OT - Tone-up Tuesday
Happy Tuesday, STalkers! How goes it with you? Are you able to get out and be active or does cold weather keep you indoors? Here are some small changes to your eating habits that can help you keep off the weight – or lose some!
DRINK UP! When you don’t drink enough water, your body can confuse hunger with thirst. Upping your water intake can have big impact on how much you eat during the day. Carry a water bottle so you have a physical reminder to drink.
PREPARE BREAKFAST ahead of time. Breakfast kick-starts your metabolism and helps you focus, but people tend to skip it because they’re pressed for time. Make a breakfast casserole over the weekend and divide into portions (or make muffins!) or throw together overnight oats. Even a protein shake is better than nothing. Grab your breakfast and go!
SUBSTITUTE zucchini, squash, or beet noodles for pasta. Swap out rice with cauliflower rice. Less carbs and less calories AND you’re adding a healthy vegetable to your meal.
TAP YOUR TOES! Researchers found that simply fidgeting can reduce the arterial damage that happens from spending too much time on your derriere. In the study, healthy men and women were asked to intermittently tap one foot, while keeping the other one still. After three hours, they compared the blood flow in each leg and found that the fidgeting one showed improved vascular function, while the stationary leg was worse off.
PUT YOUR SNACKS on a plate instead of eating from the package. This helps you control how much you eat.
SUBSTITUE GREEK YOGURT for sour cream or mayonnaise. Yogurt with an added dose of probiotics can actually help you lose more body fat.
SWAP THAT POP with sparkling water. Make sure it’s sparkling water with no artificial sweeteners or chemicals. Instead of a rum and coke, have a rum with sparkling mango water!
EAT A SALAD every day. Do NOT load up on fatty dressing. Try dipping the tines of your fork in dressing before you stab a forkful of salad.
GRAB THOSE NUTS! Eat a handful of nuts to tide you over. A small portion of any raw nut helps keep your blood sugar stable. The perfect portion size is about: 22 almonds, 15 cashews, or 8 walnut halves.
EAT SPICY MUSTARD instead of regular mustard or mayo. Hot spicy mustard amps up the metabolism be creating a heat effect in the body. Mustard seeds are also a good source of antioxidants and omega-3.
DON'T ELIMINATE TREATS! Banishing treat can lead to failure. A drastically limited diet is NOT sustainable and can leave you feeling deprived. Savoring a small treat daily won’t sabotage your weight-loss efforts. Keep your treats small – aim for 150 calories or less. Try 2 squares of dark chocolate, 1/2 cup of ice cream, or 5 oz of wine.
CHEW GUM when you cook so you won’t be tempted to snack on the ingredients. Not a gum chewer? Brush your teeth!
What's YOUR healthy-eating tip?