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Slimmer Kitchen, slimmer you!

Tuesday, October 05, 2010

Want to drop pounds? Changing your environment-not necessarily your diet-may be the answer. Try these low- and no-cost tweaks.

Your fridge:

Put produce up front. The more prominently a food is placed, the more likely you are to choose it. Dieters lost nearly a pound in a month simply by storing their fruit and vegetables on the middle shelf. Try it with easy to eat carrots and berries.

Conceal leftovers.

You skipped that last slice of pizza to save calories, but every time you open the fridge, it calls your name. Stash it in a fridge drawer or wrap it in foil to help you resist it until it's mealtime again.

Your cabinets:

Pare down big buys.

Shopping in bulk saves cash, but it can add calories. People faced with a gallon-sized bowl of Chex Mix ate 56% more than those given a half-gallon one. Taking 10 minutes to divide that drum of pretzels into small plastic bags could slash hundreds of calories from your diet.

Shrink bowls and spoons.

We match our portions to our dinnerware. A half cup of ice cream looks good in an 8-ounce bowl but wimpy in a 16-ounce one. Size even fools the pros: When food experts were given bigger bowls, they ate 31% more ice cream; given bigger serving spoons, they ate 15% more.

Your dining area:

Add a bouquet.

A whiff of flowers may keep you from overindulging at supper. Smelling something inconsistent with what's on your plate dampens your appetite. Participants in a study served plain oatmeal scented with apple and cinnamon ate more than those given oatmeal that smelled like macaroni and cheese. No need for unappetizing combinations, but some slight sensory confusion-a fresh bouquet or a scented candle-might help you limit portions.

Dim the lights.

Bright lights can cause you to dine quickly, so you end up finishing off a mega-portion before you have the chance to feel full. For the best lighting over your kitchen table, swap your light switch for a dimmer.

Your counter:

Leave dinner behind.

Food served family-style at the table makes you more likely to take seconds (or thirds). Sidestep that tendency by serving yourself before you sit down and leaving what's left on the counter. Women who plated their food at the counter ate 10% less than those who ate family-style. One exception: Keep salad on the table to eat more healthy greens.

  
  Member Comments About This Blog Post:

SHEPIL 11/18/2010 8:23PM

    Thanks for these helpful tips. I am so new in SP but glad to have stumbled upon your page.

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VICTORY-LEE 10/5/2010 11:08AM

    Hey Hey Judy!!

Today I am going to go thru the fridge & get rid of all the crap - clean all the shelves & then reposition everything - using your tips!!

Thanks for Caring!!

Luv Ya
Lisa
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PLAYBLUES22 10/5/2010 8:27AM

    thank you Sweetie, any helpful tools is a must emoticon

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55WALKER 10/5/2010 7:07AM

    emoticon emoticon emoticon emoticon emoticon emoticon

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Happy eaters go on fewer diets

Monday, October 04, 2010

Losing weight and eating healthy are different things. Happy eaters are much less likely to have started dieting before age 20. If you start early, dieting can become a lifestyle.

The happy way to diet is for health - not based on the idea that you can't be a worthwhile person unless you lose weight.

Weight loss should be the result of a goal - not the goal itself. Rather than a target weight, set a goal such as training for a race or eating a breakfast that gives you more energy at work. By redefining success, you'll stick with healthy habits even if you don't see immediate results on the scale.

  
  Member Comments About This Blog Post:

SVELTINGTON 10/5/2010 3:00PM

    emoticon

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KEEKEE1ST 10/4/2010 3:45PM

    Awesome wisdom. Thanks for sharing.

Candy

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MAYBER 10/4/2010 3:34PM

    What great advice Thanks for sharing your positve words
you need to put this on Spark Teens Site
One day at a time


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--KREN 10/4/2010 12:02PM

    TRUE! Health and happiness go hand in hand! Karen

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PJSTIME 10/4/2010 11:41AM

    It is healthy living not dieting. Which I wish I had done years ago it would have saved me years of yoyo dieting.

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SVELTINGTON 10/4/2010 9:21AM

    emoticon

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DENI_ZEN 10/4/2010 8:49AM

    Oh, Judy - if I'd only read this blog entry of yours YEARS and YEARS ago, when I was the queen of wacky, unhealthy diets of every horrifying, unhealthy description! There was even a seven-day water fast when I was in high school, I'm ashamed to admit. ALL of them had a magic weight as the goal, never habit change - so ALL were doomed to fail. But at the ripe old age of 58, it somehow occurred to my foggy noggin that the diet mentality was not doing me any favors. So, now I eat in a way I will keep all my life, into my dotage. "Diet" has a new definition for me: way of life.

That one change of a definition made the whole processed streamlined and easier! - Sandi emoticon

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LINDALEE14 10/4/2010 8:47AM

    Yes, I think you perfectly right! That's exactly what I have been thinking myself. Thanks for sharing your thoughts. emoticon emoticon

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DAWNDMOORE40 10/4/2010 8:45AM

    Yes I totally agree with your blog! I think if we set goals and focus on those goals instead of looking at it as loosing weight, then we will maintain those healthy habits, but if we look at it as loosing weight, we will restrict ourselves and we will eventually fail! I love it! keep up the great way of thinking! emoticon emoticon emoticon

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55WALKER 10/4/2010 7:20AM

    Yes!
Your diet should refer to your "style of eating" not to a "weight loss plan".
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WOMANCHEF 10/4/2010 7:18AM

    Great blog! Thanks!

