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Small Steps To Waist Loss!

Posted by wild_chicken (My Page) on
Tue, Oct 9, 07 at 1:56

Cool Tips To Try!

From SMALL STEP . GOV

http://smallstep.gov/take_small_steps_today.html

DRINK:

(# 2) Use fat free milk over whole milk.
(# 5) Drink water before a meal.
(# 18) Drink diet soda.
(# 66) Consume alcoholic beverages in moderation, if at all.
(# 140) Order your latte or hot chocolate with fat-free (skim) milk.
(# 160) Drink water or club sodazest it up with a wedge of lemon or lime.

DON'T

(# 23) Don't eat late at night.
(# 37) Don't skip meals.
(# 79) Don't skip breakfast.
(# 88) Don't take seconds.

EAT

(# 6) Eat leaner red meat & poultry.
(# 7) Eat half your dessert.
(# 21) Eat off smaller plates.
(# 33) More carrots, less cake.
(# 38) Eat more celery sticks.
(# 69) Share an entree with a friend.
(# 83) Snack on fruits and vegetables.
(# 85) When eating out, choose a small or medium portion.
(# 86) If main dishes are too big, choose an appetizer or a side dish instead.
(# 87) Ask for salad dressing "on the side".
(# 71) Before going back for seconds, wait 10 or 15 minutes. You might not want seconds after all.
(# 93) Eat sweet foods in small amounts.
(# 108) Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures.
(# 120) The smaller your plate, the smaller your portion. Eat your meals at home on a smaller plate.
(# 121) Eat before grocery shopping.
(# 124) Top your favorite cereal with apples or bananas.
(# 129) At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey, or ham; extra lettuce and tomato; and whole-wheat, oatmeal, or rye bread.
(# 130) Make half your grains whole. Make your sandwich on 100% whole wheat or oatmeal bread or snack on whole grain crackers.
(# 131) Get a whole grain head start with oatmeal or whole grain cereal in the morning.
(# 134) Swap your usual sandwich side for crunchy broccoli florettes or red pepper strips.
(# 136) Focus on fruits. Bag some fruit for your morning commute. Toss in an apple to munch with lunch and some raisins to satisfy you at snack time.
(# 137) Never be fruitless! Stock up on peaches, pears, and apricots canned in fruit juice or frozen so theyre always on hand.
(# 139) Snack on low-fat or fat-free yogurt. Try it as a dip for fruits and veggies and a topper for baked potatoes.
(# 141) Go lean with protein. Eat lean or low fat meat, chicken, turkey, and fish. Try dry beans and peas as your lean protein.
(# 144) Enjoy pinto or kidney beans on a salad or a hearty split pea or lentil soup for extra protein and fiber.
(# 145) Toss salad with salad olive oil and flavored vinegar.
(# 148) Dont sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients.
(# 154) Keep a bowl of cut-up vegetables in the refrigerator for snacks. Carrot and celery sticks are traditional, but consider broccoli, cucumbers, or pepper strips.
(# 161) Choose low - or reduced sodium, or no-salt-added versions of foods and condiments when available.
(# 167) Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza.
(# 168) Add lettuce, tomato, onion, and cucumber to sandwiches.

DO

(# 6) Eat leaner red meat & poultry.
(# 7) Eat half your dessert.
(# 21) Eat off smaller plates.
(# 33) More carrots, less cake.
(# 38) Eat more celery sticks.
(# 69) Share an entree with a friend.
(# 83) Snack on fruits and vegetables.
(# 85) When eating out, choose a small or medium portion.
(# 86) If main dishes are too big, choose an appetizer or a side dish instead.
(# 87) Ask for salad dressing "on the side".
(# 71) Before going back for seconds, wait 10 or 15 minutes. You might not want seconds after all.
(# 93) Eat sweet foods in small amounts.
(# 108) Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures.
(# 120) The smaller your plate, the smaller your portion. Eat your meals at home on a smaller plate.
(# 121) Eat before grocery shopping.
(# 124) Top your favorite cereal with apples or bananas.
(# 129) At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey, or ham; extra lettuce and tomato; and whole-wheat, oatmeal, or rye bread.
(# 130) Make half your grains whole. Make your sandwich on 100% whole wheat or oatmeal bread or snack on whole grain crackers.
(# 131) Get a whole grain head start with oatmeal or whole grain cereal in the morning.
(# 134) Swap your usual sandwich side for crunchy broccoli florettes or red pepper strips.
(# 136) Focus on fruits. Bag some fruit for your morning commute. Toss in an apple to munch with lunch and some raisins to satisfy you at snack time.
(# 137) Never be fruitless! Stock up on peaches, pears, and apricots canned in fruit juice or frozen so theyre always on hand.
(# 139) Snack on low-fat or fat-free yogurt. Try it as a dip for fruits and veggies and a topper for baked potatoes.
(# 141) Go lean with protein. Eat lean or low fat meat, chicken, turkey, and fish. Try dry beans and peas as your lean protein.
(# 144) Enjoy pinto or kidney beans on a salad or a hearty split pea or lentil soup for extra protein and fiber. (# 145) Toss salad with salad olive oil and flavored vinegar.
(# 148) Dont sugarcoat it. Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients.
(# 154) Keep a bowl of cut-up vegetables in the refrigerator for snacks. Carrot and celery sticks are traditional, but consider broccoli, cucumbers, or pepper strips.
(# 161) Choose low - or reduced sodium, or no-salt-added versions of foods and condiments when available.
(# 167) Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza.
(# 168) Add lettuce, tomato, onion, and cucumber to sandwiches.
EXERCISE

