Monday, February 18, 2013

Splurge a Little



Want to know the best way to “cheat” on your diet?  The secret is realizing that cheating is OK because everyone needs a little splurge every once in a while.

Nobody’s perfect and that’s especially true when it comes to eating a healthy well balanced diet.
Nutrition experts say you have to plan for occasional splurges as part of the long-term plan. Atlanta personal fitness trainer, Beth Lewis, offers empowering psychological advice to her clients who need a boost, “Don’t mistake set backs with failure.”

Success in meeting your fitness and nutrition goals means allowing yourself to skip an exercise class or eat a few too many potato chips and then get back on track. Being a goody-toe-shoes all of the time is just so boring. 
So, since February is National Heart Health Month with Valentine’s Day chocolates still hanging around (and Lent for a lot of folks!) , I thought we should give ourselves a little love and understanding when it comes to setting and keeping goals to live a healthier lifestyle. 

Choose dessert first
Yes, that’s right. Life is uncertain so think of dessert first. I didn’t say eat dessert first! This strategy helps you plan the rest of your meal around the rich dessert you really crave.  

At a restaurant, the waiter may think you’re weird asking to see the dessert menu first, but you need information on your destination before you can map out the meal. You’ve got to have a destination in life; you’ve got to know where you’re going. 

Best shared with three friends.
So, if you know you’ve just got to have the chocolate cheese cake or coconut cake with pineapple ice cream then you will make sure not to start with the fried calamari appetizer or the creamy New England Clam chowder!
At home you may have your eye on a slice of  chocolate cake or bowl of caramel crunch ice cream, or both.  So plan for it and skip the cheese and crackers before dinner and forgo the extra ladle of gravy. Save yourself for your true love, dessert!
Maybe you crave the savory, not the sweet. You still have to plan for a splurge. 


Picture This
A food diary or journal can help you keep track of your intake, so you won’t be caught going over your daily calorie limit. Research shows the most successful dieters do it and do it daily. 
If you bite it, write it....down. 
Your journal notes don’t have to be super detailed, but do include the types of foods, estimate amounts and write down where you were and perhaps how you felt. This will give you an insightful snapshot of your relationship with the foods you love. No place or no time to write it down?

Text yourself a message or easier yet, take a photo of your meal with your phone’s camera. Registered Dietitian and nutrition researcher, Rebecca Reeves, of Baylor University’s Diet Modification Clinic says even the simplest notes scrawled on the back of an envelope are often enough to boost self awareness of diet habits and support successful weight loss.  Keeping track of what you’re eating will help prevent the mindless munching on chips while driving or gobbling candies while at your desk. Now you’ve got room for the treats you’re really craving.      

 Accessorize Sensibly

As fashionistas know, accessories can make or break a look; too many baubles, bangles and beads can ruin an outfit. 
Less is more when it comes to adding rich accessories. Thank you Audrey and Lauren. 

The same goes for smartly dressing your dinner plate. For instance, think of blue cheese and bacon crumbles as accessories. They add flavor and flare to a dish, but too much just piles on unnecessary fat and calories. So, it’s not necessary to totally avoid the butter, gravy, cheese sauce and full fat salad dressings; just learn to accessorize sensibly. (Especially if you want to wear those skinny jeans.) For a sweet dessert or snack, add the nutty crunch of granola cereal as a topping for yogurt and fresh fruit.

Seek Thindulgences
If it’s a punch of flavor you're looking for to liven up a salad or grilled chicken and fish; learn to identify very low calorie ingredients, sauces and sides that perk things up (such as salsas, hot sauce, steak sauce, citrus, vinegar, herbs, spices) while keeping calorie counts down
Accessorize a bowl of strawberries for dessert? Did you know chocolate syrup has only 15 calories per teaspoon? 


And why not seek out delicious foods that just happen to be nutritious? Chewy and crunchy granola bars are a great choice. Choose granola bars that are portion controlled and serve up healthy whole grains. Sunbelt Bakery’s tasty granola bars are made with whole grain oats and most varieties are less than 140 calories. They’re all made without preservatives or high fructose corn syrup so you can feel good about splurging on these sweet treats.  
My favorite flavors include Chocolate Chip (140 calories each)  and Oats & Honey (120 calories each)


Savor Flavors

If you’re going to splurge you should enjoy it! Choose really fine chocolates so you only need a few decadent bites. It’s quality, not quantity that counts. SunbeltBakery’s granola bars, granola cereals and fruit and grain bars are delivered to communities each week so you can savor their bakery-fresh taste.

