with author Heather Frey
phase 1: habit shift
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The Challenge: Control portions
Be strict when it comes to portions. Know what a serving size is and be aware of how much you’re eating.We’ve gotten so used to piling our plates with food that our view or what a true serving looks like has been skewed. When you go out to eat, restaurants give you much more than a serving size, often 2-3 times more than the correct serving, sometimes even more. And grocery store food isn’t much better. What you think should be a single-size serving , sometimes even packaged that way, is actually several servings fooling you into thinking you’re eating less sugar, fat and calories than you really are. Soups, cereals, and junky food is notorious for doing this. Just cutting back on portions will be noticeable change.
Tips and Tricks: If you’re not sure how much to eat, read the label and adhere to the serving size. Measure out certain foods, at least until you have a sense of what a serving looks like. If you’re out and not sure how much is too much, err on the side of caution and take less than you think. Try to stay away from restaurant food for now. Even their “healthy” selections aren’t generally that healthy and even small portions of wrong foods can set you back, physically and emotionally. Giving in can trigger more giving in. At home, use smaller plates which not only allows for smaller servings, it tricks the eye-tummy connection making your plate look *full*.
Wait 15 minutes after eating to see if you’re still hungry for more. Chances are, you won’t be.
The Challenge: Eat a healthy breakfast
Eat a healthy breakfast every morning within an hour of waking. No skipping. You may not want to, be hungry, or have time, but do it anyway. Not only is breakfast an energy boost, it nourishes your body and your brain and signals the body to start burning “layer.” In other words, it tells your metabolism to start moving.. If it’s starved, the body simply slows down to conserve the energy it has or looks to your muscles for energy. You won’t save calories skipping breakfast since studies show they are simply made up later in the day and often with wrong choices at the vending machine or with fast food. Studies also show that people who eat breakfast are more successful in losing weight, and keeping it off.
Tips and Tricks: Know what you’re going to have the night before and get up 15 minutes earlier if you need to. Try not to eat on the run, but commit to sitting down and starting your day with solid nutrition. Stay away from the bagels and white bread. These are exactly the kind of carbs you want to avoid. Oatmeal and other whole grain cereal are slow digesting which means blood sugar and energy stays steady and you stay full longer.
Breakfast ideas- these are a few basics, but get as creative as you’d like
• Scrambled egg whites and oatmeal - You could have anywhere between 2-5 egg whites depending on the size of the eggs. Add extra nutrients to your oatmeal with nuts, fruit, berries or cinnamon for a dessert-tasting breakfast.
• Egg Wrap - scrambled egg whites with veggie of your choice s in a whole grain or Ezekiel wrap.
• Oatmeal Egg White Pancake
4 egg whites (large eggs)
1/2 cup of Oatmeal (old fashioned whole oats, not instant)
Approx 15 almonds or walnuts.
Mix and spread in pan. Cook about 6-8 minutes until each side is browned.
“According to the International Journal of Obesity, individuals who ate eggs for breakfast instead of bagels had a significantly greater reduction in body fat.” Livestrong.com
Note on yolks. Yolks are great for you and, unless you have a cholesterol problem, are generally fine. But each yolk has about 5 grams of fat— multiply that by 4 or 5 eggs and it adds up to be too much of a good thing. If you like, add one or two yolks to your scramble.