in learning how to manage your hunger and cravings is to know when you have had enough. Listen to your body. You should be satisfied not stuffed or full. Remember it takes about twenty minutes to feel full so eat slowly, sit down to eat, and enjoy the taste and smell of the food.
You can also try using the Hunger/Fullness Rating Scale:
The best time to eat is at level 3 or 4. At this point you are experiencing physical hunger, and your body is telling you that you need food. You still have enough control to make smart choices and control your portion sizes. And then stop when you hit 6 and 7. You should always finish a meal or snack feeling satisfied, not stuffed; comfortable, not comatose.
Remember, It’s ok to feel hungry from time to time. It's a normal human response; slight hunger pains will not hurt you.
Take Away:
It’s ok to feel hunger; it’s ok to have cravings, all normal. But learning how to identify what you’re feeling (true hunger or craving) and how to deal with it in a healthy way will be the key to long term weight loss success.