Tips And Fun Facts

LITTLE THINGS ADD UP TO A LOT LESS OF YOU!

SET A GOAL AND DON'T GO CRAZY

ELIMINATE SUPERMARKET MADNESS

• Never hit the supermarket on an empty stomach. When you're hungry, everything looks good. Unnecessary snacks & sweets may end up in your shopping cart and ultimately in your kitchen. Eat before marketing even if it's only a piece of fruit.
• Plan before you shop. Not only will this tip save calories, it also saves cash and time. If you think about what you want to purchase and write it down a day or two in advance, you'll be more aware of coupons and discounts in which you may take advantage. With list in hand you can wiz through the market with efficiency and not give yourself the opportunity to be tempted by fattening taste treats.
• Estimate how much your groceries will cost and take only that amount with a small buffer to allow for tax and price miscalculations. If your available money is limited, you'll need to be more careful about what goes in your cart.
• Most Importantly: Only shop the perimeter! That’s right. If you only shop around the outer walls of the market, you will be able to pick up all the necessities: bakery items, dairy, milk, cheese, butcher department for fresh meats, and produce for fruits & vegetables. It’s the isles in the supermarket that cause us problems! That’s where all the packaged foods, snack items and sweet treats are kept. Stay away from the isles and you’ll find healthier fare in your cart!

STICK 'EM UP!

WAIT A MINUTE

Lighter Options To Fatty Foods Always Available

Learning to prefer foods that are good for you does not have to be difficult nor do you ever need to feel deprived. Remember, you can eat ANTHING but it is logical that some things, like cakes & pies, need to be eaten in moderation. Be sensible. Simply learn how to “allow” yourself special treats occasionally rather than making them a daily occurrence.

Whatever the food craving, there is usually a low fat, low calorie option that will satisfy you. If it’s chips you want, try eating light popcorn or pretzels as an alternative. Ice cream can be traded for frozen yogurt or juice bars. Whole milk is easily replaced with 2% or skim. Instead of candy bars, try protein bars…at least you’re getting a lot of nutritional food value instead of empty calories.

What you DON’T want to do is crave sweets and think you’re stuck eating celery or carrot sticks. Find options within the category you crave and retrain your tastebuds to prefer the lighter option. Not only will you see a difference in your body, you’ll start to recognize that you have taken charge of your eating and become empowered by the fact that food no longer controls you – YOU control what you eat! .

UNBELIEVABLE NUTRITION FACTS - Did you know.....

DESK TOP DIETING

For those people who find themselves behind a desk all day with a continued desire to snack, we suggest you stock your drawers with low-fat & sugar-free treats that keep you away from any vending machines that lurk nearby.

If you have a microwave in your office, consider keeping light popcorn 'singles' handy. Be sure you drink enough water. Insulated 32-ounce sports bottles, which you can get from your Fit America store, are great because they keep the water cold and two containers of water fulfills your daily requirement.

MANAGE YOUR MICROWAVE

• Add as little water as possible. Most vegetables can steam in their own juices or dampen them prior to putting them into the microwave.
• Defrost foods in the microwave whenever possible. They retain more nutrients than those defrosted at room temperature since there's less time for nutrients to degrade.
• Cover foods. This reduces cooking time and keeps moisture and nutrients in the foods. Use papertowels as a cover rather than plastic. The chemical properties in the plastic can cook into your foods and become toxic.
• Cook quickly. Use the most powerful oven you can. The faster you cook, the less food value is lost in the cooking process. Always cook in glass bowls, not Tupperware or plastic.
• Don't overcook. Heat the foods through but retain the 'crunch' of vegetables.

ARE YOU A CLOSET EATER?

SAFE GRAZING

If you find yourself 'grazing' in the kitchen between meals, keep easy to eat, low fat, smart foods available.  Fresh fruits & vegetables, prepared chicken legs, thighs & breasts, lite popcorn singles, sugar free ice cream pops, and fat-free cheese or yogurt are just a few of the items that may satisfy the snacking urge. 

Don't just stand in front of an open refrigerator waiting for something inside to identify itself as 'good to eat'!  Think about what you want to eat before you open the refrigerator door and you’ll tend to snack on healthier foods. Never deny yourself a needed snack but plan for the need before is arises.

DIET MYTHS MAKE WEIGHT LOSS HARDER

Starting a weight loss program requires two things:  A positive attitude and the desire to succeed.  If both of these things are in place, you can't help but be successful.  Here are some of the most common diet myths that need to be ignored.  When you're focused and recognize the fact that you can accomplish anything you set out to accomplish, weight loss success will be yours in no time.

DECEPTION #1:  It takes tremendous willpower to lose weight.    We agree that it isn't always easy to pass up some of the items that make weight loss difficult, but it doesn't take willpower to find low calorie or low fat alternatives to the same item.  Since there is no such thing as "off limits food", you can eat anything you want.  Just be smart and don't overdo.  If you feel like ice cream, eat frozen yogurt instead.  If you want chips, try popcorn or fat-freepretzels.  When birthday cake is being passed around, have a small piece.  It's not "willpower" that's needed.  Its recognizing that you are learning to make "responsible choices" about the things you eat.

