Hello all! I was actually gone last Friday when my scheduled post went live. So, while you were reading about eating more slowly and using smaller plates, I was on a cruise eating 4-5 meals a day and stuffing myself on multiple appetizers and desserts (okay, not really, but it may be partly true!).
Anyway, since being back from the cruise, my husband and I have started putting to practice some of these habits. We have walked about 2 miles everyday (and I’ve exercised with the 30 Day Shred) and have started the Volumetrics diet I talked about on Monday (I’ll be posting more about what our diet looks like and what recipes we are using in the coming weeks).
So far the habits we have touched on are:
Last week, as I was reading Volumetrics Weight-Control Plan: Feel Full on Fewer Calories by Barbara Rolls, Ph.D., and Robert A. Barnett I came across several habits that would be good to follow (I took lots of notes!). Here are 2 more habits:
Health Habit 5 – Reduce Fat as a Flavoring
Many times we layer on the butter, cream cheese, or gravy. It’s just too easy to do since it’s standard, right? Why not choose the low-fat or nonfat version, or try something new? Here are some different techniques to try:
- lemon zest on rice
- lime juice on fish
- low-fat or nonfat yogurt or sour cream on potatoes
- lemon juice on steamed vegetables
- tomato salsa on baked chicken
- orange juice on pork
I have also skipped the butter on pancakes or waffles, since I usually put syrup, jam, fruit or peanut butter and syrup on them.
Health Habit 6 – Eat Soup as a First Course
With Volumetrics, you don’t have to eat less, but you want to eat more of the right kinds of food. Broth-based soups are mostly water and therefore not energy dense. We can eat more of it and not be consuming a lot of calories. Since we are eating a healthy portion, it invokes satiety in every way. Think about how a warm cup of soup smells and feels going down your throat. MmmMM…I want some soup now!
Next time you feel hungry, have a large bowl of broth-based soup. If you have it as a first course, it will be easier to eat fewer calories for your lunch, and you will probably not eat more at dinner. Soup only diets do not work, but soup does!!
I’m excited to put to practice both of these habits this week…especially the soup one!!
How about you? What healthy habits have you started? What habits do you want to start? Please share in the comments!!! I would love to have your feedback!!
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