March 17, 2010

Tips for Feeling Satisfied

by Anne Mauney, MPH, RD

190 comments

As a follow up to yesterday’s post with all my eating stats, I thought I’d share some of my favorite tips for feeling satisfied and eating healthy. These tips have made all the difference for me!

 

My Tips:

  1. Eat REAL food. Throw away diet products, fake sweeteners, and processed food that will not make you feel full. Read the list of ingredients on a package. If you don’t understand all the ingredients… don’t buy it!
  2. Eat foods that give you lots of volume and nutrients for fewer calories — for example, add lots of fresh veggies (spinach, grated carrots for crunch, etc.) to your sandwiches, or decrease the amount of pasta you eat and mix in fresh veggies instead to bulk up the volume. You won’t notice the difference 🙂 I’m also a fan of plain yogurt with fresh cut up fruit instead of sweetened yogurt. More bulk is good!
  3. Drink LOTS of water. Bring a reusable water bottle with you everywhere and sip from it all day. Being hydrated helps your body run better AND helps you feel more satisfied (thirst can often be mistaken for hunger!)
  4. If you are hungry, EAT! Letting yourself get too hungry just sets you up to overeat at your next meal and will always make the candy jar look more appealing. On the other hand, if you are just bored, go take a walking break, have a chat with some coworkers, or distract yourself with a huge glass of water or some tea.
  5. Prepare, prepare, prepare! I bring healthy snacks with me everywhere, and I always pack a big lunch for work with lots of different parts (makes it more fun to eat when there’s variety!). Then you’ve always got a healthy option on hand when hunger strikes — no vending machines necessary! 🙂 I’m much more tempted to eat something junky if I don’t have a healthy option on hand.
  6. Eat a variety of foods. Both within each meal (meals are more fun and filling when you have different components), and throughout the day. Aim for lots of color in each meal!
  7. Ditch the sodas and sugary drinks. They add up to lots of calories and won’t keep you full. Wouldn’t you rather have some real food for the same amount of calories as a sugary drink? To wean yourself off soda, try mixing seltzer or fizzy water with a bit of natural, no sugar added fruit juice (like POM!).
  8. Make healthy swaps. A favorite of mine is nonfat plain yogurt instead of mayo, as seen in my Autumn Chicken Salad, Tuna Salad, and Healthy Deviled Eggs recipes! I also use applesauce instead of oil when baking 🙂

*Check out the comments section of my post from yesterday — there were some great questions and answers!

- anne

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190 comments
  • OOo I've always wanted a food scale! My favorite healthy eating tip is to ditch the "all or nothing" mentality. Swinging between two extremes is not balanced and just makes you feel like crap.
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  • My tip is to eat healthfully most of the time, but if you're really craving something, eat it! Otherwise, you'll feel deprived and overeat later.
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  • It's often hard for me to not clean my plate at restaurants, and I ALWAYS seem to crave something sweet after meals! Chewing gum has helped me combat both of these issues. It gives me the sensation of eating without adding unnecessary calories, and I love trying all of the different flavors out there! I always keep a pack on hand :)
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  • I also use your tip of using plain nonfat yogurt or plain nonfat greek yogurt as a substitute for mayo (or sour cream - greek yogurt & cumin is great on top of a baked sweet potato!). Also, I love to substitute chicken or veggie broth for oil when making pesto or cooking up something on the stove.
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  • My tips are to drink water (I drink tons!) and to eat BALANCED meals. If it doesn't have protein and fat, I'm hungry again soon!
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  • A healthy change that I have made is that I have, almost completely, given up sodas. I was drinking them daily as my morning caffeine kick.
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  • The best way I know to stay full is have a BIG HEALTHY nutrient dense breakfast. That's what a nutritionist told me. She said STOP eating bagels every morning for breakfast (thus my blog name) and start eating oatmeal, ezekial breads, etc with a smoothie. She was right, it does keep me fuller longer.
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  • My healthy change is to know myself and plan accordingly. Example... I like to EAT... so I incorporate lots of fresh fruits and veggies into my meals and snacks so that I can eat MORE :)
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  • I have changed my life completely since the beginning of 2009 as far as food and health. I now realize that my health IS one of my top priorities and have come to love my fruits, veggies, whole grains and all the wonderful healthy food choices. I have so many tips that I love to share! I'd say logging and keeping up with your food is so important and atleast it is to me. Logging and measuring my food has helped me see a whole new view about living and eating right!
