Eating Well and Getting Fit


Reblogged:from merckengage.com                                                                                                                                                                                                             If you’re struggling to find a healthy eating plan that works for you.Or your looking for an exercise plan that you can devote yourself to. This website can help you do just that. They will help you put together an eating plan that fits you’r needs based on things you like.Think about it, if you don’t like the foods in your plan chances are your not going to stick with it very long.So it’s very Important that you think carefully when putting together you’re personal eating plan.Choosing differant food combinations that you will want to eat, and even enjoy. They can also help you with an exercise program based on the activities you like. Exercise is just as Important by that I mean you have to enjoy it or you’re not going to want to do it. There are lots of ways to get exercise so think about different activities you like to do when putting together your exercise program.MerckEngage has a lot of great resources For more Info visit http://www.merckengage.com

                                                                             Eating Well

Your personal Meal Planning tool is waiting. Get great-tasting recipe ideas for breakfast, lunch, dinner, and snacks—all based on your preferences.

The Meal Planning tool can help you create a customized healthy eating plan based on your health goals, the types of foods you like, and any dietary requirements you may have.

                                                                      Getting Fit

Physical activity may be one of the healthiest things you can do for yourself at any age, and having an activity plan is an important step in becoming more active.

In this Getting Fit section you’ll find plenty of information and motivation. You also can create an activity plan and find lots of activities to try.

The Activity Planning tool will help you create a customized plan based on your goals, the types of activities you like, and the time you have to be active each week.

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Is Your Breakfast Making You Fat?


Reblogged from: Yahoo Health                                                                                                                                                        Is Your Breakfast Making You Fat?                                                                                                                                                             Despite what your barista says, a jug-sized latte, even with all that milk and sugar, isn’t a meal. “For most busy women, breakfast is based on convenience, which can backfire nutritionally,” says Bonnie Taub-Dix, R.D., author of Read It Before You Eat It. Your brain needs certain nutrients early on for all-day concentration and problem solving. Plus, people who start their day on empty are 75 percent more likely to be overweight than regular A.M. eaters, Preventive Medicine reports. Rethinking that Trenta iced coffee yet? Read on for great morning meal suggestions. And you can get even more slimming breakfast options by signing up for our Drop 10 plan.

ANATOMY OF A PERFECT BREAKFAST

A too-big start can make for a too-big you. Shoot for getting 25 to 30 percent of your daily calories: about 400 if you’re trying to lose weight, 500 if you’re maintaining or 625 if you’re very active. Here’s the ideal breakdown.

53% carbs

“During the night, while you sleep, you burn through your stores of blood sugar, which is your body’s preferred fuel source,” says David Grotto, R.D., author of 101 Optimal Life Foods. “Carbohydrates replete these stores quickly.” But simple carbs (muffins, doughnuts, sweetened cereal) are a no-go: They burn fast and trigger crashes and cravings. Instead, opt for complex ones (oatmeal and whole-wheat bread) that are high in hunger-fighting fiber, digest slowly and give you sustained energy. Your goal 35 grams to 65 g carbs; 6 g fiber

27% fat

Go for the heart-healthy unsaturated fats found in nut butters or whole nuts, avocado and olive oil. Avoid the saturated fat in butter, bacon and full-fat cheese. Fat digests slowly, preventing those midmorning munchie attacks. Your goal 7 g to 15 g fat

20% protein

“Protein makes you feel full longer by turning on and upping levels of natural hunger-busting hormones, like cholecystokinin, and keeping the hunger-inducing hormone ghrelin in check,” Grotto says. You may need to combine multiple sources (e.g., egg whites, nonfat yogurt and skim milk) to get enough. Your goal 15 g to 25 g protein

5-MINUTE MEALS

In a SELF Facebook poll, nearly 30 percent of you said you skip breakfast at least once a week. Not a good way to start the day! Instead, whip up one of these delish, super speedy eats.