(# 3) Do sit-ups in front of the TV.
(# 10) Skate to work instead of driving.
(# 28) Bicycle to the store instead of driving.
(# 42) Choose an activity that fits into your daily life.
(# 44) Ask a friend to exercise with you.
(# 45) Make time in your day for physical activity.
(# 46) Exercise with a video if the weather is bad.
(# 47) Bike to the barbershop or beauty salon instead of driving.
(# 49) If you find it difficult to be active after work, try it before work.
(# 50) Take a walk or do desk exercises instead of a cigarette or coffee break.
(# 53) Take small trips on foot to get your body moving.
(# 54) Play with your kids 30 minutes a day.
(# 56) Keep a pair of comfortable walking or running shoes in your car and office.
(# 59) Choose activities you enjoy & you'll be more likely to stick with them.
(# 60) Stretch before bed to give you more energy when you wake.
(# 62) Explore new physical activities.
(# 63) Vary your activities, for interest and to broaden the range of benefits.
(# 75) Stay active in winter.
Play with your kids.
(# 118) Buy a set of hand weights and play a round of Simon Says with your kids - you do it with the weights, they do without.
(# 119) Swim with your kids.
(# 170) You can break up your physical activity into 10-15 minute sessions throughout the dayits the daily total that matters. Aim for at least 30 minutes for adults, 60 minutes for children.
(# 171) Be active--Walk the dog, don't just watch the dog walk.

COOK

(# 27) Grill, steam or bake instead of frying.
(# 70) Grill fruits or vegetables.
(# 91) Bake or broil fish.
(# 110) Make up a batch of brownies with applesauce instead of oil or shortening.
(# 132) Use whole grains in mixed dishes such as barley in vegetable soups or stews, bulgur in casseroles, or brown rice in stir fries.
(# 133) Vary your veggies its easy to go dark green. Add frozen chopped spinach, collard greens, or turnip greens into a pot of soup.
(# 135) Microwave a sweet potato for a delicious side dish.
(# 138) Get your calcium-rich foods. Use fat-free or low-fat milk instead of water when you make oatmeal, hot cereals, or condensed cream soups, such as cream of tomato.
(# 142) Trim visible fat from meat and remove skin from poultry.
(# 143) Broil, grill, roast, or poach meal, poultry or fish instead of frying.
(# 147) Know your fats. Use some vegetable oil instead of butter for cooking and baking.
(# 155) Plan some meals around a vegetable main dish, such as a stir-fry or soup. Then add other foods to complement it.
(# 156) Stock up on frozen vegetables for quick and easy cooking in the microwave.
(# 157) Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, green peppers, and onions.
(# 159) Have fruit for dessert, such as baked apples, pears, or a fruit salad.
(# 162) Lower the sodium. Rinse canned foods, such as tuna and canned beans, to remove some of the sodium.
(# 163) Use spices instead of salt. Start by cutting salt in half.
(# 165) Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet.
(# 166) Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces.

WALK

(# 1) Walk to work.
(# 4) Walk during lunch hour.
(# 8) Walk instead of driving whenever you can.
(# 9) Take family walk after dinner.
(# 14) Walk to your place of worship instead of driving.
(# 15) Walk kids to school.
(# 16) Get a dog and walk it.
(# 19) Replace Sunday drive with Sunday walk.
(# 22) Get off a stop early & walk.
(# 31) Go for a half-hour walk instead of watching TV.
(# 57) Make a Saturday morning walk a group habit.
(# 58) Walk briskly in the mall.
(# 89) Park farther from destination and walk.
(# 92) Walk instead of sitting around.
(# 94) Take your dog on longer walks.
(# 95) Drink lots of water.
(# 97) Walk the beach instead of sunbathing.
(# 98) Walk to a co-worker's desk instead of emailing or calling them.
(# 114) When walking, go up the hills instead of around them.

TRY

(# 43) Try your burger with just lettuce, tomato, and onion.
(# 81) Try brown rice or whole-wheat pasta.
(# 90) Try a green salad instead of fries.
(# 109) Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?)
(# 128) Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water.
(# 146) Try thin slices of avocado on a sandwich or sprinkle some nuts on a salad.
(# 153) Try a main dish salad for lunch. Go light on the salad dressing.
(# 169) Try eating at least 2 vegetables with dinner.


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