Basix Wellness

An interactive website to help with diet, nutrition, fitness, and wellness support.

An interactive website to help with diet, nutrition, fitness, and wellness support.

An interactive website to help with diet, nutrition, fitness, and wellness support.

Easy Wins

Win-Win Situations

It's All About Energy In & Energy Out. Don't get overly concerned with counting every fat gram or every gram of carbohydrate. Make good food choices most of the time, pay attention to portion size, and learn to estimate the amount of energy you take in and expend.

Make It a Double. Water, that is. Some studies have shown that when you think you are hungry you are actually thirsty because dehydration causes you to be fatigued. It is easy to eat to alleviate the feeling of fatigue rather than drinking water. Our bodies are 55-75% water depending on muscle mass, age, and gender. By the time you feel thirsty you are already dehydrated. Plus, drinking water before a meal can make you feel fuller, so you'll eat less. Bottoms up!

More Fiber, Please! Fiber-rich foods are filling so you feel full and stay satisfied longer. Plus, they are great for your heart and digestive system. Get more fiber by eating fruits, vegetables, beans, nuts, and whole grains such as oatmeal, brown rice and whole grain bread.

Eat a Lot! No, not huge amounts--a lot of meals. Eating five or six small, frequent meals can prevent you from becoming too hungry. This, in turn, will help keep your blood sugar levels more constant and provide sustained energy.

Honor Your Hunger. Change your attitude toward food and dieting - reconnect with your body. Eat to fuel your body with the best nutrients possible. Starving yourself or skipping meals are not smart ways to lose pounds and, taken to the extreme, it can actually kill you. Your body cannot tell the difference between when you are on a diet and starvation. In both cases, the body--smart machine that it is--hangs on to every calorie to make sure it will survive, preventing you from losing weight easily and permanently.

Food as Fuel. Instead of focusing on 'forbidden foods' concentrate on eating what your body needs for health and energy. Keep track of how many servings of fruit, veggies, and water you get throughout the day. If you're only at one fruit and one veggie, when you hit that 4:00pm snack time - you know what your body needs!

Don't Drink Your Calories. Extra calories from drinks are just that--extra. Studies show that people who drink high-calorie drinks such as soda, smoothies, and specialty coffee drinks consume more calories overall than people who don't. Consider this--if you drink a 16-ounce bottle of soda at 200 calories and a 16-ounce vanilla latte at 250 calories, you've drunk more than 20% of your energy for a whole day (based on 2000 calories a day). And you've gotten practically no nutrition. Consider that you could have consumed the same energy in an entire breakfast: 2 boiled eggs, 2 pieces of whole wheat toast with 2 teaspoons of margarine, and half of a cantaloupe.

Portion Distortion. Be conscience of your portion sizes. A regular fast food hamburger and small fries provides 490 calories. A quarter-pound burger and extra-sized fries adds up to 1040 calories. If you need 2,000 calories, the super sized meal provides 52% of your energy needs - at just one meal! Consuming half your daily energy needs in one sitting will leave you unsatisfied for the remainder of the day.

Snack Attack.Take time on the weekend to prepare grab bags of healthy snacks for the week. For novelty, use brown paper bags, so that it's a surprise what you grab each day. Some examples are:

The End of the Line. Set a cut-off time for food in the evening. A calorie is a calorie no matter when you eat it, but eating late at night usually involves overeating and unwise food choices. Aim for two to three hours before your bedtime as your initial cut-off point. Experiment to see what works.

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