Sweet Cheese Pita With Green Tea

Spread 1 teaspoon honey mustard on a 6-inch whole-wheat pita. Top with 1 3/4 ounces thinly sliced light Brie and 5 halved red grapes; microwave until cheese melts, 30 to 45 seconds. Serve with 1 apple and unsweetened green tea. THE SKINNY 401 calories, 11 g fat (6 g saturated), 64 g carbs, 10 g fiber, 19 g protein

Peanut ButterBanana Smoothie

In a blender, process 1 sliced banana, 1/4 cup quick-cooking oats, 1/4 cup nonfat plain Greek yogurt, 1/2 cup 1 percent milk, 1/2 cup crushed ice, 1 tablespoon natural peanut butter, 1 tsp maple syrup and a pinch of nutmeg until smooth. THE SKINNY 386 calories, 11 g fat (2 g saturated), 59 g carbs, 6 g fiber, 17 g protein

Lemon-Ricotta Waffles With Blueberries

In a bowl, whisk 1/3 cup part-skim ricotta with 1 tsp grated lemon zest and 1/4 tsp chopped fresh thyme. Spread on 2 toasted whole-grain waffles; top each with 1/4 cup blueberries. Serve with 6 oz low-sodium vegetable juice. THE SKINNY 377 calories, 13 g fat (5 g saturated), 52 g carbs, 6 g fiber, 16 g protein

CHOW NOW

Flawless grab-and-go picks can be hard to find. These tasty options come pretty dang close.

Jamba Juice

Fresh Banana Oatmeal With Fruit THE SKINNY 330 calories, 4 g fat (1 g saturated), 71 g carbs, 8 g fiber, 10 g protein

Così

Roasted Veggie and Egg White Wrap; a Tall Chai Tea Latte THE SKINNY 421 calories, 18 g fat (7 g saturated), 43 g carbs, 11 g fiber, 32 g protein

Starbucks

Apple Bran Muffin; a Tall Nonfat Latte THE SKINNY 450 calories, 9 g fat (2.5 g saturated), 79 g carbs, 7 g fiber, 16 g protein

Subway

6-Inch Egg and Cheese Sandwich on 9-Grain Wheat Bread; an order of Apple Slices THE SKINNY 395 calories, 12 g fat (4.5 g saturated), 53 g carbs, 7 g fiber, 19 g protein

Einstein Bros

Nova Lox and Bagel THE SKINNY 477 calories, 18 g fat (9 g saturated), 63 g carbs, 3 g fiber, 23 g protein

Curious what your fave celeb munched for breakfast this A.M.? Check out stars’ healthy meals at SELF.com.                                                                                                       Cook, Diet food, Dieting, Eating, Health, Healthy Ways to Lose Weight, Human nutrition, Meal, Muffin, Peanut butter, Saturated fat, Weight, weight tips, Whole grain, Wine tasting descriptors

Tips from ‘The Biggest Loser’


Biggest Loser Pinoy Edition JM Oloris

Biggest Loser Pinoy Edition JM Oloris (Photo credit: audiovisualjunkie)

Reblogged: from WebMD                                   Here are some great tips from The Biggest Loser show that you can use at home to guide you along your weight loss jorney.They have also provided a sample meal plan.                            There are multiple factors that can trigger a person to finally make the necessary changes to lose weight. It could be a trip to the doctor and a diagnosis of type 2 diabetes or heart disease. Parents who cannot participate in family life (because of weight or health issues) are motivated by their desire to be able to join their kids. Other motivators are negative experiences, such as trying to squeeze into an airline or movie theater seat, buying extra large-sized clothing, or no longer being able to wear their wedding ring. The psychological impact of feeling inferior because of size or any of the stigmas associated with overweight people can be powerful motivators to get down to a healthier weight.What are some of the habits that caused the contestants to become overweight?

No two people are alike, but in general, before coming to The Biggest Loser ranch, contestants skipped meals, ate large portions, drank too many liquid calories, ate too much white stuff (sugar, potatoes, rice, pasta, bread), and did not get enough exercise or eat enough fruits and vegetables. Most people didn’t have a diet plan, ate on the run, standing up, in their cars, or at their desks. Most importantly, they prioritized everything over their own health, and food was more important than the number on the scale.

