Sleep More...

"Get seven to eight hours of sleep. Not getting enough sleep is associated with hormonal changes such as decreased leptin levels and increased ghrelin, which may increase appetite. Women who sleep five hours or less are 32 percent more likely to gain weight than those who get seven to eight hours of nightly z's.

~ quoted from the Flexitarian Diet by Dawn Jackson Blatner, p. 47

Three Things You Need

"Table, plate, chair -- always use these three things when you eat meals and snacks. Research shows that you'll eat 43 percent smaller portions if you eat at a table, sitting in a chair and eating from a plate reather than eating out of the fridge standing in the kitchen or on the couch in the living room in front of the the television."

~ Dawn Jackson Blatner, The Flexitarian Diet, page 169

I find that I tend to eat too much too quickly while scurrying around trying to accomplish more in my day.

Eat Slowly

"Enjoy meals for twenty-nine minutes. Eating slowly can reduce your intake by 70 calories per meal, which translates into a savings of more than 200 calories per day."

~ p. 25 quoted from the Flexitarian Diet by Dawn Jackson Blatner

Fact Stack

"Eat an apple a day to keep hunger at bay. Eating an apple about 15 minutes before a meal can help you eat about 190 calories less at the meal."

~ Dawn Jackson Blatner, The Flexitarian Diet p. 85

Health Tip - Fact Stack

"Downsize your dinnerware. We rely on visual cues such as bowl, plate, and utensil size to help gauge portions. We eat 31 percent more food when using a large bowl instead of a smaller one and 14.5 percent more when using a large spoon rather than a smaller one."

~ Dawn Jackson Blatner, The Flexitarian Diet page 72

Health Tip - Fact Stack

"Use the power of one. You don't need to become a completely different person overnight and make multiple changes all at once. List all of the healthy changes you want to make and then pick just one. One single change has the momentum for making other healthy changes."

~ quoted from the Flexitarian Diet by Dawn Jackson Blatner, RD, LDN p. 17