Small Changes

The good folks at WebMD [11] put together a collection of ways to "slim down without dieting."  Sounds great to me, since D-I-E-T is a nasty, nasty four letter word in my humble opinion!  They've found easy to tweak things that will help you modify how you eat in manageable, um, bites--thus increasing your odds of success and lowering your odds of failure. 

1. Eating slower & making your meals last longer than 20 minutes (they suggest using a timer!)
2. Sleeping more (although not too much, which we'll learn when we tackle sleeping.  While different studies suggest different amounts--7-9 hours/night seem to be the most ideal)
3. Eat more veggies (hmmm...where have we heard this before?!?!?)
4. Adding soup (broth-based that is) to your meal(s)
5. Eating whole grains (make sure whole is in the ingredients, like whole wheat) and avoid refined grains like the plague (well, they didn't say it, but I'm sure it's what they mean!!)
6. Eyeball your skinny clothes!  By keeping something that's a bit too snug in eye range, you're more likely to stick to your guns!
7. Skip the bacon (i resisted the urge to scream and throw a tantrum like a 5 year old diva told she can't have a new pair of shoes to match her new backpack)...sigh.  okay fine, but I'm still saving it for an occasional treat, thankyouverymuch!
8. Build a better slice of pizza by chosing more veggies and less (or no) meat and going easy on the cheese.
9. Cut back on the sugar--particularly in sugary drinks (switch to water or seltzer and save your calories for delicious indulgences, like CHEESECAKE...hopefully there's not a "never eat cheesecake again" suggestion or I will have to act like the aforementioned 5 year old diva!)
10. Use tall thin glasses rather than short wide ones--you'll trick your brain into serving yourself less (works for using smaller plates, bowls, forks, spoons, etc...as you already know if you've been keeping up!)
11. Limit alcohol intake...a little is good, but too much has too many calories and also loosens your inhibitions making it more likely to select the burger & fries rather than the grilled salmon and salad.
12. Sip green tea, as some studies are showing that it might temporarily boost metabolism (no sweatin' required!).  
13. YOGA! Not just for the exercise component, but also because it forces you to focus and tune-in to your body, which can help you resist overeating and indulging in less-than-healthy foods less frequently.
14. Eat at home, where you can control portions, ingredients, cooking methods, etc.  While some places, such as NYC, are taking initiatives to make the consumer more informed (much to their shock!) by posting caloric content--not everywhere is doing this yet nor is every restaurant, so save your splurges and dine out less frequently.
15. Catch the "eating pause"--that moment when you momentarily drop your fork--it's your body signalling you're done!  so listen up, put your fork down, and box the rest up for leftovers!
16. Chew strong mint (sugarless) gum.  Or brush your teeth.  Anything to make you not want to put anything else in your mouth!
17. Shrink your dishes (apparently I was jumping ahead of myself earlier!  yes, I'm reading and typing at the same time..that way you're experiencing it as I'm experiencing it!) even though you're eating less, you'll be cleaning your plate and so you won't feel like you're missing a thing!
18. Get your portions right (REMEMBER MY CEREAL BOWL?!?!?! that's all I have to say about that!)
19. Try to aim for 80% fullness, rather than 100%, or as the Japanese call it hara hachi bu. Smaller plates, smaller utensils, and stopping at "the pause" all help!
20. Eat out YOUR way!  Going out is fun and inevitable, so make the most out of it.  Order appetizers as meals.  Start with a broth based soup or a house salad (NOT drowning in dressing!).  Split entrees with your friends, BF, spouse or yourself the next day (i.e. have half boxed up immediately rather than waiting until you're done eating).  Ask for steamed veggies or grilled meats.  Most restaurants are happy to comply, if not, find a new favorite restaurant!
21. Reach for the red sauce!  Since they're tomato based, they're chokkers with lycopene and have much less calories than the creme based sauces.
22. Go meatless more often.  While lean meats are a great source of protein, going veg or vegan more often will help you shave calories (presuming of course, you're not replacing lean meat with fettuccine alfredo!)
23. Burn an extra 100 calories a day.  Take a walk, hike, jog, clean the house more vigorously--the little stuff adds up!
24. CELEBRATE!  Be it meeting an exercise goal or even making it through the day without any soda--treat yourself to reward your positive behaviors--trust me, you'll want to be doing more!  Personally, I like using mani/pedi or spa treatments, but whatever floats your boat.

