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WAYS TO CUT DOWN ON MINDLESSLY EATING = = By using smaller plates, utensils, and glasses we often trick our mind into thinking there is more food. Also, by not combining ingredients like in a sandwich, casserole, or salad makes it look like there is more available for us to eat. Our diet should contain lot of fruits and veggies, which are low in calories but large in size compared to cookies, chips, and crackers.
 * Make It Look Like There Is A Lot of Food **

If we have to take an extra second before just popping something into our mouth or grabbing just a few more crackers most of the time, we won’t. Move the food out of arm’s reach, such as the breadbasket at the restaurant or candy dish on your desk at work. Do not linger by the food area at parties, but over on the other side of the room. Buy single-serving items or divide larger quantities into portions to help tell our mind to stop. If we know there is more, often times we do not consider ourselves full. Stay out of the kitchen so it is not handy to just go grab a snack. Keep handy convenience food out of the house and make yourself prepare wholesome meals.
 * Create A Pause **

Do not keep food on the counters, but place it in cupboards or the fridge. Use opaque containers instead of clear. Clean up the leftovers of food even before you eat dinner. Stay as far away from the kitchen/dining room area as possible as to not think about food.
 * Keep Foods Out of Sight So Not to Be Tempted **

Stay away from situations where you have a tendency to overeat such as buffets, candy stores, big dinners, outings with certain friends, and events that revolve around food. Make suggestions of other places to eat or other things to do that does not include eating.
 * Avoid Triggers to Overeat **

Have low expectations of the food and drinks and you will end up consuming less. Your aunt’s famous pie or the restaurant with the best steaks in town creates a sense that it is going to be good so you better indulge. Keep your excitement at bay and focus on other factors such as your company or the scenery.
 * Cut Down on the Hype **

Eat only while sitting down at the table so that your brain registers what is going on. Be sure to place food on plates or in bowls and never eat out of the original container (chip bag, candy dish, cracker box, etc). Take a few deep breaths in before beginning to eat or go for a brisk walk to calm your nerves if you are agitated. Never eat when you are rushed, otherwise you will gobble it down and not realize you just ate. That goes for doing other things while eating as well. Keep the TV off, books away, and attention focused.
 * Do Not Multi-Task **

It is easier to make decisions about what, when, and how much food or drink to consume when you do not have the temptation in front of you. With some practice, setting guidelines with ourselves ahead of time can make a big difference. Determine if you are going to have dessert, so you can eat your main meal accordingly. Set a limit of how many drinks you are going to have at the party. Know that if you want dessert you can not also have an appetizer. Put half of your meal at a restaurant in a to-go container right when it comes out or offer to share with a friend.
 * Plan Ahead **

= Have Less Variety = It is important to eat a well balanced diet, but make sure that there is not too much variety at every meal. If we can have a little of five or six different dishes, we will consume more than if there were only three or four dishes to take from. This goes for combining ingredients such as nut mixes, casseroles, salads, multi-colored noodles, and multi-colored candies, snacks, etc. If there is less to choose from we will be more satisfied with less.

= Listen to Your Body (What Do You Really Want?) = If you are craving something, analyze what it is about that item that attracts you so much. Sometimes you will be able to substitute food that is not so healthy with a healthier food that has the same characteristics and will satisfy the craving. Other times, allowing yourself to have what your body wants right away will prevent eating more calories in the long run. The most important things to remember is that if you tell yourself “no” the more you will want it.

= Be Aware of the Four Unhealthy Food Extremes = • Food as a reward • Food as comfort • Food as punishment • Food as guilt

These extremes create unhealthy relationships with foods. If you have unhealthy views on food it could be due to how it was introduced to you when you were growing up. It is important that we do not continue with the cycle, but correct it as quickly was we can with ourselves, friends and family.

// Source: __Mindless Eating__, Brian Wansink, PH.D. // TOOLS FOR ASSESSING IMPROVEMENTS IN AEROBIC FITNESS When participating in a consistent cardiovascular program your cardiovascular system, respiratory system, and muscles adapt to the stress they are undergoing. With time they will adapt and work more efficiently. This allows you to work harder without feeling so fatigued. To track your progress you can perform the follow exercise and keep track of your progress every 6 to 8 weeks. You can do the walk anywhere — on a trail, road, or track, inside a shopping mall or on a treadmill as long as you know how far a mile is. • Before the one mile walk check your pulse over your carotid artery. Note this number in your journal. - Place your index and third fingers on your neck to the side of your windpipe. When you feel your pulse, look at your watch and count the number of pulsations in 15 seconds. Multiply this number by 4 to get your heart rate per minute. • Walk one mile. • Take your Pulse when finished with the walk and record this as well as the time it took you to finish the mile in minutes and seconds in your journal When you repeat this again in 6-8 weeks there will be a decrease in your ending heart rate as well as the time it took you to complete the mile if your cardiovascular
 * One-Mile Walk **
 * Things you will need: ** Journal, watch, and area to walk