by Paula (Clean Eating Expert)
4. April 2010 05:12
When I was a child, it was expected that we finish the food put down before us. Now, I find myself still doing that, so to counteract that, I use a smaller plate. There are some other strategies to watch that can sabotage your physical progress.
1. Don’t rush through your meals. Put your fork down in between bites.
2. 2. Don’t sort mail, scroll your blackberry or watch TV. while you eat. This leads to mindless eating, that leaves you feeling hungry in the end, looking for more.
3. Try eating off a plate vs. styrophome when possible. This is about portion control (which we’ll look at more tomorrow).
4. Don’t eat when you’re angry or bored. If you’re reaching for a snack because you’re anxious, try a protein rich snack vs. a carb snack which will create a serotonin buzz, followed by a blood sugar crash that will leave you looking for more.
Come back Monday for some practical solutions
Saturday 4/3/10 Workout Diary:
walk on street- 30 minutes
Saturday 4/3/10 Food Diary:
Breakfast-
Steel cut organic oatmeal (150 cal)
1 cup assorted fruit (40 cal)
A.M. Snack-
1 scoop whey protein (110 cal)
Lunch-
4 oz orange roughy ( 90 cal)
Salad- 2 cups organic spinach, 9 roasted hazelnuts, handful spagetti squash, 1 slice swiss cheese, balsamic spray, 1 tbls EVOO (130 cal)
P.M. Snack-
Soft serve yogurt, with stawberries ( 150 cal)
Dinner-
Chicken marsala (280 cal)
green beans (20 cal)
small salad with balsamic vinegar (40 cal)
Dessert:
2 glasses wine ( 200 cal)
skinny cow ice cream bar ( 110 cal)
TOTAL CALORIES:1320
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