DECEPTION #2:  If you lose weight, you've got a 95% chance of gaining it back.    People only gain their weight back if they are unrealistic about their eating program or go on diets that cannot be maintained.  When you want to lose weight permanently, you need to make permanent changes in the way you eat.  This may even mean you need to eat more not less.   If you have made the right food choices that enabled you to lose weight, there is no reason that new weight cannot be maintained eating the same way.

DECEPTION #3:  I was born fat.  I have fat genes.  Why fight it?   Nobody is born to be overweight.  If obesity runs in your family and is not medically explained, then it most probably may be explained by the grocery store mix you grew up with.  Overweight parents tend to have overweight children.  They teach their young how to be overweight by promoting the wrong foods.   If there is no medical reason for your overweight condition, then it can be overcome.

DECEPTION #4:  If you really want to lose weight, you need to follow a specific diet.   This could not be further from the truth.  Every person will have a different 'diet' they follow because every person has a different  lifestyle.  Your way of eating while loosing weight needs to be the same way of eating after the weight is gone.

DECEPTION #5:  Because yo-yo dieting is dangerous, it's safer to stay heavy than gain and lose.  Obesity raises the risk of serious ills like heart disease, adult-onset diabetes, high blood pressure, gallbladder disease, arthritis, and possibly breast cancer.   Although we recognize that gaining and loosing weight is not healthy,  it is certainly better than long term obesity and, if you learn HOW TO LOSE, there is no reason for the yo-yo diet syndrome to continue.

DECEPTION #6:  You can lose weight just by cutting out fat from your diet. It is certainly true that lowering fat content will help you lose weight, however, you can't lose weight if you continue to consume more calories than your body burns...fat calories or not.   Keeping your 'fat calories' to a maximum of 30% of your total daily intake will help your body have a better balance and greater chance for weight loss. 

DECEPTION #7:  Eating the same, low calorie menu every day will help me lose faster.  You always want to watch what you eat and it takes substantial amounts of food to keep your metabolism active.  Since an elevated metabolism is the key to weight loss, you don't want to do anything that slows it down.  Eating the same things every day creates a pattern that will lower your metabolic rate.  If you rotate your foods, your system is forced to digest each food differently which keeps the metabolism more active.  Don't eat the same things every day.

TOP 10 WAYS TO FIGHT HOLIDAY WEIGHT GAIN

• Drink at least 64 ounces of water daily. This will not only help to flush out the additional fats you may be consuming, it will keep your body hydrated during a period when we tend to drink more alcohol.
• Fill up on protein rich foods FIRST (chicken, turkey, lean meats etc.). Eat fruits and vegetables whenever possible and try to avoid salads containing heavy mayonnaise.
• Sample desserts. If you like sweets, nibble on a variety rather than eating an entire serving of each one.
• Never attend a party hungry. Eat a substantial lunch or protein-rich snack before party time so you are not so hungry that you binge on high calorie chips, dips and hors d'oeuvres.
• Limit your alcohol consumption. Responsible drinking is always a consideration when we drink and drive but, from a weight loss/gain standpoint, alcohol greatly slows your body’s metabolism which limits food processing efficiency. Wine is a better choice than mixed drinks because the alcohol and sugar/calorie content is lower. Wine is also better for your heart.
• Exercise whenever possible. Walk instead of driving. Park far away from stores while doing your holiday shopping.
• Don't keep holiday snack treats handy at home. Eat treats only when you go out.
• Eat regular meals. Schedules are always crazy during the holidays and eating tends to be irregular. Try and keep meals as lean and well balanced as possible.
• Take your Fit America MD supplements to help increase your metabolism and control your appetite during this 'food frenzy' time of year. Not all supplements are alike - be sure you receive complete information and instructions about the product you select.
• Anytime you feel full and are not hungry....DON'T EAT!

HOLIDAY FAT TRIMMING HINTS

• Use egg substitute or egg whites instead of whole eggs.
• Use plain cocoa instead of baker's chocolate
• Substitute skim milk for whole milk.
• Replace sour cream with nonfat plain yogurt.
• To create low-cal mayonnaise, combine 2 parts nonfat plain yogurt with 1 part reduced-calorie mayonnaise.
• To thicken sauces, stir a teaspoon of cornstarch into an equal amount of wine or water then slowly stir into sauce.
• Use applesauce instead of oil in cakes or pastries
• Make soups or gravies 8+ hours prior to serving so you may chill first and remove the jellied fat from the top before re-heating.

DON'T LET PARTY FOODS PERCOLATE!

BEFORE 'TAKE-OFF' TIPS FOR FLYING

As we fly for business or to visit family & friends, we will be exposed to the unhealthy effects of flying. Here are a few of the simplest ways to avoid getting jet-sick and jet-lagged.

