"Weighs" to Reduce Points at Traditonal Meals

Smaller portions (Use smaller plate or small fork)

Prepare mentally (Rehearse in your mind)

Reduce points (Lighten up recipes)

Investigate choices (Ask yourself, is it worth the Points?)

Note body signals (Eat only till satisfied)

Green Diamonds (Fill half of your plate with Filling Foods)

Eating Out Tips

Great tips were shared in my meetings a couple weeks ago of how to eat out and enjoy, yet stay on program.

-Have something light to eat (fruit, vegetable, ff yogurt, ff milk) before going out to avoid being famished.
-Drink water before and during your meal (helps to slow eating down).
-Be assertive with waitstaff how you would like your food prepared or what substitutions you want.
-Ask for foods to be "dry grilled" (no butter , margarine, or oil).
-Package half your entree to go as soon as it comes to the table.
-Share an entree with someone.
-Refuse the bread on the table.

Remember... "Small portions today, small jean sizes tomorrow!"

Be a Successful Exerciser

*Do 3+ different activities per week to avoid boredom and work different muscle groups.

*Fit workouts into your life in small doses.

*Use free weights. Strength training makes you look and feel better, plus slows down loss of lean muscle mass in years to come.

*Increase intensity to get "more bang for the buck;" more calories burned in less time.


"You will never FIND time for anything, if you want time you must MAKE it."
-Charles Baxton