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How To Eat Without Eating Too Much

 

There are so many bad eating habits out there, I barely know where to start. But if you follow these four simple steps, you'll find you eat less at every meal, and you'll enjoy each mouthful so much more. Why will you eat less? Because your body will have an opportunity to tell you you're full when you are actually full, not over-full. And you'll get more nutrients out of every bite, which will satisfy you more.

It all starts with your fork. Don't overload it! If you can barely get your fork to your mouth before the food falls off, your fork is carrying too much weight, and you will too. Put a small mouthful of food on your fork; then...

Chew slowly. Grandma was right - you absolutely should chew every mouthful 30 (or more) times. If your food isn't a mushy liquid, it's too soon to swallow! Far too many people can actually recognize foodstuffs as they are exiting their body. This is a BAD sign! You shouldn't be swallowing food whole! Chewing thoroughly is the first step in the body's digestive system. It breaks the food down into pieces that are more easily digested, while saliva mixes with food to begin the process of breaking it down into a form your body can absorb and use. Chewing slowly also gives you time to enjoy every mouthful, and it gives you time to recognize when you don't need any more mouthfuls.

Which brings us to the third, very important point: Don’t shovel your food. Eating quickly inevitably leads to over-eating! When we eat very quickly, our body doesn't have time to tell us we are full. To avoid this, don't load your fork with the next bite until you have chewed the current mouthful 30+ times, swallowed, and taken a deep breath. Then put the next small bite on your fork.

The final suggestion is this: Pay attention to what you are eating. Don't eat in front of the TV. Don't eat while you're catching up on Facebook or calling your Mom. If you're not paying attention, it's easy to eat too much, or eat the right amount but not feel satisfied and end up going back for something else for "dessert".

Remember too that the food commercials on TV are designed to make you hungry! Many studies have shown that people eat more (especially snack-foods) while they are watching TV. So try this: record all of your favorite shows, and when you watch them, fast-forward through all of the commercials.

I don't know who first coined the phrase, but it's 100% true: You are what you eat. Who do you want to be this year?

- Alysia Gadson

Slow-Cooker Pulled Pork

INGREDIENTS:

• 1 cup cider vinegar 
• 3 tablespoons Turbino sugar 
• 1 1/2 tablespoons hot red-pepper flakes 
• 1 (3 lb.) lean boneless pork shoulder, trimmed of visible fat 
• 1 onion, chopped (about 1 cup) 
• 8 cloves garlic, peeled, split in half 
• 1/2 cup water 
• 2 tablespoons Dijon mustard 
• 2 tablespoons honey 
• 1 tablespoon Worcestershire sauce
• Salt and pepper 

DIRECTIONS:

1. In a small bowl, whisk together the vinegar, sugar, red pepper and 1 1/2 teaspoons each of salt and pepper, stirring until sugar dissolves. 
2. Score the pork skin in a crosshatch pattern with a sharp knife, forming 1-inch diamond shapes, cutting through the skin, but no more than one-quarter inch deep. 
3. Pat meat dry, then rub all over with salt and pepper and let stand at room temperature for one hour.
4. Scatter chopped onion and garlic halves over the bottom of a slow cooker, place the pork on top, add water and prepared vinegar sauce, cover and cook on low until tender, about 8 hours. 
5. Remove meat and cool. Transfer the pork to a cutting board and, with two forks, pull it into thin shreds (remove all fat and gristle). 
6. Remove garlic cloves with a slotted spoon and mash into a paste. Return the pork and garlic to the slow cooker and stir in the mustard, honey and Worcestershire sauce. Season with salt and pepper and cook for another hour on low.

Yields 12 servings

Nutrition: per serving: Calories: 209; Fat: 8.2 grams; Carbs: 9g; Protein: 23g

 

Artichoke-Scrambled Eggs Benedict

INGREDIENTS:

• 8 canned artichoke bottoms, (1 1/2 cans), rinsed 
• 4 teaspoons extra-virgin olive oil, divided
• 3 teaspoons chopped fresh oregano, divided, plus 4 sprigs for garnish
• 1/3 cup chopped pancetta
• 2 tablespoons reduced-fat mayonnaise
• 2 tablespoons nonfat plain yogurt
• 2 teaspoons lemon juice
• 1 teaspoon water
• 6 large eggs
• 4 large egg whites
• 2 tablespoons reduced-fat cream cheese, (Neufchâtel)
• 1/4 teaspoon salt

DIRECTIONS:

1. Preheat oven to 425°F. 
2. Toss artichoke bottoms with 2 teaspoons oil and 2 teaspoons oregano. Place them top-side down on half of a large baking sheet. Spread pancetta in an even layer on the other half. Roast until the artichokes are just beginning to brown and the pancetta is crispy, 12 to 14 minutes.
3. Meanwhile, whisk mayonnaise, yogurt, lemon juice and water in a small bowl until smooth. Beat eggs and egg whites in a large bowl. 
4. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the eggs and cook, folding and stirring frequently with a heatproof rubber spatula until almost set, about 2 minutes. Remove from the heat and fold in cream cheese, the remaining 1 teaspoon oregano and salt.
5. To serve, divide the artichoke bottoms among 4 plates. Top each artichoke with equal portions scrambled egg, crispy pancetta and creamy lemon sauce. Garnish with oregano sprigs, if desired.

Yields 4 servings

Nutrition: per serving: Calories: 282, Carbohydrates: 9 g, Fat: 19 g, Protein: 17 g, Dietary Fiber: 3 g, Saturated Fat: 6 g, Monounsaturated Fat: 7 g, Cholesterol: 333 mg, Potassium: 171 mg, Sodium: 737 mg.

Lemon custards with fresh blueberry sauce

INGREDIENTS:

• 2 teaspoons firmly packed brown sugar
• 1 teaspoon canola oil
• 1/2 cup silken or soft tofu
• 1 1/2 cups plain soy milk
• 3 eggs
• 2 tablespoons firmly packed light brown sugar
• 2 tablespoons honey
• 1 teaspoon lemon zest
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon lemon extract

For the sauce:

• 1/4 cup all-fruit blueberry preserves
• 2 tablespoons fresh lemon juice
• 3/4 cup fresh blueberries

DIRECTIONS:

1. Preheat the oven to 300 F. Lightly coat each of four 3/4-cup ramekins with 1/4 teaspoon of the canola oil.
2. In a blender or food processor, combine the tofu and 1/2 cup of the soy milk. Process until smooth, about 30 seconds.
3. In a bowl, whisk the eggs until well blended. Stir in the brown sugar, honey, lemon zest, vanilla extract and lemon extract. Add the tofu mixture and the remaining 1 cup soy milk. Whisk until well blended.
4. Divide the custard mixture evenly among the prepared ramekins. Arrange the ramekins in a large baking pan. Pour hot water into the pan to come halfway up the sides of the ramekins. Bake until the custards are set but the centers still jiggle slightly when the ramekins are gently shaken, about 50 minutes. Remove the ramekins from the water bath and let stand at room temperature until the custards are fully set, about 15 minutes. Cover and refrigerate until well chilled, at least 4 hours.
5. To make the blueberry sauce, combine the preserves and lemon juice. Whisk until well blended in a small bowl. Stir in the blueberries.
6. To serve, loosen the edges of the custards with the tip of a knife and invert the ramekins onto individual plates. Top with the blueberry sauce.

Yields 4 servings

Nutrition: 1 serving: Calories: 234, Monounsaturated fat: 3 g, Protein: 11 g, Cholesterol: 159 mg, Carbohydrate: 31 g, Sodium: 104 mg, Total fat: 7 g, Fiber: 1 g, Saturated fat: 2 g.

Breakfast Parfait

INGREDIENTS:

• 1/3  cup  apricot preserves
• 3  cups  sliced strawberries
• 2  cups  low-fat vanilla yogurt
• 1/2  cup  low-fat granola without raisins (such as Kellogg's)
• 2  tablespoons  slivered almonds, toasted

DIRECTIONS:

1. Place apricot preserves in a medium microwave-safe bowl, and microwave at high for 10 to 15 seconds or until preserves melt. Add strawberries, and toss gently to coat.
2. Spoon 1/4 cup yogurt into each of 4 parfait glasses. 
3. Top each serving with 1/3 cup strawberry mixture. 
4. Repeat the layers with the remaining yogurt and strawberry mixture. 
5. Top each serving with 2 tablespoons granola and 1 1/2 teaspoons almonds. 
6. Serve immediately.

**Note: Assemble everything but the granola and almonds ahead of time, and store in the refrigerator for up to an hour. Sprinkle with granola and almonds just before serving for the optimum crunch.