Can someone at home expect to see results similar to the contestants on the show?

Yes, they can be successful, but not in the same way as the contestants on the show. It is a reality show, but it is not reality for most people to have a trainer, incredible equipment, fabulous food, cooking experts, and the luxury of weight loss as your full-time job.

And don’t expect huge weekly weight loss like on the show. Shoot for 2-3 pounds a week. Larger people may lose more in the beginning, and anyone who has never exercised will see bigger results once they start moving more.

We try to impart education on the show to help people lose weight at home. Seeking professional help from doctors and registered dietitians, along with using our guidelines, can help most people find success.What are your best weight loss tips to help people at home get results?

If you really want to get the scale moving, one of the biggest first steps is to lose the white stuff, like sugar, white bread, pasta, rice, and potatoes. It sounds simple, but can be a really big change. Most people don’t realize how much sugar and refined flour is in condiments, breads, tortillas, muffins, baked goods, and bagels. Start by replacing white bread, rice, and pasta with whole grains, and instead of cakes, cookies, and candies, eat more fruit.

Keep in mind that the quality of the calories is just as important as the quantity. If you focus more on eating nutrient-rich foods, you don’t have to worry as much about calories.

Start recording what you eat in a food record. Just by writing down what you eat, you take ownership that you ate it — and that can be a powerful motivator to eat more healthfully.

Find a fitness routine that you can stick with on most days.

What type of diet do the Biggest Loser contestants follow?

Calorie levels are individualized for each person, but in general we rarely go below 1,200 or above 2,400 calories per day. With the exception of skim milk, most of the calories come from food instead of beverages because food is more filling than drinks. The food selection is based on nutrient-rich foods that provide good nutrition, fiber, and meal satisfaction for the least number of calories.

Here is the nutritional breakdown of the diet they follow:

  • 45% of calories from healthy, whole-grain carbs.
  • 30% of calories from lean protein from chicken, turkey, dairy.
  • 25% of calories from healthy fats like olive oil, nuts, seeds, and avocado.
  • 3 meals plus 2 snacks daily.
  • 4 cups of fruits and vegetables daily.

When contestants are hungry or tired, we reevaluate the food budget to make sure they are getting enough food to fuel their activities and that the combination of foods is satisfying. In fact, at times we have trouble getting them to eat all their calories. On the flip side, when the scale gets stuck, we might cut back on the grains.

What is the role of a registered dietitian on the show?

Prospective cast members come out for a week, and during that time I conduct a nutritional assessment and diet history. Once they are selected, I see each one for an individualized consultation about their diet plan and give them instructions on the importance of keeping a food record, which they send to me daily. From their food records, I create a spreadsheet to ensure they are getting enough nutrients and food.                                                                              How are meals prepared for cast members?                                             Our goal is to educate them on healthy cooking techniques and weighing and measuring normal portions, and to provide them a full refrigerator of healthy foods they use to prepare their own meals. We have a library of delicious recipes, and bring in guest chefs to share their healthy cooking techniques. For the most part, because their days are so full, cooking is simple. So a typical meal may be a grilled chicken breast, salad, veggies, and a whole grain.

Part of the process is to help the cast learn how to prepare meals so they can continue to do so when they leave the show, because many of them have never cooked and relied on eating out, and on packaged and convenience foods.

What is your secret to helping cast members keep up their new healthy lifestyles when they leave the show?

Generally, if they are still in the weight loss phase, their diet plan does not change much until they reach their weight goals. They also have my contact information if they have questions or need my help.

Most of the contestants continue working out hard and following the diet plan because they all come back for the finale, and that competitive spirit helps them stay focused on eating healthy and exercising. For continued success, we advise them to change the environment that led them to being overweight and surround themselves with people who are supportive.

How does competition help people lose weight?

Whether it is on our show or with your friends at work, contests establish timeframes to help people stay focused on their goal of improving health and losing weight. That sets up the framework that becomes reinforced when the numbers on the scale go down and they start to see positive changes. It gives people happiness, confidence, and a feeling of satisfaction that working together with like-minded people can help you achieve your personal goals.

