Nutrition Health Review

WINTER 2017

Nutrition Health Review provides consumers updates on the latest medical research, news, trends, and products in nutrition and healthy living.

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Winter 2017 • Volume 114 25 Behavior Modification Strategies for Weight Loss L ook at your home and work environment like a detective. What specific behaviors, habits, or aspects of your environment interfere with making lasting lifestyle changes? These cues can be eliminated or at least greatly diminished using the following tips: 1. Eat slowly —Chew your food completely and place your eating utensil on the plate between bites. 2. Always eat in a specific place— Choose a room where you will do all of your eating, and promise yourself not to eat anywhere else. 3. Do not keep leftovers on the table to invite additional nibbling after you finish— Instead, get up from the table immediately and do something else. Store leftovers in the refrigerator or freezer before your meal so you will not be tempted to eat more later. 4. Keep food out of sight as much as possible— Do not keep it on the counter or in see-through containers. Keep your healthier choices in see-through containers so you learn to choose those before the others. 5. Bring healthy snacks and meals with you to work— This way, you will not be at the mercy of the cafeteria, fast food, or vending machines. 6. Do not eat lunch at your desk— Go to the lunchroom or a picnic table outside, but break the psychological connection between your desk and eating. 7. Learn to change your routine— If you go to the refrigerator first thing after work, learn to go directly to another room so you will eventually break that connection. 8. Try not to nibble while preparing foods— If munching while you cook is a problem for you, try to prepare several meals at once at the beginning of the week to decrease the amount of time you will be vulnerable. 9. When you have a craving, try waiting 10 minutes before you eat anything— When you do not immediately respond to cravings, they tend to decrease in intensity. Repeated over time, the craved food will lose its strength and power over you. 10. Always have an escape route— Do not put yourself in a situation where you feel unable to control your eating. If you find yourself overwhelmed at any time, have a plan for how you will allow yourself to leave. Source: Alexander C. The Emotional First Aid Kit: A Practical Guide to Life After Bariatric Surgery, Second Edition. © 2009 Matrix Medical Communications. 5 pigs in a blanket = 70 minutes performing in a marching band. Hot dogs wrapped in a crescent roll or biscuit dough add up: Each one of those you pop in your mouth has 66 calories. Fit Tip: Use low-calorie franks, maybe skip the dough? Get some fancy mustard instead. 1 cup of chili = Face painting 22 wild fans. A cup of chili packed with beef, beans, peppers, onions, and other assorted vegetables comes to about 350 calories. A blob of sour cream and some shredded cheese adds another 150 calories or more, for a grand total of 500 calories. Fit Tip: Replace the beef with ground turkey breast, or make the chili vegetarian. Top it with low or nonfat sour cream and cheese. 1 deviled egg = 12 minutes of cheerleading. Ever try doing one of those cheerleading routines? I didn't think so. Deviled eggs are made with mayo, and in case you weren't sure, mayo is very high in calories. Fit Tip: You can use low-fat mayo, or how about just hard-boiled eggs with hot sauce or mustard? 4 pita chips with guacamole = 51 minutes of preparing, cooking, serving, and cleaning up after the Super Bowl party. The chips are about 13 calories each, and each scoop of guacamole is at least 25 calories, for a total of 38 calories. Guacamole is high in calories, but the good news is that avocados are packed with antioxidants, vitamins B6, C and E, as well as folate and potassium (60% more potassium per ounce than bananas), and they're a great source of monounsaturated fat, which studies have shown reduces serum cholesterol levels when used in place of saturated fats. Fit Tip: Eat one at a time. Don't just sit with a big bowl of chips and guacamole in front of you while you mindlessly watch the game. Source: DietDetective.com

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