AquaTally is a cool way to measure your daily fluids.  Each time you fill the cup you can turn the ring on the outside to mark how many cups of fluid you've drank so far.  It holds 2 cups and the adjuster ring also acts as a measurement indicator.  The cup is dishwasher safe (top rack only), which for me is a must.  It seems to be reasonably durable however I did let my 2-year old use it and it broke when he dropped it from high chair height.  I'm assuming it was probably a fluke because my son has another similar cup that hasn't broken yet after several falls.  Customer service has been great and sent me a replacement.  I'll update our progress on it's durability later after we use it a little longer.  The ring seems to stay in place and doesn't change numbers magically when you aren't looking which is important for accurate tracking.  The company claims it can be used for hot and cold liquids.  We have only used it for cold liquids for which it works great.

For people who find it difficult to drink enough fluids in a day I think this is an excellent tracking tool.  It's satisfying to spin the ring around to the next number knowing you've made progress.  It's like crossing chores off your to-do list.  Fluid intake = accomplished!

How much water do we really need to drink?  An article in NCBI states the average woman needs approximately 9 cups and the average man needs approximately 13 cups per day.  So if you aren't drinking enough, get working on that and your body will thank you!

So there you go.  If you like handy little tools to help you reach your goals... give the AquaTally a try.  For a 25% discount use the code "Savor" at checkout from their website.  You're welcome!

In all the hours I've spent in the kitchen preparing food I have never found a substitution for the avocado.  You know when you stumble across a really delicious sounding recipe and you really, really want to make it at that moment?  But you're tired and in your PJs so a quick trip to the store out of the question?  Well, this is the ideal moment to come up with a substitution for whatever ingredients you need, but don't have.  So, what can you use in place of avocado?  NOTHING!  Absolutely nothing.  If you don't have avocado forget it.  Find a different recipe.  Nothing can replace it.  Nothing can replace it's unique flavor, smooth texture and simple preparation!  You can replace other foods with avocado though!  Avocado is great in smoothies, shakes, sandwiches, baked goods, on salads, and plain.  Not to mention the fact that no party is complete without guacamole dip and tortilla chips.

Nathan determined to finish the avocado all by himself -->

Authored by Courtney Stinson and the Chelsea Wellness Coalition. 

The Chelsea Wellness Coalition and Polly’s Country Market in Chelsea are proud to announce year two of a Healthy Grocery Store partnership, intended to give Polly’s customers a heads up about healthy eating. 

To kick off the 2nd year of the intervention, Registered Dietitian Courtney Stinson will lead “Label Reading 101” on Monday, October 28th.  Stinson, Polly’s staff and several Eastern Michigan University Dietetics students will lead interested patrons around the store, providing customers with the educational tools they need to decipher deceptive advertising and confusing package labels so they can be knowledgeable, informed consumers.

Those interested in participating can meet near the Polly’s entrance where the blue 5 Healthy Towns banner is located.  Teaching tours are FREE and start at 3, 4, 5 and 6 p.m.   There’ll be free samples from Polly’s deli and tour participants will be entered into a raffle to win one of several Polly’s gift cards. 

“Label Reading 101 is valuable for customers because everyone goes to shop,” Stinson said, “but few take the time to read labels and learn about what they are consuming.  Understanding labels and food marketing can empower customers to make informed shopping choices.”

During the first year, Stinson worked with Polly’s staff to post 5H labels around the store to indicate healthier options and healthy lifestyle tips.  She also worked closely with deli staff to improve their cooking and food prep skills to include fresh, house made items like the popular Southwestern Black Bean Salad.  Stinson’s also been advising Polly’s staff on new and tasty food options.  If customers have a special request, patrons can ask Polly’s staff, who will do their best to locate and stock the item.

“We’ll expand our labels, and continue distributing a quarterly Eat Better Newsletter to keep customers informed.  The newsletters talk about Chelsea Wellness Coalition updates, what’s to come, and what’s happening around Polly’s,” Stinson added. 

For more information about Label Reading 101 and the Healthy Grocery initiative, community members can contact Courtney at Courtney@savorlifenutrition.com. 

I've been making smoothies quite frequently this summer since we've been getting a CSA box each week from Zilke Vegetable Farm in Milan, MI.  We're loving all the fresh, local produce.  Between what we get at Zilkes and what we pick up at Coleman's Farm Market on Carpenter Rd. in Ypsilanti we've always got a great assortment of seasonal and delicious ingredients on hand.