What kinds of exercise are recommended for people at home?

First, check with your doctor before you start exercising.

Just moving more is a great way to start, and then push yourself out of your comfort zone to be more physically activity. Walking the dog is a good start but it doesn’t constitute a workout. Set up an evaluation with a fitness trainer to establish a basic routine that works all your muscle groups and includes aerobic activity and strength training. Strive to incorporate a workout into your daily routine on most days.

How do contestants keep the weight off after the spotlight is gone?

Long after the finale and lots of lost weight, contestants stay in touch with each other and continue to share a wonderful support system. The support they receive from their communities, peers, family and friends is critical to their continued success. Several contestants flew to San Francisco to compete in a marathon together. They have Facebook groups, and many go on to be motivational speakers to share their success stories. All of these things help them stay focused on their personal commitment to eating healthy and exercising.

Once they achieve their goal weight, they slowly dial-up the calories in increments of 50-100 and dial down exercise intensity to find the sweet spot of maintenance. Many folks continue to keep a food journal. By the end of the show, they are walking calorie counters who understand the role of calories in and calories out as the formula for weight loss.

What motivates most people to keep the weight off?

They are so happy and proud of their accomplishment and never want to go back to those negative feelings associated with being obese. The seductive feeling of happiness and what a healthy body feels like is intoxicating and matters more than food.

Sample ‘Biggest Loser’ Diet Plan

Here’s a sample day on the Biggest Loser 1500-calorie diet plan:

Breakfast

  • 1/2 cup fresh diced melon
  • Oatmeal (1/2 cup dry old-fashioned oatmeal, cooked with 1 tablespoon ground flax and 1 cup water), sprinkled with cinnamon and 1 tablespoon chopped walnuts).
  • 1/2 cup fat-free vanilla yogurt
  • Mint tea

Midmorning Snack

  • 1 fresh pear, sliced and topped with 1/2 cup fat-free ricotta and drizzled with 1 teaspoon honey

Lunch

  • Mediterranean turkey pita sandwich made with one 4-inch whole-wheat pita bread, 4 1/2 ounces thinly sliced lean turkey breast, 1/2 roasted red bell pepper, 2 pieces Romaine lettuce and 2 teaspoons mustard
  • Sparking water with orange slice

Midafternoon snack

  • 1 nonfat mozzarella string cheese stick
  • 1 medium orange

Dinner

  • 4 ounces grilled lean flank steak with 2 grilled Roma tomatoes
  • Large tossed salad (2 cups mixed greens, 1/4 cup sliced cucumbers, 1/4 cup sliced mushrooms) with 2 tablespoons light Caesar dressing
  • 3/4 cup whole wheat couscous
  • 1 cup nonfat milk

Evening Snack

  • 3/4 cup nonfat Greek-style yogurt with 1/4 cup low-fat granola and 1/4 cup fresh blueberries

 

The Special K® Challenge


 Want to try the special k challenge just follow these three steps:                                                                                             1.Replace 2 meals a day with any delicious variety of:

Special K® Cereal, Protein Shakes, Protein Meal Bars2.Treat yourself to 2 tasty, anytime snacks a day:

Special K® Protein Snack Bars
Cereal Bars
Fruit Crisps
Crackers & Chips
Protein Water Mixes3.Eat one sensible meal a day (you choose when). Need some nutritious ideas?

See our Challenge-friendly recipes                                                                                                                                                 These Yummy Ideas were not designed to be a part of the Special K Challenge,But you could work them into a ny healthy eating plan when looking for some yummy snacks.

( MINI PB+J SANDWICHES,Put peanut butter and jelly on these tasty Multi-Grain Crackers. Yummy! )

( BERRY DELIGHT,Mix Red Berries Cereal with Chocolatey Delight for one perfect pairing.)

( CHOCOLATE-COVERED BERRIES,Have chocolate milk instead of regular milk with your Red Berries cereal. It’s like a       strawberry/chocolate milk shake.)