Nutrition: Calories: 279 (14% from fat), Fat: 4.2 g (sat. 1.4 g, mono 1.4 g, poly 0.6 g), Protein: 8.7 g, Carbohydrate: 53.5 g, Fiber: 3.9 g, Cholesterol: 6 mg, Iron: 1 mg, Sodium: 94 mg, Calcium: 240 mg

Midwest Chili - Low Calories, High Protein

INGREDIENTS:

• 2 1/2 pounds lean ground beef
• 1 large onion, coarsely chopped
• 2 medium cloves garlic, chopped
• 1/2 tablespoon ground hot red chile
• 2 1/2 tablespoons ground mild red chile
• 1 1/2 tablespoons ground cumin
• 1 1/2 teaspoons salt
• 1 1/2 cups water
• 1 can tomato sauce (15 oz.)
• 1 can peeled whole tomatoes (28 oz.)
• 1 can pinto or kidney beans, rinsed (16 oz.)

DIRECTIONS:

1. Add the beef, onions, and garlic to a large pot. Break up any lumps with a fork and cook over medium heat, stirring occasionally, until the meat is browned.
2. Stir in the ground chile, half of the cumin, and the salt until thoroughly blended. Add the water, tomato sauce, and tomatoes, mashing with a fork.
3. Bring the mixture to a boil, then lower the heat and simmer, uncovered, for about 90 minutes, stirring the chili occasionally.
4. Taste and adjust seasonings, adding the remaining cumin. Stir in the beans and simmer, uncovered, 30 minutes longer. Top with sour cream (optional).

Yields: 6 servings

Nutrition: Per serving: 378 calories, 44 g protein, 28 g carbs, 10 g fat, 7 g fiber

From Men's Fitness magazine.

Whole-Wheat Walnut-Raisin Rolls

INGREDIENTS:

• 1 package active dry yeast 
• 3 cups warm water 
• 3 cups whole-wheat flour 
• 1 cup high-gluten flour (bread flour) 
• 1 tablespoon salt 
• 1 cup dark raisins 
• 1 cup golden raisins 
• 1 cup walnuts 

DIRECTIONS:

1. Dissolve the yeast in the warm water. 
2. In a separate bowl combine the flours and salt, then pour the mixture onto a work surface. 
3. Make a well in the center and fill it with the yeast mixture. 
4. Slowly blend by pulling a little flour into the liquid with your fingers until all is incorporated. Knead dough until smooth and elastic. 
5. Knead for another 5 minutes, combining raisins and nuts. 
6. Cover and let rise on counter until the dough doubles in size, or overnight in refrigerator. 
7. Cut into 24 pieces. Shape each piece into a roll; place on floured parchment paper on a sheet pan.
8. Cover and let rise for 1 1/2 hours or until double in size. 
9. Bake at 450 degrees for 15 minutes or until light brown on top and bottom. 

Nutrition: Per Serving: Calories: 141; Fat: 3 grams; Carbs: 26g; Protein: 4g

 

Fluid Replacer Sports Drink

 

Inexpensive alternative to sports drinks for casual workout days.

INGREDIENTS:

• 2 tablespoons sugar  
• 1/8 teaspoon salt 
• 16 oz prepared caffeine-free lemon tea 
• 2 oz orange juice 

DIRECTIONS:

1. Dissolve sugar and salt in the hot tea. Cool. 
2. Blend the tea with the juice and refrigerate in your water bottle, or freeze. 

Can last in a sealed container up to one week. 

Nutrition: 9 oz serving equals 60 calories and 15 g of carbohydrate. 

Note: You may also use apple juice, or any fruit juice available. Orange spice tea, with orange juice, is refreshing, gives it some kick. Adjust for taste, but you don't want to load up too much sugar to spike your insulin levels. 

From Shape magazine.

Spend 10 Minutes With The Magic Wand

FOR THE MIND: A Quick Meditation by Laura Zohman, MA

If you have a situation you wish to improve, you can use the MAGIC WAND technique. Calling upon intention, creative visualization, and the MAGIC WAND, you will activate new possibilities and solutions. The MAGIC WAND helps open your higher superconscious mind, where all solutions are found.

Find a quiet place and start to relax by breathing in slowly and easily. Let your mind enter a meditative state, much like day-dreaming. Create a connection between your higher mind and THE MAGIC WAND. Intend this relationship to reveal what you need to know to move ahead.

These 12 steps will help you achieve MAGIC WAND mastery. Begin by asking yourself questions, discover your answers, and perfect your solutions.

1. The following question is the most important: What would I like to improve?

2. If I had a MAGIC WAND, how could I change this situation and what would I like to change it to? Imagine 3 future possibilities. Let your mind play.