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  • This is a useful giveaway since my last scales broke!
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  • I need one of those. It seems like every time I get up the nerve to try a really fun recipe, I need to toss in something I can't weigh :(
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  • great giveaway! i was just talking about how i need a food scale. a healthy change i have made lately would be starting a new body for life challenge :) thanks for the chance to win a food scale! have a great day.
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  • i've started eating whole foods and really listening to my body...but nothing helps like drinking a LOT of water! if i'm hungry i'll have some water, wait a bit, and if i'm still hungry then i know it's actually HUNGER and not thirst!
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  • I stopped going down the processed food aisles in the Grocery store, the middle of the store. If I don't have it, I won't eat it. In addition to water, I also drink herbal tea.
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  • I linked the giveaway at my blog :) My biggest tip for feeling satisfied is similar to your #2 tip. I try to make veggies "the star" of every meal. I'm someone who enjoys eating so veggies let me have quantity without too many calories, not to mention they keep you fuller longer. Some ideas are veggie + egg white scrambles, stir-fry, salad, pasta with lots of veggies, etc.
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  • linked back here! http://mealsandmoves.wordpress.com/2010/03/16/dessert-before-dinner-sure-ok/
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  • What a great giveaway, thanks! I would love to own a scale to help me with my portions. Some healthy changes I have made include not drinking my calories (only water for me!), eating tons of veggies, eating meat maybe 2-3x month, and working up a good sweat 5-6 days a week. I am loving how I feel!
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  • Those are all such great tips! When I was trying to lose weight the first time I did all the wrong things. It took me a while but now I eat as much real food as possible, eat what I want in healthy portions, and am as active as possible. I've never been stronger/healthier! I've always wanted a nice scale! I've got a cheap-o one that I'm addicted to, but a digital one would be amazing!!
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  • I've wanted a food scale for a while:) What finally helped me lose weight was to stop eating "diet" foods. Sweetened yogurt and low-cal frozen dinners were not keeping me full and not allowing me to start loving food!
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  • Good call on tip #5. When I remember to pack an extra apple for the afternoon, my day is infinitely better. If I don't, I eat from the vending machine and that never turns out well.
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  • I tweeted! I tweeted so good!
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  • I have started eating a bowl of instant oatmeal around 11 am - I find I make much better lunch choices and don't eat the first thing I find the in cafeteria. I would love a food scale!
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  • When i feel like i want something sweet after dinner, I drink a cup of herbal tea first and the feeling usually passes. If it doesn't, then i will have a small sweet snack.
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  • Ooh, I would love a food scale! A change I've made recently (after reading "Food Rules" by Michael Pollan) is to leave at least a bit of food on the plate with every meal. It's helping to remind me to listen to my body rather than relying on the visual of an empty plate to tell me that I'm full.
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  • Whenever I eat I make sure it includes a fruit or veggie! (I also love to do plain yogurt w. fresh fruit - the flavored kind has SO much sugar!)
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  • Anne, Now that I have a one year old, I've also discovered that baby food is a great substitute for oil in baking. And you can add more flavors than just apple. Yum! Thanks for all the healthy ideas and tips! Melissa
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  • Great giveaway! Recently I've been working really hard to drink more water because I know my body needs it. I don't know why I struggle so much with it, but I'm working on it!
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  • I have been trying to do 2-3 vegetarian dinners a week. This is a big change for my family and not everyone is happy with it but they will survive!
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  • I've always wanted a scale! My healthy tip is to eat lots of colors! I try to load up my salads with all sorts of colors.
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  • I would love a food scale but have never gone to buy one! My aha moment was being told that all meals should involve protein plus carb, but especially making sure to have a protein even in snacks.
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  • Thanks for these tips! I've been slacking when it comes to healthy eating this past week so these are a good thing for me to keep in mind as I try to get back on track. :)
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  • I have been really wanting a scale lately! One change I have made lately is to write down what I eat - so I hold myself accountable, and can look it over later on to see why I felt energized, lethargic, sick, etc. I really enjoyed seeing what you eat - you definitely practice what you preach! I love how you eat such colorful food! :)
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  • Great tips! I'll try to use some of those! The healthy change I made this week was to stop counting calories and focus on eating healthy, filling, balanced meals and snacks when I'm hungry. I don't want to be ruled by numbers! Have a great day!
