Archive | permanent weight loss RSS feed for this section

What is normal eating?

4 Feb

Normal eating is:

  • Being able to eat when you are hungry and continue to eat until you are satisfied.
  • Being able to choose food you like, eat it, and truly get enough of it, not just stopping to eat because you think you should.
  • Being able to use moderate constraint on your food selection in order to consume the right food, without being so restrictive that you miss out on pleasurable foods.
  • Giving yourself permission to eat because you are happy, sad or bored, or just because it feels good.
  • Normal eating consists of three meals a day or it can mean choosing to snack in between.
  • It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful when they are fresh.
  • Is overeating at times, feeling stuffed and uncomfortable.
  • It also means under eating at times and wishing you had more.
  • Trusting your body to make up for eating mistakes.

In short, normal eating is flexible. It varies in response to your emotions, your schedule, your hunger and your proximity to

There are times however, when food is employed as a means to deal with stress, sadness and or boredom. Learning to eat mindfully can help foster a sense of balance in regard to food consumption, and therefore help us to develop a healthy relationship with food.

Road to Permanent Weight Loss It’s a lifestyle, not a temporary diet.

10 Jan

Here are 10 recommendations by Connie Crawley, our Nutrition Specialist at the Extension Service, to achieve and maintain a healthy weight in 2015.

1. Eat a nutritious breakfast every day. You will be less likely to feel hungry later in the day.

2. Drink mainly water and 2-3 cups of non-fat or low fat cow’s milk or soy milk fortified with calcium each day. Cut the sweet drinks. Milk makes you feel fuller when you eat less food.

3. Have 1 cup of cooked, low calorie green or yellow vegetable at both lunch and supper. If you eat them raw, you can go up to 2 cups.

4. Bake, roast, grill, broil or microwave your food instead of frying. Each tablespoon of fat saved is 100 calories less you will consume.

5. Mainly eat whole grains and whole wheat bread. One portion is the size of a deck of cards. Try different whole grains like quinoa, amaranth, bulgur, whole wheat couscous and millet. They are great mixed with beans or nuts.

6. Eat fruit for dessert. A typical dessert has 300-600 calories or more. That equals about 3-6 pieces of fruit. Could you eat that much fruit?

7. Make portions of meat, chicken or fish no larger than a deck of cards. Fill up on vegetables and fruit instead.

8. Eat more meals prepared at home. Take your lunch to work as often as possible. Look for quick healthy recipes to prepare at home instead of buyingimages[4] take-out and convenience foods. Prepare and freeze meals ahead to reheat on busy days.


9. Get a total of 30-60 minutes of physical activity daily. It can be broken up into 10-minute segments. For weight loss, you may need to do closer to 60 minutes than 30 minutes.

10. Eat off a 9-inch plate. This is typically a salad plate in a place setting. Switch to this size and you automatically cut 200-300 calories without even trying.

If you adopt one or more of these recommendations each month, you will be a different person at the end of the year.

I have been following these steps for the last six years, and I have maintain the same way all these years! You need to give it a try!