Snacking Healthy

Do have an afternoon snack. It's important for a couple of reasons. If you don't snack, you're going to feel either deprived and possibly overeat when dinnertime rolls around, or you'll feel entitled to eat more at mealtime since you've not had much of anything "all day," and thus, again, overeat. Remember, calorie counting is not about depriving yourself of anything, other than too many calories. Also, "between meal" snacking, allows your metabolism to keep firing up, burning more calories in the long run.

I would say that if it's possible, you'll be better off making it a healthy snack. There are all kinds of combinations you can come up with for around 200 calories. One of my favorites is a serving of cottage cheese and a serving of Wheat Thins. The total comes in at around 210 and the crackers give me that mouth-feel-crunch that can be so satisfying. An apple and one of those small individually wrapped round cheeses like Babybel come in around 150. A handful, that's 1 ounce, of nuts is anywhere from 170 to 210 calories depending on what kind you're eating. Cashews and pecans can be a little on the high side. A toasted English muffin at 120, coupled with a 1 tablespoon smear of peanut butter, (which melts beautifully on a warm muffin!), is a very tasty 215 calories.

Snack time need not be unhealthy filled with Cheetos and candy bars. I've found that the more unhealthy the snack, the less of it I can have which always leaves me, in the end, most unsatisfied and wanting "something else" to fill that hunger void. Nobody likes feeling hungry and if you'll eat better, you'll find that those pangs and twinges will be more easily satisfied and you'll be doing yourself a favor all the way around.

Making It Through The Holidays

Happy 4th of July weekend! Yes, holiday weekends are difficult. Either you're headed to a party where there will be lots of food, or you're asked to bake a pie or cake to help celebrate, or perhaps you would just like to have a little something special on your own and that means indulging a bit more than usual. All of that is fine. And yes, when you're eating someone else's food, you have no idea what the calorie counts are. So the next best thing is to keep portions under control.

To do that, try to have some healthy food before going to a party. Fill up on fruits or healthy snacks and drink a tall glass of water before going. That will help you not feel famished when you walk in the door and head straight for the buffet.

Also, nothing is more boring to other people than hearing someone talk about dieting all the time. Especially if you're standing around the sweets table at a gathering! Don't do it. Select just a few tasty looking treats, offset them with some carrot sticks and find someone to chat up so you're not left bored and staring at cookies and cake on the table.

Once home, try to remember what you had and write it down on your daily food list. No, you don't know the calorie count. But you don't want to get out of the habit of keeping your food list. It's always good to see in black and white what you are eating even when it's party food.

Good luck and have a wonderful celebration of our nation's independence!

Develop Good Personal Habits

It's important not to eat later than 7pm or less than 3 hours before bedtime. You will sleep better and feel better overall for it. If you tend to binge at night, this is especially important to help keep that under control. There are folks who eat sensibly all day long, but when darkness falls they start hunting for snacks and nibbles, utterly destroying all the good they've done for themselves all day! Pick a cut-off time for yourself and stick to it. But again, be sure it's no less than 3 hours before you go to bed. Eating late at night and then sleeping on all that is a sure way to gain weight.

Do eat three meals a day plus a mid-afternoon snack. Don't skip any meals. Skipping meals only makes you hungrier when you finally do get to eat, risking the chance of over doing it.

Find a good meal substitute nutrition bar that you like and keep a box or two on hand. Some can be loaded with sugar so read the nutrition label and see what works best for you. If you're prone to diabetes, you'll want to ask a nutritionist or your doctor about supplementing with these food items. I like them because they're a quick meal if I'm crashing with hunger and don't feel like preparing anything, or when I know I'm going to be in the car during lunch and I'll need to eat on the run. I keep one in my purse if I know I'll be out. It's a much better choice and literally hundreds of calories less than pulling in the drive-thru for a burger and fries. The burger and fries are more satisfying, you say? Not when you realize such a meal can blow your entire calorie count for the day! Think of that skirt you still can't button, or those cute jeans you've been missing from your wardrobe choice. Personally, I've been satisfied with Zone and Slimfast bars. But all our tastes are different so try several to see which ones you like and will hold your hunger at bay the longest.

Some critics don't like calorie counting because they say it doesn't regulate nutrition. There is nothing to make sure you are balancing your meals. That's true, but I think if you realize that you can eat a larger amount of healthier foods, i.e. grilled chicken, fruits, and vegetables because they're lower in calories, you might find that you'll regulate yourself. Sure you can eat 3-4 candy bars in one day and be done with it. But try that every day for a week and see how you feel. The important thing is balance.

Take vitamins if you think you're not getting enough nutrition on a restricted diet. And go for healthier snacks. There are a number of wonderful options now. For example: hummus and pita chips, low fat cheeses, a handful of dried fruits and nuts in moderation, low fat yogurt... these are all good. I find that toasting an English muffin and spreading 1/2 tablespoon of peanut butter on each side is very satisfying. The warmth of the muffin melts the peanut butter, making it go further. A little bit really does go a long way!

The important thing is find what works best for you while keeping in mind your total calorie allotment for the day. The more you do it, the better you'll get at it. After awhile it won't feel like measuring, weighing, and counting, you'll just have a feel for it and do it automatically.