The Kitchen Makeover
Portion control is important, and you can start by using a nine-inch plate to control your intake. For example, on a nine-inch plate, 50% of the plate should be taken up by vegetables and fruits, 25% by protein, and 25% by starches. Medifast meal replacements do this work for you, but knowing these rules will be important for when you transition. Here are some other tips for controlling your portions:
Put away your large plates and bowls and replace them with nine-inch plates and cup-sized bowls. Use only small forks and spoons.
Use a food scale and measuring cups to regulate portion size.
Put the proper amount of food onto your plate in the kitchen and then leave the kitchen and sit in the dining room. Don’t place serving dishes on the table that may tempt you to take a second helping.
Consider painting your kitchen blue and using blue plates and placements. The color blue is known to decrease appetite, while yellow and red increase it.
Keep the lights on. Studies show that we tend to eat less in bright light.
And here’s a kitchen checklist to make sure that you have the essentials:
Small cups and bowls
Seven- to nine-inch dinner plates
Teaspoons and salad forks
Blue placemats and plates
Refrigerator and Cupboard Makeover
Make it easy to avoid high-calorie, high-fat meals and snacks by getting rid of the following:
Whole-fat dairy products (whole milk, cheese, yogurt, cottage cheese, butter, and mayonnaise)
Processed deli meats
Fattening salad dressings
White bread, pasta, rice, and flour
And before you reach for a handful of Oreos, do not use this exercise as a last chance to eat all of your unhealthy food. Instead, give foods away to your neighbor or food bank. Once you get to your healthy weight, you can have an occasional Oreo if you want it.
Now, restock your fridge and cupboards with these:
Medifast meals and snacks
Fat-free or low-fat dairy products (skim milk, low-fat yogurt, low-fat cheeses)
Lean proteins (skinless chicken, turkey breast, fish)
Whole-grain bread and pasta, brown rice
Fresh fruits and vegetables
Olive oil, vinegar, spray-type salad dressings
Herbs and spices
If other members of your household are not working to achieve Optimal Health, you may need to claim a cupboard for yourself. Better yet, challenge them to put an end to their unhealthy eating habits!
Replace high-calorie foods like peanuts and chips with fresh green vegetables and fruits (if your eating plan permits fruit; check with your Health Coach to be sure). Here are some great low-calorie snacks:
Asparagus (1/2 cup = 18 cal, 3 carbs)
Broccoli (1 cup = 44 cal, 8 carbs)
Sugar-free Jello (1 snack cup = 10 cal, 0 carbs)
Cauliflower (2 oz = 12 cal, 2 carbs)
Celery (1 stalk = 6 cal, 1 carb)
Dill pickle (1 = 4 cal, 1 carb)
Radishes (1 oz = 8 cal, 2 carbs)
Spinach (1 cup = 6 cal, 1 carb)
Bouillon (1 cup = 10 cal, 1 carb)
Cucumber (1 cup = 15 cal, 3 carbs)
Lettuce (1 cup = 2 cal, 0 carbs)
Spinach (1 cup = 6 cal, 1 carb)
And remember: before you grab something to eat, make sure you’re actually hungry and not just thirsty. Around 30 percent of the time, thirst is disguised as hunger, so try drinking a big glass of water and waiting 10 minutes. You may not need that snack after all!
Studies show that sleep is key—not just to our overall health, but to our ability to lose and maintain weight. That’s why it’s so important to get at least seven hours of sleep every night (eight for men). Design your bedroom for relaxation by using relaxing scents and light and calming colors like peach, yellow, or lavender. Stay away from late-night TV, and read a motivational book instead, or write out your affirmations in your journal. Get rid of clutter in your bedroom and closets, and take any clothes that are too big for you to a consignment shop—and never look back!
Your New Home
We covered a lot of changes today. Do your best to complete as much of the makeover as you can today. Suggestions like repainting your kitchen take more time, but they make a big difference. You may also find it helpful to print this lesson out and hang a copy of it somewhere prominent for reference later.
information gathered through Dr A’s Habits of Health