Healthy / Balanced eating Tips!

Tips for eating

1. Enjoy every bite! Chew your FOOD.
ACTION TIP: Set a timer. Start by finding out how quickly you currently eat your meals. You may be surprised to find out that breakfast or lunch at your computer is over within 5 or 10 minutes. Then, work on adding time to your meals, aiming for each meal to take AT LEAST 20 minutes.

2. Use smaller plates, cups and bowls.
ACTION TIP: Eat from smaller salad plates and small bowls for daily use. Without even realizing it, you'll serve and eat less. If your dinnerware is over-sized, it might be time for new dishes that won't make your properly portioned meals look tiny.

3. Pre-portion your foods.  Grab your measuring cups and a small bowl to keep your calories in check.  ACTION TIP: Instead of reaching into the chip bag or a big bowl of chips at a party, pre-portion your snacks into a smaller container (or plate) so you know exactly how much you're eating. Then, put the big bag away (or walk away from the bowl). You are much less likely to overeat and enjoy the smaller portion you served yourself. So dish it up, put the rest away, and taste every bite.

4. Know your pitfalls.
ACTION TIP: Make a list of your food weaknesses and the places you encounter them. Come up with solutions to avoid those encounters, like not venturing down the snack food aisle in the grocery store or choosing a different route to bypass the co-worker who always offers free goodies. Stick with your plan of avoidance until you build up the strength to face that food without giving up your control!

5. Use the proper plate method.
Most meals we eat at home or in restaurants are backwards: big portions of meat and carbs and very few
(if any) vegetables.

ACTION TIP: Fill half your plate with disease-fighting vegetables, a quarter with lean protein and a quarter with your whole grains. This method automatically piles your plate full of filling, low-calorie veggies that also provide fiber, vitamins and minerals to fight disease. It also helps control portions of starches and protein, which can sometimes become larger than necessary. Keep in mind that using a smaller dish still helps, even when using the proper plate method.

6. Pack in the protein.
ACTION TIP: Stick to lean sources of protein: Beans, hummus, egg whites, lean meats, and low-fat dairy products (cottage cheese, yogurt, cheese, and milk) can all give you muscle-building proteins without added fat.

7. Doggy bag it.  Portions served at most restaurants set you up for overeating.
ACTION TIP: Take your good intentions one step further. Ask your server to pack up half of your meal before it hits the table. That way, you'll stop when you're halfway done and still have leftovers for tomorrow. It works because it's a clear "stop sign" in your meal and most people aren't likely to dig into their doggy bag or take-out box before leaving the restaurant.

8. Eat breakfast. Studies show that people who eat breakfast have a lower BMI (body mass index) and consume fewer total calories each day than people who skip breakfast altogether.
 ACTION TIP: Many people simply don't "feel hungry" in the morning or don't like how breakfast makes them feel. Start small. You CAN retrain your body to feel hungry and enjoy breakfast.  Or Just Drink Shakeology!

Hope these tips Help!
also find me at
http://mrsbeachfit.tripleresource.com/coach_vp.html
www.uftbiz.com/mrsbeachfit
yvettema1@facebook.com
yvettea232@gmail.com
www.myshakeology.com/mrsbeachfit

*Some of the helpful hints taken from SP.