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  • I have been wanting a food scale- awesome! My tip is that on days when I am craving chocolate (usually a few days a month), I will mix a few (small serving) of chocolate chips in my breakfast cereal/yogurt/fruit or oatmeal/fruit mix. Then I take care of my craving early in the day and I feel satisfied (and happy) all morning!
    Reply
  • My biggest swap in looking at food was not how many calories it had but how nutritious were those calories? 50 calories of avocado is a lot better than 50 calories of candy. Nutrition matters!
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  • Any help figuring out the conversion from cups to grams would be awesome! The biggest thing that has helped me on my healthy journey is retraining my brain when it comes to thinking about foods as good or bad. I try now to think more about how my body will use what I eat and how to eat to make me feel my best. Totally freeing to let go of restrictive eating habits!
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  • I strive to eat at leave 9 servings of fruits/veggies a day. I also am trying to limit added sugars - the new recommendation is fewer than about 25 grams/day of added sugars - amazing how fast that adds up. I'm experimenting with days without any added sugar to make it easier. Also, I don't use artificial sweetner to make up for it or it just keeps me used to eating sweet tastes. I try to use fruits and natural nut butters/nuts (try dates with almond butter or bananas with peanut/almond butter and currants on top) to give me that sweet and decadent treat feeling. Eating your yogurt/cottage cheese mess recipe is another good tip - yum!
    Reply
  • I've been trying to eat and live healthier by slowly adding and changing things. I'm drinking more green tea and water these day and nixing diet soda. My new goal is to kick my unhealthy desserts I often have after dinner for more healthier low calorie ones. Scale would be an awesome help!
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  • I have always wanted a food scale but its just not something I would ever see myself buying on a whim! One change that I have recently made kind of goes against the healthy "norm." I was recently diagnosed with a stomach disease and had to be put on a diet that requires me to actually limit my intake of healthy whole grains, carbs and vegetables. Even though its only temporary until I can heal, it just goes to show that being "healthy" isn't always following what everyone else is doing. Everyone is different and in different parts of their lives and everyone's body requires different needs at certain times. It's good to remember that! ;)
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  • More motivation to cut out processed foods: The recent recall on HVP, hydrolyzed vegetable protein, which is in pretty much any processed food out there... I do have to wonder why the foods with 30 ingredients that take more processing time are cheaper than those that are easier to make with only a handful. Very frustrating for us poor students. (I have a food scale, don't draw me! I just wanted to put in my two cents)
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  • Recently I've made the change to drink more water. I'm awful with hydration, but I've been working hard!
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  • This is such a great prize :) hmmmmm...a healthy change I've made recently. Well, I have a major sweet tooth so I've been cutting down my desserts to about 1-2x a week. (But my trader joe's 100 calorie chocolate bars don't count as "dessert-dessert"). Baby steps, right ;)
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  • Added more non-carby snacks into my day--makes me feel a lot better and more energized.
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  • I'd love a food scale! I just started tracking on the dailyplate 3 days ago. So far so good! :)
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  • I recently went vegan to implement a more healthy lifestyle and have been loving it ever since! :)
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  • Please enter me, too. And my favorite tip is: "fruit, fruit, fruit!"
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  • My new year resolution was to incorporate lots of fruit in my diet. I now eat about 3-4 servings a day! :)
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  • I just bought a new "lunchbox"... really it's a tupperware container with dividers creating 3 different spaces for food. This helps me remember portion control and variety... one fruit, one veggie and one main dish (lately PBJs, but who doesn't love eating like a 3rd grader). It's really helped me keep myself from mindlessly eating lunch... once the container is empty, lunch is OVER!
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  • I tweeted!
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  • A healthy change I have made recently is eating healthy fats. When I started dieting I cut out ALL fats, now I make sure to get a healthy serving of nuts, nut butter, avocados and love them. This also goes with my healthy eating and feeling satisfied tip, I find that when I include healthy fats I feel satisfied longer, for example I add a tablespoon of Almond Butter to my breakfast oatmeal.
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  • What a fun giveaway!! My new healthy imrovement is that I have started to make breakfast cookies. I love the simple, real ingredients and it's super easy to make. I make it up the night before and I have a wonderful treat in the am. It also fills me up so I'm not searching for snacks in the am!
