Nov
13
How to Safely Cheat on Your Diet
Filed Under Wellness | Leave a Comment
There are many ways of cheating on a diet and many different types of diet cheaters. Which one holds you back?
Inadvertent Cheater Blatant/Lazy Cheater Well-intended Cheater Oblivious Cheater The Intentional/Controlled Cheater
The Inadvertent Cheater thinks that they are eating healthy when they really are not. For example, they may buy a cereal that is marketed as a high-fiber, bran cereal, and while that may be true, it also contains more sugar than the “Cocoa Choo-Choos” marketed to kids. They may forego soda for juice—and although the juice is a better choice—it too contains high amounts of sugar or fructose. Make sure you are checking labels. Just because it is marketed as a health food—doesn’t mean that it is.
The Blatant/Lazy Cheater is another story; they befriend procrastination. They figure that they already ate the Oreo when they were making the kid’s lunches so…they may as well wait and start that diet tomorrow—and proceed to eat the whole bag of Oreos. Tomorrow never comes.
The Well-intended Cheater does pretty well most of the time. Their set-back happens when they have eaten a clean diet during the first part of the day and so they figure that the pizza for lunch won’t hurt—especially since they plan to have a salad for dinner. They stick to their plan and eat the salad for dinner; however, the salad comes with high calorie dressing, which they smother the salad with.
The Oblivious Cheater is the taste-tester. They don’t mean to cheat; however, they take a little bite of the macaroni and cheese they are making for lunch to ensure it is not too hot for little Joey. Later in the afternoon, little Joey wants to go to the park, but it is raining—so they head to the neighborhood fast-food joint that sports a Play Place—where they feel obligated to buy the Happy Meal. While little Joey is busy playing, they figure a couple of those fries won’t hurt, and a bite or two of those chicken nuggets are probably okay—they do have protein—and they hate to see it go to waste. Later when fixing dinner, just a little sample to make sure it isn’t too salty. When cleaning up, they take just a small piece of the bread that Little Joey didn’t even touch. All those little bites?—they add up to big calories at the end of the day—and take a big bite out of reaching your fitness goals.
The Intentional/Controlled Cheater is the only form of cheating that is legal and won’t keep you from attaining your fitness goals. This is the category that I fall under. I do not always eat perfect—that being said—I try to keep a clean diet almost all the time.
At our house, Saturday night is movie night. It is the one time during the week I break the no food in the living room rule. It is also the one day of the week I get to legally cheat on my clean diet rules. We go shopping for movie night treats, which consists of popcorn, candy, and we usually order a pizza complete with breadsticks and Buffalo wings. We get mounds of blankets and pillows and picnic in the living room. I look forward to this time with my family all week. I wouldn’t give it up for anything. The rest of the time we—even the kids—make a conscience effort to be as healthy as we can.
I also break the clean diet rules for my children’s birthday parties—I will NOT forego a piece of birthday cake in celebration of my child’s life—NO WAY! If we go to a BBQ or somebody invites us out, I will munch on a few chips and eat the hamburger— I don’t want to be rude. You will never see me eating just a salad on my wedding anniversary, nor will I refuse to eat a homemade chocolate chip cookie on Christmas Eve with my children. To me, these are the celebrations that are the building blocks of a happy life—kind of like protein is to muscle. I don’t consider it cheating; I consider it the precious moments in life.
So what can/should you do?
Take the time to read labels. Check content for extra sugar, fructose syrup, sodium, and high levels of “bad” fat (sat/trans look instead for foods with omega 3 fats). Try to avoid packaged processed foods altogether when possible and opt instead for fresh foods or foods you prepare at home. Quit procrastinating—there is no time like today. An old Chinese proverb states that “The best day to plant a tree was twenty years ago, the second best day is today.” Remember that getting fit is a lifestyle. Although there will be times when a piece of cake is appropriate—reserve those for special occasions or one night a week you have set aside as a “treat-night.” It is important though that even special occasions and “treat-night” require some moderation. Indulge a little–but don’t binge. Often we don’t realize all the extra calories we eat without even thinking about it. For one week, carry a sandwich bag with you on a daily basis. Every time you are about to sample the macaroni and cheese, the dinner you are preparing, a single Fruit Loop, French fry, or chicken nugget, put it in the sandwich bag instead of your mouth. You will be surprised how quickly it can fill up. Consider the calories you have saved at the end of the week. When you do have a legitimate reason you are cheating, such as special celebrations or a predetermined night that is set aside, keep it within reason. You can have pizza with the kids, but you don’t have to eat an entire large pizza by yourself. Pick a treat such as a dark chocolate candy bar (filled with antioxidants) but don’t eat the entire bag of Cheetos (it is also not necessary to sample every movie treat that your kids have).