Nathan especially  likes "smoo-nees" and asks for them frequently.  He loves watching the ingredients whirl around in the blender.  Something about thing that spin really get this kid's attention!

I don't measure ingredient when I make smoothies.  I just add stuff to my blender in the order my blender manual tells me to (different blenders work differently).  It's really hard to mess up a smoothie.  And if you don't like how it turns out you can usually ad a little more of whatever you think is missing and just blend again.

I had no plans of doing a product review today.  But after I polished off an entire jar of Reese Grilled Marinated Artichoke Hearts, I decided that I must write about it.

I'm a fan of keeping healthy things stocked in my pantry that are versatile and aid in getting dinner on the table, like... yesterday (as in ASAP).  I always keep a can of marinated artichokes, marinated mushrooms, roasted red peppers, capers, and a variety of pesto in my cupboard.  All these ingredients throw a huge flavor punch to any dish. They are great add-ins to pasta, rice, quinoa, and salads.

My most recent discovery though is one of my new favorites.  I opened a jar of Reese Grilled and Marinated Artichoke Hearts to put a few on a salad but when I sampled one I decided I wasn't making my salad after-all and I ate the whole jar of artichoke hearts.  The awesome thing is how nutritious artichokes are for you.  Artichokes are a good source of potassium, vitamin C, folate, magnesium and dietary fiber.  They are also a superb source of antioxidants in the form of phytonutrients helping with liver function and maybe even aid in curing hangover.

Give these Reese Grilled Marinated Artichoke Hearts a try.  They have an awesome right-off-the-grill flavor and aren't too sweet or salty.  They are void of added preservatives and other junk I don't allow in my pantry.  They are delicious.

**These opinions are my own.  I have not been paid by anyone to review this product.
Resource: California Artichoke Advisory Board

I'm spending a couple days each week for a few months working at Polly's Country Market in Chelsea, MI.  It's been nice getting to know the management and staff at the store.  Everybody is very friendly.  As a part of the Chelsea Wellness Coalition's community goals to boost nutrition in and around Chelsea I'm working to bring more nutritious options to the community's main grocery store.  We've already added some fresh, homemade salads to the deli case and created some grab & go salads perfect for a quick, healthy and delicious meal.  If you live in the area or you happen to be driving through please stop by and sample some of the new salads.  Please give us your feedback.  If you have suggestions, we'd be happy to see what we can do to accommodate your requests.  Also, while you're shopping if you have any food and nutrition questions please come and find me (on days I'm there) and I'll be happy to help you while you shop!

I cooked a roast tonight.  My husband came to the table and had the smallest portion he could have put on his plate.  If you know him, you know he does NOT need to be on a diet.  He's quite a healthy size so I wondered why such a small portion.  I was asking this as he takes a bite and says "well, I didn't think this was going to taste so good.  I normally don't like roast".  He got up and put more on his plate.  Yay for another good dinner that impresses the husband and the 14 month old.

Ingredients:
2 lb. beef chuck roast
1 - 32 oz can diced tomatoes
2 large onions, sliced
1 bulb elephant garlic, sliced (regular garlic I'm sure would be great too)
1 t. dried rosemary
1t. dried thyme
1 T. dried basil
pinch of salt and pepper (for searing meat)
1 T. grapseed/canola or other high smoke point cooking oil (for searing meat)
1 T. olive oil
Fresh parmesan cheese for grating (optional)

Directions:

1. Preheat oven to 350° F.
   
2. Pat meat dry, rub with salt and pepper (I like fresh ground pepper).
3. Heat cast iron dutch oven over high heat and add oil.
4. When the pot is really hot add the meat and do NOT move it or flip it until it releases nicely from the pan.  This is how you know you have a good sear.  A nice brown crust is so important for good flavor here!
5. Remove roast after each side is seared and set it aside for a moment.
6. Turn burner off and add tomatoes, olive oil, spices, sliced onion and sliced garlic.  Stir to combine.
7. Place meat on top of tomato mixture and put the lid on the dutch oven.
8. Bake (technically a braise I think) in the oven for 1.5 hours at 350.  Then turn oven down to 250 and cook another 1/2 hour or so.  (I don't remember the exact timing but I don't think it matters anyway).
9. You can check the meat to see if it's done.  It should be fork tender and should flake apart easily.
10. Top with a little freshly grated parmesan cheese and serve with a nice green salad and a baked potato for a deliciously balanced meal.

