• Water is a dieter’s best friend. Drink Plenty of Water: Water helps control your appetite by making you feel fuller faster.

• Eat Slowly: It takes 20 minutes for your brain to register that you’re full. So, savor your food, drink lots of water and slow down. Give your mind a chance to catch up with your body. According to experts, eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food.

• Eat Before the Party Starts: Don’t go to dinner starving. Eat a healthy breakfast and a low calorie snack before hitting the holiday buffet. Start your day with a small but satisfying breakfast — such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk — so you won’t be starving when you arrive at the gathering. Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices. You’re less likely to overeat if you’ve got your appetite under control.

• Eat the Special Stuff: Don’t blow your precious calories on large portions of food you can eat everyday. Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories.

•No Seconds: If you eat slowly and drink plenty of water with your meal, you shouldn’t feel the need to go for seconds. If you’re being pressured by your host to take seconds, politely say, “No.”

from womensfitness

The old saying goes, “Breakfast for a king, lunch for a prince, dinner for pauper.” But do you need to eat less at night (i.e., after 6pm)? The simple answer is no, you don’t. Just make sure you don’t overeat. Over consumption of carbohydrate or any food late in the day is the likely cause of weight gain related to nighttime eating.

It’s hard to find any conclusive metabolic evidence that food eaten at night is more likely to be stored as body fat. Metabolism drops when you are sleeping, but that simply lowers your daily energy expenditure and its 24 hour energy balance (energy in versus energy out) that really matters for weight gain or loss.

Eat for Appetite Management

Eating five or six meals a day may assist with appetite management by maintaining satiety between main meals. This means you’ll be less likely to overeat at meals. If you are active and have large energy requirements, you’ll also need to spread your food intake over the day.

However, for some people, eating every three hours may have a negative impact on weight management. This can be the case when an individual has poor appetite management and too many snacks between meals. They may be better suited to avoiding food triggers between main meals, especially if they are not very active and don’t need to fuel up so often in the day.

Stay Under Your “Calorie Cap”

The choice of how much you eat at night can best be made based on how well you have eaten up until dinner time. If you are well below your normal calorie intake at dinner time, you can afford to be more flexible and eat more at night. If you have blown your daily calorie budget by lunch with a double cheeseburger and soft drink, you’ll need to limit anything you eat later in the day to minimize excess calories and potential body fat gain.

Getting Practical

Even though food eaten at night is not more likely to end up stored as body fat, especially when you are within your daily calorie allowance. Even so, we still need to consider the reasons why people often eat too much at night and counter these with some targeted practical advice.

Lack of planning - If you don’t eat enough during the day, you risk greater hunger at night. If you skip breakfast, are too busy for lunch or forget to snack, you leave yourself open to overeating in the evening. By planning your food for the day and taking time out to eat regularly, you can satisfy your fuel needs and avoid overfilling late in the day.

Eating habits - Habits are powerful behavioral patterns that allow us to perform many of our daily tasks without conscious effort. Showering, dressing and teeth cleaning are good habits that, for most of us, happen on autopilot. Unfortunately, overeating at night also occurs on autopilot, and the habit needs to be broken. Try serving the evening meal on a smaller plate or taking leftovers off the stove and placing them in the fridge immediately. These new habits will put the brakes on dinnertime feasting.

Social pressure - Your diet may stay on track until you come home to sit down at the table with other people. You may feel obliged to eat everything that’s served by your caring partner, mother or friend. You can also simply overeat over long social meals. To manage this feeding pressure, make your diet plans known to those at home. Recruiting their support to serve less or change what you eat at dinner will work in your favor. And as for the belief that you should clean your plate, learn a new mantra: “It’s better to go in the waste than around my waist!”

Emotional escape - After a stressful day, food can sooth and relax. Chocolate, ice cream, cake and chips work well at delivering instant relief. Eating is also an effective short term strategy to beat nighttime boredom. Helping clients identify an evening stress or “boredom food” link is the first step. Alternative emotional rewards or stimulation then need to be established. Ask the question, “What can you do in the evening that would reduce the need to eat?”

from  http://www.ptonthenet.com/

Cook up healthier recipes by swapping one ingredient for another. These substitution tips can help.

from Mayo Clinic

You stock healthy foods in your pantry, but what do you do with them? And how do you modify favorite family recipes so that they’re more in line with your healthy-eating plan? It’s not as hard as you may think. The key is to incorporate healthier alternatives into your daily eating routine.