By: Kelliann Bateman
About the Author:
Inadvertent Cheater Blatant/Lazy Cheater Well-intended Cheater Oblivious Cheater The Intentional/Controlled Cheater
The Inadvertent Cheater thinks that they are eating healthy when they really are not. For example, they may buy a cereal that is marketed as a high-fiber, bran cereal, and while that may be true, it also contains more sugar than the “Cocoa Choo-Choos” marketed to kids. They may forego soda for juice—and although the juice is a better choice—it too contains high amounts of sugar or fructose. Make sure you are checking labels. Just because it is marketed as a health food—doesn’t mean that it is.
The Blatant/Lazy Cheater is another story; they befriend procrastination. They figure that they already ate the Oreo when they were making the kid’s lunches so…they may as well wait and start that diet tomorrow—and proceed to eat the whole bag of Oreos. Tomorrow never comes.
The Well-intended Cheater does pretty well most of the time. Their set-back happens when they have eaten a clean diet during the first part of the day and so they figure that the pizza for lunch won’t hurt—especially since they plan to have a salad for dinner. They stick to their plan and eat the salad for dinner; however, the salad comes with high calorie dressing, which they smother the salad with.
The Oblivious Cheater is the taste-tester. They don’t mean to cheat; however, they take a little bite of the macaroni and cheese they are making for lunch to ensure it is not too hot for little Joey. Later in the afternoon, little Joey wants to go to the park, but it is raining—so they head to the neighborhood fast-food joint that sports a Play Place—where they feel obligated to buy the Happy Meal. While little Joey is busy playing, they figure a couple of those fries won’t hurt, and a bite or two of those chicken nuggets are probably okay—they do have protein—and they hate to see it go to waste. Later when fixing dinner, just a little sample to make sure it isn’t too salty. When cleaning up, they take just a small piece of the bread that Little Joey didn’t even touch. All those little bites?—they add up to big calories at the end of the day—and take a big bite out of reaching your fitness goals.
The Intentional/Controlled Cheater is the only form of cheating that is legal and won’t keep you from attaining your fitness goals. This is the category that I fall under. I do not always eat perfect—that being said—I try to keep a clean diet almost all the time.
At our house, Saturday night is movie night. It is the one time during the week I break the no food in the living room rule. It is also the one day of the week I get to legally cheat on my clean diet rules. We go shopping for movie night treats, which consists of popcorn, candy, and we usually order a pizza complete with breadsticks and Buffalo wings. We get mounds of blankets and pillows and picnic in the living room. I look forward to this time with my family all week. I wouldn’t give it up for anything. The rest of the time we—even the kids—make a conscience effort to be as healthy as we can.
I also break the clean diet rules for my children’s birthday parties—I will NOT forego a piece of birthday cake in celebration of my child’s life—NO WAY! If we go to a BBQ or somebody invites us out, I will munch on a few chips and eat the hamburger— I don’t want to be rude. You will never see me eating just a salad on my wedding anniversary, nor will I refuse to eat a homemade chocolate chip cookie on Christmas Eve with my children. To me, these are the celebrations that are the building blocks of a happy life—kind of like protein is to muscle. I don’t consider it cheating; I consider it the precious moments in life.
So what can/should you do?
Take the time to read labels. Check content for extra sugar, fructose syrup, sodium, and high levels of “bad” fat (sat/trans look instead for foods with omega 3 fats). Try to avoid packaged processed foods altogether when possible and opt instead for fresh foods or foods you prepare at home. Quit procrastinating—there is no time like today. An old Chinese proverb states that “The best day to plant a tree was twenty years ago, the second best day is today.” Remember that getting fit is a lifestyle. Although there will be times when a piece of cake is appropriate—reserve those for special occasions or one night a week you have set aside as a “treat-night.” It is important though that even special occasions and “treat-night” require some moderation. Indulge a little–but don’t binge. Often we don’t realize all the extra calories we eat without even thinking about it. For one week, carry a sandwich bag with you on a daily basis. Every time you are about to sample the macaroni and cheese, the dinner you are preparing, a single Fruit Loop, French fry, or chicken nugget, put it in the sandwich bag instead of your mouth. You will be surprised how quickly it can fill up. Consider the calories you have saved at the end of the week. When you do have a legitimate reason you are cheating, such as special celebrations or a predetermined night that is set aside, keep it within reason. You can have pizza with the kids, but you don’t have to eat an entire large pizza by yourself. Pick a treat such as a dark chocolate candy bar (filled with antioxidants) but don’t eat the entire bag of Cheetos (it is also not necessary to sample every movie treat that your kids have).
By: Kelliann Bateman
About the Author:
Kelliann has writing expertise in the areas of health, fitness, and nutrition. Kelliann also has intimate knowledge of high-risk pregnancy, twin and multiple birth, and maternal health.
