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Friend offers advice for healthy eating

January 22, 2020 - Andy Flynn
Start (Dec. 31): 447 lbs.

Last week: 437 lbs.

This week: 437 lbs.

Total lost in 2020: 10 lbs.

A friend of mine who is a seasonal resident of Keene Valley recently emailed me a list of helpful eating tips from losing weight and getting healthy and said it was OK to share these with my readers. I love these!

EATING HABITS

-Eat on a schedule and not in between; I try for 7, 1, 7.

- Plan your day of meals ahead.

- Try not to have food in the house that isn’t good for you.

- Savor every bite. Eat slowly. Taste.

- If you think you are hungry and it’s not meal time yet, tackle a task that will distract you and before you know it, you are eating late and can tick something off the to do list.

- Long stretches without eating are good (mini-fasts).

- If there is something that might encourage a gorge, keep it out of sight.

- Divide your meal in half in a restaurant when it comes and take it home

- Share entrees with someone you eat with and get your own salad.

- Pack breakfasts, lunches, or dinners ahead if you are working or going to out of the house for a meal. Reheat oatmeal (old-fashioned, no sugar) and some berries for breakfast. Try fruit and nuts with unsweetened Greek yogurt or cottage cheese as a healthy fill me up.

- Don’t shop when hungry. Order groceries, i.e. Peapod, to stay out of the supermarket.

- It’s OK to eat something unhealthy once in a while. Then walk.

- Try Lose It! Or an app that you can count calories on, not forever, but just to be more self-aware.

- Get a physical once a year to check your weight and blood numbers.

- You don’t need to weigh yourself often if you measure by the fit of your clothes. The goal is health, not a specific weight number.

FOODS

- Drink first when you think you are hungry. You might just be thirsty.

- Drink lots of water and herbal tea.

- Stay away from processed foods. Think of food as fuel and plan accordingly.

- Don’t waste calories on fruit juice. Eat the fruit and get the fiber, too.

- Be sure to get enough protein, avoiding red meat. Chicken (no skin) and fish are good. Try beans, quinoa, other grains for protein.

- Eat little or no bread, starches, sweets and just a bit of fat, preferably olive oil.

- If you must eat after dinner, try diet chocolate pudding cups or a controlled number of nuts. Or both.

- High glycemic sugars aren’t healthy, but for a treat, freeze grapes in a cup or plastic bag. Takes a long time to eat.

- Add chia seeds and flax to low fat Greek unsweetened yogurt, then add fruit and some nuts. It’s a healthy meal, or in a small portion, good before working out or as a dessert or snack.

- Salad dressing should be on the side with just a drop drizzled on and mixed in. Or use lemon juice as dressing. A salad isn’t healthy if it’s loaded with dressing.

- Go for bulk, with fruits and vegetables.

- You really can be happy with smaller portions!

- Use pepper and other spices; avoid salt.

- Avoid caffeine. Carry herbal tea bags.

- Eat carrot sticks (so sweet and crunchy) at cocktail parties.

- Plan meals that work for you, then repeat them to make it easier. But, too much repetition can lead to deficiencies in vitamins and minerals, so think about taking a multivitamin.

 
 

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Blog Photos

Lake Placid News Editor Andy Flynn shows his breakfast of oatmeal and a banana, which he was eating Wednesday, Jan. 8 while putting together the Jan. 10 issue of the newspaper. (News photo — Andy Flynn)