Fitness Friday - Moments that Make or Break your Diet - 9/27/13. Fitness Friday - Make or Break Diet Moments
Every day you're faced with important decisions about what you eat-and how much. They may not seem important, but over the course of a year, making smart choices can add up to significant calorie savings. Wink News Fitness Expert Mike Drumm is here today with his advice on how to handle those moments that can make or break your diet.
The Moment: Drinking Your Morning Coffee
Too often I talk to people that start their day with a cup of coffee, and end up skipping breakfast altogether. That caffeine may wake you up, but it won't keep you wide-eyed for very long. To get through the morning without nodding off, you need fuel, and that means a dose of simple carbohydrates, and protein, your body's main energy source. So pair the coffee with a cup of yogurt, oatmeal, a few eggs, and a piece of fruit.
The Moment: You Hear the Vending Machine Calling Your Name
Before you heed the call, check your desk. Is there a bottle of water on it? Take a few sips; you may be dehydrated. If you still feel hungry, reach for a jar of peanut butter, a protein bar or a small package of nuts. The protein plus a little fat provides more satisfaction and nutrients than chips. If the vending machine is your only option, choose healthier selections like trail mix, pretzels.
The Moment: You Enter the Supermarket
Make a beeline for the produce aisle. Pick up a bag of apples or oranges for office snacks (the fiber will ward off afternoon cravings), plus nutrient-packed leafy greens and other colorful produce for weeknight meals. Avoid packaged goods as much as possible. Ounce for ounce, they provide more calories and unhealthy fats than whole, unprocessed foods.
The Moment: Ordering at a Restaurant
First things first: Smile. The object is to get your server to want to help you, so be nice. Next, explain that you're watching your fat and calorie intake and that you'd like to be directed to the healthiest items on the menu. Then order a low-fat meal-anything broiled, steamed or grilled-with confidence. Substitute sides like French fries with grilled vegetables or a side salad. Oh, and pass up the bread basket, endless appetizers, desserts for 2, you don't need the empty calories.
The Moment: You're Halfway Through Dinner
Slow down! It will be at least 15 minutes before satisfaction registers. Eat fast and you could consume a large number of calories within that time frame, depending on what you ordered. Eat slowly and you'll consume less in the same amount of time.
The Moment: Your TV Show Cuts to a Commercial
If the jingles signal you to get up and grab a snack, assess why. If you've just had dinner, you may simply be bored. Keep yourself busy, do a couple sit-ups. If that doesn't help you shake the munchies, have a handful of baby carrots or some air-popped popcorn.
The Moment: When You're Getting Ready for Bed
Before you slip between the sheets, take stock of what's available for breakfast. Your best bet: something that combines protein and carbohydrate, like cereal or oatmeal with fruit and reduced-fat milk. People who eat a morning meal tend to eat less throughout the rest of the day. My picks: I love egg whites, oatmeal, and omelets can be very creative. Or whole-grain cereal, fat-free milk and fruit.
Tags: Fitness Friday - Moments that Make or Break your Diet - 9/27/13, mike drumm, fun2bfit, moments of weakness, diet breaker, bad foods, healthy, fitness