[Forum] How Can I Change My "All or Nothing" Mentality

From Diet Blog Share: I am 25 years old, currently weighing 145 lbs at 5′6″. I have struggled with my weight for as long as I can remember. I was a chubby little girl, and developed a complex about my weight at the early age of 12 (thanks to mean girls at school). I started running in middle school and lost my “baby fat”, but started having problems again when I developed curves around 15-16 years old. Ever since I went to college, I have been constantly fluctuating between 135-152 lbs (sometimes I cover the whole range in less than 3 months). The problem is I cannot eat in moderation. I have developed such a bad relationship with food that everything is either “bad” or “good”. On “good days” I eat oatmeal for breakfast, a grilled chicken salad for lunch, a snack bar, and then steamed veggies, lean protein, and brown rice for dinner. If I break down and eat a “bad” food item, I lose my motivation completely since I have already ruined my “good” day and proceed to binge on junk food, fast food, you name it. It is usually triggered by negative emotions–stress, frustration, or when I’m feeling down. I go get bagels with cream cheese, Philly cheese steaks with french fries, cookies, and big pasta dinners. The problem with this mode of thinking is that when my “bad” days start outnumbering my “good” days, I pack on the pounds very quickly. Last week I went from 139 to 145 lbs!! I exercise regularly and know exactly how to eat healthy. So, why can’t I get rid of this “all or nothing” mentality?? I have a wedding to go to in 2 weeks and I’d like to lose 5 lbs by then, so I don’t feel miserable trying to squeeze into a cocktail dress. My long term goal is to develop a sense of moderation with eating and stay in my ideal weight range (133-136 lbs) for good. I need to lose about 10-12 pounds, starting today. Then I need to maintain it! Please offer me help/suggestions on how to avoid overeating when I’ve made a “bad” food choice and/or how I can change my “extreme” eating patterns.

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[Forum] How Can I Change My "All or Nothing" Mentality

You Asked: Same Thing For Breakfast and Lunch Every Day?

Dear Fit, For a few months now, I’ve been eating the same thing for breakfast and lunch every day. For breakfast, I eat Greek yogurt with half a cup mixed fruit and a cup of high fiber cereal. For lunch, I eat a big salad , topped with some kind of lean protein like grilled chicken, fish, or tofu. I do mix it up and eat different things for dinner. I get made fun of a lot at work for my “boring” diet, but it got me thinking, is there anything unhealthy about eating the same thing every day? I’ve just gotten into the habit, and I love that I don’t have to think about it. - Healthy or Unhealthy Hannah Greek yogurt and high fiber foods like cereal , fruit, and veggies are excellent ingredients in a healthy diet. To find out if the way you’re eating them is doing your body good, read more. Although yogurt and a salad are very healthy foods, I’d try to mix it up a little bit. Not only is variety the spice of life, but nutritionally speaking, it also allows you to get a variety of the vitamins, minerals, and nutrients you need. You don’t have to go crazy with a new food for every one of the 21 meals you’ll have in a week, but mixing it up just a little will excite your taste buds and help you obtain more of your RDI. For breakfast, go for oatmeal, nut butter on toast, or eggs . For lunch, eat your grilled chicken with steamed broccoli and a cooked whole grain such as quinoa . Or have baked tofu on a sandwich, or make some veggie and bean soup. Do a little planning on Sunday, so you won’t have to stress about it during the week.

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You Asked: Same Thing For Breakfast and Lunch Every Day?

Denny’s Sued For High Sodium Foods

We all know that many fast food chain’s menu items are high in the sodium department. Armed with this knowledge, we just avoid eating at these places. Although a New Jersey resident doesn’t think it’s right, and is taking action against one popular chain, Denny’s. Together Nick DeBenedetto and the Center for Science in the Public Interest filed a lawsuit , claiming that many of this restaurant’s meals “are dangerously high in sodium.” Just how high? To find out . The RDI of sodium per day is 2,300 milligrams , but if you’re hitting up Denny’s for lunch, a Grilled Chicken Sandwich will run you 2,070 mg, and a Double Cheeseburger has 3,880 mg - that’s just in one meal. In the mood for breakfast? A Meat Lover’s Scramble contains 3,180 mg of sodium, and a French Toast Platter has 2,000 mg. In their defense, Denny’s does offer low-sodium options on their menu such as salads, yogurt, fruit, oatmeal, and plain scrambled eggs. While it’s proven that a diet high in sodium has been linked to high blood pressure and heart problems, do you think restaurants should be forced to lower their sodium content, or is it up to the consumer to make healthy choices when it comes to his or her diet?

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Denny’s Sued For High Sodium Foods

