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Slim Pickins: Eating Ideals That Help You Fight Fat

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By Mia Bolaris-Forget

From “fad” diets to traditional “trends” when it comes to keeping the pounds off and our skinny jeans on, most of us have tried almost everything to both healthy and sexy.

But, most experts will agree that “dieting” is often NOT the way to go. Instead, most will suggest a change in lifestyle, a lifestyle most of us have spent decades “perfecting”.

And, they add that its possible and plausible to achieve the “perfect” physique without feeling deprived or starved.

· Get off to an egg-ceptional start: Rather thank skipping breakfast or skimping on it consider marching to the beat of a healthy start. Replace eggs with egg beaters or egg whites which are lower in calories, (virtually) fat-free and an egg-cellent source of protein and vitamins.

· Tap Into Japanese Philosophy: The Japanese believe in eating until you are only 80% full rather than 100% content. In fact, it is the primary dining philosophy of those in Okinawa, who by the way can boast the lowest rates of cancer, heart disease, stroke, and among the longest life expectancies of most any other population. Experts suggest putting your utensils down and pushing your plate away when you begin to feel slightly full. Also eating slowly and engaging in conversation while dining allows your brain to register the food and how full it really “IS”.

· Stop pouring it on: Oil that is. Instead, experts suggest investing in a sprayer and using that to dispense oil when you cook. They note that a two-second spray adds up to about one-half teaspoon of oil, about 100 less calories than three teaspoons of oil that can otherwise make their way to your pots and pans/

· Get your daily dose of fiber: We all get the midday munchies, and while ignoring them could lead to a hunger headache, indulging your craving may be catastrophic to your weight. Experts suggest filling up on fiber with some dry bran flakes with some antioxidant fruits such as blueberries, craisins, etc.

· Learn The Lingo: Not only should you ask about low-cal options when dining out, but should get familiar with some of your favorite preparation alternatives. Keep in mind that fried foods are bad for you on so many levels, while poached, steamed and broiled alternatives are a tasty and healthy “treat” for your body and your taste buds.

· Savour The Flavour: Most of us are so accustomed to having too much on our plate (pun) intended to actually enjoy our food. And, according to experts doesn’t allow our brains to engage with our bodies and receive the signal that we are literally “full”. So, most of us tend to see the scale go up when we “chow down”. Taking your time can translate into eating less which experts note can mean 200 less calories per day and 21 less pounds per year.

· Let Your Fruit and Veggie Cup Runneth Over: According to experts indulging in fruits and veggies is a smart healthy way to get lots of antioxidants, vitamins and nutrients, and to fill up physically without all those extra and unwanted calories. They recommend snacking on oranges, grapefruit, strawberries, bananas, and grapes. And, many are also full of fiber, which helps fill YOU up and keep you feeling fuller longer.

· Less Is More: While completely neglecting your cravings CAN and often “does” lead to eventual overindulgence, giving into them completely can be just as dangerous. Experts suggest smaller size snacks so that you won’t even be tempted to have “just one more”.

· Take A Grass-Roots Approach: Experts suggest starting every meal with some greens or raw veggies. In fact, statistics show that those who eat greens up to 15 minutes before the main meal take in between 64 to 107 less calories.

· Don’t Play “Dressing” Games: Don’t trick yourself into believing your having a healthy, low-cal dish if you douse it in dressing. If you need to dress up your salad a bit, consider lemon or vinegar and oil.


Long Island Health, Fitness & Beauty Articles > Slim Pickins: Eating Ideals That Help You Fight Fat

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