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Escape the mindless munching trap

Sunday, October 03, 2010

Eating off smaller plates.
Shutting down your laptop during meals.
Moving a coworkers candy dish out of sight.

Researchers found that when they advised dieters to make these and other food-related environmental changes in their home or workplace, the dieters lost more weight than if they'd just tried to eat less. One theory why: These types of changes thwart the mindless eating habits that tend to pork you out.

OUT OF SIGHT = OUT OF MIND

  
  Member Comments About This Blog Post:

MRSUKYANKEE 10/4/2010 9:25AM

    My co-workers have gotten used to me turning down food. I just don't eat it now. And if I'm feeling like I'm having one of my "hungry days", then I avoid the situations entirely. I've learned what works for me.

Home munching is my bane...what I do now is take out exactly the amount I will allow myself to have and go for it (which is why I love popping popcorn - you can have a TON and it doesn't add a lot of calories or fat!).

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SVELTINGTON 10/3/2010 7:45PM

    emoticon

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PJSTIME 10/3/2010 11:09AM

    I have used a small plate for years. You can have a full plate that way and looks like you are getting more than you are. Tricks but they work.

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DENI_ZEN 10/3/2010 9:50AM

    Wise actions to strive toward! I'm guilty of having the computer on during meals, though... I'll have to at least make an effort to become very aware that I'm having my sustenance while online! Great ideas always - Sandi emoticon

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BIGMAMAT 10/3/2010 7:35AM

    This is a must for me! Definatly words of wisdom. emoticon

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Get your daily supply of calcium

Saturday, October 02, 2010

Why is calcium especially good for women? We all know that calcium is the mineral in the body that promotes healthy bones and teeth. Because of this, it is important to get enough calcium to prevent osteoporosis, the weakening and deterioration of the bones that occurs in one third to one half of post-menopausal women. Women should also be pleased to note that calcium may alleviate PMS symptoms, including aches and pains, depression and mood changes, water retention and food cravings.

How much calcium do you need?
The RDI for women ages 25 to 49 is 1000mg a day. Unfortunately, the average women is only getting 739mg. You can get to the RDI by making the right food choices. If you drank milk alone, you would need a quart a day, but there are many other choices: ice milk, the occasional ice cream, yogurt and cheese.

Where to get it:

8 oz. low fat plain yogurt - 415 mg
1 oz. Parmesan cheese - 390 mg
1 c. baked macaroni and cheese - 360 mg
1 c. 2% milk - 350 mg
1 c. eggnog - 330 mg
2/3 c. cheese fondue - 320 mg
8 oz. fruit yogurt - 315 mg
1 c. cocoa with milk - 300 mg
1 c. skim milk - 290 mg
1 c. low-fat chocolate milk - 285 mg
1/2 c. canned red salmon - 285 mg
8 oz. regular plain yogurt - 275 mg
1 oz. Swiss cheese - 270 mg
1 oz. Cheddar cheese - 205 mg
1 oz. American cheese - 175 mg
4 oz. steamed oysters - 160 mg
120 g. tofu - 155 mg
1/2 c. baked custard - 150 mg
1/2 c. vanilla pudding - 150 mg
4 4-inch pancakes - 145 mg
1 slice of cheese pizza - 145 mg
12-1/2-inch square of cornbread - 135 mg
3-1/2 oz. steamed scallops - 110 mg
1 slice of sweet potato pie - 105 mg
1/2 c. brown sugar - 93 mg
1 c. cooked broccoli - 90 mg
1/2 c. canned pork and beans - 70 mg
1 oz. milk chocolate bar - 65 mg
1 large boiled artichoke - 60 mg
2 t. chopped nuts - 35 mg


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  Member Comments About This Blog Post:

OLYGIRL1 10/2/2010 5:52PM

    Thanks again for great information. I need to start taking a supplement. emoticon emoticon

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DEBDOINIT 10/2/2010 4:57PM

    I too take a supplement and drink 3 cups of skim milk everyday. Thanks for the info.


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PJSTIME 10/2/2010 7:19AM

    I do take a calcium supplement to make sure I have enough. Have a great Saturday.

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Be Happy!

Friday, October 01, 2010

"Happiness is a perfume you cannot pour on others without getting a few drops on yourself." -Ralph Waldo Emerson

Misery may love company, but not as much as happiness does, reveals a new study at the University of Sheffield in England. Professor of psychology Peter Totterdell, PH.D., surveyed athletic teams' attitudes during a four-day competion and found that players who believed their teammates were in a good mood were more likely to feel happy themselves. What's more, the happier a person felt, the better he played. "A bad mood diverts attention from performance, but a good one increases your effort and persistence in getting the job done," explains Totterdell.

Is it possible that you can actually "catch" other people's happy vibes? You may do it already, say Totterdell. Because outward signs of bliss are hard to disguise, many people subconsciously pick up on the good moods of those around them. For insance, "most people interpret a smile on a coworker's face as happiness and find themselves adjusting their own expression-and mood-to match hers," Totterdell says. So start grinning, already: You might spread it around.

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  Member Comments About This Blog Post:

SVELTINGTON 10/1/2010 12:21PM

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LLLAWSON 10/1/2010 7:57AM

    Love it. Thanks. So true. Good reminders to start my Friday!! emoticon

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PJSTIME 10/1/2010 7:38AM

    Smile and the whole world smiles with you. Don't worry be happy. Surround yourself with happy people. emoticon

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