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  • Everything in moderation and portion control. I don't eat fast food except for the once a year IN-N-OUT burger (I'm from CA). I'm more mindful of what I put in my mouth and pay attention. I agree, if you don't understand the ingredients, don't buy it! (Ehem...although I don't understand most of the ingredients in Oreos, I have to admit that I have one or two here and there. Not all the time but occassionally...)
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  • I have been wanting to buy a food scale for quite sometime now. I have been eating a lot more salads and experimenting with different recipes, eg Raw, vegan etc.
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  • A healthy change I have made since becoming pregnant is sneaking more veggies into my diet. I've tried the famous green monster, and I've recently been sneaking greens into dishes like mashed potatos and chili. My husband barely notices!
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  • I love putting a fresh slices of lemon and oragne in my water bottle so that Im more likely to drink frequently throughout the day!
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  • I've recently omitted diet soda from my diet (with the exception of one Zevia a day). I've cut back my caffeine to ONE serving of coffee in the mornings. Period! It's been hard but I feel soooooooo good!
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  • I want to win a foodscale! I completely agree that adding volume to your meal in the form of greens and other filling, but low carb things, is the way to feeling full. If I have a monster salad with my dinner each night I feel like I've eaten a ton when really it's an extra 120 calories.
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  • Recently I've been trying to eat more protein and/or fiber at breakfast. I found out that it really does help! I'm satisfied better and can focus on what I'm doing rather that counting down the time thats left until lunch.
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  • I'd love a new food scale! One of my favorite food swaps is using greek yogurt instead of sour cream! I love it and never feel guilty loading it on a taco salad or baked potato! I also use it as a substitution in recipes and dips. My friends had a greek yogurt dip with their veggie tray last week and none of them even knew it was good for them! ;-)
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  • I recently omitted my high-cal (delicious!) creamer from my morning coffee and started using skim milk. I would SO love this food scale!
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  • i use applesauce and pumpkin in baking instead of oil and sugar!!
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  • My healthy change is eating breakfast! I always used to skip it, or wait awhile before eating because I was never hungry and wanted to 'save' my calories. Now I know better!
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  • O please o please pick me! I've ALWAYS wanted a food scale. A healthy change I have made is I try to eat more healthier food and less processed. I am a first grade teacher and I want to teach children about healthy choices and live by my word. March is Nutrition month. I don't want them to see me drink sodas and junk and then tell them it is bad. I could even use the scale in some of my lessons. Thanks!!! Love your blog soooo much!!
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  • I would looove that scale! A healthy change I recently made was to go from processed flavored instant oatmeal to plain rolled oats. The fluffy textures is much better, and I love to flavor it myself with banana or coconut.
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  • I started preparing breakfast a snack and lunch to bring to work with me. I work for myself so there is no break from 7-2. Before I would just grab some junk food as I was walking out the door, not eat all day and then binge when I got home.
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  • I've become a veggies and fruit kinda girl instead of a meat-n-potatoes one :) It has been AMAZING. More bang for your buck, you know what I mean? :)
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  • Recently, I started eating oatmeal for breakfast every day, it keeps me satisfied til lunch!
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  • I've made lots of substitutions ... mineral water (no soda), tea (no coffee), whole grain crackers (noprocessed snacks), tonic water & cranberry (less wine) homemade soups (no canned) ... I've added an assortment of dark, leafy greens to my daily menu, less red meat and I've tried a few new things including quinoa, chia seeds and swiss chard. I plan to continue shifting toward a MUCH healthier eating style. GREAT BLOG!
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  • GREAT giveaway! I have long wanted a food scale but never sprung for one! Thanks!
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  • i've found that by roasting veggies in advance, i've greatly increased my vegetable intake during the day, especially at lunchtime [plus it saves me money since my lunches are prepped in advance and i'm not stuck buying an overpriced soup or salad at a deli near my office].
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  • Cooking my own meals has been a huge factor in my ability to become a healthier eater. Not only am I now more aware of what's in my food, but when I eat out I'm better at knowing what types of dishes are going to be better choices as well.
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  • tweeted! [@blairwinston]
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  • I have been trying to challenge myself with new foods. Instead of relying on the same items, week after week, I aim to pick out a few new things. I'll get kiwis instead of my usual oranges, zucchini instead of eggplant, and so on. It's been a great way to incorporate new foods into my diet!