Since most jets provide only 40% to 60% fresh air, the rest is re-circulated, usually through a filter that does not remove germs. That means that the germs that are present in the cabin air continue to go back and forth between passengers. That means, while sitting in 9-B, you are subjected to the sneeze coming out of Mr. Sylvan in 37-A! In addition, cabin air is not only recycled, it is incredibly dry. The humidity level of cabin air is often only 20% and sometimes dips as low as zero percent! That's drier than desert air which is usually at least 15-20% humid. In this environment, the protective mucous layers in your nose, mouth, and throat dry out, leaving you more prone to microbian infection.

What can you do? A day before departure, Dr. Glenn Rothfeld, M.D. tells us "take two 500 milligram capsules of Echinacea, 1000-2000 milligrams of vitamin C and 25,000 units of beta-carotene. Be sure to do this a few hours before departure as well." To take care of the lack of humidity which can cause dehydration, fatigue, dry skin, dry & itchy eyes, light headedness and headache, drink lots of water - preferably non-carbonated water. The recommendation is between 12 - 16 ounces PER HOUR!

Be sure and avoid alcohol and caffeinated beverages while flying. Both act as diuretics and can further agitate dehydration. It’s a good idea to buy bottled water before the flight since the airline crew will usually only give you six ounces serving at a time. Come to think about it… why not take the train???

TASTE MORE… EAT LESS

When food is full-flavored and tastes great, we tend to eat slower and savor the moment. There are a lot of spices and condiments that can make any dish go from dreary to delicious. Making food taste better doesn’t take longer, but it will retrain your tastebuds so they prefer to eat healthier, tastier meals. Suddenly, fast food will lose it’s flavor!

Here are a few tips your can use to light up leaner cousine:

HERBS. Sprinkle dried herbs like oregano, rosemary or thyme into slow cooking entrees and use fresh herbs like basil, tarragon and dill over salads and sautéed dishes.

CITRUS. The rind and juices of lemons, limes and oranges add a tangy sweet & sour quality that is an excellent complement to fish or chicken.

CHILIES. There are so many pepper spices that can add bite and heat to a dish. Dried chili spices, fresh peppers of all colors add brightness and flavor to just about any meat or vegetable.

SOY SAUCE. This can become a salty replacement for table salt with added flavor all it’s own.

MUSTARD. There are so many different mustards available in both dried and jar forms. Play with the different varieties to find the one that best complements your dish. Spicy mustard can make a great marinade for chicken or add zip to salad dressings.

GARLIC. The old stand-by. Garlic tastes great on just about everything. Fresh garlic is great to cook with…garlic powder can be sprinkled over vegetables to bring out their natural flavors. Garlic preparation does not need to be difficult when even minced garlic is available in jar form at the grocery store.

Want to Be Lean? Learn To Calculate Fats

A recent opinion poll showed that 17% of the American public thought that the healthiest diet consisted of zero fat. It is fortunate that achieving a zero fat diet is almost impossible for the average person, since the funeral homes would not be able to cope!

Ideally, your daily fat consumption should not exceed 30 percent of your total calorie count. If you are eating fresh fruits and vegetables, or fresh meats from the butcher, you need not worry about the fat content. Nature provides for you by not exceeding the 30 percent rule. The only fats you need to be concerned about are those found in packaged, boxed or shrink-wrapped products. To ensure a minimal fat consumption, check the labels on those items you purchase regularly. You only need to do this exercise once. Once you determine the right products to buy, those will become your regular items. Remember, product label awareness is essential when analyzing fat content and source. This is what you need to do when checking out your labels:

• Find the total number of fat grams per serving on the package.
• Multiply the number of fat grams times 9 to equal the number of fat calories per serving.
• Divide the number of fat calories by the total calories per serving. This will give you the percentage of fat for that item.

EXAMPLE: A hot dog has total calories of 140 and contains 11 fat grams; 11 fat grams x 9 calories per gram = 99 fat calories, 99 fat calories divided by 140 total calories = 71% FAT ... STAY AWAY!

Another fat source, trans-fatty acids (present in hydrogenated or partially hydrogenated domestic oils) are more harmful to your health than saturated fats. A very recent study has shown that babies born to mothers who consumed large amounts of trans-fatty acids (partially hydrogenated domestic oils) during pregnancy showed metabolic abnormalities and retarded growth and development. The presence of hydrogenated domestic oils is clearly stated on those products containing them so READ YOUR LABELS and avoid products containing them

QUICK FAT FACTS

Nutrition labels are required on all processed foods. When you read a label, do you know what it means? Sometimes we prefer to pretend we know so our favorite foods can stay in our grocery carts. This is actually what you get when you see the following US government terms on a label:

FAT FREE- The food product must have less than 0.5 grams of fat per serving. Fat content may read "less than 1 gram" or the manufacturer may choose to round the fat content per serving to the nearest gram.

