Fwd: 19 Ways To Eat Better, Feel Better!

[Guest guest]

>

> Subject: 19 Ways To Eat Better, Feel Better!

>

>

>

> > 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.

> >

> >

> >

>

>   ----------

>

>

> >

> >

> >

[Guest guest]

>

>

> > 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.

> >

> >

> >

>

>   ----------

>

>

> >

> >

> >

[Guest guest]

>

>

>

> > 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.

> >

> >

> >

>

>   ----------

>

>

> >

> >

> >

[Guest guest]

>

>

>

> > 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.

> >

> >

> >

>

>   ----------

>

>

> >

> >

> >

[Guest guest]

>

>

>

> > 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.

> >

> >

> >

>

>   ----------

>

>

> >

> >

> >