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| Just Starting A Diet Plan? Keep some easy tips in mind! Laurie Beebe, MS RD Make just a few simple changes at the beginning Choose one or two things you can easily change the first week or two to keep you from overwhelming yourself and setting yourself up for failure. Let yourself experience some successes to start motivating you, and then celebrate them! Maybe you can increase your water intake by 2 more glasses a day, or promise yourself you can fit in 10 minutes of exercise 3 days each week. Start becoming aware of when and why you eat Merely being conscious of what you eat can help you make better decisions. Start practicing this: think before you put something in your mouth: "Am I hungry now?" "Do I even like this food?" So much of our eating is mindless: picking up a donut in the office conference room because someone brought in a box; having a piece of cake you don't even like because someone handed you a plate at a party; finishing the whole bag of chips because you were preoccupied watching a dramatic movie. You don't always have to say "no" to yourself if you actually want to eat something just because it tastes good! But you may find it relatively easy to forgo several hundred Calories a day just by being mindful of what you really want, and what you can just as well do without. Stop labeling foods as "good" or "bad" Dietitians have many sayings: one of them is "there are no bad foods; only bad diets". Having something you label as a bad food often correlates to labeling your behavior as 'bad', and eventually you begin to think of yourself as a 'bad' person on a day you may have eaten more than you thought you should have. This does no good for your self-image or for your plans to eat healthy. There are very few circumstances where any food cannot fit into an otherwise balanced diet. So, give yourself a break! Making lasting changes takes time and cannot be done in a few days or even in a few weeks. Everyone has setbacks and some days we make decisions we know weren't the best. Start each day fresh with a small goal in mind and reward yourself (with something other than food!) at the end of the day when you achieve your goals. And don't beat yourself up if you made one unwise choice. Tomorrow is another day. Maybe the day you will start Shaping Your Future! |
| Click On A Title Below for Articles On a Variety of Nutrition-Related Topics |
| Read This Article from the National Institute of Health on How to Maintain Weight Loss: http://public.nhlbi.nih.gov/newsroom/home/GetPressRelease.aspx?id=2557 |
| Scroll down for more articles. Choose from over 60! |
| TRY THE MAGIC BULLET FOR GREAT SMOOTHIES Serves 1-2 : Mix 1/2 to 1 cup frozen fruit with 3/4 to 1 cup milk, and blend in the magic bullet. You get a healthy, nutritious snack that's cool and refreshing! You get 1/2 serving of milk for your daily Calcium, and another serving of fruit for vitamins, minerals, and fiber--and it tastes great! Try combining flavors: mix frozen bananas with frozen blueberries, peaches, or kiwi. Or try adding coffee cubes (freeze morning leftovers in ice cube trays)! |
| For more frequently updated tips and articles, check out my BLOG! I write 3 or 4 times a week to give you a new perspective, a new tip, or to share someone else's experience with establishing new and healthier eating habits. Maybe you can relate! To check it out, click over to LifeDietBalance.blogspot.com |