LOW FAT- The food product must have 3 grams or less of fat per serving and the serving must be at least 50 grams in total weight.

REDUCED FAT- Product must have at least 25% less fat than the comparison food and the actual percentage of the reduction must be stated.

LOW IN SATURATED FAT- Food may contain 1 gram or less of saturated fat per serving, and may derive not more than 15% of its calories from saturated fat.

CHOLESTEROL FREE- The food product must have less than 2 milligrams of cholesterol per serving, and 2 grams or less of saturated fat per serving.

DON'T BE FOOLED BY LABELS- Even though this information sounds complete, it is still dangerous if you do not calculate the fat calories per serving yourself. Simply multiply the number of fat grams shown on the label by 9 and you will have the total fat calories for that serving. (There are 9 fat calories in every fat gram.) Be sure that the number of fat CALORIES does not exceed 30% of the total calorie count for the item. If you keep your daily fat intake to 30% of your total calorie intake, you will never have to worry about fat content making you fat!

Do not use the % DV posted on the label as a guide to fat content. That percentage is in relation to an entire day’s calorie intake of approximately 1700- 2000 calories and is not in relation to a single serving of the item you’re going to eat. That factor will greatly distort the fat percentage. For example, a scoop of peanut butter, which is generally about 74-86% fat can show as little as 26 % DV!

101 WAYS TO CUT FAT & CALORIES

AT BREAKFAST
• Instead of regular syrup on pancakes, French toast or waffles, use 2 tablespoons of light syrup.
• Top pancakes and oatmeal with fresh fruit or applesauce instead of butter.
• Use nonfat cottage cheese, jelly or spreadable fruit instead of butter on bread or toast.
• Eat fat-free breakfast bars or buy bars made with rice instead of granola.
• Cook omelets with egg whites or egg substitutes.
• Include vegetables like peppers or broccoli in omelets to replace cheese. If you use cheese, grate a small amount of sharp cheddar to impart cheese taste.
• Cook in non-stick pan or use fat free cooking spray.
• Make cinnamon toast on 40 calorie bread instead of using French bread.
• Eat Canadian bacon instead of regular bacon.
• Beware of oversized bagels - eat bialys instead.
• Try nonfat or low fat yogurt with crunchy cereal instead of granola.
• Sweeten unsweetened cereal with fresh berries or sugar substitute.
• Drink 1%, 2% or skim milk.
• Don't eat oversized portions like mega-muffins.
  
  
LIGHT LUNCHES
• Eat raw vegetables rather than veggies marinated in oil when eating at salad bars.
• Make tuna or chicken salad with light mayonnaise, mustard or non-fat yogurt.
• Lend the flavor of cheese to salads, tacos and pastas by grating small amounts on top. Use hard cheeses rather then soft ones - hard cheese has less fat.
• Make your own salad dressings with balsamic vinegar, mustard and herbs.
• When ordering a Caesar salad, toss it together with a plain mixed green salad, then share with a friend.
• Always get dressing on the side then dip the fork in before stabbing each bite.
• Use salsa instead of dressings for salads and veggie sandwiches.
• Don't add nuts or breadstuffs to salads.
• Eat sandwiches on light bread or pita pockets rather than croissants or rolls.
• Use mustard not mayonnaise.
• Make sandwiches heavy on the meat, light on cheese or avocado.
• Buy low-fat frozen yogurt instead of ice cream.
• Eat fresh sliced turkey or roast beef from the butcher section not processed meats or bologna.
  
  
DINING OUT
• To ease breadbasket temptation, take one piece and tear off bite-sized pieces.
• Order an appetizer as an entree at restaurants that serve large portions.
• Share your entree with your dinner companion.
• Order food a la carte instead of all-you-can-eat type buffets.
• Choose clear soups instead of cream based soups.
• Order pizza with lots of veggies and light on the cheese.
• Eat a baked potato or rice instead of fries.
• Order pasta with tomato sauce instead of cream sauces.
• Drain oily sauce from Chinese meals by serving portions with a fork or chopstix.
• Have fish or meats broiled, baked, steamed or roasted not fried or creamed.
• Try to eat light meat poultry over dark meat.
• Select lean cuts of beef such as London broil, round steak or roasts.
• Trim visible fat or skin from meat & poultry.
• Eat fish and skinless poultry more often than red meat.
• Use cocktail sauce or lemon juice not tarter sauce on fish.
• Order one dessert for all to share.
• Have cappuccino and other coffee-based drinks made with skim milk.
  
