4. Don’t stop
eating your favorite sweets and snacks! It’s okay to eat
your favorite sweet or treat — just try to keep it under 150
calories. Instead of eating a 500-calorie slice of
cheesecake with ice cream, have a small slice of cake and a
few spoons full of ice cream. When eating your favorite
chips, popcorn, etc., adjust the size of your snack! DO NOT
EAT OUT OF THE BAG!! Your brain won’t tell you “STOP” until
the bag is empty! Instead, read the label to determine the
portion size, put your portion size snack into a plate or
bowl to control overeating! Once your plate or bowl is
empty, your brain will scream…. SNACK TIME IS OVER!
5. Use a mister
for your olive oil or buy it in an aerosol can. One
tablespoon of olive oil is 120 calories, but if you spray
the pan with olive oil its only five to 10 calories!!
6. Don’t multi
task while eating! Put your cell phone, tablet or lap top
down! It’s easy to overeat while multitasking!
7. Eat breakfasts
high in protein, fat and veggies and low in carbs! I
know….it’s so tempting to grab a doughnut, blueberry muffin
or croissant, but sugary foods cause your blood sugar levels
to rise significantly, then crash, making you crave sugar
even more! The better choice is to boil or scramble a few
eggs, remember to add your frozen veggies! You’ll stay full
8. Invest in cute
plastic containers!! Seriously, I look forward to packing my
lunch or snacks in my cute containers! Putting your lunch or
snacks in a leftover Cool Whip container– ain’t cute….lol!!
9. When seasoning
your food, instead of salt, use other spices like garlic,
basil onion or curry powder! They all provide nutritional
value and adds flavor to your food without the health risk
10. When ordering a
salad, always, always order your dressing on the side!!
Restaurant salads can be close to 1,000 calories, 200 – 300
of the calories comes from the dressing! By asking for the
dressing on the side, you can add it as needed!!!
11. You love
Smoothies? Make sure it’s a balanced mix of protein, fat and
carbs! Use a cup of spinach and kale for protein, and no
more than one cup of fruit, preferably berries because
they’re high in antioxidants and lowest in sugar compared to
bananas or tropical fruits like pineapples or mangos! Use
unsweetened nut milks like coconut or almond milk for your
12. Always take a
water bottle with you! Invest in a cute water bottle to help
you get excited about drinking more water! Drink water
throughout the day!
13. Meal Prep Ain’t
Easy! Try to prep your breakfast, lunch, and snacks for the
next day before going to bed. It can be as simple as
throwing the dry ingredients for your morning smoothie in
the blender so that all you have to do is add frozen foods
and the almond milk in the morning. Just 15 minutes of
planning can make you feel good about your food intake the
next day. I boil or scramble my eggs the night before, so
they’re ready to eat! Some people meal prep in large batches
over the weekend to make packing weeknight lunches easy, I’m
not one of those organized individuals!
14. To get a better
sense of your eating habits and how much you eat – sit down
and write down everything you’ve eaten over a few days!
It’s not that you’re counting calories, it’s more like
checking your daily intake. Writing down what you eat can
help you get a sense of your food habits, or figure out why
you’re always hungry and of course, helps identify better
Whatever you do – Move Your Body daily!! Walk, run, ride a
bicycle!! Small Changes = Big Benefits!!
In Health & Wellness!!
Angela R. Steward
Certified Fitness Professional
Group Fitness Trainer
Head Instructor and Owner of
FABULOUSLY FIT GEM
5425 Southwyck Blvd.
Toledo, Ohio 43614
Classes: Mon 6p, Tues 6p, Wed 6pm & Sat 9a
Stop into any class, your first visit is….FREE!!!!