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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 

*  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 

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