Challenge yourself to start working down this list--it's a sure fire way to get in the express lane on the road to hellthy!  Now, let the tweaking--and losing--begin!


~a grain of salt, taken preferably with a shot of tequila and a wedge of lime (to prevent scurvy, of course!)

Dish It Out!

How many times have you sat down with the intention of just eating a few chips or crackers...and the next thing you know, the bag has mysteriously emptied!  You couldn't have eaten the whole bag by yourself, right?  RIGHT?!?  And, to make matters worse, the culprit had the audacity to leave crumbs on the chair in which you were just sitting!

Do yourself a favor and dirty some dishes!

By serving yourself one, or perhaps two, or even three (hey, I'm a realist!) servings in a bowl and then putting the bag away, you won't be tempted to mindlessly eat the entire bag (or box...i use bag because as previously mentioned, chips are my Achilles heel!).  What if you want more?  Then go back and serve yourself more--but at least you're doing so mindfully--and you'll burn a few more calories walking back and forth to the kitchen as opposed to just sitting there, munching away!

Also, don't just have one thing--make a true snack out of it.  And make the plate pretty!  We use all of our senses (or should!) when we eat and that includes snacks.  So you want crackers, put 'em on a plate with hummus and some fruit.  Prefer chips?  Okay, grab 2 less handfuls, add salsa or guacamole and a few carrot or celery sticks.  Craving something sweet & chocolatey?  Make a quick fondue by melting a chocolate bar & some milk in the microwave and use it as a dip for fruit.  The possibilities are endless.

But one thing that is for sure, when you make a big deal out of it, it's going to leave you a lot more satisfied than mindlessly eating a bag of chips.

~a little salt for your shot of tequila and wedge of lime (to prevent scurvy of course, arranged nicely on a tray so it's more satisfying!)

All You Can Eat!

Tiny serving sizes left you feeling so hungry you could eat a horse & chase the rider?

Well the good news is that if you are consistently eating less, your body will eventually recognize the smaller portions and allow you to feel fuller on less food (contrary to popular belief, you stomach does not shrink!  ALAS!).  While it is great to keep in mind and perhaps motivate you to eat smaller portions, it's not helpful for the empty feeling in your stomach right now!

So here are three things that help fill me up:

1.  Eat more veggies!  I can hear it now: groan. groan. groan.  Say what you want about veggies, but they are chock-full of fiber (for helping you feel full), vitamins (to keep you healthy), antioxidants (to keep looking fabulous), AND they are very low in calories (ha ha ha ha....guess what I'm going to make next week's Hellthy Habit?!?!?!).  So, if you've eaten and you're still feeling hungry, go ahead--fill'er up with veggies!  Of course, that would be non-laden in fatty sauces kinds of veggies.  Broccoli & cheese is great, as is a great big salad with lots of ranch dressing, but neither are great ways to whittle your waist!

2.  Soup is another great filler--but again, like your veggies, if you want soups where you can eat all you want, then stick to broth-based or veggie filled soups.  The creamy soups will also help fill you up, but if you're eating them as a filler before your meal, then stick to a--as in ONE actual 8 oz--cup.

3.  Water--yep, our beloved Hellthy Habit prior to this one.  Studies show that being well hydrated goes a long way in helping you stay full & satisfied.  In fact, our cravings for thirst & hunger are so interlinked we often mistake thirst for hunger.  Next time you're STAAAARVING, try drinking a big ol' glass of water first, wait a few minutes and then reassess your hunger.  You might find that you're not so STAAAARVING after all!

