Tag: healthy eating

How to Eat “Cheap and Healthy”

September 6th, 2011 by Debi Silber, The Mojo Coach

Are there ways to eat cheaply and healthy? Absolutely!

1. Buy “family size” packages of chicken, turkey, fish or lean beef. At one time on a few baking trays, coat some with seasoning, others with a sauce, some with dressing and some with minimal spices. Then use in soups, salads, stir frys and sandwiches.

2. It’s cheaper (but more tempting) to buy big bags of snack foods. Invest in a few boxes of snack size baggies. When you’re NOT hungry, portion out servings according to the package and then grab one baggie when ready to snack. You’ll eat less and save more.

3. Eating at home is almost always cheaper and healthier than eating out. It’s usually easier to control your choices… and portions. Continue reading “How to Eat “Cheap and Healthy””

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Getting To the Root of Your Eating Struggles

July 12th, 2011 by Debi Silber, The Mojo Coach

There are so many reasons why we struggle with excess weight. Reasons can be anything from emotional, binge or mindless eating, to a lack of pre-planning and understanding about food choices.

While the reasons are so varied, what’s similar to them all is that they are all created by us. The way we eat, the manner in which we eat, the foods we choose and the triggers which encourage us to eat are all very telling. That’s why it’s so helpful to dig deep and understand the who, what, when, where, how and why of your eating habits as the first step to changing the habits which keep you from achieving the body and health that you want.

Ready? Try to find out which of these areas you need to focus on:

Who triggers you to eat (kids, partner, coworker)? Continue reading “Getting To the Root of Your Eating Struggles”

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Do You Have a Case of Portion Distortion?

June 7th, 2011 by Debi Silber, The Mojo Coach

Do you have a case of portion distortion? Are you supersizing and economy sizing your meals? So often, we’re lured into the idea of “getting more for your money” or getting “more bang for your buck.” The problem with this thinking occurs when we realize we’re wearing all that “value” on our bellies, butts and thighs.

Over the last 20 to 30 years, we’ve increased our daily caloric intake by over 300 calories each day. Over the course of 1 year that means we’re taking in an extra 109,500 calories more than we used to, which can mean an extra 31 pounds in a year! Just think back to years ago. Plates were smaller, portions were moderate and there weren’t nearly as many overweight people as there are today. In fact, nearly 67% of adults are considered overweight right now. Continue reading “Do You Have a Case of Portion Distortion?”

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Which Dieter Are You?

May 3rd, 2011 by Debi Silber, The Mojo Coach

While we think we can only have dysfunctional relationships with people, we can have them with food, too. See if you fit into any of these dieting profiles to identify where you are…and how you can free yourself from a lifetime of dieting.

1. The Serial Dieter – For you, dieting is a lifestyle. You’ve been watching your intake, counting calories and been consumed with your food intake for so long you couldn’t imagine life any other way. For you, food is the enemy, it can’t be trusted, it wreaks havoc on your body and your mind…it’s also an exhausting and frustrating way to live.

The solution – a great place to start is by getting in touch with your hunger versus eating due to appetite. With hunger, your body is telling you it needs to be fed as opposed to the clock, the size of the plate, the smell of something delicious or the commercial you just saw on TV. With appetite, the “need” for food is triggered by a thought, feeling or emotion and you’ll crave something specific. With hunger, you may feel dizzy, lightheaded, your stomach will rumble and just about any food will do. Continue reading “Which Dieter Are You?”

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How to Eat Healthy During Your Workday

February 8th, 2011 by Debi Silber, The Mojo Coach

Leaving the office to grab a bite for lunch or dinner? Here are just a few tips to encourage light and lean restaurant eating.

· Order an appetizer (as long as it’s a healthy one) with a salad or two healthy appetizers instead of a high fat/calorie entree.

· Start with a clear-based soup or salad versus a cream-based soup.

· Ask that the bread basked not be put down on the table. If that’s not an option, make a rule about how much you’ll have before you go, and stick to it!

· At a buffet or salad bar, load up on the vegetables and watch out for high fat toppings and mixtures.

· Portion off half of the entree and share it, or pack it up for another meal.

· Use the opportunity to enjoy what the restaurant is known for by enjoying a small portion of those foods, which are unique, interesting and symbolic of that restaurant, while avoiding ordinary foods that you can have anywhere. Continue reading “How to Eat Healthy During Your Workday”

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  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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    Debi Silber
    Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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