Baby Steps

Small steps can add up when getting healthy is concerned. In fact, small changes in both eating and activity level are often more effective that drastic changes. Why? Because you are more likely to stick to a couple of small changes in your routine. Extreme diets and intense exercise regimens work well initially but are often vacated and don't last in the long haul.

It's all about balance. For most folks, energy balence is much improved just by trimming 50 - 100 calories a day off of usual intake. It's really not hard at all. Try one of these...

• Use non-fat dry milk solids or non-fat milk and sugar free sweetener to flavor coffee
• Trim fat from meat and skin from poultry before cooking or eating
• Use reduced calorie ice cream or frozen yogurt instead of regular
• Replace chips with raw vegetables and high fat dips with fat-free or salsa

Make changes that you won't even notice. They really do add up.

1. Use smaller plates and bowls. When you fill up the amount will be less and our practice of eating it all will mean eating less.

2. Eat slowly and savor your meals. It gives your brain a chance to catch up to your stomach and overeating less likely.

3. Leave some on the plate. Even a few bites will break the habit of eating just because it's there. Over the long haul the calories saved will accumulate just like they did on your body.

4. Plates, not bags or boxes. Bags hide extra servings that we eat automatically. Put on a plate and see what you are eating. It brings the unconscious into consciousness.

5. Tall slender glasses are less likely to be filled than short fat ones so use them. Better yet drink water.

6. Replace calorie laden beverages like juice, soda, alcohol, speciality coffee and energy drinks with water or calorie free drinks.

Find changes that are easy for you or ones that don't mean much. That way you'll stick with them and you can make a difference while not sacrificing what's really important to you.

Happy, Healthy Eating,

Marcia