Eating healthier and fitting in physical activity does take some work, but it really doesn't have to require heroic efforts. Making just a few simple lifestyle changes can add up to healthy weight loss over time. Try our tips and make 2012 your year to renew, refresh and live healthy!
Tip No. 1: Drink plenty of water or other low calorie beverages.
People sometimes confuse thirst with hunger. So you can end up eating extra calories when a glass of water is really what you need. If you don't like plain water, try adding citrus or a splash of juice, or try an occasional flavored low calorie beverage like FUZE Slenderize or Vitaminwater Zero.
Tip No. 2: Think about what you can add to your diet, not what you should take away.
Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.
This will help you meet your fiber goals and feeling more satisfied from the volume of food.
You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the documented disease-preventing qualities of the nutrients and phytochemicals found in fruits and vegetables. Discover recipes that make it easy incorporate a variety of fruits and vegetables into your meals.
Tip No. 3: Enjoy your favorite foods.
Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.
Tip No. 4: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging. Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight.
Tip No. 5: Eat protein at every meal.
Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control. Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.
Tip No. 6: Use non-food alternatives to cope with stress.
Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you. Read a few chapters in a novel, listen to music, write in a journal, practice meditative deep breathing, or take a bath.
Tip No. 7: Be physically active.
Focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.
Tip No. 8: Stock your kitchen with healthy convenience foods.
Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.
Healthy staples in Shari's kitchen:
- 94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
- Frozen vegetables
- Dole salad varieties
- Low sodium 100% vegetable juice
- Reduced sodium soups
- Canned diced tomatoes and beans
- Dannon/Oikos Greek yogurt
- Flavored Silk soymilk
- Whole-grain cereals
- Whole-grain wraps or pitas
- Pre-cooked grilled chicken breasts
- Healthy Ones lunch meat
- Instant brown rice and whole-grain pasta
- Flavorful herbs and spices
Greek Pasta with Tomatoes and White Beans
Serves: 6
2 (14.5 oz) cans Meijer Italian-style diced tomatoes
1 (15 oz) can Bush's cannellini beans, rinsed and drained
10 ounces Dole fresh baby spinach
8 ounces Meijer Multi-grain with Omega 3 or Barilla plus penne pasta, cooked
1/2 cup crumbled feta cheese
- Cook the pasta in a large pot of boiling salted water until al dente.
- While pasta cooks, combine tomatoes and beans in a large non-stick skillet. Bring to a boil over medium high heat. Reduce heat, and simmer 10 minutes.
- Add spinach to the sauce; cook for 2 minutes or until spinach wilts, stirring constantly.
- Serve sauce over pasta, and sprinkle with feta.
Nutrition Facts per Serving: Calories 308, Fat 4g, Cholesterol 11mg, Carbohydrate 52g, Fiber 8g, Protein 15g
Source: Bush's Beans
Provided by: Shari Steinbach, MS RD, Meijer Dietitian and Healthy Living Manager . Visit www.meijermealbox.com for recipes, coupons and menu plans.