*Like always... I hope I didn't miss a step or ingredient.  I'm horrible about that.  Please let me know how your dinner turns out!  I'd love to hear your comments.  If you have a favorite roast recipe please share it too.

When I get a break from chasing my now walking one year old I've managed to work on a new workshop.  I plan to offer a baby food making workshop and presentation in the very near future.  I'd like to know what you would like to learn.  What are your struggles in feeding your family?  What about food, feeding and nutrition puzzles you the most when the time comes to start offering solids to your little ones?  Do you have a picky eater and wonder how you will ever get him/her to eat a balanced meal?  Please send me all your questions, comments and wisdom.  I'm looking forward to working with you soon!  Thank you in advance for sharing with me!

I'm really hoping that this phrase, "Know your farmer know your food", proves to define our future food culture instead of being a fun bumper sticker supporting the food fad of the decade.  Here are a few reasons why I hope the local food movement and my local farmers are here to stay:

Yesterday my little family visited Zilke's Vegetable Farm Stand in Milan, MI.  Twice actually.  We forgot to ask if they had greens so we had to turn around and make another shopping trip back to their veggie stand.  We bought a bushel of sweet potatoes.  This sounds like a lot but we really love them and after talking to Vicki (farmer and farm owner along with her husband Tom), we learned that our sweet potatoes will last us a few months if we store them properly.  In a cool, dry place that is.  She suggested we dig a huge hole, bury a trash can, and layer our goodies between straw and cover with a lid.  Our entire yard is clay and we're tired of digging holes for fence posts this year so we'll have to figure out plan B before it gets too cold out.  For now our sweet potatoes, potatoes, squash and pumpkins will live in our 3 season room.  Anyway, we loaded up our car with all sorts of goodies including some birdhouse gourds which my husband, Jeff, has been looking around for.  He has the gourds drying so that in a year or so he can use them to design and build some sort of musical instrument.  I have no idea how he'll do that but he's got great workmanship for that sort of thing so I'm sure once he's all done it will be awesome.  Earlier in the summer the Zilkes gave Jeff a whole box of volunteer gourds that were "not worth selling".  Those are almost dry now.  The term volunteer is used to describe plants that just pop up or weren't purposely planted, so to speak.  But this is what is so great about building relationships with your local farmers.  The Zilkes have been at the farm stand themselves between farming and actually talking with their customers.  They answer questions.  They offer advice on where to find great, safe canning resources.  They go out the field to pick you lettuce, turnips, cilantro and arugula in the cold, windy weather because you asked for it and you're dying for some fresh greens.  These are the kind of people farmers are.  Friendly, helpful and caring people.

Last winter I had a goal of visiting a hoop house in the winter.  I wanted to see veggies growing in Michigan while we had snow on the ground.  I visited Capella Farm in Ann Arbor.  The farm owner, Jennifer, gave me a tour of her hoop houses and her barn which housed the goats, chickens and turkeys (they all roam free in pasture too).  She cares for her animals.  One of the little goats even had his own little goat sweater because he wasn't always allowed to "snuggle" to keep warm with the rest of the herd.  These are meat goats but they are treated well and cared for.  They aren't just products or goods.  They are living creatures that deserve to be raised with love and care.  I love that this is what small farms all around are proving can be done.

I can't wait for the next growing season to visit the farm stand again and also to start my own little backyard garden.  I'm also excited to hear what the Zilkes have in store for us next year.  Tom hinted towards some new CSA options that may be available next spring.  I'm looking forward to the news!  I get so much satisfaction from knowing where my food is from.  From actually getting my hands in the dirt and harvesting my veggies.  From meeting my farmers and picking my food fresh from the field.  From building local relationships.  It makes me happy to know I can feed fresh, nutritious food to my family.  Food that is cared for by loving hands that take great care of their living creatures and land.

Do you visit a local farmer's market?  Have you ever subscribed to a CSA?  What would you like to thank your local farmer for?

