Healthy Summer Breakfast

Food – by Freda Coetzee

How to Break Bad Eating Habits

The biggest barrier to eating healthy is getting started breaking bad eating habits, and then sticking to a healthy lifestyle The reason for this is often that bad eating habits outshine the good ones. It can be very difficult to break these bad eating habits. But with these 16 Tips, breaking those bad eating habits and slimming down will be a cinch! Eat more fruits and veggies Eat at least one more vegetable or fruit at every meal. Here’s how… Keep cut-up raw veggies in the front of the fridge and fruit on the counter where you’ll see it. Have healthy dips on hand, like hummus, peanut butter, and low-fat yogurt. Load extra veggies into your sandwiches, pizzas, salads, soups, and omelettes. Pureed veggies like butternut squash can thicken the soup and other dishes and add nutrients to them. Mix cauliflower puree in with mashed potatoes. Eat less fast food Try to reduce fast-food temptations completely or to at least choose the healthiest option. Do it like this… Take a different route to avoid seeing drive-through restaurants. Keep fruit or nuts with you to tide you over until you get home or to work. If you can’t resist, choose lower-calorie options like grilled chicken or low-fat chilli, and look for fruit or veggie options like a plain salad as a side. Order regular or small sizes, and avoid value meals. Sip water instead of sugar cool drinks or fruit juices. Snack healthier Snacks are good for you, as long as they are healthy ones. Here are some ideas for healthy snacks… Instead of reaching for cookies or chips, enjoy a small handful of nuts or trail mix, or low-fat yogurt. Take advantage of fresh fruit in season. Citrus fruits like oranges are especially good because they take time to peel and eat. Eat pretzels or a few whole-wheat crackers with low-fat cheese. Only snack when you’re really hungry – not just bored or stressed – and only eat one serving. Eat out less Plan every day so your only option isn’t a restaurant. Let’s see how you can dine-in with ease… Use a slow cooker so a hot, healthy meal is ready and waiting for you when you come home at dinner time. Cook more than you need, and freeze half. Then you’ll have frozen meals you can take out whenever you need them. You can even make easy-to-fix healthy breakfasts – like oatmeal with fruit – for lunch or dinner. Avoid mindless eating Eat only when you’re actually hungry. To stop mindless eating… When you feel satisfied, but before you feel full, stop eating – even if there’s still food on your plate! Don’t sit in front of the TV or computer when you eat. Multitasking leads to overeating. Pay attention to your food. When you tune in to your appetite signals, you’re less likely to eat just because you’re bored. Snack less at work Get unhealthy snacks out of your office – or at least out of plain sight. If you want to avoid snacking at your desk… You’ll eat less if you don’t have food within easy reach. If you tend to graze mindlessly at work, don’t keep food at your desk. Keep it at least 6 feet away from where you sit. The distance makes you think each time you grab a bite. Take time for a real lunch break, away from your desk. Eat smart at restaurants Just like eating at home, planning can help you make smarter choices in restaurants. Plan your dine-out experience… Find one that serves a children’s menu or smaller portion sizes. Don’t let yourself get so hungry that you overeat. Have a healthy snack beforehand. Start with a clear (not creamy) soup or salad. Cut your meal in half and take one-half home. Or split an entrée with a friend. Ask the waiter not to bring any bread to your table. Drink less sugar We often forget to count the drinks we drink intro our calorie intake. Give up one sugary drink a day… Cutting just one can of regular cola means losing more than 30 grams of sugar – or about 8 teaspoons – from your diet. Replace cool drinks and other sugary drinks with water or unsweetened tea. Eat breakfast every day If you’re too rushed in the morning to make breakfast, take it with you to eat at school or work. Portable breakfast items can include granola or breakfast bars, containers of yogurt, instant oatmeal packets, or pieces of fresh fruit. Even if you don’t like typical breakfast foods, it’s important to eat something in the morning to get the metabolism going. You can also take the Manna Low GI Shake as a meal replacement in the morning. The difference between meal replacement and protein shakes… Plan to eat right Don’t give up on healthy eating just because you’re out of time. Have a healthy-eating plan in place for days when you work late or have errands to run. You can be prepared for healthy eating by starting with… Keep nutritious snacks with you, like trail mix, whole grain cereal, or fruit. Keep healthy foods in your freezer. Learn which restaurants and supermarket delis have salad, soup, or grilled chicken so if you have to eat “to go,” you can make healthy choices. Eat smart at parties Eat a healthy snack before you go, so you won’t overeat at the buffet. And when you get there… Fill a small plate with at least half fruit and veggies. Limit your portions of desserts and high-calorie dishes to just a taste – a bite or two.Once you’ve eaten, step away from the food. If you have a conversation around the buffet table, it’s too tempting to just keep snacking.Drinks can be high in calories, too. Whether you’re drinking alcohol or cool drinks, use moderation.Keep track of what I eat Keep a food journal to pay attention to what you eat and how you feel when you eat it. You may be surprised by your eating habits. You can write down your meals or download an app for your smartphone or tablet. You don’t have to track your meals every day. Just track it one day a week or for a few days to get an idea of what and how you eat. Learn to say “No” Stay strong when it comes to healthy eating. The waiter might tell you that you can’t have sauce on the side. Your coworker might pressure you to try her homemade treats. But remember that every bite adds up, so it’s important not to give in over and over! Explain why you’re saying no if you want to – or just politely decline. You don’t owe people an explanation, but you owe yourself good health. How not to overeat Think small. Trade your large plates and silverware for small ones. You can extend this method of eating by… Use a tablespoon, not a serving spoon, to dish out portions. Think about what you put on your plate to make sure you really want it. Serve from the stove instead of the table, so second helpings aren’t right in front of you. Eat slowly so your body has time to tell your brain you’re full. Find support to eat healthily It’s easier to be strong when you have family or friends on your side. Ask a buddy or family member to eat healthy with you. Hold each other accountable. Don’t make healthy meals or snacks just for yourself but let your family eat what they want. Everyone should eat healthily. Then if someone is tempted to slip, the whole team is there for support. Use technology to download an app or find a website that will keep you on track. Balance your blood sugar levels Possibly the best way to break bad eating habits is by ensuring your blood sugar levels stay balanced. Follow the Manna Diet. It lends itself to a low-carb roadmap that can help you eliminate the bad carbs and sugar from your diet and beat the cravings. Add to this a good exercise routine, and taking 1 or 2 Manna Blood Sugar Support  tablets with each meal, and you have yourself a winning recipe to take control of your blood sugar levels!