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  • My healthy eating tip is to not deprive yourself! I try to give myself what I crave, all in moderation... so that I never spend time obsessing!
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  • I've been trying to eat more fiber for breakfast like oatmeal or frosted mini-wheats
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  • i love to drink sparkling water with just a tiny bit of juice added in and maybe a squeeze of lemon or lime. it's healthy but feels so indulgent! great giveaway :)
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  • I've been switching to a lot more "real" food, like your #1 tip. I've been reading more labels and avoiding weird ingredients. I've also been slowly removing really sweet foods from my day and I've noticed I almost never crave sweets anymore (I think you mentioned the same thing happened to you).
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  • I try and check the online menu and choose a couple of healthier options before meeting friends at a restaurant. This way the decision is already made and I am not as quite tempted by others. I also ask for a doggy bag usually when I order and put away half my dish as restaurant portions are usually huge.
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  • I linked http://foodmakesfunfuel.com/2010/03/17/potato-facts-and-greens-naturally/
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  • My advice is to make conscious healthy choices and don't underestimate yourself or food. There are great tasting healthy options. Just stay disciplined and believe in your will power. I lost 40 lbs by eating healthier and taking notice of what I ate and how much of it I ate.
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  • One healthy change I've made recently is incorporating Green Monsters into my day. It keeps me full longer than normal breakfasts, and they give me a ton of energy!
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  • i'm in the process of making lots of healthy changes! i think the ones i'm most proud of are that i now have a solid morning workout habit, not using fake sugars, and eating LOTS of veggies
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  • One healthy change I've made is eating less sweets. I love dessert, so at night time I've been eating greek yogurt with cereal instead of ice cream. It VERY surprisingly meets my sweet tooth needs! :)
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  • this week I have been trying to eat whole food onl by not eating any meat. THis has made me think about what I am going to eat and as a result reminded me to choose whole foods. So far i am enjoying it!
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  • Seriously: Oatmeal. There's nothing that fills me up more than a bowl of oats; and it's soooo good for you!
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  • I LOVE this scale! My recent healthy eating tip has been to think before I reach for more food. I always have a dessert, but right when I am done I am always wanting more! I used to grab a bite of dark chocolate, but now I take 10 minutes to wait and that craving is usually gone.
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  • Ok, I have basically re-vamped my whole diet since the first of the year. I wasn't horribly bad with eating crap but I've definitely stepped out of my food box into a whole new world of healthy, organic and wholesome! And I've loved every minute of it.
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  • Great giveaway! I've cut soda out of my diet and stick to water or other sugarless beverages.
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  • I have learned to always stay conscious of what I am eating. I used to be a mindless snacker and would get down on myself for it. I have learned to listen to my stomach and not my mind and eat things that will truly make me feel good inside and out!
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  • Too cool! One thing that I have done recently is eat a wide variety of vegetables so I don't get bored. Hello asparagus, and yum to zucchini! =)
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  • I am super nerdy and love gadgets - a food scale seems so fun! My biggest tip is to stay hydrated. I drink water and tea all day. I also try to incorporate plenty of variety into my meals to avoid boredom. It's lots of fun to experiment in the kitch!
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  • i've noticed that many people save their favorite (or best) thing on their plate to enjoy last, but i've learned that if i eat it first i don't feel obligated to finish every LAST bite on my plate if i'm already stuffed.
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  • I try to include fats and proteins at each meal so that I stay fuller for longer. I also love to eat lots of veggies because they're so nutritionally dense!
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  • Tweeted: http://twitter.com/the_vegster/status/10650692813
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  • I use most of the tips listed here, but have 2 that I think are unique and have helped me immensely. The first is for salad dressing. I love creamy dressings, but know they aren't the best choice. I mix a small amount of ranch with salsa. It gives just enough creaminess to satisfy me plus there's the extra tang of the salsa. The second thing is that I try to read something "healthy living" related for at least 15 minutes every day. It helps keep my mind on my goals and gives me a little extra willpower when something less healthy tempts me.
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  • My Top 3 Satisfaction Tips 1. Drinking hot tea when I just "need something" 2. Adding xantham gum to my smoothies or yogurt bowls to make them super creamy! 3. Lots of veggies!! I love steamed broc with braggs!