~a little salt for your shot of tequila and wedge of lime (as that's the proper serving size and will help prevent scurvy of course!)

The Merits of Volumetrics

Loosely defined, volumetrics is a dietary plan by where you select foods that are bulky and filling, such as fruits and veggies.  While honestly, I need to do more research, I think there is some merit to the basic tenants of volumetrics, which was made obvious to me as I was eating breakfast last Sunday (and truthfully, it was the reason I selected Portion Size as the Weekly Hellthy Habit!)

Sunday mornings are my splurge on breakfast day.  As such, I was eating croissants with raspberry jam, coffee, and blackberries.  I love raspberry jam and I found THE best jam (check it out in the Snacks section of my store!) or maybe it's just because it's only for special occasions that I think it's THE BEST? Anyway, I was looking at the calorie content, which was 50 calories per tablespoon (I actually thought it would be higher, but no, only 50 calories!).  As I was putting the blackberries in a bowl (I'm soooo fancy--ha!), the nutritional label caught my eye.  Quite frankly, I don't read--and really don't often see--nutritional labels on fruits and veggies.  What did I find?  My CUP of blackberries (and yeah, I ate them all!) had 63 calories.

1 CUP vs 1 TABLESPOON

I must admit, I preferred the jam (only slightly, though, because I LOOOOOVE fruit!) but the berries--even at +13 calories--were far more filling, had more vitamins, more anti-oxidants, more fiber, and less sugar.  Blackberries were definitely the hands down winner!

Not that I'm giving up my Sunday jam...but it did give me pause and cause to keep the jam just for Sundays or really special occasions!

~a little salt for your tequila and lime (to prevent scurvy of course!)...but only a lick, a shot, and a wedge since it's the proper serving size & about 105 calories

The Irony Is, Well, Ironical!

You know what's frustrating?  Well, a lot actually.  But in terms of portion size?

Those healthy heat & eat soup bowls.  Why?  Because the front CLEARLY reads "only 100 calories" and then in itty, bitty, teeny, tiny writing it reads "per serving." 

If you're like me, you think "HOT DAMN! 100 calories" Then you start thinking it's way too good to be true & there must be a catch. And you find it as reality smacks you right across the face when you turn the bowl around to read that your not-so-filling bowl of soup is actually 2.5 servings. BALLS! (yeah, I said it)

Okay, in the grand scheme of things, it's still only 250 calories.  BUT THAT'S NOT THE POINT! They are appealling to people who are trying to be healthy and/or are trying to lose weight and deliberately advertising the calorie count of the serving size, not the portion size. C'mon! How many people out there actually eat LESS THAN ONE HALF of a SMALL bowl of soup? Probably not many...and if you do--willingly and without question or complaint--this ain't the blog for you! Honestly, how many people are actually finished with the flipping bowl of soup before they even read that there are 2.5 servings in the bowl?!?!? If your hand is raised (like mine is!), then stick around! :)

Say what you want about Frito Lay, but at least they acknowledge that you can't eat just one (serving) and are nice enough to provide you the nutritional information  for the entire snack or grab bag (even this chip-aholic can admit it's not a good thing to eat an entire large bag of chips in one serving. what? I didn't say it's never been done before....I mean, have you ever tasted Touch of Lime Tostitos...yeah, well, enough said.)

Anyway, I find it ironic that it's the junk food industry, who are leading in terms of nutritional disclosure. Even a 20 oz Coke will give you nutritional information by the serving and the bottle.  Kudos to them! 

Ha ha ha ha...nope, you weren't hallucinating, I just gave props to Frito Lay, Coca-Cola, and the junk food industry. At least when you have all the information in front of you WITHOUT having to read fine print and then do math, it's easier to make more informed choices. It's all there in black & white and--in my humble opinion--it's a lot easier to pick the snack size bag over the grab bag when you can hold them up next to each other and easily see your calorie savings by picking the smaller bag. And that, my friends, is what The Road to Hellthy is all about.

