Fwd: 19 Ways To Eat Better, Feel Better!

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> 19 Ways To Eat Better, Feel Better!

>

> (Originally posted by Jolene)

>

> by Kim Droze

> eDiets Senior Writer

>

> You start off your morning with a mug of coffee. By lunchtime your

> stomach is growling and you are off and running to the nearest burger

> joint where you inhale a super-sized meal. Around 3 p.m., you grab a

> bag of chips and a soda from the office vending machine " to hold you

> over until dinner. " Once you finally stumble through the door, it's

> well after 6 p.m.

> Too exhausted to cook, you pick up the phone and call for a large

> pizza. Eating straight from the box, you devour three slices... with

> extra cheese.

>

> It's a frightening scenario for sure. But does this junk food-filled

> day hit a little too close to home? It's no secret that many of us

> are guilty of poor eating habits. We hurry from one activity to the

> next, oftentimes forgetting the importance of balanced meals. When we

> finally make the choice to eat healthily, we grab a Lean Cuisine and

> a box of Snackwells and we combine them into breakfast, lunch and

> dinner! What you need is a survival guide to get you through those

> rough periods when your stomach is growling and the only edible thing

> within reach is a candy bar.

>

> Kathy Kaehler's motto: It's never too late or too early to learn how

> to achieve good health.

> " Life presents itself differently every single day, " she says. " We

> all know very well that you can't predict everything. You can try and

> stay true to your priorities. If your priorities are to eat healthy,

> try and do everything on the 90/10 principle. Ninety percent of the

> time you follow the guidelines and eat food from the four basic food

> groups. The other 10 percent is open for what life brings us:

> birthdays, weddings, depression, PMS. Those kinds of things you have

> to allow. Then tell yourself, 'that was my 10 percent now I can go

> back and start again.' "

>

> Having trouble sticking to your meal plan? Then it's time to dig into

> Kaehler's proven eating tips.

>

> 1. Don't skip breakfast. Make yourself sit down, then try a bowl of

> cereal and a glass of juice. Don't be surprised when you feel more

> energized throughout the day. If you just aren't hungry in the

> morning, try stopping eating three hours before you go to bed.

>

> 2. Eat a serving of something that is red and orange. Eating " colors "

> means you're getting lots of different kinds of minerals and

> vitamins. A few good selections: a handful of red grapes,

> strawberries, raspberries, an orange, a sweet potato, a cup of

> cantaloupe, sliced tomatoes [i love those grape tomatoes].

>

> 3. When the urge strikes to snack, stop and ask yourself: Am I really

> hungry?

>

> 4. Get three servings of calcium a day. This is a must. Some good

> choices include: skim or low-fat milk, yogurt, cottage cheese, or

> orange juice fortified with calcium.

>

> 5. Drink lots of water throughout the day. Pour yourself 8 to 10

> glasses a day. Place water bottles throughout the house -- key on the

> areas where you know you will be spending time (the living room, your

> bedroom, etc.).

>

> 6. With two of your meals, add something green. Green provides you

> with different vitamins that purple, red and orange don't. Eat

> broccoli, green beans, zucchini, asparagus, green peppers or spinach.

>

> 7. When you snack, shoot for lower-fat choices like pretzels, air-

> popped popcorn, sorbet, frozen fruit bars, pita chips with salsa, an

> English muffin with fruit spread, raisins or fruit [try the new

> reduced sugar Fruit-n-Gel Bowls by Dole - papaya in peach gel is the

> best!]

>

> 8. If you drink diet soda, make a deal with yourself: Before you have

> a can or cup, you must drink two 8-ounce glasses of water.

>

> 9. If you are a fast-food junkie who eats at a drive-thru joint at

> least once a day, start cutting back one day a week. Replace your

> usual choice with healthier food. After a week, cut back two days and

> eat at a healthier place. Continue until you're down to one day of

> junk food a week. Better yet, make it one day a month.

>

> 10. Walk around the block before you eat a snack. By the time you've

> finished your walk, you may no longer want the snack.

>

> 11. If you're at a restaurant, order what you want, but ask that it

> be broiled or grilled and heavy sauces on the side. If it's something

> very high in fat and calories, ask for an appetizer size.

>

> 12. Eat a well-balanced breakfast, make lunch your main meal of the

> day and have a small dinner. If the lunch choice offered at school

> (or work) doesn't balance out your nutritional needs, pack your own.

>

> 13. Eat until you're no longer hungry... NOT until you're full.

>

> 14. Keep a bowl of cut-up vegetables and fruits in the refrigerator

> for snacking. This way you're sure to get several servings of fruit

> and vegetables a day.

>

> 15. Double up on fresh fruit. Most of us only get half of what we

> need.

>

> 16. Keep chips and fatty treats out of the house.

>

> 17. It only takes 75 to 100 calories to satisfy your sweet tooth. So

> take your favorite candy bar, cut it up into thirds, freeze two

> pieces and eat the third. This way you have enough left to counter

> your next two sweet attacks.

>

> 18. Don't fall for the fat-free sweets frenzy. Just because something

> is fat-free doesn't mean it's not loaded with sugar calories.

>

> 19. Take a multivitamin daily. It's not a substitute for good food,

> but it may help give you extra protection during the cold and flu

> season.

>

>

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