As a "newer" hooper who has been pairing the activity with eating right and actually benefiting, I can tell you that the most important thing about one's eating habits is to eat everything in moderation. It's not smart to deprive yourself of any foods. If you do, you will want it so much more. Think about enjoying these foods occasionally but eating less. You'll find that your life will be a lot happier if you let yourself have a cookie, for example, but only one. Have a sweet tooth? Eat one dove chocolate square. It's rich so it will be enough and help you to practice a bit of self control. Chocolate is good for your heart, but start eating it by the handful and obviously you won't see a difference in how you feel. There are ways for us to "trick" ourselves into thinking we are eating a lot, when we are only eating a little and still feel full. I never really understood this myself until I lost my appetite last year for personal reasons and was too smart to starve myself, although partly the desire was there since I can't remember ever losing my appetite in all 29 years of my existence. :) I decided to use the experience to form some new "good" habits in my life since I hadn't been able to stick with many in the last 5 years.
During my trip to the grocery store at this time, I decided to only buy fresh fruits and vegetables (buy your favorites and you won't be let down), grains (flavored oatmeal is good, whole wheat thin breads, healthy wraps....spinach are my favorite, etc.) These are your good fats, you'll need them because you won't be buying chips, cookies, and ice cream. Just by avoiding packaged foods, especially chips, cookies, and snacks you'll find in a box, bag, etc., you can lower your carb intake by a significant amount. Try substituting sandwiches for homemade croutons on a salad. (Waste not, want not: What a great way to use bread that's not so fresh anymore! One can forget how easy it is to make croutons....see recipes section.) I would think about a sandwich that I wanted and then make it into a salad. I make my own dressings a lot with olive oil and vinegars, but also use fat free ranch as a base for a many dressings but will add items for flavor. For example, a touch of horseradish for heat, relish for zing, or dijon mustard, and a little water to thin it out a bit (this just makes it easier to mix, pour, and allows you to intake less and cause less waste).
Being creative with healthy foods is a great way to live and learn to train yourself to eat healthier without a scale or measuring cup. Remember, just because it's healthier doesn't mean it has to be unsavory. Because you're eating smaller portions, you can have something your really like but just watch that you are being honest with the portions. And like I mentioned above, for some it's important to "trick" yourself into thinking you're getting a lot more so your stomach and mind can be on the same page on how much you will be taking in.
I like adding dried cranberries or raisins to an apples & cinnamon oatmeal packet or fresh diced apple before cooking. It adds texture and flavor, but not too many calories.
1) Enjoy 5 small meals a day
~You don't have to be extremely strict about this, but as a rule, eating more small meals a day will help you to feel like you're never starving and you're never full. And eating less will allow you to cut as little out of your diet as possible. It will keep your metabolism going strong throughout the day and you will even feel energetic enough to want to be active...I'm speaking by experience...I was never the kind of person who wanted to be active...ever! For some, it may be better to take it step by step, over time, lowering the portion size. Your dinner size portion can be a little bigger than the rest, and one other meal, either before your dinner or after, should be a bit smaller than the rest.
2) Cut everything in half before plating.
~I will always eat what's on my plate...I was heavily and repeatedly instructed as a young child to do just that very thing and so I have to trick myself into thinking there is no more food. Think about the amount of food you normally consume during a meal, then literally, cut it in half. If you don't have anyone to share it with you, put it away and eat later on. This small trick will really help you to shrink your stomach by fooling it into thinking it's full.
3) Use smaller plates and bowls to serve food.
~The only time I don't always is when I'm having an early evening meal, but even then if you're eating alone, it's the smartest thing to do. This way, even if you take a little bit more, you are still eating less than normal.
4) Pair your food item with a small healthy snack.
~After cutting your food in half, pair with a small healthy snack no larger than the palm of your hand, such as a small container of favorite low fat yogurt, baby carrots, a small apple, celery sticks with a tbsp peanut butter or fat free ranch if you just can't stomach it alone.
5) Enjoy good fats in moderation.
~As mentioned above, try to remember when grocery shopping that your body needs good fats, for example, avacados, nuts, olive oil, peanut butter, most fish, oatmeal, granola, sesame tahini (sesame paste..used later in recipes), eggs, pumpkin, etc. Add these items in moderation, and don't over do it of course, but these items can be consumed instead of foods like box cookies, chips, crackers, pastas, french fries, fast food, deep fried foods, etc. I would always try to see if I could do without those types of foods first and then creatively incorporate them sporadically back into my meals.
6) Incorporate dance music into your day.
~Make yourself listen to whatever music makes you want to get up and go. This will make you more inclined to want to dance, move around, or perhaps hula hoop if you have one....if not, get one from The Hip Fit on facebook now!
*The music always really helps me to feel motivated, whether I'm trying to quickly get ready, cleaning the house, or if I'm working and want to move fast.
You will feel a difference a week after you start eating 5 small meals! You will notice you are more energetic, and never full or hungry. For some, this may be harder if you work in an office, etc. but it will pay off if you get your small meals ready the night before. You will also see that by adding 5 minute intervals of hooping to your day here and there when stressed, upset, sad, or any other emotion, that you'll find yourself with increased energy and pep!
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