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  • Have been eating alot more oatmeal and reading about all your salads. You do motivate me to eat alot healthier and stop worrying about those 10 lbs. :)
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  • I cut way back on soda and increased my water intake and went to the gym more.
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  • Hey! I completely got rid of any diet sodas or sodas in my diet! I also do not drink any sugary juices! I also completely got rid of sweeteners (like Splenda) I only drink my coffee black or sweeten it with a bit of honey or almond milk! I've never felt better!
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  • A few healthy changes that I have made... *Green tea with breakfast *Black tea with "Dessert" *For "dessert" I now have fruit with a little almond butter (instead of ice cream with chocolate sauce) *The veggies I eat in a day...the more full I am *I eat by this: "Eat Breakfast like a King, Lunch like a Prince, and Dinner like a Pauper" *I eat Greek Yogurt on a piece of almond buttered wheat bread with a dab of jelly on the top *I chew gum when I am having cravings *I put my retainer in early at night so that I won't eat just to eat. ...that may have been too much info!! haha! :)
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  • That food scale is awesome. I'd surely make great use of it in my kitchen! I love all of your tips for healthy eating and feeling satisfied. One of my favorite tips is to make a very large salad before dinner. I'll make a fat-free salad dressing from freshly squeezed orange juice mixed with pureed berries. I find that the salad greens fill me up and the fruit dressing satisfies my craving for something sweet. I wind up eating less and not feeling like I have to have dessert.
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  • I've been "bulking" up my food a lot lately-just like you were talking about! I love adding yummy sauteed or stir fried veggies to all kinds of dinners, like a smaller amount of pasta, with lots of sauteed veggies in a little olive oil, and sauce. It makes it so filling and an easy way to get in more nutrients.
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  • I think an All-Natural diet is a super healthy way to live!
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  • I add coconut oil to just about anything and everything for healthy fats!
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  • lots of veggies and eating tasty food!!:)
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  • Like you, I always have a healthy snack on hand. If hunger strikes, I'm prepared instead of searching for junk.
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  • What a smart idea. I'm terrible about eyeballing measurements!
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  • Sleep is a very important healthy tip- receiving adequate rest and making sure to nap or rest on weekends is so important.
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  • Please enter me for the food scale, too! My favorite way to stay full and healthy is through adequate hydration. Drinking lots of water (about a gallon a day) always makes me feel so much better and provides me with lots of energy!
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  • I made this change a few years ago but it makes a world of difference...eat breakfast!!
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  • I would love a food scale! I try to always remember to not rush through meals and instead take my time while eating.
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  • Green grapes are the ticket. They sure beat potato chips! And great tips. Really sensible and thoughtful. Well done!
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  • haha, COLOR in your meals- not all white like my college cafeteria preferences??? ;)
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  • I just started running! After years of reading blogs with motivational exercisers, I am becoming an exerciser. Wow!
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  • Find balance! You can put all the foods you love off limits - just try to find a way to incorporate it in moderation!
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  • i drink more water to feel fuller. most times im just thirsty and dont really need s nack.
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  • i try to eat in volume. more salads and veggies instead of more meats and such. it helps to keep me fuller and healthier too.
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  • My favorite tip is about eating food with more volume and less calories, so you will feel full. 15 chips would never fill me up. But 160 calories of carrots is A LOT of food!
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  • i've given up diet soda and (almost) given up artificial sweeteners!!
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  • I've made a bunch of healthy changes but I've added green monsters to my diet as well as flax seed whenever I can!
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  • After years of diet coke consumption, I've finally kicked the habit. I sleep better, I'm sure my dentist will be happy, and I just feel healthier.
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  • Eat vegetables with every meal of the day! Sleep is also very important. I have found that the more tired I am, the harder it can be to make healthy choices.
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  • my favorite healthy eating tip is kale chips! the best and most delicious way to eat a ton of leafy greens!
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  • Tweet Tweet!!
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  • I try to make sure I'm not getting too much fiber actually in my diet. I uncomfortable cramps until I realized my fiber was too high! That and sodium intake have been lowered lately! :) Thanks for the giveaway!
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  • Protein is my key to appetite satisfaction...whether it's greek yogurt, local, grass-fed meats, or eggs.
