 Check out our BLOG or FACEBOOK page. For more great tips and ideas to think about. |
What is a snack?
According to the trusty Webster’s Dictionary a snack is a light meal. I also think of a snack as a drink of water, a mini workout, or just taking a break because those things usually go hand in hand with a food.
Some people think that snacking is bad or unnecessary…they are wrong. Snacking plays a major role in weight control. How? It helps you to not overeat at meals and it keeps your blood sugar stable throughout the day.
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Snacking Made SMART!
Maintaining a healthy diet in my book is about three key factors: balance, portion control, and a plan in both the food department and exercise department. Make sure you check out our BLOG for more tips.
Without a balanced diet it's difficult for the body to keep you healthy, to think smartly, and to feel fantastic. I highly recommend visiting MyFood Pyramid to download your own personal food pyramid program.
Portion control can be tough, especially around the foods you love. There is an old saying that says something like, "eating too much of a good thing can make you sick". Yes, even healthy stuff sometimes; for instance, if you eat too many carrots your skin will probably turn orange. Too much pineapple? Sores in mouth. You get the point. There are a lot of restaurants out there that over estimate portions. Be careful about that. You don't have to finish everything on your plate. Also, if you want a second helping of something, stop, take a drink of water and wait for a few minutes, you might not want it.
Side note: For the record…we don’t calorie count here…we only try to create awareness of high calorie items..
Have a plan. It's a great habit to wake-up everyday with a menu plan. For instance; knowing what's for breakfast, snacks, lunch, and dinner. It's a great way to practice the character trait of Self-control. Know how many slices of pizza you're going to eat, how many nuts, etc. This helps with portion control and balance.
So, let’s figure out some things about you by going through the following three steps. After that I will suggest some tips to help you eat smarter and feel better.
STEP ONE: What is the closest scenario that is related to where you are right now?
A: Breakfast + healthy snack + healthy lunch + healthful snack + healthful meal + healthy snack
B: Breakfast + healthy snack + healthy lunch + fattening snack + big fattening meal + no snack
C: Breakfast + no snack + Big fattening lunch + no snack + big healthy meal + fattening snack
D: No breakfast + no snack + Big fattening lunch + fattening snack + big fattening meal + fattening snack
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STEP TWO: Where are you currently with your weight?
Current Weight_______
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STEP THREE: Write down where you want to be with your weight and eating habits. Set a goal within your means; be realistic with your goals. Allow yourself 6 months to see positive results. The first three weeks will be hardest. Remember that your body and mind needs to reprogram itself with new eating habits and exercise routines. |
Suggested tips on how to reach your goals:
- Tip #1:
- Eat breakfast
- Eat lunch
- Eat dinner
- Have a snack in-between each meal to avoid overeating during the main meals and to keep blood sugar balanced throughout the day.
- Tip #2:
- Keep a food log for three weeks. Yeah, it’s not fun and let’s face it you don’t want to know the truth, but it WILL help you understand what you eat, when you eat, and how much you eat.
- I am at a point where I keep my food log in my head. So, at the end of the day if my husband asks me what I ate today (he wouldn't do that, but you get my point); with confidence I could tell him what I ate. If you can’t do that by memory, then you need to write it down. Here is a little chart to help.
- Tip #3:
- Use your common sense; you are smarter than you know when it comes to food. Think before you eat and make that a habit.
- Tip #4:
- Have a plan. For example: if you know for a fact that you are going to your favorite pizza joint for dinner and that you are going to eat more than you should, then have healthful lunch, a light snack, drink some water, and go for a walk.
- Tip #5:
- Timing: be smart about WHEN you eat your favorite foods. Eat your favorite foods in a relaxed environment. I guarantee that you will enjoy them even more if you take your time and savor the smell, the look, the texture, and most importantly the taste.
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| Here are some good reasons to be thin...check out "Fat: the inside story" |
| Put your snack in a bowl so you can see how much you are going to eat. |
Cracker Smackers: aren't crackers yummy? I love them, but they aren't the best for your body. Be aware (not beware) of how many crackers you eat with your dip or cheese. Try a rice cake or carrot disc instead. |
| Eating is to be enjoyed and it is to fuel your body to function efficiently. Eating is not a game, like seeing who can eat the fastest, nor is food to be wasted, nor is it to be boring. Sit down, turn off the noise, and focus on your food and the people around you. |
Definition of big fattening meal = LARGE portion and off balance.
Definition of light healthy snack = whole fresh foods or products with simple understandable ingredients.
Definition of healthy meal = portion control and well balanced in food groups |
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