Local (Washtenaw County) farms:
Zilke Vegetable Farm
Capella Farm
Find local food:
www.localharvest.org
www.realtimefarms.com
Good read:
Animal Vegetable Miracle by Barbara Kingsolver

If you're a breastfeeding mom chances are you've worried at one point or another that you may not make enough milk to adequately feed your baby.  Maybe you're back to work full time and you must pump to save milk for your baby while you're away.  Whatever the reason you are looking to increase your milk supply here are a few things that may help:

• Eat a healthy diet rich in all the food groups avoiding processed foods
  
• Nurse frequently
• Drink fluids every time you nurse, at meals and frequently in between
• Get plenty of rest

There are some foods known as galactagogues.  These are foods that may help increase milk supply.  By doing an Internet search for "lactation cookies" or "lactogenic foods" you'll find a decent variety of recipes and articles telling you what you should eat to increase milk supply.  In my searches the ingredients that seem to be most popular are flaxseed meal, brewer's yeast and oats.  There are many others but I think these 3 are very easy to sneak into many recipes you're already making at home.

This pancake recipe by Nurture Normally is a great basic recipe to start with.  I like the idea of making pancakes better than cookies (which seem to be most prevalent) because they are lower in sugar and fat and they are very versatile.  The author gives you ideas to alter the recipe to fit your dietary needs and preferences also.  When I whip up pancakes at home I make a large batch (like this recipe) and be sure they are toaster sized.  I freeze the pancakes in freezer ziploc bags and to reheat I let the pancakes sit out for about 5 minutes at room temperature to thaw and then I pop them in the toaster.  You can top your pancakes with applesauce, fresh fruit, syrup or even spread them with peanut butter or other nut butters.

If you're talented in the kitchen or even have some basic baking knowledge it's easy to add some lactogenic foods to some of your favorite, go-to recipes.  Find a recipe for oatmeal bread, oatmeal muffins, oatmeal cookies etc. and add 2 tablespoons each of flaxseed meal and brewer's yeast to the your dry ingredients before mixing wet and dry ingredients together.

For more information you can check out Kelly Mom.com which is a great resource itself.  She has compiled a list of where you can find help too.  If you live locally The Breastfeeding Center of Ann Arbor is a good resource too.  It's important to get help early if you think you actually have low milk supply or other breastfeeding/lactation problems.

What is your favorite lactation support recipe?  Please share!

Tried several diets and none work?  Sick of eating “diet” food?  No worries.  “Diets” don’t work for most people anyway.  The best way to a healthy body is to make small changes that you can turn into new good habits.  By eating fresh fruits and vegetables regularly you’re off to a good start.  Here are a few ideas you might be interested in making into your new healthy habits:

·      Drop out of the “clean plate club”.  Stop eating when you no longer feel hungry.  That’s right.  You are better off being finished with your meal before you actually feel full.  You’ll eating more than your body needs and feel better too.

·      Stick to high-quality H2O for your hydration needs.  Liquid "food" doesn’t help you feel satiated.  Besides, wouldn’t you rather eat your calories instead of drink them anyway?  Avoid nutrient-void beverages such as soda or pop, fruit flavored drinks, and Kool-aid.  If you must drink sweetened or flavored beverages stick with 100% fruit juice, not from concentrate, or a glass of wine (that’s one glass not several).

·      Enjoy fruits and vegetables at EVERY meal.  The fiber and fluid in fresh produce will help you stay full and hydrated on hot summer days without making you feel weighed down.  Fruits and vegetables are chock full of important things like vitamins, minerals and phytonutrients that help prevent disease and keeps us healthy.  Fruits and veggies are also naturally low in calories so you can enjoy them in larger quantities with less guilt.

Procrastination got the best of me again but hey, I'm here now.  I'm still working on my goals for the year as far as making lasting changes.  Here is what I've done so far in 2012:

• Visited a hoop house - Capella Farm in Scio Township (January).

• Committed to buying more foods in bulk (February).
• Stopped using commercial cleaning products and started making my own laundry detergent, all-purpose sprays, window cleaner etc. This saves so much money and what I'm using now is less toxic to our environment and the things that live in it (March).
• Started attending pilates classes regularly (April).
• Planted a garden (May).
• Committed to getting my home child-proofed since Nathan is scooting all over and will be crawling and walking faster than I can keep up real soon (June)!

