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Top 10 to Get the Most from Your Meals
Too often, busy schedules pose a barrier to
healthy eating. But, with a
little planning and not much time or effort, you could make all of your
meals
healthy ones.
Go Easy
 Choose easy
recipes that don't require lots of pans and complicated preparation
such as spaghetti, marinated pork, chops and barbequed beef. Find at least seven
you'd like to prepare.
 
Set a Beautiful Table
Choose one or two places in the home at which to eat. Make
each meal a special occasion. Only eat at these places, and never eat
while standing.
 Don't Play that Funky
Music
 Don't ever eat a meal to toe-tapping tunes. Researchers
have found that diners who listen to classical music take three bites a minute
versus five bites a minute for rock music. They also enjoy their meal more
thoroughly, and feel more satisfied.
 No TV
To be truly enjoyed, eating requires full attention. Turn
off the TV, and put away that reading.
Chew Away Tension
 Relax your facial muscles, and satisfy your chewing urges by
chewing slowly. It takes fifteen minutes for your brain to communicate to
your stomach that it's full.
  Small Is Smart
Choosing to eat meals on smaller plates can fool the eye, which
relates to tricking the brain into thinking that it's devoured a plateful.
 Add Flavor, Not Calories
 Discover flavored vinegars to add flavor without the
calories.
Use a tablespoon of vinegar to thin down, and extend your favorite dressings.
Add salsa to just about any food. It perks up the taste
buds with little or no fat. Dip vegetables in it, spoon it over scrambled
eggs, baked potatoes, and add it to salads.
Keep olive oil in a spritzer bottle and add it to salads,
vegetables, and even popcorn.
 Say It with Soy
Soy is packed with powerful antioxidants that interfere with
free radical damage. This is the basis for how fast we age. Soy is
another reason to turn to a more vegetarian-based diet. Unlike animal
proteins, soy beans don't spew scads of damaging free radicals through your body
to age your cells. Soy also prevents heart disease and
diabetes. Japanese, who eat the most soybean in the world (thirty times more than
Americans) live longer than anyone. Soy is also reported to cut
breast
cancer rates and to lower blood cholesterol.
 Enjoy your fruits (or vegetables)
 Complete your meal by steaming some fresh vegetables or tossing
a quick salad. Grab some vegetables and chicken for a quick stir-fry. Buying
pre-cut and pre-cooked ingredients will save you prep time. You also can add
canned water chestnuts, straw mushrooms, and other Chinese vegetables available
at most grocery stores.
Herbs and spices can add flavor and excitement to the
simplest meals. Buy and store cilantro, rosemary, thyme, cayenne pepper, ginger,
and any other favorites that add zest and zing
 Satisfy Your Sweet Tooth
When you desire something sweet, don't grab that candy bar.
Try a natural sweet like grapes, blueberries, or strawberries.
When fruit just won't do, go for a jelly bean. At only six
calories each, these fat-free sweets are one of the modeling world's favorite
snacks.
Don't let lack of time or energy deprive you of nutritious meals.
Remember, you are what you eat!
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