I was a skinny kid. Growing up, I never gave a thought to what I was eating. If it looked good, I ate it. Portion control, wasn't even a coined phrase then. I ate, until I was full. But, times were different. "Supper" time, in our home meant the family ate together each night. It was just what everyone in our neighborhood did. But, what that practice did, unknowingly, was allow us to extend the time it took for us to eat our meal, because there was so much to say, and share, regarding the day's activities.
We talked, we laughed, we listened, we relaxed, and in-between took in mouthful of foods. With the extra time, the food was given the chance to reach our bellies before we gorged ourselves further with another mouthful. My mother always cooked dinner. The meals were simple, and ...inexpensive.
(You don't have to be rich, to eat well.) But, there was always, meat, potatoes, and vegetables, accompanied by a small, simple salad. Eating those meals, throughout my school years, become the foundation of the way I would eventually feed my own family. Oh, did I mention there were no cell phones at the table? Probably because we didn't have them. Hmmm.
Cooking was never my mom's forte... although she did it with love. She was however, keenly aware of the need for "3 squares a day"... because it would make you feel and think better. There was no way you were getting out the door in the morning for school, before putting "something" in your stomach, along with a glass of milk, or orange juice. We didn't think about "carbs" and "starch's" or "preservatives" and "fats" in the '50's ...Oh no, did I really type that?
We used "shortening", white sugar, and butter. We were active, ...because we had to be. We walked, or biked, everywhere ... because that's what you did. However, we also didn't have the choices that we have today either. I did grow up "before" fast food.
The point I am trying to make is that I also believe that healthy eating, is as much "the manner in which we eat"(lifestyle), as it is "the choices of, what foods we eat". It is finding the balance necessary for relaxation, activity, and the addition of common sense portion and food choices.
Almost everyone has seen the
FOOD PYRAMID CHART at some point in their lives. I truly believe that if you try to follow that simple chart, you will, loose weight, eat healthy, and deprive yourself of very little. (I really do know... I've recently lost 40 lbs. in 51/2 months, changing very little. The biggest changes I made?
I am a Pepsi junkie, and not the "diet" kind. I confess. I used it to stave off hunger when I was busy. Now, I did not stop drinking Pepsi, but I did, cut down how much I was drinking a day. Substituting water, when thirsty instead. I am also a coffee lover, who uses cream and sugar. A lot of sugar. Again, I did not stop drinking several cups of coffee a day. I did however, cut the amount of cream and sugar I was using in each cup, in half. Honestly? That was it. Now, the weight didn't fall off immediately. It was a slow and steady process. But it worked. I had been taking in so many, completely unnecessary calories. And, in the end, I really didn't miss it at all.
Now, in reality, I am not advocating using the foods mentioned above, but... I do. In moderation.
That is the key, to everything in my opinion. Good food choices is the next. Fresh, is ALWAYS better. Read labels. If you can't say the majority of the ingredients, you probably shouldn't be eating it. To me, that is common sense.
Fat IS an integral part of our diets. Chemical fats, are not. I do not use substitutions. I don't use margarine, or "butter like" spreads. I don't try to cook "low fat", or "low carb". I primarily cook with olive oil, whole milk, eggs, and butter. Onions, mushrooms and garlic are my good friends. I do sauté, and I like to "roast" and bake. I don't believe in diets. Don't give it up, cut it back. And, although I love to cook, I also, don't have time, to spend hours in the kitchen. It's all a balancing act. When I cook, my rule of thumb is, if I'm going to have a carb, then I should offset it with a protein, add a veggie/fruit, then it's a healthy meal. Eat portions in moderation and you ultimately will have ... weight loss. ~ Jayne
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In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: traditional diets don’t work—at least not in the long term. However, there are plenty of small but powerful ways to avoid common dieting pitfalls, achieve lasting weight loss success, and develop a healthier relationship with food.
Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you lose weight.
Since 3,500 calories equals about one pound of fat, if you cut 500 calories from your typical diet each day, you'll lose approximately one pound a week (500 calories x 7 days = 3,500 calories). Simple, right? Then why is weight loss so hard?