( SWEET & SALTY TRAIL MIX,Mix Red Berries cereal, pretzel sticks and soy nuts or seeds. Super simple & yummy! )

( GOOD MORNING APPLE PIE,Top your Cinnamon Pecan Cereal with sliced apples. It tastes like a little slice of Americana! )                                                                                                                                                                                                          Here are some more great  fittness, and nutrition tips that may also be useful to you’r success as well. Now most of your favorite Special K® Cereals are made with whole grain and fiber, making them a deliciously, nutritious part of any balanced breakfast.
Diets high in fiber, combined with exercise, may help with weight management. Starting your day off with a serving of one of these
cereals is just one more great way to help you stay on track. Grab a bowl and a spoon AND enjoy!

                                                                                                                                                                                                                                                                                                                                                                                                                 Fittness  Tips.
  1. Mix it up. Every little bit counts! Missed your daily workout? Don’t worry, you can still fit something in. Watch one of your favorite TV shows and do strength training moves during the commercial breaks: lunges, squats, crunches—mix it up. Giving yourself mini, achievable health goals can go a loooong way.
  2. Lift weights & your spirits. Studies show that even a little bit of exercise can affect the mood-controlling parts of your brain. Try a bicep curl by standing with your feet shoulder-width apart. Place your arms at your side and slowly bend your arm, bringing the weight up toward your face. Do 12 reps each and the next time you have a rough day remember to reach for a dumbbell instead of junk food.
  3. Change your scenery. Workouts getting a little boring? Trade the treadmill for some new terrain and explore a great path in your neighborhood. Tired of running? Go for a long hike or a swim. A new environment can breathe some fresh air into your routine.
  4. Be a team player. Join a recreational team at work or organize a day for you and your friends to play a game of kickball. Don’t worry about not being a great athlete—you burn calories whether you make contact with the ball or not.
  5. Leave the magazine on the coffee table. It might seem like a great way to keep yourself entertained during a workout, but if you can read captions in a gossip magazine, chances are you’re not pushing yourself hard enough. If you’re really into reading material, try downloading a podcast or listening to an audio book.
  6. Check your bags. Not your goals. Traveling these days will definitely get your heart rate up, but not in a good way. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. The equipment might not be state of the art, but there’s never a shortage of towels. Hotel with no gym? Try push-ups and lunges in your room.
  7. Make prime time your prime time. Instead of taking a seat on the sofa, find a spot on the floor and concentrate on strength training during the half-hour episode. Side crunches and leg lifts will help tone your core without blocking your view of the tube. At a commercial, take your heart rate up a notch with sets of jumping jacks, lunges and push-ups. You’ll stay caught up on your favorite shows and your fitness routine.
  8. Defy your desk job. More and more occupations require workers to sit in front of a computer for 6 or more hours. And that lack of movement can take a toll on your body. Make a point to move every hour, whether it’s to physically deliver a message or just to circle the office. It will break up the monotony of your workday, help you get to know your coworkers and restore some fitness to your 9-to-5.
  9. Take a class. Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money’s worth and the energy from everyone in the room will help improve yours. Don’t worry if you don’t know all the steps at first—think of what a big step you’re making for yourself.
  10. Optimize your playlist. Music has an amazing power to pump us up and get us going. Rather than relying on shuffle to get you through a workout, organize your songs carefully. Put your favorite songs at the beginning, middle and toward the end of the time you’ll be working out to motivate you. Change it up every week by adding new songs or switching Mp3 players with a friend.
  11. Get your glutes in gear. Get on the floor on your hands and knees. Extend one leg and bend it to a 90-degree angle, raising it so that your toe points toward the ceiling. Bring the leg back down and repeat for 12 repetitions, then switch to the other leg. To maximize results, make sure you squeeze your glutes tight as you do it. Keep it up and pretty soon you’ll be working that backside into a smaller pair of jeans.
