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Innocent Ways to Gain

    

When I was in my mid-twenties, I was 20 pounds overweight and my cholesterol was 240, not the picture of health. I made poor food choices, all based on hunger and convenience. Working a long day and not having any “go-to” recipes, I would start ravenously eating. I went through bags of chips, boxes of crackers and a lot of cheese, all because they were easy to grab and had a long shelf life.

While the reasons for my weight gain and poor health were not so “innocent”. There are some seemingly innocent habits I’ve carried with me that I am still battling. Here are some of my weight gaining bad habits and their solutions:  

Skipping lunch:  By passing lunch makes for lack of self control when eating in the evening.

Quick tip: Grab a piece of fruit as soon as you walk in the door at night. You might also try taking a teaspoon or two of flaxseed; it will fill you up so you eat less.

Out of control snacking: When I was overweight, I would snack constantly on the food I was preparing. If I was making pasta for dinner, I would eat at least a serving of pasta during the food prep and then another serving (or two) during dinner.

Quick tip: Before I start dinner, I make a veggie tray with a healthy dip, usually hummus. Then I grab carrot sticks instead of bread sticks.

Liquid food: It’s so easy to “waste” calories on a liquid that won’t fill you up. For example: you could drink a medium sized coffee drink and it might cost you 500 calories. Or you could eat two cups of spinach salad, with sliced chicken and an iced tea. Which one will really fill you up?

Quick tip: If you can’t make it through the day without your coffee drink, try my healthy latte recipe-

 The following recipe is for a 16oz Vanilla “Beach Body” Latte:

4 oz. of brewed coffee (I use decaf in the afternoon)

4 oz. of 1% fat milk

3/4 tablespoon of Agave syrup or honey

1 teaspoon of vanilla extract

In a glass mug, mix the Agave syrup or honey into the warm coffee (if the coffee is warm, the syrup with distribute evenly, making it possible to use less sweetener). Fill a 16 oz. glass with approximately 8 ounces of ice, and pour the sweetened coffee into the glass. Add the milk and vanilla extract then stir.

Calories: 105-130 (depending on sweetener used)

Sugar: 17.5 grams or 4.3 teaspoons

 Compared to a typical Iced Vanilla Latte at a coffee shop:

 Calories: 250

 Sugar: 36 grams or 9 teaspoons

 

 

 

 

 

 

 

 

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