Cookbook Review: Quick From Scratch Chicken Cookbook

The latest book from Food & Wine , Quick from Scratch Chicken Cookbook ($25), might be dedicated entirely to chicken, but it is by no means boring. We all know that chicken is a wonderful lean protein, but cooking a boneless, skinless breast can become awfully dull. This cookbook is the antidote to monotonous chicken. With lovely photos accompanying every recipe, it is easy to become inspired flipping through its pages. Many of the recipes seem healthy, but the cookbook doesn’t include any nutritional breakdown of the recipes, which is my only criticism of this book. Since chicken is such a versatile protein and can be cooked a variety of ways, the cookbook is organized around all the different cooking techniques making it easy to find recipes to try. Being summertime, I was drawn to the section devoted to grilling. I made the Tandoori chicken, and it was a hit. My girls loved it and it impresses dinner guests repeatedly. The major bonus is it’s easy. Check out the recipe when you read more. Grilled Chicken Tandoori Quick From Scratch Chicken Cookbook by Food and Wine Ingredients 1 chicken (3 to 3 1/2 pounds), cut into 8 pieces with skin removed 3 tablespoons lemon juice 1 1/2 tablespoons water 1 1/2 teaspoons salt 1/4 teaspoon ground turmeric 1/2 cup plain yogurt 2 large garlic cloves, chopped 1 tablespoon chopped fresh ginger 1 1/4 teaspoons ground coriander 3/4 teaspoon ground cumin 1/8 teaspoon cayenne 3 tablespoons cooking oil Directions Light the grill. Using a sharp knife, cut shallow incisions in the chicken pieces at about 1/2-inch intervals. In a large, glass dish or stainless-steel pan, combine the lemon juice, water, salt, and turmeric. Add the chicken pieces and turn to coat. Let the chicken pieces marinate for 5 minutes. Meanwhile, in a small bowl, combine the yogurt, garlic, ginger, coriander, cumin, and cayenne. Add to the chicken and lemon mixture; turn to coat. Let marinate for 10 minutes. Grill the chicken over moderately high heat, basting with oil, for 10 minutes. Turn and cook, basting with the remaining oil, until just done, about 10 minutes longer for the breasts, 12 for the thighs and drumsticks. Print recipe with images | without images When I make this dish for my family, I omit the cayenne pepper - my daughters’ young palates can’t tolerate the heat - the end result is still quite tasty. You can also make kabobs with this recipe using four to five chicken breasts. If you’re interested, pick up a copy of the cookbook from Amazon . Source

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Cookbook Review: Quick From Scratch Chicken Cookbook

Fast Food Salad Breakdown

Chances are, you’re doing some traveling this Summer and toting along healthy on-the-go snacks . But there’s always a chance you’ll find yourself hungry on the road with no choice but fast food. Thankfully, many fast food chains are selling surprisingly healthy salads, but beware: fat and calorie bombs also abound. Of course, you’re best off avoiding creamy salad dressing and opting for vinaigrettes: one pack of McDonald’s Newman’s Own Low-Fat Balsamic Vinaigrette has 40 calories and 3 grams of fat , while the brand’s creamy Southwest dressing has 100 calories and 6 grams of fat per packet. If you opt for the creamy kind, try cutting the portion in half. Find out which salads have the most health appeal and which ones to avoid when you read more. Food Serving Size Calories Fat (g) Saturated Fat (g) Sodium (mg) Sugar (g) Carbs (g) Protein (g) Arby’s Market Fresh Santa Fe Salad With Popcorn Chicken, No Dressing or Tortilla Strip 12.1 oz 415 17 5 806 6 37 25 *Arby’s Market Fresh Martha’s Vineyard Salad, No Dressing or Almonds 11.6 oz 273 9 4 609 17 25 22 *Burger King TenderGrill Chicken Garden Salad , No Dressing or Croutons 10.3 oz 240 9 3.5 720 3 8 33 McDonald’s Bacon Ranch With Grilled Chicken, No Dressing 11.3 oz. 260 9 4 1,010 5 12 33 *McDonald’s Caesar Salad With Grilled Chicken, No Dressing 11 oz. 220 6 3 890 5 12 30 Quiznos Flatbread Chopped Salad With Roasted Chicken Honey Mustard and Dressing 1 salad 1,070 71 13.5 1,770 15 69 37 Taco Bell Fiesta Taco Salad , No Shell 1 lb 0.8 oz 460 23 9 1,520 9 41 23 *Wendy’s Garden Sensations Mandarin Chicken , No Almonds, Noodles, or Dressing 11 oz. 180 2 0.5 630 12 16 24 Wendy’s Garden Sensations Homestyle Chicken BLT With Croutons and Dressing 14.7 oz. 780 53 14 1,740 14 42 37 * FitSugar pick

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Fast Food Salad Breakdown

5 Things to Pack in Your Beach Cooler

The long, relaxing days on the beach spent with friends and family make Summer memories that take us through the colder months. Make those beach days last by packing a cooler full of healthy items; you’ll be able to refuse a second trip to the ice cream truck, and you won’t have to head home early from a grumbling tummy. Healthy beach preparation will be a cinch when you remember to have these five things on hand. And don’t forget the sunscreen! Water : Bring a reusable water bottle or two full of cold water to prevent dehydration and headaches. Need some variety? Fill one of the bottles with refreshing unsweetened iced tea. Fruit : Toss a fruit salad in Tupperware, bring along some in-season cherries, or pack a bunch of easy-to-eat grapes. Veggies and hummus : Spoon hummus into a small container and cut up veggies, like peppers and carrots, for dipping. Cherry tomatoes are also delicious, especially in Summer. Sandwiches : Use whole wheat pita instead of bread to reduce the soggy factor, and stuff it with mayo-free fillings like veggies and sliced deli meat. Remember, you don’t want to put warm food directly in the cooler. If you want a grilled chicken sandwich, prepare the chicken the night before, let it cool, and refrigerate so it’s good to go in the morning. String cheese : Include a couple sticks of reduced-fat string cheese for a satisfying, slightly salty snack. What’s in your cooler? Source

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5 Things to Pack in Your Beach Cooler