|
|
|
|
|
|
|
Preventing Weight Gain and Management 1. Make a plan -- Weight control is increasingly more difficult as we age. This is why making a commitment to a course of action early on helps build healthy habits that are easier to live with (pun intended). Carrying excess pounds puts you at risk for serious health problems such as diabetes, high blood pressure, and heart disease. 2. Don't diet -- The objective is a healthy lifestyle through healthy choices such as a well balanced diet rich in fruits and vegetables and whole grains. Also the mentality of denying yourself food items can result in a unhealthy food obsession. I have a friend who quit smoking by giving it another name. He chose to think of it as "radically cutting back" so if he gave in to an urge, he hadn't failed. This can be applied to our diets as well. If you make healthy choices 99% of the time, why regret that slice of Christmas pumpkin pie? 3. Understand portion sizes -- If you consume more calories than you expend, they end up as extra pounds. It's no surprise that the portion sizes listed on food labels is considerably smaller than what we may consider a reasonable portion. One serving of meat is about the size of a deck of cards, a serving of cheese is the size of a golf ball, and a serving of pasta is the size of a tennis ball. To better understand how much you consume, put the correct sized portions on your plate at dinner time. We're not saying to not get seconds, but better understanding how much you eat is key to exercising control. 4. Make every calorie count -- Foods higher in fiber, like fruits, vegetables, and whold grains, make you feel fuller longer and therefore you'll consume less over the course of the day. But beverages contain calories too, and beer, sodas, juices, and sports drinks are all high in calories. Make choices to replace high calorie items with healthy alternatives. 5. Really enjoy your food -- It takes about 15 minutes for the chemical signal from your stomach to reach the satiety region in your brain. If you're rushing through your meals think of how many unnecessary calories you consume during that time. 6. Ride out cravings -- Cravings do pass, so find a way to distract yourself. To make this more effective be sure that your distraction takes you away from food sources. A brisk walk to the icecream parlor is counter-effective unless you have an iron will. 7. Become restaurant-wise -- Skip the descriptions and pictures and order what you want in broad terms: "Grilled fish or chicken with steamed vegetables." 8. Exercise -- Even if its just walking for at least 30 minutes, 5 days a week, getting up and out is an excellent habit to maintain a healthy lifestyle. 9. Get choosy in your relationships -- Social gatherings are almost always associated with food. Instead of meeting for dinner, turn the focus to a physical activity such as playing tennis. 10. Stop working late -- Burning the midnight oil leads to skipped workouts and later dinners, usually either fast food or frozen. Try to put the extra hours in at home, or by going in early. Recomended reading: Betty
Crocker's Best of Healthy and Hearty Cooking: More Than 400 Recipes
Your Family Will Love |
||
|
|
||
Everyone knows they should be eating a healthy diet, following the
Food Pyramid, reading nutrition labels and watching their fat and
calorie intake, but sometimes it just seems too hard. How do you change
the habits of life time, satisfy the whole family and not spend hours
in the kitchen? With Betty Crocker. Betty Crocker has done all the
work, creating recipes that are easy to use, and taste delicious.
Afraid that your local supermarket won't have what you need? Not with
Betty Crocker. The ingredients are easy to find, and the recipes deliver
no-fail, no-fuss meals sure to please the whole family. You'll use
the more than 400 delicious recipes every day, for every occasion.
Looking for entertaining ideas? Try Lamb with Yogurt Mint Sauce, Tequila
Chicken with Fettuccini or Peking Fish. Want a great dessert that
fits into a healthy eating plan? Throw out the guilt and dig into
Chocolate Cherry Cobbler, Streusel-Topped Pumpkin Pie or Mississippi
Mud Bars. Just need something fast at the end of a long day? You'll
love Skillet Calzones, Southwest Fajitas and Italian Chicken Stir-fry.
Each main dish recipe has only 400 calories (or fewer) and 12 grams
of fat (or fewer). There's also complete nutrition with each recipe
so you can monitor calories, percentage of fat from calories, saturated
fat, cholesterol, sodium, fiber and protein. Plus, there is a lot
of great information to help you with your healthy eating goals. First
you can learn about the changing nutritional needs of your family
-- from toddlers to grandparents -- and how you can meet those needs
effectively. Learn how to use the Food Pyramid to ensure good eating
habits and how to read nutrition labels properly. Finally, try out
the two weeks of menus to jump-start you into healthy eating -- everything
is all planned for you. Ready to eat right without a lot of work?
Then you you'll want this book -- it's all so simple with Betty Crocker.
