Snacking While Dieting
Found a great article on the Healthier Living website called http:/www.healthierliving.org/nutrition/10snacks1.html
The article provides a great list of snack alternative to help those of us who can't help but graze throughout the day. It also does a great job of making you understand that we are a snacking society and no matter how hard you try, you will probably always want a snack. If you’re looking for more alternative, check out 21 Day Fix.
On my current Weight Watchers plan, I save up about 6 pts a day and set them aside for snacking. My snacks are typically some low-fat popcorn, Quaker Carmel rice cakes, and apple and some low fat Carmel for dipping or even some reduce fat cheezies. I find that about 2pm each day I need a small snack to keep me going till 6pm. If I stay up late (past midnight) gaming or surfing the Internet, then I will need a snack around 10pm.
My tips for making snacking better for you:
- Find one fruit you enjoy and add it to your snack list. I cannot tell you how many times an apple has helped me quell my sweet tooth and helped me fill up.
- Don't rely on small snacks. At least for me, I need some kind of snack that will take more than 10 seconds to eat. That is why I would rather eat a Slim-A-Bear Ice cream Sandwich than one of the Smart Ones Cheese Cakes. The Smartones are about 4pts on Weight Watchers and the Slim-a-Bear are 2 pts a piece. The Slim-a-bear just feel more substantial and I can eat two for the price of one Smart Ones deserts.
- Eat your snacks slowly. Eating slowly has been the key to making snacks more enjoyable. I hardly look down at my snack bowl anymore and wonder where they went.
- Don't eat out of the container. I don't care how disciplined you are, if you eat out of the container, you will eat more than you want. I away separate chips, cheezies or other snack items into baggies or into a bowl while I eat them.
Food Replacement - The first step to changing your eating lifestyle
Are you ready to go on your diet? It's January and I am positive that you set a goal of losing that 20 lbs, but you are having troubles getting started. Right?
Here is a quick tip to get you on the right path.
Too many people try to do drastic changes in their food choices when they go on a diet. That is why they fail. They are attempting too radical of changes and their brain and stomach are freaking out. The brain and stomach don't understand what you are trying to do and will do their best to sabotage your efforts. You need to ease them gently into accepting the foods you want to eat as part of your diet.
Here are my tips
- Don't make radical changes, take baby steps. If you eat out at Wendy's a lot (like I did), make a small change to get you brain and stomach ready. Choose a side of chili instead of french-fries. It’s a small step as you are still eating that burger but getting rid of the fatty french-fries. Your brain still gets the enjoyment of eating at Wendy's but you end up saving a few calories.
- Don't cut out fast food completely. Once a week I have a small hamburger and 4 chicken nuggets with hot mustard sauce for lunch. Compared to the 10-piece meal and large French-fries, this is a dramatic decrease in calories and fat. Plus I still get the mental joy of stopping by McDonald's once a week instead of driving by and longing for the food. Oh and it comes to 11pts which is not too bad at this point.
- Eat slowly. You know when your Mom said to chew each bit 20 times? Well there is some really good sense in this. By eating slowly you give your stomach the chance to feel satisfied and give your brain more time to enjoy what you’re eating. And by eating slowly, you will end up eating less because you will fill up before you can gobble down that whole bag of chips. Did you know it takes 20 minutes before your stomach can tell your brain that it is full?
- Replace some of your soft drinks, tea, coffee, etc. with a glass or 2 or water. I have been drinking Fruit2o's which are flavored water. At some point I will replace those with regular water, but only after I have kicked my Diet Coke habit.
- Save room and calories for snacks. I find it better to eat about 5 to 6 times per day so I don't have a blood sugar attack. It also cures my munchie fix throughout the day. I keep a number of 100calorie Nabisco packs around and little baggies of reduced fat cheezits to curb my sweet or salty fix. The other day I actually ate and apple instead of the 100 calorie Nabisco pack, so it must be working.
- Keep track of what you are eating currently and then replace and item or 2 with some lower calorie alternatives. I love Cheezits. I used to sit down and scarf a whole box at a time. My first move was to go from regular cheezits to Reduced Fat cheezits. Now regular cheezits taste wierd to me. I did the same by moving from regular Ruffles to Reduced fat ruffles. And just today I used Whole Wheat low fat tortillas instead of normal tortillas. I didn't notice the difference.
Interesting Food Facts
Did you realize:
- The smaller you cut up vegetables the faster they lose nutrients?
- The nutrients in a can of vegetable are mainly in the water or juice it is packed in and not in the vegetables themselves? Don't throw away that water!
- Frozen vegetable lose 50% of their nutrients when you freeze them?
- The longer you keep a vegetable in the fridge, the more nutrients it loses?
So, I guess the best thing to do is buy fresh and use them immediately if you want all the value from eating your veggies.