All too often, we make weight loss much more difficult than it needs to be with extreme diets that leave us cranky and starving, unhealthy lifestyle choices that undermine our dieting efforts, and emotional eating habits that stop us before we get started. But there’s a better way! You can lose weight without feeling miserable. By making smart choices every day, you can develop new eating habits and preferences that will leave you feeling satisfied—and winning the battle of the bulge.
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1. Cut back on those Sugary Beverages.
For those who drink them, sugary beverages have a lot of negatives. Most sugary drinks have very little nutritional value, and they don't do a good job of filling you up. For example, 100 calories from apple juice would leave you hungrier than if you ate 100 calories worth of an actual apple. Therefore, you may be inclined to consume more "empty calories."
Soft drinks (including soda, energy drinks, and coffee drinks) are a huge source of calories in many people’s diets. One can of soda contains between 10-12 teaspoons of sugar and around 150 calories, so a few soft drinks can quickly add up to a good portion of your daily calorie intake.
Switching to diet soda isn’t the answer either, as studies suggest that it triggers sugar cravings and contributes to weight gain. Instead, try switching to water with lemon, unsweetened iced tea, or carbonated water with a splash of juice.
2. Start Eating More Vegetables.
Counting calories and measuring portion sizes can quickly become tedious, but you don’t need an accounting degree to enjoy fresh fruit and vegetables. It’s generally safe to eat as much as you want, whenever you want.
The high water and fiber content in most fresh fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories.
- Eat vegetables raw or steamed, not fried or breaded, and dress them with herbs and spices or a little olive oil or cheese for flavor.
- Add nuts and cheese to salads but don’t overdo it. Use low-fat salad dressings, such as a vinaigrette made with olive oil.
- Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count.
- Swap out some of the meat and cheese in your sandwich with healthier veggie choices like lettuce, tomatoes, sprouts, cucumbers, and avocado.
- Instead of a high-calorie snack, like chips and dip, try baby carrots or celery with hummus.
- Add more veggies to your favorite main courses to make your dish “go” further. Even dishes such as pasta and stir-fries can be diet-friendly if you use less noodles and more vegetables.
- Try starting your meal with soup or salad to help fill you up, so you eat less of your entrée.
3. Start Eating More Fat.
I can hear the cries of protest now, but hear me out! Yes, people who eat a diet that's lower in carbohydrate usually eat more fats. But believe it or not, this is a good thing. Fats fill us up, and make it less likely that we will overeat, especially in conjunction with consuming less carbohydrate (a diet that is high in carbs and fat is probably not a good idea). We need fats for our bodies to run smoothly. And there is absolutely no reason to think that adding fats to our diet is a bad thing. Even leaving the debate on saturated fats aside, you can add fats from such sources as olive oil, nuts, avocado, fatty fish, and flax seeds.
4. Make sure you are Getting Enough Protein.
Check on your protein intake to be sure you are getting enough, and don't be afraid to experiment with adding more. The National Academy of Science says we can safely eat up to 35% of our diet as protein, and truth be told, protein tends to be self-limiting -- in other words, it's really hard to eat too much.
5. Go for Quality over Quantity.
As you are increasing your vegetables, protein, and healthy fats, cut down on the portion sizes of your high carb foods. Did you know that in Italy people eat about a cup of al dente (slightly firm) pasta in a meal? Just because the restaurant down the street brings you a giant plate of pasta doesn't mean that's a good portion size. Half a cup of potatoes or rice is a standard serving size. Get out measuring cup and become acquainted with how much a true portion is.
At the same time, don't waste the carbs on boring or less-than-delicious food. Have a 2 x 2-inch piece of a really great cake, or a small scoop of premium ice cream. One square of really good chocolate can satisfy better than a big low-grade chocolate bar.
6. Choose Brown over White.
Select brown rice instead of white rice, and whole wheat bread instead of white. Also, when possible, eat your grains whole instead of ground up into flour. If you are following a low carb food regime, Some people find a "no white diet" to be an easy way to cut back on those carbs -- no potatoes, white rice, white sugar, or white flour.
7. Pull a Switcheroo.
Start substituting lower-carb foods for high carb counterparts. Try a high-fiber, low-carb cereal. Cook spaghetti squash instead of pasta periodically. Have a package of nuts at the movies instead of popcorn.
INFORMATION, COURTESY OF:https://www.facebook.com/groups/melaniehealthyweightloss
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