 Essential tools
I have several items that I find essential to maintaining a healthy lifestyle. Some of them make my life a lot simpler and I attribute a huge percentage of my success to using them faithfully.
Digital food scale
I still weigh my food and keep my scale accessible on the kitchen counter. There are some things you should always weigh:
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Meat. It is quite easy to overestimate portion sizes and one cooked ounce can add 50 or more calories.
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Chips. Unless you buy pre-packaged portion-controlled sizes, always weigh your chips and then put the bag away, even with baked chips. Two ounces is the typical portion size. Never use the approximate number of chips on the label to determine a portion size as there are many different sizes in the bag. Always weigh your chips.
Measuring cups and spoons
Most people have these but don't use them unless baking. The following items should be measured as small amounts can add a lot of fat and calories:
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Oil. I always measure my oil. One tablespoon adds 120 calories.
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Salad Dressing. It is very easy to pour too much on your salad. Measure so that you can relax knowing that your salad will be nutritious and guilt-free.
Non-Stick Spray
This is a wonderful product. You can use it to faux-fry in the oven and substitute it for oil or butter when sautéing. You can also use it in combination with oil or butter. By using non-stick spray, you can cut the amount of oil you use by 1/2 – 1/3 and cook in a sprayed pan. For example, say you want to sauté some veggies. Cut them up, measure the amount of oil you want to use and toss the veggies in the oil so they are nicely coated (a teaspoon will cover quite a bit this way). Now you can spray your pan, add the veggies and cook.
Travel Scale
Travel time can be hard on our waistlines so we need to take advantage of anything that can help. When traveling, I take a small scale with me and weigh myself every morning. It provides a small amount of accountability that helps keep me on track while away from home.
MP3 Player
These small and easy to use devices are a great tool for reducing workout drudgery. For the times when I don't have a workout buddy, my MP3 Player is my buddy. I listen to music or pre-recorded audio programs to help pass the time and keep me going. I don't know how I’d ever get along without it. |
