Secrets of Success< Secrets of Success Main Page
All Secrets submitted by REDPEPPERS
Please note these are member-submitted secrets and are not reviewed by SparkPeople's health experts for accuracy. If you feel a secret is inappropriate, please click the "Report Inappropriate Secret" on the secret's page and our staff will review it.
cup (not the "mega-mugs" so common now) or other similar dish as a bowl. I have an old set of dishes where the coffee cups are 8 ounces. It's easier to estimate the appropriate portion size with smaller dishes. You can also use other non-traditional dishes/containers that hold less than today's larger plates/bowls/mugs. Goodwill and antique stores may have smaller dishes, just be sure that anything you use is LABELED SAFE FOR FOOD, so that you aren't exposed to unsafe coatings or dyes.
healthy or will set you back, tell yourself you can eat it tomorrow if you really want it. This takes the pressure off and removes the frustration of not being able to eat something you want, because you can still have it, but just tomorrow. For me, though, usually by the next day my craving has passed and I do without it. But if I still want it enough to eat it, I can build it into that day's calories and food plan.
a serving of vegetables before you go if you can. Many restaurants serve large portions of the entrees but don't always include vegetables other than potatoes or a side salad. Parties and cookouts may not have a lot of healthy food available. By eating a veggie serving before going, you won't be so hungry when you arrive and can avoid bread baskets & less healthy options, and get a daily serving of veggies. You can take part of your entree home for lunch the next day if you want.
rudeness, and other behaviors, rather than focusing on that individual and his/her behavior, notice instead all the other people you encounter during the day who behave kindly, ethically, courteously and rationally. There are many, many more of them if you look for them. The everyday kindnesses and courtesies of others to yourself and other people may not make the evening news or be a topic of break room vents, but they are the ones who smooth our daily existence and renew our faith in one another.
If the scale isn't moving downwards, you are frustrated by your eating plan, or you want to skip your exercise session, switch your focus to "gaining health" instead. Eating healthily, any exercise, even if only 10 minutes, is still progress, and you are gaining health, even if you are not losing weight. Keep it up, and not only will you continue gaing health, but the weight will start to go.
Tightening/pulling in/tensing your abdominal/stomach muscles will help support your lower back when you are picking up an object. This will help protect your lower back and help prevent a back strain. You still need to properly lift items using your legs rather than bending over, but tightening your abds also helps your back.
If you tend to make impulse buys or just want to save money, try ignoring commercials and not reading the flyers and advertisements in magazines, newspapers and other places. When a commercial comes on while you're watching television, mute the sound or leave the room. When shopping, go directly to the item(s) you are looking for, without browsing or window shopping.
If you have a package of chicken you plan to freeze, divide the chicken into individual meal-sized containers. Add your favorite marinade, label and freeze. When you are ready for that meal, move the portion in the morning to the refrigerator to thaw. It will marinate while it is thawing.
I have added additional "other goals" to my "Other Goals" page. Near the top of the page above my "Fast Break" goals is an area for "other goals." I added a goal for eating one serving of fruit with breakfast, one for eating a serving of fruit at lunch and one for eating a serving of vegetables at lunch. This will remind me to do so until adding these foods at breakfast and lunch becomes a part of life. It's a way to be certain I eat at least 5 servings a day from these food groups.
If you will be using the same vegetables or fruits for multiple meals, wash and cut them up all at the same time. It will save you from repeating yourself for each following meal and you'll only have to clean up once.