It’s the Little Things that Count:Quick & Easy Ways to Cut Calories and

Make Smarter Choices

Presented by:

Cindy Mann, HHC

Brought to you by:

Objectives

Baby steps = Big Rewards

Topics

• Let’s talk calories

• Mindful eating

• Substitutions at each meal

• Restaurant tips

• Know what can derail you

• Make a plan

Small Changes Add Up

Basics of calorie counting: To lose weight, you must burn more calories than you take in.

1.How many calories do you need?

2.How will you track them?

Small Changes Add Up

There’s an App for that!• Calorie Tracker• Lose It• 40-30-30• My Fitness Pal• Calorie Counter

• SparkPeople.net

Practice “Mindful” Eating

Practice Mindful Eating

Let’s try it!

Breakfast

• Switch out white bread for fiber filled whole wheat bread, and add some strawberry jam or almond butter

• Craving a bagel? Only eat half, share the other half with a coworker or family member

• Try your coffee without all the cream and sugar, or just go with an espresso!

• Eat your cereal, granola, or yogurt in a smaller bowl• Have you tried Greek yogurt?• Substitute egg whites for whole eggs

Source: Women’s Health Magazine

Lunch• Leave the cheese out of your sandwich, add in lots of veggies• Slather your bread with mustard rather than mayo and save 80

calories per tablespoon. • Pass up croutons at the salad bar. (If out to eat, say hold the

croutons. If they aren’t even on your plate you won’t be tempted)• Measure out your dressing, you may not need as much as you

think you do! Or do the “dip and bite.”• Take your iced tea unsweetened. • Go for veggie-topped thin crust pizza.• Stuff chicken salad into a whole-wheat pita instead of between

slices of multigrain bread. • Go for broth-based soups rather than anything cream based. • Go bunless—shed your hamburger roll. • In the mood for a quesadilla? Make it with two 6-inch corn, not flour, tortillas.

Source: Women’s Health Magazine

Snack

• Drink sparkling water instead of soda. • Move your stash of Hershey's Kisses at least 6 feet away

from your desk—you'll dip in half as often. • Drain the heavy syrup from your can of fruit cocktail and then

rinse the fruit with water before digging in. • Have 1/2 cup of fresh grapes instead of that little snack box

of raisins. • Lay off the Lay's Classic potato chips and have a handful of

Rold Gold pretzels. • Munch on a bag of Orville Redenbacher's Smart Pop Kettle

Korn, not Movie Theater Butter.

Source: Women’s Health Magazine

Happy Hour• Nurse a single glass of wine instead of downing 2 beers. • Ask for your cocktail in a highball glass. Bartenders pour an

average of 20 percent less liquid into taller tumblers, so you'll swig less per round.

• Drizzle extra hot sauce, not blue cheese or ranch dressing, on your wings.

• Ordering a cocktail? Make it on the rocks instead of frozen. Slushy fruit drinks tend to be made with bottled mixers that contain added sugar and syrups.

• Blending your own? Have a daiquiri, not a piña colada. • Sip a glass of water between drinks—pacing yourself can

help you cut back by a glass or more. • Dip your nachos in salsa rather than guacamole.

Source: Women’s Health magazine

Dinner• Substitute nonfat Greek yogurt for a serving of sour cream. • Use chicken broth (low-sodium is best) instead of oil to sauté meat

and veggies. • Making homemade mac 'n cheese? Cut 2 tablespoons of butter

from the recipe. • Replace the oil or butter in cakes with Sunsweet Lighter Bake

prune-and-apple mixture or any brand of unsweetened applesauce.

• Next time you make meatballs, meatloaf, or burgers, go half-and-half with ground beef and turkey.

• When preparing packaged foods that call for butter or oil, like rice and stuffing, use a broth instead.

• Swap low-fat cottage cheese for whole-milk ricotta when you make lasagna or stuffed shells.

Source: Women’s Health Magazine

Dessert• Stop eating when you hit the crust. The edges and bottoms of

baked goods are especially caloric because they absorb the butter used to grease the pan.

• Fill your bowl with sorbet instead of ice cream—you can have an extra 1/2 cup of the former and still slash calories.

• Next time a cocoa craving hits, ditch the dish of chocolate ice cream (about 3/4 cup) for a Fudgsicle.

• Have sugar-free Jell-O instead of pudding. Better your nighttime treat jiggle than your thighs.

• Go ahead and have that piece of birthday cake—just scrape off the chocolate frosting first.

• Eat 5 meringue cookies instead of 2 chocolate chip ones. • Pass on the à la mode and savor that brownie au naturel. • Can the cone. Have your ice cream in a bowl. • Top your dessert with 1/2 cup of fresh berries

instead of 2 tablespoons of chocolate syrup.

Source: Women’s Health Magazine

When Out to Eat

– Choosing A Restaurant– The Bread Basket– Nutrition Information– Beware of Buzz Words– Be the First to Order– Make Special Requests– Practice Portion Control– Drinks

Parties/Social Gatherings

• Make a plan before you get to the party• Help yourself to the healthy hors d’oeuvres first • Don’t chat within reach of the food table• Live healthy the day of the party/event

• (exercise, drink plenty of water, have a healthy snack before, etc)

• Recruit a “buddy” to keep you honest and accountable• Find just one dessert you REALLY want and let yourself try it, but

practice portion control. Avoid taking a tasting tour of the dessert table!

• If possible, try to stop eating by 7PM to give your body time to burn off those calories before bed.

Know what can derail you

Know what can derail you

• Kids, spouse, friends, family• Getting home too late• Not having a plan• Tired• Thinking healthy food is boring• Wanting to treat yourself• Girl Scout Cookie time• Happy Hour• Valentine’s Day• Late night snacking

Know what can derail you…

• Kids, spouse, friends, family• Getting home too late• Not having a plan• Tired• Thinking healthy food is boring• Wanting to treat yourself• Girl Scout Cookie time• Happy Hour• Valentine’s Day• Late night snacking

And have a plan of attack!

YOUR Plan

1. Pick your first baby step

2. Write your goal

3. Decide on your reward

4. Repeat each week with a new step

Additional Support:Wellness Coaching

A free and confidential benefit to help you achieve your personal wellness goal

Support & Accountability, a Coach can help you:1. identify an appropriate wellness goal2. create an action plan3. give you expert guidance

Consultation & Resources, examples include:• Nutrition strategies to lose weight• Guidance on beginning a fitness program• Tips for reducing your stress• Help in understanding your health

1-877-252-8550

Thank You

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