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  • I started making healthy changes about 4 years ago, and am so happy I did! I currently lead a vegan lifestyle and am very active- both of which leave me feeling very satisfied! :)
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  • i've always wanted a scale! One of my favorite tips is to drink one or two glasses of water before I eat a meal! It works great for me. I also like to eat whole real foods before any processed one's!
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  • Healthy change recently- adding more of a percentage of veggies at each meal. I was stuck in the 1/3 of the plate to have each- meat, starch, veg. No more!
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  • One big thing I have been doing lately is drinking WAY more water. I used to go a whole day on maybe like, 2 cups of water? NOT GOOD! Drinking water all day now makes me feel ten times better; though the increased trips to the bathroom, I could live without ;)
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  • I make it a goal to cook the majority of my meals from scratch using healthy wholesome ingredients. Real ingredients = fresher taste, less chemicals and preservatives, and more realistic portions. Even chocolate pudding is healthier when homemade.
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  • Hey girl! I just came across your site and fell in love!!! you are such a gorgeous girl and I am really inspired by your food philosophy. In the midst of my weight loss journey, I feel victim to the allure or "diet trends". I became so consumed my fat/calories and turned to highly processes low fat/sugar free products. Ever since incorporating more "real food" in to my life I feel as though I'm in the best shape of my life. Strong. Healthy. Well-nourished.. it's wonderful! My favorite healthy living tip = don't be scared of fats! I feared them for far too long but they are so crucial to a healthy body :) also -- I am a big advocate for agua! thanks so much for the giveaway! Can't wait to continue reading.
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  • I've stopped drinking coffee and sugary soda, and I have noticed less breakouts. Plus, I am drinking more water and some tea. :)
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  • I blogged about your giveaway - http://fithealthyfun.wordpress.com/2010/03/19/yoga-gear/
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  • I just started logging my food on Sparkpeople.com. I'm very active, so it helps me make sure I'm getting enough of the nutrients I need to preform at my best!!
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  • I tweeted!!
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  • I've always wanted a food scale! I carry around a Camelback water bottle all day to stay hydrated. This also keeps me "full".
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  • I drink a LOT of water (almost 3-4Liters a day). I also try my best to have atleast 5-6 servings of fruits and vegetables a day :)
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  • I think planning meals ahead of time is key. When I do, I find I am always prepared with great snacks, I eat ALOT healthier, and I never get hungry.
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  • ditching artificial sweeteners!
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  • That scale looks awesome! I use the small salad plates for all my meals. This helps me to think that I am getting more food than I really am.
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  • It's been hard, but I've recently started to listen to my body's signals (like sharp, shooting pain) that it's time to stop a workout, even if it means not being able to run in a race I've spent 3+ months training for.
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  • I've just discovered this blog and am so happy I did, as I'm just starting out on my journey of healthier eating and living. I've been making big changes in the way I think about what goes into my body lately; specifically, focusing on whole, real foods, where it comes from, avoiding processed garbage, and preparing the majority of my own meals and snacks. One thing I'm struggling with is identifying what the portion sizes of things should be, as opposed to what I'm used to visually, and having a kitchen scale would be a big help. Thanks for the chance at a great giveaway!
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  • I brush my teeth after every meal and sometimes snacks. It gives my body the signal that I am done eating. It also leaves a clean feeling in my mouth! I keep a toothbrush & toothpaste at work, and I keep Wisps in my car for emergencies.
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  • Love the food scale--I am all about the portion size. :)
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  • My newest thing is CHEW-CHEW-CHEW! I already eat a pretty good diet, but sometimes my food is gone so darn fast! So I've been trying to slow down and be mindful and one of the best ways is to remind myself that I have to chew and chew until my food is very, very broken down. Helps me eat much, much slower! And I'd like a food scale :)
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  • I just started running (today actually)! I guess it's more of jogging/walking at this point but it made me feel glorious!!
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  • I would love a food scale, portion control is my biggest problem... Like many of your readers my healthy tip is add an extra serving of veggies every day and I do like to have a pack of gum around when I think I want something sweet (although I know it has artificial sweeteners in it, it's the lesser of the two evils!) Thanks so much!
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  • I recently started eating vegetarian most days until dinner. Some days all day. I am now attempting to do vegan till dinner. But cutting out cheese and eggs is hard for me.
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  • I bring good snacks to work. If I'm munching it's usually out of boredom, so I'll eat whatever's there.
