The Holistic Experience
Langhorne, Pa.
267-254-4144
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Avoid Gaining Extra Holiday Pounds
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1. THROW AWAY ALL COOKIES, CANDY, CAKE ETC.
Get all the junk out of the house. You can't eat the junk food if it is not there!
And you probably will eat the junk food if it is there!
If you are entertaining, pack up all the goodies for your guests to take home or
throw them out immediately, before you nibble on half the left over cake or chips.
So, get rid of it now and start losing. Replace the junk food with fresh fruit, low fat homemade soups, vegetable sticks like carrots and celery, low fat mozzarella cheese sticks, etc.
2. PLAN YOUR MEALS IN ADVANCE!
Start your day with a plan. It's easier to reach your goal if you are prepared and know what you are going to eat in advance. Shop in advance and have the food you need at hand.
Even better, cook up some batches of food in advance and measure your portion & freeze them.
Also, make small baggies of snacks with your measured snack portion . Carry a measured and planned for snack in your purse when your are out shopping at the mall.
3. Don't do anything else when you eat. Be conscious of what you are eating. Don't watch TV, read or talk on the phone. Without realizing it you can consume much more food than you intended.
4. DRINK AT LEAST 8 GLASSES OF WATER A DAY
Do not underestimate the importance of water in weight loss. Water may be the single most important factor in losing weight and keeping it off. Water helps keep you hydrated, helps you eliminate toxins, metabolize stored fat, helps with normal bowel function and fluid retention. Water also fills you up, so you may not snack as much!
5. EAT AT LEAST 5-9 SERVINGS OF SALAD OR VEGETABLES A DAY
Fruits and vegetables are high in antioxidants and low in fat and calories. Make sure you eat plenty of raw salad, fruits and vegetables. They also add fiber which fills you up.
If you are planning a party, provide vegetable sticks, low fat dips, fresh fruit platters and healthy low calorie food that tastes good and is good for you too. Skip the chips and junk food. Its better for everyone and you will eat it if its there.
Make your own dressing of olive oil, lemon or balsamic vinegar. Or just skip the oil and dress with lemon or the vinegar..
Do not use commercial dressings that are packed with calories!
6. CONQUER CRAVINGS: TRY THESE TIPS
1. Keep your body more alkaline with foods like cucumber, tomatoes, cauliflower, almonds, etc
2. Increase fiber with beans, raw vegetables whole grains, etc. Fiber helps keep hormone levels even and may help prevent cravings!
3. Do not eat sugar or refined carbohydrates. Many find they can't stop once they start. Take this simple test to see if you might be addicted to carbohydrates ! CARBOHYDRATE Addiction QUIZ
4. Eat low fat soups. They fill you and your stomach up, not leaving room for lots of snacking.
Here's
a quick
low fat soup: Open a jar of low sodium tomato juice. Pour one cup into a
saucepan and heat till hot.
It is very tasty and low calorie.. add scallions, parmesan cheese or even brown rice!
5. Fresh Juice; Make fresh vegetable juices in a juicer . Fresh juices can help eliminate toxins that may be interfering with digestion and encouraging cravings! Try low glycemic vegetables like cucumber, celery, cabbage mixed with one or two carrots! for more information read this article The health benefits of Juicing
6. Practice EFT to help eliminate specific cravings; EFT which works on your emotions, often works when nothing else has worked for cravings. For information on EFT click here..EFT
7. AVOID EATING OUT
It is much easier to know what you are eating when you make your meals yourself. Chicken made at home can have half the calories and salt content as chicken made in a restaurant. Restaurant portions also tend to be larger. In addition, it is too easy to eat the bread when its warm and fresh and put right in front of you while you are waiting for your meal.
If you have to eat out, plan in advance.
Don't go too hungry or you will end up eating the bread and butter.
Eat home for just three weeks to get started and see the difference!
8. PLAN AT LEAST A HALF HOUR EXERCISE INTO YOUR SCHEDULE DAILY
WALK, BICYCLE, YOGA, DO EXERCISE CD'S, DO EXERCISE TV SHOWS OR JOIN THE GYM!
YOU WILL FEEL MORE ENERGIZED, LESS TIRED AND LESS HUNGRY.
9. BE
PREPARED AT PARTIES
Tis the Season and you should enjoy yourself. But remember there will be plenty more parties and lots more food. Eat some protein or your meal before you go to a party so you are not hungry.
Pace yourself.
Go with a plan.
Be aware of what you are eating .
Do not eat from a bowl. Chip and dip adds up fast.
Drink water. It will fill you up and keep your hands busy.
Select food carefully; avoid fried foods; look for raw vegetables, fruit and protien
Decide in advance if you will eat dessert; then eat just one.
Think about how you will feel tomorrow!
TAKE THE CARBOHYDRATE ADDICTION QUIZ
10.
NEVER EAT POPCORN AT THE MOVIE THEATRE
A large container of popcorn at the movies can have up to 1600 calories yikes!!;
Many of the commercial microwave pop bags contain hydrogenated oils; so avoid them too
Make your own air popped popcorn!
Here's How:
Take 1 brown paper lunch bag ( yes, the kind you pack you use to pack lunches)
1/4 cup unpopped popcorn kernels
Make a flap and turn under to pop
Place in microwave on the popcorn setting and pop
Remove to bowl ; add salt & seasoning to taste
Only YOU can make the time for YOU every day!
Make the time today!
If you need assistance getting started, we offer individualized weight loss programs, emotional coaching or EFT coaching. Call or write for information at 267-254-4144 or vegyid2@yahoo.com