The following suggestions can help you lower fat, salt, sugar and calories and increase fiber in your recipes.

From ACSM

Dietary Strategy #1 Fruits and Vegetables: At Least Five-a-Day You’ve heard it many times before: “Eat more fruits and vegetables.” Repeated by dietitians over and over, this phrase begins to sound like a mantra, but why is it so important? Fruits and vegetables contain a vast array of vitamins, minerals, and phytochemicals (many of which function as antioxidants) that not only improve overall health but also contribute to reduced cancer risk, heart disease, and high cholesterol. Fruits and vegetables are high in fiber, which helps maintain digestive health, and the protein and carbohydrate we get from these foods help fuel and repair our bodies. Most fruits and vegetables are also naturally low in calories and promote satiety (a feeling of fullness and satisfaction); thus, they may also aid in weight management.

Dietary Strategy #2 Go for the Whole Grain: Replace Refined Grains with Whole Grains Whole grains offer the plant’s seed in its entirety. The alternative — refined grains — undergoes a refining process that strips away the majority of the plant’s vitamins, minerals, and fiber, only a fraction of which is “replaced” when the grains are “enriched.” Words such as “whole wheat, whole rye, or whole oats” should be the first ingredient on a product’s ingredient list. The key here is to substitute whole grains for refined grains. Look for labels that read “100% whole grain.” But be careful: sometimes a label that reads “made with whole grain” may contain little in the way of whole grains. Consider eating a piece of whole wheat toast instead of white toast, or cook up some brown rice or wild rice instead of white rice. The nutrient content of your meal will increase and the food will provide a rich source of fiber, vitamins, and minerals. A steady supply of whole grains will help reduce the risk for heart disease, hypertension, and high cholesterol, and may even aid in weight loss.

Dietary Strategy #3 Good Fats, Bad Fats: Substitute saturated fats and trans fats with unsaturated fats. Both saturated fats and trans fats have been shown to increase blood cholesterol levels particularly LDL-cholesterol otherwise known as “bad cholesterol” for its role in heart disease. On the other hand, unsaturated fats, particularly monounsaturated fats such as olive oil and peanut oil, may actually raise HDL-cholesterol levels i.e., the “good cholesterol”, which is the compound that facilitates the removal of artery-clogging cholesterol from your body. Still intended to be used sparingly, substituting a monounsaturated fat such as olive oil for butter or margarine may help reduce overall cholesterol levels. Other sources of monounsaturated fats include almonds and avocados. All of these are high calorie foods, but if consumed in moderation, they are very healthful, contributing the good fat our body needs to function while also helping to improve overall heart health.

Dietary Strategy #4 Nothing Fishy About It: Eating More Fish Reduces Disease Risk. Fish, particularly fatty varieties such as salmon, is high in Omega-3-Fatty Acids. These polyunsaturated fatty acids are essential i.e., our bodies cannot manufacture them, so we must get them from our diet. Dietary surveys suggest that Americans are currently consuming inadequate amounts of Omega-3 fats despite scientific findings that these substances can reduce risk for cancer, heart disease, diabetes, and arthritis. Consuming fatty fish like salmon, tuna, and rainbow trout twice per week can provide adequate amounts of Omega-3’s. Not a fish eater? Fish oil supplements can provide the same benefit, but it is wise to consult with a Registered Dietitian on what and how much to consume. Recently, publicity about the mercury content in fish has raised concerns regarding fish consumption. Salmon, however — particularly the wild variety — has been shown to be very low in mercury. To check the common mercury contents of various fish, visit the FDA’s Web site: http://www.cfsan.fda.gov/~frf/seamehg2.html, or consult the Environmental Protection Agency www.epa.gov.