She is creator and editor of both www.TwinPregnancyInfo.com and www.FitWithTwins.com, where expectant and new mothers find the latest information on pregnancy with multiples and post-pregnancy fitness.
For further information please contact Kelliann at kelliann@FitWithTwins.com
Nov
1
Healthy Thanksgiving Recipes Key to Keeping Calories in Check
Filed Under Wellness | Leave a Comment
It’s that time of year again. The time of year when calories are in total abundance and everyone is having some sort of holiday party or potluck dinner. You bring your favorite dish and hope that others are cooking healthy like you are trying to do. You know the days are coming when you’ll have a house full of people and a fridge full of leftovers. You know it’s ok to indulge once in a while, but having so much high calorie food on hand can only lead you to overeat. And then there are the gatherings. Around the holidays, offices, churches and schools all typically have some sort of gathering where they want to celebrate by having people bring food. The problem with this is you never know what everyone else is going to bring, and you never know how many calories are in each item.
If you’re someone that’s trying to lose weight, the holidays can wreak havoc on your diet. Calories are usually overflowing from holiday food. Some of the classic holiday dishes include macaroni and cheese, turkey, stuffing, ham, casseroles and desserts galore. One of the staples that might help dieters make it through the holidays is having healthy Thanksgiving recipes. Thanksgiving is the holiday that kicks off the holiday season, so starting off on the right foot can pave the way for healthy eating. Having some healthy Thanksgiving recipes at your disposal will allow you to enjoy some of your favorite dishes without the guilty feeling of blowing your diet. Having these recipes will also allow you to try some different things. There are certain dishes that are standard for Thanksgiving, but it never hurts to bring something new that will draw excitement.
Most of your classic recipes can be made into healthy Thanksgiving recipes by simply switching out some of the higher fat key ingredients. For example, if you replace heavy cream and regular cheese with low-fat or skim milk and low-fat cheese, your macaroni and cheese receives an instant makeover. For cakes you can use applesauce in place of oil. By simply looking around you can find thousands of low-fat or healthy Thanksgiving recipes that you may have never tried before.
Select a few that sound interesting and you’ll find yourself trying new things and wowing your friends and loved ones at your next potluck dinner. You might even find that by trying these new healthy Thanksgiving recipes, you have some new favorites. It’s common knowledge that the holidays are the worst time of year to attempt to lose weight, but if you substitute just a couple of your traditional favorites with some healthy Thanksgiving recipes, you’ll be well on your way to staying on track with losing weight. The holiday season doesn’t mean you can’t indulge. The important thing to remember is that Thanksgiving Day and Christmas Day are each just one day. If you stick to limiting your indulgences to those specific days, you’ll find it much easier to stay on track.
By: Jim Mackey
About the Author:
If you’re someone that’s trying to lose weight, the holidays can wreak havoc on your diet. Calories are usually overflowing from holiday food. Some of the classic holiday dishes include macaroni and cheese, turkey, stuffing, ham, casseroles and desserts galore. One of the staples that might help dieters make it through the holidays is having healthy Thanksgiving recipes. Thanksgiving is the holiday that kicks off the holiday season, so starting off on the right foot can pave the way for healthy eating. Having some healthy Thanksgiving recipes at your disposal will allow you to enjoy some of your favorite dishes without the guilty feeling of blowing your diet. Having these recipes will also allow you to try some different things. There are certain dishes that are standard for Thanksgiving, but it never hurts to bring something new that will draw excitement.
Most of your classic recipes can be made into healthy Thanksgiving recipes by simply switching out some of the higher fat key ingredients. For example, if you replace heavy cream and regular cheese with low-fat or skim milk and low-fat cheese, your macaroni and cheese receives an instant makeover. For cakes you can use applesauce in place of oil. By simply looking around you can find thousands of low-fat or healthy Thanksgiving recipes that you may have never tried before.
Select a few that sound interesting and you’ll find yourself trying new things and wowing your friends and loved ones at your next potluck dinner. You might even find that by trying these new healthy Thanksgiving recipes, you have some new favorites. It’s common knowledge that the holidays are the worst time of year to attempt to lose weight, but if you substitute just a couple of your traditional favorites with some healthy Thanksgiving recipes, you’ll be well on your way to staying on track with losing weight. The holiday season doesn’t mean you can’t indulge. The important thing to remember is that Thanksgiving Day and Christmas Day are each just one day. If you stick to limiting your indulgences to those specific days, you’ll find it much easier to stay on track.
By: Jim Mackey
About the Author:
Jim Mackey is a renowned dietician. He has been advising people on how to maintain a proper diet and how to lose those extra calories. If you want to know more about Diet, Diet Recipes, Weight Watchers, Low Carb and Healthy Thanksgiving Recipes you can visit www.dietsinreview.com