Understand that after a high-intensity workout, your body may burn what equates to 15% to 20% of the calories that you burned during exercise every hour for a few hours.
Do not fool yourself! Mini sandwiches, dessert shots, miniature quiches, mini muffins, and pizza bites are anything but “mini” in calories and fat.
Try using honey. It tastes sweeter than table sugar. It may help you reduce the total sugar content in a recipe, but know that by weight, it contains as much sugar as table sugar.
Eat bitter foods, which will make naturally sweet foods taste even sweeter. Try adding arugula, radicchio, endive, chicory, broccoli rabe, collard greens, kale, or mustard greens to your diet.
Realize that you need to take in 3500 calories more than what you expend through activity and normal metabolism to gain 1 pound (lb). You need to take in 3500 calories less than you burn off in order to lose 1 lb.
Get the right amount of protein each day. The average healthy adult needs 0.8 grams (g) of protein/kilogram (kg) of body weight (1 kg=2.2 lb). A 150-lb person needs about 55 g/day.
Have a special treat today!
Avoid all foods that list “partially hydrogenated oil” in their ingredient list. Purge your home of these foods today.
Make convenience foods healthier by adding fruits and vegetables, such as broccoli or red peppers to macaroni and cheese, extra frozen vegetables in a stir-fry mix, and berries or diced apple on frozen waffles or French toast.
Try kiwi, if you are not eating it already. Cup for cup, kiwi contains more vitamin C than oranges.
Recognize your own limits. If you know that you are unable to eat just one serving of ice cream, do not buy that carton of ice cream.
Roast butternut squash, sweet potatoes, mushrooms, and carrots and make them either savory or sweet, depending on the herbs and spices you choose.
Realize that manufacturers do not need approval from the US Food and Drug Administration to use words such as “support,” “maintain,” or “boost” on food packaging.
Do not fear tofu! It is flavorless and absorbs the flavors of any foods that it is paired with or the sauce that it is marinated in.
Choose reduced-fat dressings or oil and vinegar for your salad, rather than using fat-free salad dressings. Fat-free salad dressings severely limit the amounts of beta-carotene and lycopene absorbed from salads.
Do not overestimate how many calories you burn exercising. Walking a 12-minute mile burns 8.2 calories/minute for a person weighing 150 lb.
Watch those sugar-loaded carbonated soft drinks. They are the single biggest source of calories in the American diet, accounting for about 7% of calories.
Consider eating dried apples. People who ate ½ cup of dried apples each day (the equivalent of two fresh apples) saw a 23% drop in bad cholesterol after 6 weeks, and they lost an average of 3 lb.
Know that doing the same exercise routine every day can lead to less energy expenditure over time, because you burn more calories when you are first learning a routine.
Switch to smaller dishes and bowls. Studies show that you will eat less food and fewer calories at a meal, while still feeling full.
Have a special treat today!
Clean the rubber stopper of your sink with a diluted bleach solution at least once each week. The average garbage disposal contains about 1000 times more germs than the average toilet.
Focus on your food. Try to use all of your senses—how does it look, taste, smell, feel in your mouth, and sound when you bite into it?
Know that it makes no difference what time you eat. What matters is how many calories you consume vs how many you burn off through activity over time.
Exercise because you “like to.” People who exercise because they “like to” or focus on the health benefits are able to keep going for longer that those who felt they “had to.”
Add garlic to poultry, sauces, soups, and vegetables, such as spinach or tomatoes. Garlic is full of antioxidants and flavor.
Keep a critical eye on your child’s growth and development. Alert your pediatrician if you see advanced physical development. Remember that weight problems do not occur overnight.
Sit down and review the weekly or monthly lunch menu with your child. Discuss which foods are liked and why certain foods are perhaps healthier choices than others.
Choose a snack with 50 to 100 calories if your next meal is going to be within 1 or 2 hours, or a snack with 150 to 200 calories if your next meal is more than 2 hours away.
Create your own indoor herb garden. This is good for both your health and your wallet.
Review Date 5/13