This weekend is another Superbowl weekend. What will that do for your diet? You just made it through the holidays. Maybe you committed to more exercise and joined a gym. Are you keeping up with it or after a few weeks are you faltering? Then comes the Superbowl. It doesn’t have to get in the way of your goals. The Victor crew wants to help and so we searched for ways you can stay on track.
Here are some ideas:
Instead of frying those chicken wings, try baking or grilling them
Replace fries with baked zucchini or eggplant sticks
Make sliders instead of full-size burgers
Make a lower calorie chili using ground turkey or chicken
Serve hummus and light crackers or vegetables
Make a yogurt dip for fruit slices
If you have the taste for it, make kale chips
Roast some spiced chick peas – sweet or savory
Serve a vegetable pizza on whole wheat and lighten up on the cheese
Whatever you decide to have, try to incorporate vegetables. Eat slowly, you may feel full before you down too much. Remember beverages can have a lot of calories also.
Like we mentioned last week, if you tend to snack, keep some veggies and fruits ready for snacking on in your refrigerator. Make it easy to grab some carrots, celery, peppers, apple slices, etc.
Teach your family the difference between healthy snacks (fruits and veggies) and occasional snacks, like cookies, desserts, sweets.
Feeling hungry? Try water with your snacks. Add slices of fruit or a splash of 100% juice for some flavor.
Instead of filling a cookie jar, fill a basket with fruit.
Try some plain yogurt and add your own fruit. This way you control the amount of sugar added. Try a little honey instead.
Most likely you do. Our bodies sometimes need a pick-me-up mid-afternoon to help get us through the day. Are your snacks healthy? Are they nutritious? Are they really energizing you?
Snacks with protein along with exercise help grow muscle mass and boost metabolism and increase calorie burning. Also look for fiber to imporve digestion and keep yourself from binging on fats and sugars. So the rule of thumb is to keep a snack under 200 calories with 10 grams protein and 5 grams fiber. Let’s look at some snack ideas:
An apple and skim milk. A large apple and 1 cup skim milk will fits the above parameters. It will help relieve hunger for several hours.
Cottage cheese filled avocado. Half an avocado filled with 2 ounces 1% cottage cheese.
Canned tuna on whole wheat crackers. 3 ounces of light tuna on 6 crackers.
One cup edamame.
Asparagus and hard-cooked egg. 15 spears with one hard-cooked egg.
Try experimenting with other things like yogurt, berries, fresh vegetables, fresh fruit, or nuts.
Jody Victor‘s crew found some reasons why you may be having some difficulty losing weight from Times of India.
You need more sleep. Get into a routine and stick to it. Go to sleep and wake up the same times every day.
You’re depressed. When depressed you may find yourself eating more. Also if you are on antidepressants, they can stimulate your appetite and cause you to overeat. Make sure you have healthy snacks readily available when you start craving food.
You’re stressed. Don’t be tempted to binge eat or drink (alcohol). Again, keep those foods handy and make sure you are getting enough sleep.
Thyroid disorders. If you have an underactive thyroid (hypothyroidism) you may put on weight. See your doctor for treatment. Signs can include tiredness, constipation, aches, dry skin, lifeless hair, and feeling cold.
PCOS syndrome (polycystic ovary syndrome). This causes a resistance to insulin. This causes women to have difficulty converting the male hormone testosterone in the ovaries to estrogen which in turn causes weight-gain.
Eating lat at night. Even if you eat as much as other people, eating them late at night can cause weight gain because you don’t get a chance to burn it up. It is suggested to eat your main meal at lunch time and smaller meals in the evening.
You’ve cut out carbs. Your body needs carbs so rather than cut them out completely, eat healthy carbs such as whole grain breads or brown rice.
~ Steve Victor
Having trouble losing the weight? Jody Victor‘s crew found some tips from Times of India for you to keep your kitchen in order to help you:
Clear your counters. Don’t keep food where you can always see it.
Buy a fruit bowl. If you must have food visible, make it fruit.
Invest in single-serving containers. When there are leftovers, portion them out to single servings so you aren’t tempted to eat all of it.
Get see-through jars. When you prep your food (like cutting up fruit or vegetables to nibble on) put them in clear containers so you can see them when you open your refrigerator.
Use your freezer more. Not sure when you will eat the leftovers? Put them in the freezer.
Put healthy eats at eye level. Make the stuff you want to grab right in front of you and the unhealthier things harder to reach.
Prepare fruits and other snacks in advance. As mentioned above, prep the fruits and veggies so you can make them easier to grab than something more calorie-dense.
Add non-food accessories to your kitchen. Make sure you have everything to prepare a good meal at home so you don’t have to go out.
Eat only in the kitchen. Don’t eat in other rooms while doing another activity. It can lead to mindless eating/snacking.
Get smaller plates and taller, narrower glasses. This will help with portion size.
~ Steve Victor