  
HOME COOKING
• Bake breaded chicken and fish on a nonstick baking pan in the oven instead of frying.
• Sauté foods in chicken or vegetable stock, tomato juice or wine instead of oil or butter.
• Keep olive oil in a spray bottle to lightly coat sauté pans.
• Grill, bake or roast your meat, poultry and fish.
• Skip the gravy. Use mustard or unsweetened applesauce on roasted birds
• Make your own taco shells by hanging soft tortillas directly over racks and baking at 400 until crisp.
• Make a grilled cheese sandwich by grating 1-1/2 tablespoons of low-fat cheese on the bread instead of using American cheese.
• Refrigerate homemade soups overnight then spoon off the fat before reheating.
• Replace side dishes of macaroni and potato salad with lighter fare like carrot or cabbage salads made with vinegar instead of mayonnaise.
• Make your favorite dips with nonfat yogurt or creamed cottage cheese instead of sour cream.
• Flavor mashed potatoes with nonfat yogurt and herbs instead of sour cream.
• Make your own French fries by cutting 1/4 inch slices of potato then sprinkle with paprika or salt and bake at 350° for 35 to 40 minutes. Turn once.
• Spruce up baked potatoes with plain, nonfat yogurt or cottage cheese mixed with chives.
• Bake or microwave a sweet potato and sprinkle with cinnamon for even fewer calories than a regular potato.
• Cook white or brown rice without the butter that the box recipe calls for (it will taste the same).
  
  
HOMEMADE DESSERTS
• Grease pans with nonfat cooking spray.
• Use nonfat whipped toppings instead of icing.
• Sprinkle nuts on top of items instead of mixing into batters.
• Substitute 6 egg whites plus 1 whole egg for every 3 eggs in your favorite recipes.
• Use applesauce for some of the oil in your favorite recipes. Use 1/2 oil and 1/2 applesauce for best results.
• Bake items that call for chocolate with cocoa powder.
• Serve homemade fruit salad instead of apple pie.
• Make milk shakes with nonfat yogurt, skim milk, ice, bananas and berries in a blender.
• Eat pretzels instead of chips.
• Watch out for fattier pretzels that contain cheese, butter and other ingredients.
• Buy baked not fried versions of chips and crackers.
• Flavor air-popped popcorn with chili powder, herbs or salt substitute.
• Eat fat free angel food cake instead of pound cake.
• Use fresh vegetables like celery, carrots, red peppers and broccoli as dip items.
• Snack on bite size fruit like grapes or apples pieces instead of candies.
• Freeze peeled banana chunks and washed grapes for a delicious alternative to ice cream.
• Replace hot fudge with chocolate syrup on frozen yogurt.
• Use wafers or sugar cones instead of waffle cones.
• Top ice cream with sprinkles instead of chocolate candies.
• Try fat-free sorbet or nonfat sherbet instead of ice cream.
• Make ice pops at home by freezing juices in ice cube trays.
• Dip fresh fruits like strawberries and pineapples in chocolate syrup to replace candy bars.
• Replace chocolate chip cookies with low-fat graham crackers with a little chocolate syrup.
• Sugar-free hot cocoa will help satisfy a chocolate craving.
• Purchase special desserts by the serving not in large quantities.
  
  
AT THE MARKET
• Be a label reader. Buy low-fat items whenever possible.
• Look for cheeses such as ricotta, cottage, Swiss and mozzarella made from part-skim or skim milk.
• Make your own iced tea and sweeten to taste with sugar substitutes.
• Try apple butter instead of regular butter for breads & crackers.
• Find reduced fat and nonfat versions of your favorite salad dressings.
• Buy flavored seltzer waters instead of soda.
• Buy water based fruit not syrup packed.
• Use unsweetened applesauce over the regular varieties.
• Choose choice or extra-lean ground beef instead of prime.
• Prepare ground meat dishes using turkey instead of beef.
• Buy dehydrated soups made with baked (not fried) noodles.
• Buy noodles made from semolina or durum wheat not egg.
• Compare the fat and calorie content on hotdog labels for leanness.
• Start with canned vegetarian baked beans and add your own pork if desired.
• Buy water packed tuna not oil packed.
• Stay away from purchasing packaged foods whenever possible. Buy fresh meats and produce.
• Use whipped cottage cheese as a replacement for cream cheese.

HELPFUL TIPS OF FOODS TO AVOID

• Bubbles (like soda or champagne)
• Butter & oils
• Processed, fried & frozen food
• Salt & soy sauce
• Rolls & muffins
• Whole milk & cream
• Caffeine & chocolate

COMPARISON PRODUCT SHOP AT THE GROCERY STORE

Most of us purchase the same food products regularly. We tend to buy the same brand names and items without really thinking about it. Take the time on one of your next grocery store visits to evaluate the products you usually buy against other identical products and create a new set of healthier staples. If you are buying crackers for example, compare the crackers you usually buy to an equivalent cracker that may have better nutritional factors. Once you identify healthier items, take this opportunity to adjust your purchases.

Everything you purchase that comes in a box, can or plastic wrap should be evaluated. Products produced by nature like fresh fruits, fresh vegetables and butcher department items usually fall within the 30% fat rule and need minimal evaluation. Don’t confuse the butcher department, however, with the deli. Packaged luncheon meats and processed cheese foods should be avoided whenever possible. In most instances, these items contain high quantities of sodium, fat and preservatives.

