Nutritional

Size It Up

Size It Up

Learning how to eat the right portion sizes can help you achieve successful weight loss more easily.  Take a look at these tips on recognizing correct portions. 1 teaspoon of peanut butter………….one die Cup of fruit……………………………….one baseball Cup of lettuce……………………………four leaves 3 oz. of meat……………………………cassette tape 3 oz. of grilled fish……………………..checkbook 1 oz. of cheese………………………….four dice Average bagel…………………………..hockey puck 1 oz. of snack foods (pretzels, etc.)..large handful Medium potato………………………….computer mouse 1 cup of pasta…………………………..a fist

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Tips for a Skinny Kitchen

Tips for a Skinny Kitchen

Some things in your kitchen can be triggers that make you eat when you’re not really hungry.  The typical kitchen is loaded with things that lead to mindless eating.  These strategies can help. Adjust your kitchen lighting.  Bright lights can cause you to race through meals and dim light can mask feelings of fullness.  Best:  60-75 watt bulbs and eat slowly so you can recognize feelings of fullness.  Turning off the light can also signal that mealtime is over. TV Trouble.  Distractions like the television and music can lead you to take in 100 additional calories each meal. Decorate with flowers.  Choose varieties with strong aromas that contrast with foods.  Fragrances that are similar to food smells can lead you to eat more. Keep it covered.  Treats in see-through containers tempt you to indulge.  Hide goodies in opaque containers instead of displaying them in clear ones.  Also, wrap leftovers in

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Spring Clean Your Fridge

Don’t let your refrigerator hinder your weight-loss goals.  Here are a few rules for having a healthy fridge: Make fruits and veggies easy to grab.  Pull the fruits and veggies out of the crisper for frontline duty.  Put fruit and vegetables at eye level.  Make them easy to see and grab by shopping and putting them in see-through containers. Redo your dairy.  Replace full-fat milk, yogurt and cheese with lower-fat versions.  You will get as much calcium and protein as you would from fuller-fat versions without the saturated fats. Drink freely.  Keep a pitcher of water with cucumber and mint or floating orange slices on the top fridge shelf.  Sip all day to stay hydrated. Tame Temptation.  Move decadent foods (like last night’s Lasagna) out of sight, and put lighter picks in plain view. Make over the freezer.  Keep frozen goods like shrimp, whole grain waffles, fruit, or steamable veggies on hand so a healthy meal is not hard.

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100-Calorie Swaps at Breakfast

 Switch to lean turkey sausage instead of regular sausage.  Choose a mini bagel instead of a regular-sized bagel. Request fat-free milk in your latte instead of whole milk. Make your veggie omelet with four egg whites instead of two whole eggs. Replace your usual yogurt with a light variety. Use fresh fruit instead of syrup on your waffles. Drink a glass of water instead of juice. Eat fresh fruit instead of dried. Have oatmeal instead of a bagel.   Next month – 100-Calorie Swaps when eating out!

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The Natural Sweetener You’ve Been Waiting For

There’s a brand new all-natural sugar substitute now available in your supermarket. And it’s getting here just in the nick of time. Even with all the artificial sweeteners that have been around for decades, Americans still eat an average of 22 teaspoons of added sugar every day. That’s 352 extra calories just from sugar.  Every day. The American Heart Association recommends that women should limit their sugar intake to six teaspoons and men just nine. That’s a lot less than 22 teaspoons. By the way, that’s not just teaspoons of sugar you get out of the sugar bowl; it’s the sugar that you get in soda, candy, cakes, cookies, fruit drinks, ice cream, yogurt with fruit on the bottom, and everything else we eat that tickles our sweet tooth. Keep in mind that each 20 oz plastic bottle of Pepsi or Coke has about 17 teaspoons of sugar in it.

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How To Have More (Healthy) Birthdays

How To Have More (Healthy) Birthdays

A woman walked up to a little old man rocking in a chair on his porch. “I couldn’t help noticing how happy you look,” she said. “What’s your secret for a long happy life?” “Well, honey, I smoke three packs of cigarettes a day,” he said. “I also drink a case of whiskey a week, eat fatty foods, and never exercise.” “That’s amazing,” the woman said “how old are you?” “26,” he said. At this time of year, many of us reflect back and look forward. We’ve all had an extra birthday since last year at this time. Here’re some suggestions on how to make sure that your future birthdays are healthy ones: MARRY AN EDUCATED WOMAN. Researchers have recently discovered that a woman’s education level is a stronger factor in her husband’s longevity than is the man’s own level of education. We’ve known for some time that being part

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The 20 Saltiest Foods in America

The 20 Saltiest Foods in America

About one-third of all adults in the US have a problem with high blood pressure.  By the time they’re 65 years old, more than 60 percent of Americans have blood pressure that’s too high.  Anything at or above 140/90 is considered actual high blood pressure, or by its official name, hypertension. A reading above 120/80 is designated as pre-hypertension. Your ideal goal is 120/80 or less. Surprisingly, getting rid of the salt shaker is NOT the best way to fix the problem.  Only about one-fourth of our salt intake comes from the salt shaker.  The rest comes from processed foods that we buy. Remember, a good daily target for your total sodium intake from everything is somewhere between 1500-2300 mg.  That sounds like a lot, but that’s only about 1 teaspoon of salt, total.  From everything. A recent article is Men’s Health magazine listed the 20 saltiest foods in America.

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Healthy Foods That Aren’t So Healthy

Healthy Foods That Aren't So Healthy

Things aren’t always as good as they appear in the American supermarket and restaurant.  Here’s ten food items that don’t always deserve their healthy reputation: Yogurt. Yes plain yogurt is a great, high-calcium food but it tastes like sour milk. And that’s because it is sour milk. So the food manufacturers add “fruit on the bottom” which is really more like fruit preserves or jelly, than real fruit. That gives you a food that now often has 5-10 teaspoons of sugar per serving. What I do is buy one large container of plain non-fat yogurt and mix it with one large container of non-fat vanilla yogurt. That cuts the sugar per serving significantly from the “fruit added” kind but still gives you a product that tastes good. Fish. Yes, fish is a great food for your health. But not fast food fish. Not only is it deep fried but it, as a

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What is Your Level of Commitment?

The success we experience in First Place is directly related to our level of commitment. I will often find myself struggling with one or more of the nine commitments. When I find myself losing the joy in this First Place journey, I take a little time to evaluate the level of my commitment in each area. I thank God that He is a God of new beginnings. When I first joined First Place, I thought we were going to learn how to get stronger, and these weight loss issues would be no more. Instead, I found First Place is all about surrendering my will, making a commitment, and then when I take a step in obedience, I am filled with God’s power. I discovered that sometimes I mistake commitment for deal-making. If I see the result that I think is fair, then I will be committed, or if some particular

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More Than Just Beginning Again

Most of us are so excited about the New Year and the new beginnings it offers. This year I am challenging myself to more than just “beginning again,” but to really get back on track in all areas of First Place. As we ended our fall session, I took a good look at what I had accomplished to see if there were areas that I could improve. I greeted 2004 with a renewed commitment to take specific steps to get   “back on track,” and to make sure that track is leading me toward weight loss, better health, and continued spiritual growth. I would like to share with you a couple of these very specific steps. One area of struggle is exercise. When the news came that an exercise program was beginning in my area, I joined. I was convinced that joining would help me be more successful, not just through

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