Publication: Diet Buddy
Non-Stop Nibbling? | |
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Diet Buddy - Monday, November 6, 2006
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Non-Stop Nibbling?
Hi There Buddies:
How was everyone's week and weekend? Good I hope! I know
we had to deal with those little trick or treat temptations
this past week and that most certainly can wreak havoc for
ones weight loss program. Of course trying to forgo those
sinful little treats can be especially difficult when
they're right in front of you, staring you in the face,
calling your name...
A few snacks here and there won't harm us, in fact a healthy
snack is encouraged. It's the constant nibbling on foods
that aren't so healthy, that eventually can get us into some
serious trouble. Some of us, myself included, don't realize
just how much of these sinful delights we nibble away at on
a daily basis, especially during evening hours.
Most of us seem to have a harder time keeping things in
check once we're home from work and we're relaxing in front
of that TV. Snacking seems to be a mindless habit that has
some of us in a real slump. Didn't we just have dinner?
Why are we eating again? Are we really hungry or is this
just a routine we're accustomed to?
Let's take a look at some helpful snacking advice to help
with those nibbles at night or during the day.
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* First things first: EAT!
Eat breakfast, lunch, and dinner. Plan to have healthy
snacks throughout the day. Do not skip meals or planned
snacks. Skipping nutritious foods will make you feel
uncontrollably hungry!
* Avoid UNHEALTHY Snacks.
If you can, avoid purchasing any unhealthy snacks. There
are so many "good-for-you" snacks on the market today,
there is really no reason why you should have a cupboard
full of ring-dings and cheesecurls. Start learning to
read the back of the packages of foods - look at the fat
content - if it says that the fat content is over 5% per
serving - look for a different snack.
* Treat yourself to scented candles.
When you feel like you need a snack - light the candles
and enjoy them! This actually does work - I've tried it.
* Instead of a snack, have a drink.
Try a non-caffeinated herbal tea with a spoonful of
honey. There are several drinks on the market with no
caffeine and no sugar - buy a lot of that stuff -
different kinds, and keep it on hand. Before you go for
a snack - drink 8 oz. of your favorite drink, then
decide if you really need a snack.
* Take up something you can do with your hands.
Crochet, knitting, puzzles, cross-stitch, sewing, playing
piano, paint your nails and toenails, weed the garden, do
a little housework, look at a magazine for the fashions
you will buy when you're thinner...In other words, get
your mind off food and onto a healthy hobby.
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* Dont watch TV.
TV encourages snacking - you're sitting there, you feel
like you should be doing something - so you go for the
snack. Also, most of the commercials are about food.
Stay away from the TV, take up reading or another
activity above.
* Brush or Floss Your Teeth.
When you're finished with a meal or a planned snack,
brush and floss your teeth - this will help you stay
away from food for about an hour.
* THINK About What You Are Doing.
Just take about one minute to think about what you are
doing. Go look at yourself in the mirror during this
minute. Ask yourself, "Do I really want to eat this and
PAY the CONSEQUENCE?"
* Use your NutriCounter.
Every time you eat something - input it into your
NutriCounter - This will help you keep track of what
you've REALLY eaten. Snacking and nibbling can be the
death of a healthy diet.
Healthy Snacking Suggestions!
- Pretzels (low sodium)
- Graham crackers
- Low fat crackers - (watch the salt content)
- Low fat cookies
- Popcorn without butter (try butter flavored salt)
- Cup of fruit with non-fat cool whip on top or a spoonful
of honey
- Stick of sugar-free chewing gum
- Licorice
- Cup of raw veggies with non-fat salad dressing for dip
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Evening Pitfalls!
- You eat light at breakfast. People who are trying to
slim down often skip the morning meal or grab a light
yogurt. Yet that can cause you to feel ravenous later
in the day. To ward of binges, make sure you eat a
substantial breakfast and lunch, plus a 200-calorie
snack between lunch and dinner, advises Vicki Saunders,
R.D., M.S., a registered dietician at St, Helena
Hospital Center for health in Napa Valley, calif.
- You've had a crazy day. Many people soothe their stress
and anxiety with high-calorie comfort foods. Try
establishing a post-work ritual, like taking a walk or
stretching for 10 minutes, before you eat dinner.
- You eat out of habit or boredom. If you always fix a
snack at 9 p.m., your body learns to expect calories at
that time. "It only takes a few minutes to readjust,"
Saunders says. So hold out on those cravings.
Did You Know ???
* Healthy snack choices like fruits and raw vegetables can
keep you energized and attentive throughout your day.
* Adding healthful snacks to your routine can help you
control calories as well as overeating.
* Planned snacks every three to four hours controls the
ravenous hunger that occurs right before a meal.
* Switching from three large meals to six smaller planned
meals per day helps keep your body fueled without
increasing calories.
* Whole grain bagels, popcorn, pretzels, baked tortilla
chips, salsa, fruits and vegetables provide a good source
of energy and do not add large amounts of calories when
consumed in small amounts.
Struggling with your weight loss program? Stop by our Diet
Buddy Forum and share your concerns with fellow readers
at... http://archives.gophercentral.com/Forum.aspx?fid=5
Have a great week everyone !!!
Disclaimer: Since I am not a medical professional, any
statements in this column are strictly based on research
I have done and should not be misconstrued as medical
advice.
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Question of the Week
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