A hot snack that will fit into any diet is a can away. Just get some chicken broth. Swanson’s is really tasty, has only 10 calories, no fat and 1 gram of carbs. When it’s cold out or when you just need a quick snack it can’t be beat. Keep some cans on hand at work and at home. If you want to add some more substance to it its easy to chop up some veggies. Celery and onion are great, sliced mushrooms different, mix up the choices to add to the low calorie soup. Anything works. Crack an egg and you’ve got some more protein for a hearty snack that will keep you going.
TODAY: DO SOME STRETCHING EXERCISES AND TRY A COUPLE OF PUSH-UPS.
A little parody of the old Ernie Ford song “16 Tons” works well to remind you to drink eight glasses of water a day. Don’t feel intimidated by how much “8 glasses of water” is. Those are 8 ounce glasses, a cup. A 16 ounce glass is two cups. (Gee, now I’m a math wizzard.) Get a pint glass, it holds sixteen ounces (that’s a pint). Just drink two of those glasses of water in the morning and two in the afternoon. But don’t ignore this! You DEFINITELY need this water to help curb your appetite and flush the proteins out of your system to keep your kidneys healthy.
Sure Ernie Ford was known as the “Ole’ Pea Picker”. Until your body adjusts to it you may be just an “Ole’ Pee er”.
TODAY: FIND A 16 OUNCE GLASS TO USE WHEN DRINKING YOUR NO CALORIE WATER.
British scientists have found that women who skipped breakfast ate more calories during the rest of the day and also had higher fasting levels of LDL (bad cholesterol) and total cholesterol compared with the women in the breakfast-eating group. The researchers found that skipping breakfast could lead to weight gain. So get your metabolism revved up and quell those hunger pangs early. Just make sure breakfast isn’t the famous British “bangers and mash”.
TODAY: EAT A SMALL PROTEIN FILLED BREAKFAST AND TAKE A WALK.
The American Journal of Clinical Nutrition recently talked about a team of nutrition researchers that concluded that whether you are eating the “three” or “six” meals daily, weight loss ultimately comes down to “how much energy (or calories) is consumed as opposed to how often or how regularly one eats.”
Okay I’ve talked about this before, It’s the same equation for weight loss and maintenance: Calories “in” = Calories “out”. So this means that eating five or six small meals a day helps us to:
- Burn more total calories by the end of the day
- Eat fewer total calories at the end of the day
So keep the “meals” small and frequent.
TODAY: CONTINUE GRAZING THROUGH YOUR DAY.
Okay… don’t eat the entire time. Just make sure that you stretch your meals out to at least 20 minutes. If you’re still hungry after finishing your meal, take a 20 minutes break. Sip a cup of coffee, relax, take your mind off eating. Then see if you are still hungry. You’ll probably find that you don’t need more calories. It takes that long for the “full” signal to get to your brain. The main thing is that you see the “stop” signal go on.
TODAY: SLOW YOUR MEALS DOWN.
You always hear the advice to eat more fiber. I’ve touted Fiber One cereal as a great snack. Fiber is added to things like bread, cereal and other whole grain foods, which actually have fiber naturally. (Hence the WHOLE grain name.) You can also get more fiber by leaving the skin on fruit, eating the potato peel and by taking diet supplements. But what does it do? Well, to be frank, it cleans you out. When you digest food, some of it gets stuck or lingers in your colon. As a result you have some nasty things going on in there. Fiber acts like a magnet or a broom and takes away the… crap… that doesn’t want to move out. The fiber also absorbs water that can moisten things up and break up hard stuff. (okay… crap) So eat more fiber. It will both fill you up and empty you out.
TODAY: ADD SOME FIBER TO YOUR DAILY DIET.
Eating less doesn’t mean you will weigh less. Starving yourself isn’t healthy and can lead to craving and binging. (Followed by severe guilt.) A moderate, healthy diet is best. So stay satisfied by eating food that is low in calories but high in bulk anD fiber like veggies, whole grains and low fat soups. Add a reasonable amount of healthy fats like olive oil, nuts and protein with some cheese and you are on your way. By the way, that’s sometimes called a Mediterranean diet. In addition to being satisfying it’s very healthy.
TODAY: TAKE THAT WALK… EVEN IF IT’S A LAP AROUND THE MALL.
Daily Nag, Healthy Recipes | Diet Nag | 
January 6, 2016 6:00 am | 
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