When you are reading a label, you want to look for a minimum in additives and fats. The ideal fat content of any item should never exceed 30% of the total calorie count for a single serving. Obviously, you will have some exceptions along the way. Peanut butter and cheese are very high in fat. But, if you do your shopping with the 30% fat rule in mind, you will automatically eat much healthier.

As a start, you can avoid most of the processed foods and unhealthy fare just by shopping around the perimeter of your market and eliminating the isles! Most markets are set up the same way. The produce section comes first with fresh fruits and vegetables. This moves into the dairy section which includes milk, eggs, cheese and deli items. Then comes the fresh butcher’s department with meats, poultry and fish followed by the baked goods section full of breads, rolls and pastry.

Obviously, it takes a lot of willpower and a certain amount of practicality to avoid the isles. Cleaning supplies and paper goods alone will force you to venture down those rows! But, be smart in your purchases. Avoid items containing a lot of chemicals. You will easily identify those products by the long list of ingredients that you cannot pronounce! You also want to stay away from items containing a lot of sodium, polyunsaturated and hydrogenated fats. When you read the labels, you can easily find low fat, healthy options to fill your grocery cart.

When you are buying fresh fruits and vegetables, try to buy ‘organic’ products if possible. These items are not subjected to pesticides that can pose a significant health risk to you. Most farm grown produce is exposed to regular pesticide spraying which ultimately gets into the food. A research group called the Environmental Working Group did a study that showed how you can cut your exposure to pesticide products by 50% just by reducing your intake of the following fruits and vegetables they found to be the most contaminated:

• Strawberries
• green and red bell peppers
• celery
• apples
• apricots
• cherries
• peaches
• green beans
• Chilean grapes
• Mexican cantaloupes
• cucumbers

The same fact holds true for meat products. Organic chicken and beef are far healthier for you, so try and purchase those items in organic form when possible. It will be easy to identify organic products. It is a selling feature and the word “organic” will be indicated prominently on the product label.

While reading product labels, keep one thing in mind. You are looking for chemical additives and high fat content in the food rather than nutrient replacement. It is much better for you to eat your proteins in the form of fresh meat, fish and fowl rather than try to get protein from packaged food items. It is terrific if the packaged item you are purchasing has a healthy protein content. However, be careful not to accidentally eat more carbohydrates than you should in your quest for additional protein alternatives.