    Our garden is growing!  Which kind of surprises me since we don't get what most people would call adequate sunlight.  Our property is basically in the woods.  Please keep your fingers crossed all our hard work gardening pays off!
    Pilates is still going well.  I enjoy it and I feel so good after class.  My instructors are so knowledgeable and friendly.  The Movement Center in Ann Arbor is a great place if you're looking for a good pilates instructor or class.
    My homemade cleaning products are proving to work well.  Only problem is that the spray bottles I bought from Home Depot keep breaking.  I don't know if it's the mixture making them clog or if they are just real cheap.
    Nathan is keeping me busy.  It's the best kind of busy though!  What a fun little dude he is.  Life is NEVER boring.

What are you doing to make lasting, productive changes in your life?

OK.  So it isn't still February but I did fulfill my goal for the month.  I started buying my spices, flour, sugar and dry beans in bulk.  I take my own containers and weigh them before I put the item in them at the store.  Buying these staple ingredients in bulk really saves a lot of money.  I'm also not throwing away packaging when I get home so I'm feeling better wasting less.

Locally (Washtenaw County, MI) you can buy many items in bulk at: Whole Foods, The Peoples Co-op, The Ypsilanti Food Co-op, and By The Pound.  I'm sure there are more.  If you know of other places, please comment and let me know!

Baby update: Baby Nathan is getting so big.  It's so fun to be a (mostly) stay-at-home mom.  In less than 2 months he will be 6 months old and we'll get to start solid foods, purees that is.  I'm looking forward to cooking for him.  He smiles all the time and makes life so much fun and exciting.

Did you know what you choose to eat also impacts our environment?  It's true.  Many people aren't aware of the cost and the resources that go into growing, harvesting, transporting and packaging their food.  Think about this next time you buy groceries: what you put in your cart goes in your house and what goes in your house goes in your mouth.  Eating fresh foods is good for your planet and your body.

A good place to start is the produce aisle or even better your local farmers market.  Fill your shopping cart (or shopping bag) with fruits and vegetables of all different colors.  By eating foods of different colors you are getting a variety of important nutrients that your body needs to fight disease and keep you healthy.

Try to avoid most packaged foods.  Most packaged foods that come with health claims and pretty, shiny wrappers are not good for our bodies and they have more of a negative impact on our environment because it takes more energy and resources to process and package items than it does to sell the whole food without processing it.

So vote with your dollar for a healthier planet and by doing so you'll enjoy the added health benefits of these fresh, nutritious foods.  If you are already making most of your meals rich in produce you can focus on making more of your purchases include local and organic foods.

If you want to learn more the book by Mark Bitman called Food Matters is a great place to start.

These peppers are stuffed with ingredients that are typically found on a pizza and mixed with quinoa for a great nutritious meal that everyone will love!

Ingredients:
4 large bell peppers
1 cup quiona
1 1/2 cup water or broth
1 can pizza sauce (approx. 14 oz. can)
1 small cooking onion
1/2 cup sliced mushrooms (canned or fresh)
4 basil pesto or italian style chicken sausages, (pre-cooked), diced
2 cups shredded, part-skim mozzarella cheese

Directions:
1. saute onion and mushrooms in saucepan until onion is cooked through
2. add quinoa, water or broth, pizza sauce and bring to boil
3. cover and simmer 10-15 minutes until quinoa is cooked through
4. while quinoa is cooking, slice through top of peppers to make a lid then scoop out ribs and insides of peppers and discard, put tops aside
5. place peppers in a square baking dish
6. once quinoa is cooked add sausage and cheese, stir mixture together
7. fill peppers with quinoa mixture and put tops back on peppers
8. cover and bake at 375 degrees F until peppers are cooked through (about 30-45 minutes)

Taking a healthy lunch to work is one of the simplest ways to get the recommended amounts of fruits, vegetables, whole grains and protein during the day.  Most meals packed at home are healthier than foods at restaurants. When we eat out, we're often faced with large portions and fattening foods, but when you pack lunch at home, you can control your portions and choose healthier ingredients.

To start, make sure your lunch is balanced. Lunches that include some lean or low-fat protein along with carbohydrates will keep your body fueled for the afternoon and stave off hunger. The combination of protein and fiber from whole grains, beans, nuts, vegetables and fruit will give you the most satisfying and nutritious combination of foods that will keep you feeling full until dinner. However, be aware of cues your body sends to warn you of being full. This will prevent overeating and the mid afternoon slump that follows.

