A sweet treat you should eat

Did you know that eating more fruit in the morning helps prevent craving sweets in the afternoon and evening? Try it--it works! And don't miss berry season. The fountain of youth (or the closest thing to it) is in those delicious berries!

Plan, Man

I’ve noticed over the years that the healthiest eaters aren’t the ones with the best knowledge, motivation or intentions, but the ones with the best preparation.

An eating plan makes all the difference in our busy lives. In fact, the healthiest eaters are often the people who make a food plan in advance and then are too busy not to stick to it!

Try this and I bet you’ll eat healthier and lose weight the next few days: Write down exactly what you plan to eat for meals and snacks the next 3 days. Think about where you'll be for meals and whether you need to bring something with you. Now plan when you will get to the store and prepare these foods. Schedule this time in your calendar and make it sacred, like an important appointment. Do this now and see what a difference a plan makes!

Blossoming (taste) buds

Did you know that your taste buds grow more sensitive to subtle flavors when you cut back on salt, sugar and fat? It takes a couple of weeks, but if you stop eating over-flavored foods you will start to notice that previously bland foods taste wonderful. For example, brown rice (sans soy sauce) and air-popped popcorn (no butter or salt) will start to have a nutty flavor. Carrots, peas and corn will taste deliciously sweet, and a baked yam will be guilt-free heaven! Believe it or not, you will start to prefer your foods au natural because their flavors are more complex and interesting than the tastes of added salt, sugar and fat. Of course, healthier foods will taste bland until your taste buds adjust, but it’s worth it! Invest two weeks to start really enjoying healthy flavors again.

Mush burgers

Have you tried portobello mushrooms lately? They're delicious, meaty, filling and only 20 calories for a mushroom the size of a large hamburger! I put them on my list of greatest foods because they are so easy, convenient, healthy and low-calorie. You can eat them like a burger, on skewers with other veggies, stir fried or however you like. They cook best with a coating of balsamic vinegar and a light spray of canola oil. You can grill them, broil them or even put them on your George Foreman Grill. You are all better cooks than I am, so let me know what other recipes you come up with!

Got crab?

If you are getting bored of eating chicken and fish all the time, then consider fresh crab. As long as you skip the butter sauce, it's the perfect nutritious, low-calorie, fat-free protein and it's fun to eat. If you get the whole crab and dig out the meat yourself, your meal will also serve as your entertainment and keep you from eating too fast. If you don't mind getting a little messy, it's the perfect fun and interactive meal.

Sit up and...

Are you slouching right now? Well, stop it!

Sitting up nice and straight will not only make you look ten pounds thinner, but will also burn extra calories by engaging your abdominal and back muscles. Think of sitting up straighter every time you hear a phone ring or stop at a red light. These constant reminders will help you turn good posture into a habit, so that you'll have it all day long.

...and if I don't already sound enough like your mother, "Eat your vegetables!"

Plan to be Lazy

Do you ever get home for the evening and feel too tired to cook? Ever forget to plan ahead and have to come up with a meal at the last minute? Of course you do! Domino’s pizza and McDonalds count on it.

These situations won’t ruin your diet if you keep some of these healthy, easy, “emergency” foods in your house at all times:

KEEP THESE IN THE FREEZER
Frozen veggies (to stir-fry or add to canned soups)
Skillet Sensations or other similar frozen stir-fry
Frozen chicken breasts, turkey, or fish filets
Veggie burgers
Egg Beaters (to make omelets with veggies)
Frozen ostrich burgers (as tasty as beef, but much healthier)
Frozen fruit (to add to yogurt, oatmeal)
Healthy frozen ravioli (e.g. Whole Foods has some filled with veggies or chicken instead of cheese and you can add more of your own frozen veggies to the sauce)

NON-PERISHABLES FOR THE CUPBOARD
Water-packed tuna or salmon
Rolled oats
Fantastic Foods Chili Mix + canned beans + canned tomatoes
Low-fat, Low-sodium raman noodles (add extra water and your own frozen veggies)
Low-sodium broth-based soups (Health Valley and Pritikin are two good choices)
Low-sodium broth (throw in your own protein and veggies)
Popcorn kernels (for air-popping)

TRY TO ALWAYS KEEP THESE IN YOUR FRIDGE
Non-fat cottage cheese
Non-fat yogurt
Bagged lettuce
Baby carrots or sugar snap peas
Low-fat string cheese
Hard-boiled eggs

Having a stash of health “Emergency Foods” makes all the difference when you are busy or tired, so keep this list handy. Print it out and take it with you grocery shopping.