Tip of the Day

• Eat only when you are hungry and once you are full, place your fork on the table and stop eating no matter how much food is left.
• Eat at home more often. Studies show that we tend to eat larger quantities and fatter foods when we eat out.
• Put down your fork between bites. Don't be in such a hurry to finish your meal.
• Don't eat a lot of 'fat free' products thinking you're eating low calories. Fat free breadstuffs actually manufacture fat in the body if you're not burning them up!
• Make choices. Decide between the cocktails before dinner and the dessert afterward.
• Try to eat 2/3 of your daily food intake before 5:pm so you're not going to sleep with a full stomach.
• Add more beta carotene and vitamin C to your diet by substituting sweet potatoes for regular baked potatoes. Not only are they better for you, we tend to eat them with less butter and no sour cream or bacon.
• Use Canadian bacon instead of pepperoni or sausage on pizza.
• Drink skim milk instead of regular or 2% whenever possible. This is especially easy if you eat cereal because the flavor of the milk is not as detectable.
• Put smaller portions on your plate then come back for more if you're still hungry. Most people will attempt to clean their plate even when they're full. Less quantity on the plate puts less pressure on you.
• If you find you're eating too many snacks, increase your portion sizes during meal time so you're not getting as hungry throughout the day.
• Drink your water! Water is the only thing that will flush fats from your body!
• If you must have bread when you’re eating out, select the piece you want from the bread basket then ask the waiter to remove it. Avoid temptation!
• Don't be too hard on yourself. Try to taste everything you desire so you don't create cravings that are difficult to control.
• Use stairs rather than elevators whenever possible and park away from store entrances. This will give you a little extra exercise without even thinking about it!
• Use reduced fat meats. Try turkey burger instead of ground beef. Once seasoned the taste is the same and it can be as much as 60% less fat!
• To reduce the fat content of cooked meats by up to 50%, cook them in a nonstick pan, blot the meat with paper towels, move the meat to a strainer and rinse the meat by pouring hot (not boiling) water through it for a few minutes, then lightly season again
• Bake, boil, broil, grill, microwave, poach, or roast food. Never fry foods.
• Remove the skin from turkey or chicken before cooking. Give preference to white meat over dark meat.
• Eat poultry and fish more than red meats – they are much lower in fat.
• Avoid process meats like luncheon meat, bacon, and sausage. Try and purchase all meats at the fresh butcher department and not in plastic wraps.
• Avoid shopping down the isles of the supermarket. Everything you need is in around the perimeter. Baked goods, dairy, butcher and fruits & vegetables are on the store’s walls. The isles are full of packed & processed foods high in unwanted fat!
• Stay away from white starches. These are the greatest “fat-makers” due to their converting to sugar in the body. Whole grains, sweet potatoes and vegetables are a much better source of carbohydrates.
• Ask for butter, gravy, sauces and salad dressings on the side. This permits you to control how much fat you choose to eat. Use low-fat dressings too.
• Don’t attend parties hungry. You will be less likely to want to snack on hi-calorie items when you’re not hungry.
• Don't starve yourself in anticipation of a restaurant visit. Eating sensibly throughout the day makes it easier to stay in control at the dinner table.
• Use spices rather that sauces to help add flavor and interest to the foods you eat. Spices are also a good way to reduce the amount of fat or sugar in a recipe.
• Take food home after dining out rather than trying to eat everything at that meal. If you’ve made a good selection today, you’ll have a healthy meal all ready for tomorrow!
• If you need a little motivation today, pick up a 10 pound bag of sugar and carry it around the house with you for about 15 minutes. Soon you will realize how uncomfortable each excess 10 pounds is for your body.
• Be responsible for what you eat. No one puts food into your mouth and forces you to eat it. Make smarter food choices. You and your body will feel better for it!
• There isn’t anything you cannot eat. Learn to make good choices. If you want a high-calorie item, get it out of your system in one day and try to avoid that item for the rest of the week. When you know you can eat anything, you have no reason to ever feel deprived.
• Take each weight loss day one-day-at-a-time. Look at each pound loss as a success and don’t focus on your over-all weight loss goal.
• Don’t make food the center of your social life. Plan get-togethers around other activities like games, movies, beach walks or special events.
• Start wearing clothes with zippers instead of elastic. Clothes that expand are not as motivating as those that fit well.
• Keep a positive attitude. You can do ANYTHING you decide you can do. Even if other diets have not been successful in the past, there is no reason that this one won’t work for you now. A positive mind creates the positive body you’re looking to achieve.
• Bring healthy snack items with you when you fly or take road trips. Junk food abounds when traveling and it is a lot easier to avoid if you have your own options handy.
• Don’t keep foods you shouldn’t eat around the house. If you want ice cream or dessert, go out for it…make it an event. High fat foods like chips and cookies are much more tempting when they are convenient.
• When you cook soups and stews, refrigerate them before eating then skim off the hardened fat that may develop before it is re-heated and served.
• Use as little salt as possible. Excessive sodium can cause fluid retention, may stimulate the appetite and can even cause sugar cravings.
• Drink eight glasses of water every day. Water is good for you. It fills you up, helps in the breakdown of fats and even keeps you from retaining water.
• Avoid alcoholic beverages. Alcohol slows the metabolism which is exactly the opposite of what you want your body to do when you’re trying to lose weight.
• Don’t go grocery shopping when you’re hungry. You’ll find too many unwanted items sneaking into your shopping cart. You may also be tempted to snack on easy to eat items like cookies or crackers while marketing so eat before you go.
• Try to eat small meals throughout the day rather than a few large ones. Each meal elevates your body's metabolism. By eating more often, you step up your calorie-burning rate and keep your metabolism as active as possible.
• Plan before you shop. Not only will this tip save calories, it also saves cash and time! Make a grocery list before you leave the house and unwanted items will be less likely to find their way into your cart.
• Eat slowly. It takes between 5 and 9 minutes for your brain to catch up with your stomach. If you think you’d like to eat seconds or dessert, sit back for about 5 minutes and see if the desire goes away.
• Use spices & salsas to increase the flavor of low calorie foods. Vinegar, salsa, horseradish, hot sauces, and mustard can all add a little extra ‘zing’ and make eating more enjoyable