Dietary Strategy #5 Count on Calcium: Not Just for Bone Health. Calcium and its vitamin counterpart, vitamin D, help build and maintain strong bones. Osteoporosis is increasing in prevalence: It is currently estimated that one in two women and one in four men over the age of 50 will suffer an osteoporotic fracture at some point in their lifetime. Calcium intake has been shown to be positively correlated with bone mineral density BMD i.e., the higher the calcium intake the greater the BMD in all age groups; although the results are particularly convincing in older, postmenopausal women. Important dietary sources of calcium are lowfat /non-fat dairy products milk, yogurt, cheese, dark green vegetables, canned fish with bones, nuts, and fortified foods juices, cereals, breakfast bars. Three servings of dairy per day will put you in line with the current recommendations. Not a fan of dairy products? Consider calcium-fortified orange juice or a supplement with calcium and vitamin D. Calcium and vitamin D are not only important for improving and maintaining bone health, but research suggests they may also work together to help reduce risk for developing colon cancer. As society and, subsequently, our lifestyles, become increasingly hectic, maintaining health becomes even more important.

Adopting these five dietary strategies will put you on the path to developing a healthier lifestyle and help you make the long-term investment that will decrease your risk for developing disease.

Save 17,528 calories per month–just by doing this one thing!

The one thing would be CUT BACK ON LIQUID - CALORIES YOU DRINK.

No chewing required.

Case in point is a Starbucks Cafe Mocha. On a daily basis it would add 300 calories (whole milk, no whip) or 400 calories (with whip) per 16-ounce beverage. Adding the word “white” adds even more calories - ordering a White Chocolate Mocha totals 410 calories (whole milk, no whip) or 510 calories (with whip).

510 calories is an entire meal. Order the mocha with nonfat milk or soymilk and this will bring it down to 220 calories (nonfat milk, no whip). But even then, if we do this every day, we are tallying up a total of 1540 calories a week (with nonfat milk) or 6,160 calories per month. And, this 6,160 calories per month total is only considering that habitual morning coffee run. What about drinks during the rest of the day?

Doing the Drink Math

If we are drinking the mocha in the morning and a couple of sodas or sweetened bottled tea drinks in the afternoon and a glass of wine in the evening as well, we are really in the beverage calorie business then! Let’s do some math, shall we?

Cafe mocha, 16 oz, (nonfat milk, no whip) 220
12 ounce soda 140
12 ounce sweetened bottled tea 116
8 ounces white wine or 12 ounces of beer 150
Total: 626 calories

626 liquid calories per day =

4,382 liquid calories per week =

17,528 liquid calories per month!

That’s a truckload of calories saved. And calories saved translate into potential pounds lost; approximately 5 pounds per month (using the 17,528 calories per month calculation from above, 3500 calories= 1 pound).

From WebMD

From SCW Ftness

Fitness enthusiasts have adapted to smaller portions eaten slowly and enjoyed completely sans guilt! However, when it comes to our beverage consumption, some of us are far less aware and diligent. Review this list of nine popular beverages that pack a substantial caloric blow: SURPRISE!

• Long Island iced tea (8 oz): 780
• Chocolate martini: (2 oz each vodka, chocolate liqueur, cream, 1/2 oz creme de cacao, chocolate syrup): 438
• White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425
• Hot chocolate with peppermint schnapps (8 oz): 380
• Pina Colada (6 oz): 378 calories
• Eggnog with rum (8 ounces): 370
• Mai Tai (6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350
• Coffee liqueur (3 ounces): 348
• Godiva chocolate liqueur (3 oz): 310

In order to work off just one Long Island iced tea, one would have to run a 6 minute mile for more than 45 minutes. The other option, of course, would be to cut the 700+ calories from your other consumption, i.e. food; which is one third of what most people eat in a day. The other alcoholic drinks on the list are better, but not terrific in terms of calories ingested.

For your reference, here are some drinks with a lighter touch:

• Ultra-light beer (12 oz): 64-95
• Mimosa (4 oz): 75
• Mike’s Hard Lemonade (11 oz): 98
• Light beer (12 oz): 95-136
• Wine spritzer (5 oz): 100
• Rum and Diet Coke (8 oz): 100
• Champagne (5 oz): 106-120
• Bloody Mary (5 oz): 118
• Red wine (5 oz):120
• White wine (5 oz): 120
• Port wine (3 oz):128
• Green apple martini (1 oz each vodka, sour apple, apple juice): 148
• Spiced cider with rum ( 8 oz):150
• Martini (2.5 oz): 160

It is important to also know a few things that equate to a rational caloric balance. Most people burn between 300 & 600 calories an hour during exercise depending on everything from style, intensity, conditioning, gender, weight (both body weight and the equipment used), and health.

