TRICKS TO EAT LESS

#1 Enjoy every bite

#2 Use smaller plates/ cups

#3 Eat at regular times

#4 Chew your food well (at least 25 times)

#5 Fill half of your plate with veggies

#6 Have a glass of water before each meal and drink plenty of water throughout the day

#7 Eat 5-7 small meals a day

#8 Brush your teeth after a meal

#9 Chew a gum

#10 Pre-portion your foods

#11 If you can't resist it, don't keep it around

#12 Keep a food journal and be honest with yourself

#13 Have lean protein at each meal

#14 Consume healthy fats

#15 Snack

#16 If you are the kind of person who eats when he cooks, cook in bulk once or twice a week

#17 Eat breakfast

#18 Don't eat from the package

#19 Don't eat in front of the tv/ computer/ book etc

#20 Eat with a fork, not spoon

#21 Stop before you are stuffed

#22 Eat, don't multitask

#23 Workout daily, it suppresses appetite

#24 Stay busy

#25 Avoid sweets and sugar in general. It makes you hungrier.

#26 Food porn is legal

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My PM snack: "fried" sardines!

First of all, I'm not sponsored by Philips, my mom just bought this machine and I think is phenomenal. In the Philips Air Fryer you can practically "fry" anything and even bake bread, pizza, desserts, fruits, veggies etc. French fries taste divine, yesterday I "fried" chicken legs with absolutely no oil and they were so delicious. If healthy eating is your prerogative, this appliance is a must in your kitchen. Plus, you can take it with you when traveling and bake your food in the hotel room.. isn't that awesome?!

I have the Tefal Actifry at home which is also awesome but since it stirs the food around, you can't "fry" breaded foods or bigger pieces of food like chicken legs etc. The Philips Air Fryer, on the other hand, doesn't stir the food but the hot air blows around the container so you can get perfect breaded fish or chicken in barely 20 minutes or less (depends on the size of the food). 

Today I made myself "fried" sardines in just 10 minutes. They turned out perfect, crunchy on the outside and juicy inside. Sardines are packed with protein and healthy fatty acids (Omega 3). 3.25 ounces (about 100g) contain over 50% of the daily value for these important nutrients. Sardines are an excellent source of vitamin B12, ranking as one of the World's Healthiest Food most concentrated in this nutrient. Vitamin B12 promotes cardiovascular well-being since it is intricately tied to keeping levels of homocysteine in balance; homocysteine can damage artery walls, with elevated levels being a risk factor for atherosclerosis. Sardiones are also very rich in Vit D which plays an essential role in bone health since it helps to increase the absorption of calcium. For many years, researchers have known that vitamin D, in the form of calcitriol, participates in the regulation of cell activity. Because cell cycles play such a key role in the development of cancer, optimal vitamin D intake may turn out to play an important role in the prevention of various types of cancer.

#healthyfood #mealprep #protein #frenchfries

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