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I use my cell phone to take a picture of my plate, especially if I am eating alone. At times I am truly amazed at the amount of food I have on my plate & immediately divide it in half! At other times I am proud of the proportions and color range of food I have selected.
I clock up a surprising number of steps every week - and so burn extra calories - by using a cordless phone and walking as I talk. As a bonus, this distracts me from snacking, I wear a pedometer and walk purposefully (although I don't count this as cardio).
Reaching protein goals has been challenging. Then I discovered the Smart Carb #1 Bread from Julian Bakery. It contains 12g of protein, 12g fiber, 13g carbohydrates and is only 109 calories. It makes it easier to meet protein and fiber goals. This bread is great for folks with diabetes. Net Carb =1g
When I need a cookie/sugar fix I substitute a graham cracker instead. I get the whole wheat flour and a sugar taste, without all the calories. A great snack is a little peanut butter on the cracker. Or low-fat ice cream in the middle of 2 crackers is an ice cream sandwich.
Resist buying that "just got to have" item by making it hard to get to your credit card.
Today I planned a walk in betweek the time I have when I leave work and the time I have to be in choir practice. I can get in a good one hour walk in between and still have time to shower, grab a healthy bite to go, and make it on time to choir practice
I love getting up and being at the Gym when it opens at 5:30 in the morning. I workout for an hour and then head home to shower and get ready for work. I also take my SHAPE UPS to work with me and when the weather is nice, I'll walk for at least 15 minutes during my lunch. Works for me.