A diet study conducted at the University of Rhode Island found that women consumed fewer calories and were more satisfied when they ate at a slower pace. Nutrition researchers theorize that it takes time for your body to process fullness signals so slower eating may allow time for fullness to register in the brain before you’ve eaten too much. Bottom line: By eating more slowly the women ate 70 calories less and said they enjoyed the meal more.  Whether your meal is a race or a ritual is just one facet of eating behavior that might impact food consumption.

So, slow down and let your body and soul appreciate small portions of big tastes.
Now go ahead and find your favorite splurge food and work it into your plan for a healthy lifestyle.


 Disclosure for this post: I am thrilled to serve as the official Registered Dietitian for Sunbelt Bakery. Though I am compensated, all views and opinions expressed in this blog post are my own, and are based on my knowledge and experience as a Registered Dietitian. 






18 comments:

Anonymous said...

I'm not sure where you're getting your information, but great topic.

I needs to spend some time learning much more
or understanding more. Thanks for excellent information I was
looking for this information for my mission.



Visit my site ... Forex mobile

Anonymous said...

I do not even know how I ended up here, but I thought this
post was good. I do not know who you are but definitely
you're going to a famous blogger if you are not already ;) Cheers!

Also visit my web-site :: how to make quick money online

Anonymous said...

Howdy would you mind stating which blog platform you're working with? I'm going to start my own blog
in the near future but I'm having a hard time choosing between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your layout seems different then most blogs and I'm looking for something completely unique.
P.S Sorry for being off-topic but I had to ask!

My web page - Part time online work from home

Anonymous said...

At this time I am going away to do my breakfast, when having my breakfast coming over again to read additional news.


my homepage; how to make money online

Anonymous said...

This info is invaluable. Where can I find out more?


Feel free to surf to my site ... part time work from home jobs
My web site > work from home jobs in ct

Anonymous said...

Appreciating the dedication you put into your site and in
depth information you present. It's good to come across a blog every once in a while that isn't
the same outdated rehashed material. Wonderful read! I've saved your site and I'm adding your RSS feeds to my Google
account.

Here is my webpage; work from Home Ideas

Anonymous said...

I was recommended this web site by my cousin. I am not sure whether this post is written by
him as nobody else know such detailed about my difficulty.

You are amazing! Thanks!

My web-site ... visit the up coming article

Anonymous said...

Hi there, I found your site via Google while searching for a comparable topic, your site came
up, it seems great. I have bookmarked it in my google
bookmarks.
Hello there, just became aware of your blog through
Google, and found that it's really informative. I'm gonna watch out
for brussels. I'll appreciate for those who continue this in future. Lots of other people can be benefited out of your writing. Cheers!

Also visit my web-site ... free make money online

Anonymous said...

Woah! I'm really enjoying the template/theme of this website. It's simple, yet effective.
A lot of times it's very difficult to get that "perfect balance" between usability and appearance. I must say you have done a fantastic job with this. In addition, the blog loads extremely quick for me on Internet explorer. Exceptional Blog!

my blog post: how to get free money fast

Anonymous said...

Hi, I desire to subscribe for this website to obtain most up-to-date
updates, so where can i do it please help.

Feel free to surf to my web blog; free money now

Anonymous said...

Its like you read my mind! You appear to know so much about this, like you wrote the book in it or something.
I think that you can do with a few pics to drive the message home a bit, but other than that,
this is wonderful blog. An excellent read. I will definitely be back.



My web-site; make free money online

Anonymous said...

Excellent beat ! I would like to apprentice while you amend your web
site, how could i subscribe for a blog website? The account helped me a acceptable deal.

I had been a little bit acquainted of this your broadcast provided bright clear
idea

Have a look at my website; best way to make money online

Anonymous said...

What's up colleagues, its wonderful piece of writing about educationand completely defined, keep it up all the time.

my webpage step by step to easy money online

Anonymous said...

Hi there every one, here every person is sharing such know-how, thus it's fastidious to read this weblog, and I used to visit this weblog every day.

Feel free to visit my blog - make money for free online

Anonymous said...

Appreciate the recommendation. Let me try
it out.

Here is my site domestic plumbing Gauteng

Anonymous said...

I absolutely love your blog and find nearly all of your post's to be precisely what I'm looking for.
Does one offer guest writers to write content for you personally?
I wouldn't mind publishing a post or elaborating on a lot of the subjects you write about here. Again, awesome site!

Feel free to surf to my site: security

Anonymous said...

Hi! Someone in my Myspace group shared this site with us so I
came to check it out. I'm definitely loving the information. I'm
book-marking and will be tweeting this to my followers!
Great blog and wonderful style and design.



Stop by my blog ... document imaging

Anonymous said...

Hello there, You've done a fantastic job. I will certainly digg it and personally recommend to my friends. I'm confident they
will be benefited from this web site.

my site Tutors