"Nobody can go back and start a new beginning, but anyone can start today and make a new ending"-Maria Robinson
WEBSITE: http://www.menshealth.com/mhlists/healthy-off-menu-options/ -Healthy options NOT on the menu!
A little knowledge goes a long way when it comes to nutrition. If you are working to eat smart you need to know what that looks like and some simple well-kept secrets to help you earn your goal!
1. Include tea in your list of favorite beverages. Packed with nutrients, green tea can also aid in weight-loss and provides powerful antioxidants.
2. Don't switch over to tea completely though. Coffee can help kick start your metabolism and reduces the risk of adult-onset diabetes.
3. Cheese lovers? Don't worry, you are in luck! Feta and goat cheese have low levels of fat and can be substituted anywhere cheese is used.
4. Leave the serving dish off the table and you are likely to eat up to 35% less food. That's right, research has shown that the convienance of reaching across the table for a second dinner roll has you eating more at meals.
5. Protein at every meal. Yes, I said it again! It keeps you fuller and helps you lose weight.
6. Cut portions by 1/4 and still feel full. Americans overeat plain and simple. We have a way of tricking our mind to believe that we are hungrier than we are, and we are doubling and tripling the normal serving sizes. Studies prove that people who cut meals by 25% were still satisfied at the end of the day. I am not telling you to starve yourself and leave dinner with the stomach still growling, just be concious of portion control.
7. Studies show eating in front of the TV causes you to eat an average of 288 more calories. Flip off the boob tube and enjoy a good conversation with family or friends.
8. Eat slowly to allow your food to process. Put down your fork while you chew, sip water between bites, or just focus on the people you are eating with and not the plate in front of you.
9. Switch your favorite wheat breakfast toast for a piece of rye and you will fill the benefits in the increase in fiber. It is high in fiber while having little effects on the blood sugar, causing you to eat less throughout the rest of the day. Wheat is still a good option though!
10. Research has shown that if you work out right before a meal you are likely to feel more full when you eat and therefore consume less calories.
11. Your body needs sleep, not shut eye in between meals, but good deep sleep. At least 7-8 hours for adults in order to get a full night's rest. Not getting enough sleep can actually pack on the pounds.
12. EAT FOODS YOU ENJOY! Healthy does not at all need to mean deprivation and a diet does NOT need to mean a diet. When I use the term 'diet' I am describing health concious, meaning you are aware of what you consume and you make smart choices that meet your needs. Restricting yourself will only cause resentment, so go ahead and enjoy some of those things you love just sparingly and use portion control.
13. Read the ingredients and choose food labels you can actually read, good rule of thumb for getting the most natural food products.
14. Who knew popcorn would be on a list of health secrets. But tests are in and people who eat one cup of popcorn (not talking Movie Lover's Popcorn here) before a meal actually end up eating less calories.
15. Nuts, nuts, nuts. Snack on some nuts to raise the good cholesterol and lower the bad!
Food was intended to be enjoyed, and still can when you are trying to be healthy! Find what foods you love and implement a 'diet' that works for you! I love reading the great benefits nuts have for me because I could not live without them, what foods do you get excited about?
Megan
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