- Do your favorite hobby.
Participate in sports.
Play with your children
Drink milk in place of water and have your water at meal times. Adults need an 8 oz glass of milk 2-3 times a day. It has more satiety than water and may hold you over until you next snack or meal.
Exercise. Brisk Walk, Jogging, Yoga, Swimming.
Talk with your support system: family or friends.
Plan your daily meals for the next day.
Eat your favorite fruit or vegetable. (Excellent fast food or on the go nutrition!)
Review your goal chart and applaud yourself for the great job you’ve done.
Eat a SMALL portion of your temptation.
What are Healthy Fats?
Healthy Fats and Oils(nothing solid at room temperature.)
EVOO (extra vergin olive oil),
Smart Balance omega 3-6, Canola, Avocado, Peanut oilfor
salad dressing: olive oil 1/4 cupbalsalmic vinegar 2 tbsp1/2 tsp oregano1 minced garlic clovepepper flakes
What about Salt?
Substitute Salt….Avoid salt, or reduce sodium. Instead spruce up meals with herbs and salt substitutes.
Watch out for Meats and Meat Substitutes. Include them in your daily sodium count. Sodium or saline water is often injected into meats for etended shelf life and meat preservation.
Prepared frozen foods.
Other Good source of Protein
Eat Fish!! Fresh caught fish is higher in omega 3-6 fatty acids, because the fish can eat algae necessary for making the omega’s. This contributes to higher HDL intake. (also found in healthy oils and various nuts.)
Nuts. Almonds and walnuts have the highest fiber at 6 grams /1 oz.
Fiber Intake (fat and sodium reducers!!!)
Fruits high in fiber are a great way to promote weightloss.
Apricots (dried, unsulfured)
Pear with skin
Apple with skin
KiwiGrapefruit (pink or red)
Vegetables high in fiber are excellent calorie burners.
Portabella Mushroom Breads and Cereals High in Fiber
Aunt Millies multi-grain breads
Even healthy fats need to be monitored in the right amounts.
Enjoy them in small amounts, 1 oz per day 4 x’s/ wk. They also contain great fiber and are high in Mono/Poly unsaturated fats. Hickory, cashews, black walnuts, filbrets, macadamia, peanuts, pecan, pine nuts, pistachio.
DRINK Lemon Water. It is a natural laxative used to rid your body of toxins.