  12. Buddy up. Working out with a friend is a great way to stick with a fitness routine. Meet each other for a run in the morning or take an aerobics class after work. Just make sure you partner up with a pal you can count on to push you and help you reach your goals.
  13. Dress for success. Before you start any kind of exercise routine make sure that your body is well supported. This means comfortable shoes, a strong sports bra (or two), breathable fabrics, and even a cute little headband. The less you have to fuss with during your workout (i.e. tugging at your shorts, pushing hair out of your eyes) the more you can focus on achieving better results.
  14. Hop to it. Boxers aren’t born lean and mean. It takes dedication and a little help from an 8-foot piece of rope. Jumping rope provides such a great full body workout that an average sized woman (5’4”, 140 lbs.) can burn more than 100 calories in just 10 minutes. So, next time that gym membership starts to pinch your pennies, pick up a rope and start hopping.
  15. Be fear free. One of the main reasons people avoid the gym is they’re afraid of being judged by other people. The truth is, the majority of people at the gym are there to focus on their own bodies, not yours. The sooner you overcome that insecurity the sooner you can focus on your fitness performance.
  16. Every minute counts. Don’t eliminate your exercise for the day just because you have a full schedule. If you’re crunched for time, then crunch your routine. Simply decrease the frequency or duration to accommodate your workout. You’ll feel better knowing you did something rather than nothing.
  17. Feel the burn. As hard as it may be to believe, that achy feeling the day after a workout is actually a great sign. It means that your muscles are activated and responding to your activity. So, don’t mistake a little soreness as a cue to stop. Instead, use it as proof that your body is already changing.
  18. Exercise before you eat. Instead of heading to the kitchen when you get home from work, set aside a half hour to an hour to get your workout in. Not only will it help you let off steam from your job, but you’ll be less likely to overdo it with extra helpings and desserts at dinnertime.
  19. Get a good base. When you’re doing a standing exercise, make sure that your legs are a good width apart. Having a stronger balance will help you perform a move easier and help you get more results.
  20. Burn big calories. Work the big stuff STAT! You burn more calories when you work many large muscle groups simultaneously. The next time you hit the gym, try running, jumping rope, skipping, even jumping jacks!
  21. Use your weight. YOU are all you need! Your own body weight can provide a great workout and build strong, sexy muscles. Try sets of lunges, crunches, squats and push-ups to get yourself going when you can’t make it to the gym.
  22. Move it. Something is ALWAYS better than nothing. Missed your workout? Get in at least 10 minutes. Pop in a DVD and get in a quickie, turn up your favorite tunes and dance around, re-create something from your favorite exercise class, climb the stairs or take a quick trip around the block.
  23. Change it up. Get that metabolism going! Change up your workouts with a little high-intensity strength training. Increase the weight, reps and/or sets you lift (and decrease the amount you rest in between) and you’ll start to see some sculpted, lean muscles (and you’ll keep your metabolism humming post-workout!)
  24. Break it up. Hate doing abs? Break up the monotony by putting a set of abs in between each set of your weight-training routine. Since you never have a chance to sit still and cool off, you’ll keep your heart rate up and burn more calories and body fat. Hooray!
  25. Give me 10. Ten minutes are better than ZERO. Can’t stand the idea of working out? We all have those low energy days. When you’re feeling ho-hum, head to the gym or workout anyway and promise yourself you can quit after 10 minutes.
  26. Go for the burn. Squat your way to a better you! The squat is one of the best lower-body exercises to hit your glutes, hamstrings and quads. Try using a stability ball the next time you’re at the gym for an extra burn. Stand with feet shoulder-width apart and put the stability ball between your lower back and the wall. Bend your knees 90 degrees—making sure your knees don’t go past your toes. Put your hands on your hips or hold hand weights if you really want to work.
  27. Use weights. Pick up those weights! Muscle burns fat, so the better your weight training sessions are, the less cardio you’ll actually have to do.
  28. Step it up. Wanna burn about 15 calories a minute? Jump on the stair climber (the machine that looks like an escalator) the next time you’re at the gym. It’ll help you blast the biggest muscles in your body: booty, hips, thighs and calves. Just make sure you stand up straight (no leaning, ladies) and use the handlebars for balance only (NOT to support your body weight)..
