Basic trips and tricks to living a healthier life-style

Nutrition

Drink a full glass of water 10 minutes before eatingTry and eat foods in the most natural state as possible.

(Salt, which is in almost everything targets a craving for sweets)

Brush your teeth immediately after eating Eat smaller meal more consistently (Ideally 5-6 meals a

day)If you get bored, do something that involves momentum (throw the ball for your dog, go for a walk, or run errands)

If you’re not in a position to move around, put a non-preserved food in front of you with very little sugar (apples, celery, carrots etc.) fruits such as bananas, strawberries, or peaches that are high in sugar have a tendency to not “fill you up” and make you want to eat more

Suppressants for cravings

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Guide to eating healthy when eating out

Good

• Grilled• Blackened• Fresh• Light• Sautéed• Baked• Broiled • Steamed • Roasted

Bad

• Crispy• Fried• Battered• Creamy• Buttery• Cheesy• Thick• Breaded• Smothered• Glazed

The ingredients are from most to least predominant

Check the serving size to see exactly how much you are eating.

Avoid foods high in trans fat, sugar and sodium Stick with short ingredients, if you can’t

pronounce the ingredient or you don’t recognize the ingredient, put it back on the shelf.

Any ingredient ending in “ose” or “ol” are hidden sugars

What to know about reading a label

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Bosley E. How to Satisfy your cravings healthily. CNN. Website: http://www.cnn.com/2008/HEALTH/diet.fitness/09/17/cl.cravings.eating/index.html?iref=mpstoryview. Published: December 9, 2008. Accessed: May 2, 2015.

FDA. How to Understand and Use the Nutrition Facts Label. U.S. Food and Drug Administration. Website: http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm. Accessed: May 2, 2015.

Fries WC. 13 ways to fight sugar cravings. Web MD. Website: http://www.webmd.com/diet/13-ways-to-fight-sugar-cravings. Published: June 22, 2011. Accessed: May 1, 2015

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