• For each cookie you break down and eat, agree to drink a full glass of water. You will get full much, much faster when you drink a glass of water for every cookie or snack you decide you must have.
• Keep healthy snack items handy. Have a cooked chicken ready for snacking in the refrigerator. You can also cut up fruits and vegetables too. Convenience is key to eating healthier
• Don’t beat yourself up if you have a “bad food day”. It will only make you more stressed and possibly cause you to eat more too. Everyone is going to slip once in a while. Be aware of when you eat badly and make up for it tomorrow.
• As you get smaller in size, remove “fat clothes” from your closet and give them away. You will be a lot less prone to go back to old eating habits if you won’t have anything left to wear!
• Never reward yourself with food. Get in the habit of treating yourself in other ways like messages, manicures or even a shopping spree.
• Identify why you think you have a weight problem. When the reason is addressed, it is easier to combat it. Knowledge is power.
• Make protein the center of your diet. Eat as much protein as you can each day. 50% of the protein you consume is burned up in the digestive process. The rest is used to fuel your major organs.
• Don’t eat more than 2 carbs each day. Carbohydrates are your body’s energy source. They turn to sugar in the body for energy. Whatever sugar is not used up during the day will ultimately turn to fat.
• It takes 15 minutes of jogging to rid the body of 1 slice of bread! Keep carbs down to 2 meals daily.
• If you want dessert, share it! It’s better to eat half a portion than to deprive yourself of the whole thing.
• Avoid “all you can eat” restaurants & salad bars. Places like these encourage overeating. Even though salads are great to help fill you up, most salad bars are full of pasta salads, puddings and other items that are unnecessary tempters.
• Exercise whenever possible but don’t over-do it. When people try to exercise too much or too often, they can get burned out and stop exercising altogether. It’s better to be consistent and do a little each day rather than try and be Superman!
• Never allow yourself to get hungry. Eat a little throughout the day. Fruits and vegetables can be great snack items. Keep them cut up and handy in the refrigerator.
• Read labels. Try and keep fat content to 30% or less than the total calorie content for the item you’re eating.
• Find low-fat alternatives for some of your favorite snacks. Pretzels are better for you than potato chips. Air-popped pop-corn gives you a lot of volume for very few calories. Sugar-free Popsicle’s are a better choice than ice cream.
• When dining out, never be afraid to ask that your food be prepared as you would like it. Most restaurants have no trouble grilling or broiling meats and all sauces can be served on the side.
• Drink as few sodas as possible. Most are full of sodium and stimulate a sweet tooth. Water is a much better option.
• Exercise doesn’t have to be in a gym to be effective. Housework, yard work or simply walking the dog all count.
• If you’re not losing as fast as you’d like, keep a food diary for a few days. You may be eating something that is slowing your metabolism that you’re unaware of. Ask your Fit counselor to review your list for you too.
• Plan your eating as much as you can. If you know you’re having pasta for dinner, avoid sandwiches at lunchtime
• Catsup and mustard are much lower in fat than mayonnaise. Whenever possible, substitute either of these alternatives.
• To insure you drink enough water every day, use a large 32 ounce glass or water bottle and be sure and fill it twice. If you drink your water through a straw you will be able to drink 2-3 times more than you do when drinking from a glass.
• Fill your plate before you start eating and your stomach will fill faster. You will tend to eat more if you take a lot of small helpings.
• You sauté foods in bullion, vegetable stock, tomato sauce, lemon or other similar items rather than use oil or butter. These add flavor without added calories.
• Applesauce makes a great alternative to oil when making bread, cake or cookie recipes.
• Serve creative fresh fruit dishes instead of high-calorie desserts. Cool Whip topping can add additional flavor and doesn’t have the calories of whipped cream.
• Extra firm tofu, when fully blended and mixed with fresh fruits, sugar-free jello mixes or other flavorings can make great pudding or pie fillings that are fat-free and full or protein.
• If you must drink to be sociable, order soda water with a splash of cola and a twist of lime. You'll look highly sociable without the metabolic drain of alcohol.
• Since it takes about 20 minutes for your brain to notice you've eaten, prolong the duration of your meal. Try chewing each bite 20 times or more and put the fork down after each bite.
• Don’t make unrealistic goals for yourself. Every pound you lose is a success, even if it takes a week or two to lose it.
• A great weight loss tip is to start every meal by spoiling your appetite. Have a bowl of clear soup, lite fruit cup, green salad or dish of nonfat yogurt before your meal. Wait 10 to 15 minutes, then sit down and eat. You’ll be surprised at how much less you will consume.
• Trim all visible fat and skin from all meats prior to cooking. Brown meats under the broiler and not in a frying pan.
• Did you know that children need 1 ½ to 2 times more protein per pound of body weight than adults. Babies need 3 times more! Keep your kids away from eating a lot of white starches like potatoes & breads. It will keep them leaner and not so hungry for sweets.
• Olive oil is one of the best heart disease-fighting natural foods available and is much better for you than hydrogenated vegetable oils.
• If you work behind a desk all day and tend to be a ‘snacker’, keep low-fat & sugar-free treats handy so you will not be so tempted to hit the vending machines.
• Don’t over-cook your food. When you cook foods too much it destroys a lot of their food value.
• Don’t stand in front of the refrigerator looking for something to eat. When you go to the kitchen for food, decide what that item is going to be before you go. That way, you can avoid more tempting foods that may also be available.
• At mealtime, fill up on proteins first to be sure you eat enough.
• If you tend to be a bread lover, ask the waiter NOT to bring a bread basket before a restaurant meal. This will insure that you do not fill up on empty calories before you have a chance to eat the food that is much better for you.
• After a party, send all the left-over food home with your guests! This is especially true of dessert items. They will appreciate it and so will your body!
• Use egg substitutes or egg whites instead of whole eggs. Omelets can be great using substitutes like “Egg Beaters” when you mix in onion, tomato, green peppers or other vegetables.
• Replace sour cream with nonfat plain yogurt in recipes.
• Avoid “super-sized” anything.
• If your clothes are becoming looser but the scale is not going down, you may be trading pounds. Lean muscle is 5 times heavier than fat. As you eat more protein you will rebuild lean muscle which will shrink you body without making the scale move.