  29. Skip the gym. Yep, you heard that right. It’s good to give yourself a change of pace…shock those muscles and make the most out of your workouts. Head to a hill with a friend and take turns running up (and down) it—see who’s “king of the hill”. Take a dance class. Play tennis. Play tag. Find a workout that reenergizes you and gets you excited about exercising again.                                                                                                                                                                                   Nutrition Tips:                                                                                                                                                                                                  1.Divide your plate. Divide your plate, conquer your weight. Fill half of your plate with veggies or salad (watch those fatty dressings!) One-quarter should be lean protein—fish, chicken or beef—grilled, baked or poached. And the last quarter should be starch—but watch the butter or oil. It’s easy to remember at home, or in a restaurant.                                         2.Drink your H2O. Feeling tired or hungry? You may just be thirsty. Make sure you get at least 6 glasses of water a day. Water helps your body transport nutrients and eliminate toxins. Get tired of all the agua? Add a cucumber or lemon slice to jazz it up!                                                                                                                                                                                3.Plan ahead. Curb the afternoon munchies by planning ahead. Tempted to hit that vending machine? Have some string cheese, protein water or a handful of nuts at the ready to help keep you satisfied.                                                             4.Ride the wave. Feel yourself getting ready to overindulge? These urges come in waves. If you can allow 10 to 15 minutes to pass, chances are the urge will pass with it. Occupy the time by moving around, calling a friend, taking a shower, going on a walk, or doing something relaxing and positive for yourself…you are definitely worth it!                                                5.Go for fruit. Fork over the fruit! Fruit is packed with vitamin and antioxidant power AND it contains fiber (which can help you feel more satisfied). Try some yummy berries: blueberries, raspberries, strawberries—they’re great on top of cereal or with a little part-skim ricotta cheese.                                                                                                                                         6.Watch portions. When you get takeout, think of it as two meals and split it with a friend or put half of it away before you even start eating. When you’re playing chef at home? Avoid serving plates or bowls; pre-portion your feast on a smaller plate instead. It will be more satisfying both to your eyes and your stomach!                                                                        7.Build willpower. Be smart when you eat out. Going to dinner tonight? Eat a balanced snack 1 to 3 hours before leaving the house: veggies with hummus, a non-fat yogurt with 1 tbsp chopped walnuts, 1 tbsp of natural peanut butter on whole wheat toast, or a piece of fresh fruit and a slice of lowfat cheese. The extra something in your belly will give you the self-control to say “no” to fatty appetizers and gigantic desserts.                                                                                                     8.Don’t skip meals. Skipping meals can cause low blood sugar, which means you’ll end up feeling weak (booo) and lightheaded (hisss). AND it can lead to overeating and food cravings later. Statistics show that people who skip breakfast are more likely to be overweight than people who eat in the morning. Never skipping a meal will help you stabilize blood sugar and control your appetite.                                                                                                                                               9.Learn to eyeball. Eyeball those portion sizes! Want to make sure you’re getting the right serving sizes? Use these tricks of the trade: 3 oz. of lean meat = a standard deck of cards. Half a cup of fruit, veggies or whole grains = an orange. 1 oz. of cheese = 2 dominoes.                                                                                                                                                         10.Choose the crunch. Choose fruit over fruit juice. The real thing is more likely to have higher fiber content and make you feel fuller…so always opt for the whole fruit when you can.                                                                                                         11.Move it. Feng Shui Your Fridge. It sounds simple, but just taking your good stuff out of the crisper, cutting it up so it’s ready to go and putting it on a more visible shelf can aid in your effort to eat better. (And it doesn’t hurt to move the fattening stuff out of sight.) You’ll be more likely to reach for a healthy snack if it’s front and center                                   12.Start Journaling. Keep a food journal noting what you eat, how much, when and where. Journaling can help keep you accountable for what you eat and help you think twice before overindulging. It can also help identify unhealthy patterns that may be inhibiting your weight loss.

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