3. What would it be like to LIVE in any of these possibilities? Choose one at a time.

4. Try on each possibility, in turn, with your mind (as if you are trying on clothing). Which of the 3 possibilities fit you the best and is the most comfortable?

5. Take the best of the 3 possible choices, make adjustments, until it is fits correctly.

6. Ask what barriers prevented this alteration from happening in the past?

7. Look, feel. observe any resistances or barriers. Tap these obstacles with the MAGIC WAND and use intention to let them dissolve.

8. If there are any residual resistances, wave the MAGIC WAND in a circular motion, three times over past stubborn resistances. Ask if there is any other information necessary for change.

9. Each time you wave the MAGIC WAND it fine-tunes your plan even more.

10. Allow the magic pictures of your ideal plan to become three dimensional and very real. Step into it. Watch it like a movie with you being the star.

11. Let this movie shrink enough to fit in the palm of your hand. Transfer this magic movie into a tiny pink bubble. Wave THE MAGIC WAND over the bubble and allow your projection to soar into the universe. Say 3 times, "This or something better manifests easily, for the highest good of all concerned."

12. Let it go. Allow the universe, the MAGIC WAND and the pink bubble to arrange all changes. See what occurs and how your magic manifestation comes back to you. Accept new opportunities as they come along. Changes will happen. Pay Attention. Life brings surprises.
 
Use the MAGIC WAND over and over again with different situations and you will become an expert. Have FUN!

Laura R. Zohman is a Licensed Professional Nutritionist, Holistic Educator and Transformational Therapist, with more than 20 years of professional experience in nutritional counseling, holistic studies and personal spiritual development. Visit her site at www.mind-body-therapies.com

Portabello "Philly Cheesesteak" Sandwich

INGREDIENTS:

• 2 teaspoons extra-virgin olive oil
• 1 medium onion, sliced
• 4 large portobello mushrooms, stems and gills removed, sliced
• 1 large red bell pepper, thinly sliced
• 2 tablespoons minced fresh oregano, or 2 teaspoons dried
• 1/2 teaspoon freshly ground pepper
• 1 tablespoon all-purpose flour
• 1/4 cup vegetable broth, or reduced-sodium chicken broth
• 1 tablespoon reduced-sodium soy sauce
• 3 ounces thinly sliced reduced-fat provolone cheese
• 4 whole-wheat buns, split and toasted

DIRECTIONS:

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.
2. Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.
3. Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.

Yields 4 sandwiches

Nutrition: Per serving: 268 calories; 10 g fat (4 g sat, 4 g mono); 15 mg cholesterol; 35 g carbohydrates; 13 g protein; 7 g fiber; 561 mg sodium; 704 mg potassium.

Nutrition Bonus: Vitamin C (140% daily value), Selenium (49% dv), Vitamin A (30% dv), Calcium (25% dv), Potassium (20% dv), Magnesium (16% dv).

Veggie Fajitas

INGREDIENTS:

• ¹/₄ cup vegetable broth or water                                   
• 1 onion, sliced into strips 
• 1 teaspoon ground cumin 
• 3 bell peppers (red, yellow, green, or a combination), seeded and sliced into strips 
• 2 15-ounce cans black beans, drained and rinsed 
• 6 whole-wheat tortillas 
• 1 cup salsa                   

DIRECTIONS:

1. Heat broth or water in a non-stick skillet. Add onion and cook until translucent. Add cumin and bell peppers. Cook over medium heat until peppers are tender. 
2. Heat beans in microwave for 1 minute. 
3. Place tortilla in a large skillet over medium-low heat. Add 1/2 cup of heated black beans and 1/2 cup of the onion and pepper mixture. Fold tortilla in half, over the beans and vegetables, and cook for 3 minutes. Remove from heat and garnish with salsa. Repeat this procedure with the remaining 5 tortillas.

YIELDS: 6 servings

NUTRITION: per serving: 

• Calories: 257
• Fat: 2 g
• Saturated Fat: 0.4 g
• Calories from Fat: 7%
• Cholesterol: 0 mg
• Protein: 12.9 g
• Carbohydrates: 50.3 g
• Sugar: 8 g
• Fiber: 10.5 g
• Sodium: 408 mg
• Calcium: 101 mg
• Iron: 4.2 mg
• Vitamin C: 83.4 mg
• Beta Carotene: 681 mcg
• Vitamin E: 1.3 mg