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  • These tips are awesome. Really thoughtful and practical. Well done, Anne!
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  • I try to make it to the grocery store twice a week. I live about a mile away from where fresh produce is sold and I don't have a car, so it is very tempting to eat out all the time. I find that buying fresh produce and eating veggies and fruit as mid-day snacks keeps me on track with healthy eating. I'd love to measure produce with a scale!
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  • Eat foods that you love ON TOP of a salad. That way, it takes you longer to eat the specific delicious food, as it's spread out over a bed of greens, and you'll be getting full from all the fibrous vegetables in the process! I love to do this with leftovers from last night's dinner. Anything works and it tastes great! What a fannetastic giveaway!
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  • My tips is to eat real foods and lots of veggies! I always end my meal with a salad (if my meal isn't a salad), or kale chips, it makes me feel like I am eating dessert after dinner, but it's just another way to get more greens in.
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  • My best tip is to eat tons and tons of greens! Especially kale... I probably go through 4-4 bunches a week :) Greens help me curb unhealthy cravings, and they're packed with healthy phytochemicals, vitamins, and other nutrients.
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  • One healthy change I've made is that I quit eating processed, chemical-filled cereals for breakfast, and instead I started making myself oats and/or greek yogurt with nut butters. Much more filling, and ridiculously delicious. Thanks, blogworld, for illuminating me!
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  • ive recently cut out diet soda from my diet, subbing it with seltzer water. i also make sure i have fruit/veg with every meal! it makes it soo much easier to get in all my fruit/veg servings during the day!
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  • My favorite thing that I know will keep me feeling full and satisfied is beans! Chickpeas, black beans, anything really. As a vegetarian it's also a great source of protein :)
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  • I'm happy to say that I drink water like it is going out of style. I also make sure to pack my lunch for work each day. Having something to eat on hand takes the guess work out of what to eat for lunch that is healthy!
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  • I would love to win this as I fight to lose these 10 pesky pounds. A food scale is even more effective than a regular scale:)
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  • I think one of my favorite healthy tips is to realize that not all calories are the same and to think about the nutrients that are in food, i.e. 300 calories of bagel is not the same as 300 calories of an egg and fruit.
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  • Hmm, a healthy change I've made lately? I gave up caffeine, for the most part (which is not unhealthy in moderation but unhealthy for me at the moment). It wasn't as hard as I thought.
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  • I made a lifestyle change about three years to a diet filled with fresh veggies, fruit, whole grains, clean protein, and little processed food. I just graduated from college and now work in D.C. and I had been having real sweet cravings in the late afternoon while sitting at my desk. I realized that this was happening on the days that I didn't leave my desk to eat lunch, and instead, worked right through while mindlessly eating. Recently, I decided to leave my desk, if only for a half an hour or twenty minutes, to eat my lunch mindfully and enjoy it, rather than while staring at a computer screen. It has made a huge difference in how satiated I feel, and truly quelled my sweet cravings or hunger pangs shortly after lunch.
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  • Healthy tip - don't keep "trigger foods" in the house!
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  • Drink at least 2 liters of water per day, eat smaller portions and eat between meals to keep the metabolism up are my healthy tips of the day.
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  • healthy tip- eat a BIG, protein packed and fiber filled breakfast!
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  • I switched from coffee to green tea (decaf too!) and I love waking up in the morning now craving caffeine! This food scale would be an AWESOME addition to my kitchen!
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  • Tepid lemon water throughout the day, and wait 20 minutes after eating before looking for the sweet stuff! Side note, I saw you at fitbloggin but for some reason ran out of time to introduce myself and say hi! Hopefully another DC/baltimore blogger meetup will happen soon!
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  • A healthy change I have made recently is to get more fruits and veggies into my day. I have found that by cramming more fruits and veggies into my morning green monsters I am already starting my day on the right foot. :)
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  • I would absolutely love a food scale to help me keep track of my daily eats! I have a tendency to give myself larger portions than necessary!
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  • I want a foodscale SO bad! I'm working on vegetables more & more...branching out to try new ones!
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  • When I go to a restaurant I ask for a box when my meal comes. I put half in the box and eat the rest slowly while drinking water between bites. It seems to feel me up and I have leftovers for the next day. ; }
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    • Great idea! I have been trying to focus on eating more slowly, too. It really helps me savor the food AND not overeat when given a huge portion!
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