1. c. Turkey has fewer calories (350) than chicken salad (550), a tuna wrap (600), tomato & fresh mozzarella (700), or a turkey or chicken panini (700 to 900). But the calories start to climb when you add cheese (or mayo, guacamole, or sauce). For flavor, add mustard or, better yet, veggies.

2. d. The calories in two scrambled eggs (300) and one slice of toast with butter (130) look trivial next to those in eggs Benedict (700), three slices of French toast with syrup (800), a Belgian waffle with fruit topping but no whipped cream (800), or four pancakes with syrup (900). To dodge the eggs’ 400 milligrams of cholesterol, try egg whites or scrambled egg substitute (130 calories) or hot or cold cereal with lowfat milk (200).

3. e. A plate of cheese ravioli typically has about 600 calories, fewer than eggplant parmigiana (800), lasagna (950), spaghetti with meatballs (1,200), or fettuccine alfredo (1,500). Unfortunately, they all have at least half a day’s saturated fat (the alfredo has more than two day’s worth). Instead, split an order of pasta (whole grain, if possible) with puttanesca, arrabiata, pomodoro, marinara, or red clam sauce.

4. d. The English muffin (ask for whole grain) with preserves has 200 calories, far less than the bagel (300) plus light cream cheese (100), the Danish (350 to 600), nearly any scone (400 to 600), or the pecan roll (500 to 800). Why not just grab a fresh fruit cup at around 150 calories?

5. b. An Asian chicken salad typically has the fewest calories (400), largely because it’s missing the cheese that you’ll find in Greek and chicken Caesar (500) or chef and cobb (700). Four tablespoons of regular dressing supply anywhere from 150 to 400 of those calories. Instead, ask for light dressing on the side and use it sparingly.

6. e. Even with whole milk, a Cappuccino has only 150 calories, far fewer calories than a Chai Tea Latte (290), a Caramel Macchiato (310), any Frappuccino Blended Coffee with whipped cream (420- 550) or any Frappuccino Blended Crème (490-580)

7. a. A tuna salad sandwich without cheese typically has 600+ calories (thanks to its mayo). The cheese in a tuna melt brings the total to 800+ You’d be better off with hummus, veggies, roast beef with mustard, Asian chicken or a veggie burger.

8. a. The 950 calories in an order of shrimp with garlic sauce (including some 250 calories’ worth of rice) only looks low next to the house lo mein (1,100), beef and broccoli with rice (1,200), kung pao chicken with with rice (1,600), or General Tso’s chicken with rice (1,600).

9. a. A Starbucks Biscotti adds only 140 calories to your coffee, far less than Starbucks Carrot Walnut Muffin (510), a slice of The Cheesecake Factory Cheesecake (630) or a Starbucks Old Fashioned Crumb Cake (670) or a Cinnabon (810)

10. e. At most restaurants, the buttered baked potato has about 400 calories, far more than the vegetable of the day with butter (100) or the cole slaw, rice pilaf, or mashed potatoes with gravy (200 each). Just make sure you avoid the real calorie traps: french fries (600), loaded baked potato (600), or onion rings ( 900).

It is important to fuel your body throughout the day, other wise you may feel tired, sluggish and cranky. Think of your body as a gas tank. If there is no fuel in the tank, you won’t have any energy. Small, healthy snacks or mini meals that include both protein and carbohydrates can help keep your energy levels high throughout the day. Instead of eating 3 meals a day, try to eat 4-6 healthy meals/snacks per day. You can also eat these snacks about 1 hour before exercise to fuel your body.

• Sliced apple with peanut butter (1 tablespoon)
• Turkey and tomato on whole-wheat bread (1 slice)
• Low-fat cottage cheese and a peach or pear
• A hard-boiled egg and a piece of fruit
• Almonds (1⁄3 cup) and dried apricots (1⁄4 cup)
• A yogurt-and-fruit smoothie
• Hummus (1⁄4 cup) and baby carrots
• Low-fat yogurt and fresh strawberries
• Baked sweet potato with low-fat cottage cheese
• Baked tortilla chips (10) and low-fat bean dip (1⁄2 cup)
• Reduced-fat cheese (1 1⁄2 ounces) and whole-grain crackers (5)
• Half a peanut butter and banana sandwich (1 tablespoon peanut butter)