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Collect or print the nutritional values from the eating establishments which you visit most often. Put them in a binder and keep in a handy place. You will have all the information you need to stay on track while dining out right at your fingertips.
We freeze everything possible in half cup portions in muffin tins; brown rice, chili, soups, meat sauce, even bran muffins. Once frozen we take them out of the tins and put them into labeled freezer bags. When it's time to use them we just figure how many half cup muffins we need.
Ever since reading the SP article re: diversity of the Japanese & their eating, including 30 different items eaten in a day using different colors, textures, I've made it a goal to "eat 30." Salads, soups with veggies, ww pasta with veggies, plus plenty of fruits. Can't believe how easy it is!
If i've overdone it for lunch, then I know to defrost a chicken breast and veggies for dinner! knowledge is power and keeps you accountable. if I know I'm not going to be near a computer, I'll bring a small piece of paper in my pocket and and add up my carbs, protein, etc, and calories on the go.
I find that when I continue to say no to a certain food that I always end up over eating that food eventually.
When I get cravings for chips or cookies at the store I allow myself to purchase the 100 calorie bags of crackers and cookies or instead a big bag of chips I will buy the variety packs of chips because I know I will eat a whole big of Dorito's if they are in my cabinet.
Instead of cleaning, cutting and bagging fresh produce, I make a colorful tupperware party tray. I fill each section with a different veggie: broccoli, cauliflower, carrots, zuccini...you get the picture.
This works for me. There is a part of my brain that waits to tell me when I haven't met my chocolate requirement. It then SCREAMS "Eat chocolate now!" and that's when I take a super B's supplement or B 100's. It is safe and within the hour the screaming has stopped. Really!