Use a variety of whole-grain breads, pitas, and wraps for your sandwiches. Choose lean fillings like sliced eggs, tuna fish, reduced-fat cheeses or lean meats. Then fill your sandwich with assorted greens, fresh herbs, sprouts, sliced cucumbers, onions, and tomatoes.

Leftovers are great to pack and take for lunch because you can control the portions and calories in the meal to ensure it will be nutritious, filling and delicious. Try cooking in bulk. On the weekend, make a large pot of chili, soup, or rice and beans and freeze into individual portions that are ready to take to work in a flash.

10 Easy Lunch Ideas Planning ahead is a must for quick lunch assembly. A week of planned meals with all the ingredients in the kitchen will make it easy to put together tomorrow's lunch after dinner.

This grocery list is a week's worth of lunches costing $5 or less a day (assuming you already have salad dressings on hand):

• Whole wheat pita bread
• Romaine lettuce
• 2 tomatoes
• 1 cucumber
• 1 bag baby carrots
• 1 bag of apples & oranges
• 1 can of light tuna in water
• 1 can of salmon (split for two meals)
• 1 cooked rotisserie chicken
• 3 cans of low-sodium, broth-based soup

With this list of foods, you can prepare:

• 1 pita with lettuce and grilled chicken with light Caesar dressing; baby carrots; and an apple.
• Salmon lettuce wraps with light sesame Asian dressing; 1 can of broth-based soup; and an orange.
• Tomato & cucumber salad with olive oil and vinegar; tuna salad on pita; baby carrots; and an apple.
• 1 can of soup, low-fat, low-sodium; and grilled chicken on a bed of romaine with sliced apple and light vinaigrette.
• Garden salad with salmon, tomato, cucumber, and baby carrots; an orange; and 1 can of soup.

Here are 5 more lunch options that are also simple to prepare:

• Whole-wheat tortilla wrap of hummus, lettuce, sliced tomatoes, feta cheese and black olives; plus a cup of fat-free vanilla yogurt, and berries.
• Whole wheat pita stuffed with vegetarian refried beans, salsa, tomatoes, lettuce and shredded cheddar cheese; and apple slices with peanut butter.
• A peanut butter and banana sandwich on whole wheat bread; a piece of fresh fruit; and low fat yogurt.
• Whole-wheat tortilla roll with sliced turkey, sliced low-fat mozzarella cheese, red pepper strips, and lettuce leaf (chill and slice into bite size pieces); with fruit salad and a glass of skim milk.

1. Enjoy at least 30 minutes a day of aerobic activity.  Try activities you enjoy.  Here are a few examples:

• Take the dog for a fast-paced walk
• Dance to your favorite music
• Go swimming with some friends or take your kids to the pool

2. Manage the amount and kind of fats you eat.  There are 3 types of fat the Good (unsaturated), the bad (saturated) and the ugly (trans fat).  Try to consume mostly the good but also keep the ugly to a minimum of 2 grams per day.  You can find the content of trans fat in packaged products by reading the nutrition facts label.  Make sure you take serving size into consideration.
Good fats:

• Cook with canola oil and use olive oil in salads and sauces
• Enjoy nuts, seeds and peanut butter in small amounts daily
• Eat fatty fish like salmon and tuna

3. Eat more soluble fiber to decrease LDL or "lousy" cholesterol.  Soluble fiber is found in these foods that are always part of a healthy diet:

• Oatmeal
• Most fruits
• Potatoes (and no, french fries are not beneficial)
• Ground flaxseed
• Beans

4. Eat less sugar, plain and simple.  Here are a few tips that may help:

• Eat fruit instead of drinking juice
• Eat half the dessert you might normally eat
• Cut out soda pop
• Add half the sugar or none at all in your morning coffee
• Read labels on your breakfast ceral and choose cereals with 7 grams or less per serving

5. Lose weight.  Being overweight can lead to increased levels of cholesterol especially LDL the "bad" kind.  Following tips 1-4 can help with weight loss as well as helping reduce risk of high cholesterol.  The bottom line is this; there are no magic bullets to losing weight.  It simply comes down to how many calories your consume versus how many calories you burn.  Here are some straight-forward tips to weight loss:

• Eat less, move more
• Eat more nutrient rich foods and less calorie dense foods
• Work on willpower
• Learn to be OK with leaving food on your plate
• Drink water at meals instead of liquids that contain calories like juice, soda or wine