I can't afford a lot of food, so I write down different recipes that I could make with what I have on little slips of paper and organize them according to which meal they are for. Then I mix them up and randomly pick out one for the current meal.
I like this because I have a list of recipes on hand already with a good amount of calories in them and don't have to worry too much about deciding what I am going to eat.
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When you slip off track, have a card catalog created to get you back on. Use flash cards and write things to do when you go off track. Pick your usual situations that take you off track, and make a couple cards for each it. (ie: Eat too much, have a card say "that meal is over, start again" or
"Exercise a little more to compensate.
Remind yourself not to overeat using messages on place cards
SparkPeople recommends eating more slowly, and I've been making an effort to chew more thoroughly. To remind myself to do this, I made a little card saying, "Slow down". I attached it to a place card holder that I keep with my condiments. 4 Setting it in front of me when we sit down to eat reminds me to look at it during my meal, and I chew more thoroughly.
It is working really well: I feel full before I have overeaten.
With my place card holder, you can use both sides. On my cards I have: "Slow down"; "Chew 100 times"; "Enjoy your food"; "Put down your fork between bites." Here is the kind of place card holder I use; it has an alligator clip: http://tinyurl.com/4xxxccb
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