~a little salt for your tequila and lime (to prevent scurvy of course!)...but only a lick, a shot, and a wedge since it's the proper serving size & about 105 calories (see? FULL DISCLOSURE!)

Downgrade Your Size from Portion to Serving!

Just a friendly reminder from the NHLBI (that would be the National Heart, Lung, and Blood Institute) [7]:

There is a difference between serving size and portion size.  A portion is what is served of something and a serving is an actual unit of measurement of what is recommended.

So you want to do is get your portion size down to what is an actual serving size. 

If you read the article referenced above, they make a great point with pasta—a serving of pasta is ½ cup.  When was the last time that you had just a half a cup of pasta AND NOT A NOODLE MORE?  yeah, me either…in fact, one can easily get the USDA recommendation of 3-5.5 cups of grains in a bowl of pasta.  So do keep that in mind the next time you’re at your favorite Italian restaurant in Little Italy and wanting to splurge on the prosciutto carbonara (what? I’m just throwing out an example here…).

The NEW food pyramid (which is now actually a plate) can be found here! While the page is full of information—almost information overload!—I find the coolest and easiest feature is to personalize your plate.  Just a hint, probably the most confusing is the Grain section, which now lists your recommendation in ounces, unless you have a food scale handy, I would just go with the ½ cup pasta & rice or 1 slice of bread = 1 ounce.

Play around with it, try new foods on the list, look at your suggested weekly & daily servings of each food group.  Just because you want your diet to be healthier, doesn’t mean that it has to be boring!!  Overwhelmed and not sure where to begin?  Grab your [SMALLER!] plate, fill it ½ full with veggies & fruits, ¼ with whole grain carbs, ¼ with protein, and viola! you’re on your way!

~a little salt for your tequila & lime (to prevent scurvy of course!), but only a shot because that’s the proper serving size!

Ice Cream Social

This week (and perhaps next week's as well because it's a biggie) is all about portion size.

Cornell University had a little ice cream social with 85 nutritionists [6], each of whom were randomly given either a large or small bowl and a large or small scoop.  And what did the good folks at Cornell find?  Those with the larger size bowls served themselves 31% more ice cream and those with larger scoops served themselves 17% more ice cream.  Yep, you read that correctly, even nutritionists had difficulty judging the correct serving of ice cream.

If the leading nutritionists have a hard time, what hope do the rest of us have?  Well, we just have to do a bit more prepping.  Smaller plates, smaller bowls, smaller serving utensils all equal less calories. Sure, big cereal bowls and big mugs of hot chocolate look really appealing, but all they equate to in the end are more calories.

Ever go to a swank restaurant and grumble about the portions of food on the plate?  How did you feel at the end of the meal?  Satisfied or still hungry? Or you were just mad because your plate wasn't full?  We eat with our eyes.  We have been trained that big, full plates are appetizing.  What's more, we've also been trained to finish our plates.  And the combination is causing us to get fatter and fatter.

My ah-ha moment (as Oprah likes to say) came with a cereal bowl.  Nothing beat a big bowl of cereal in the morning.  Then I began keeping track of food and when I actually measured out how much cereal I was eating, I realized that it was nearly 3 cups!  3 CUPS!  If you read the label of most boxes of cereal, the serving size is somewhere around 1 cup.  That's right, 1...ONE...uno, un, ein, how ever you want to say it. So basically I was eating nearly 3 times the suggested serving size simply because I was pouring me a bowl full of cereal.  That's an extra 200+ calories a day!  Since then I switched to a large coffee mug, which is just big enough to hold ONE cup of cereal and one cup of milk.  And you know what?  Most of the time, that proves to be just enough...and my cereal lasts longer!

So, how's your bowl of cereal looking?

~a little salt for your tequila & lime (but just a shot, since that is the proper serving size!)