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Did You Know? Strict, no-room-for-treats dieting can interfere with your weight-loss goals. Here's how to plan for success with more exibility. Highly restrictive diets that drastically reduce your number of daily calories can make cravings for high-calorie foods even more intense. Try an "80/20" approach. Allocate 20 percent of your daily calories for treats as long as the remaining 80 percent comes from fruits, vegetables and other healthy choices. Count to 20. The Academy of Nutrition and Dietetics recommends waiting 20 minutes before indulging a food craving. Many times, cravings stem from stress or boredom and pass with time. A brisk, 30-minute evening walk burns about 100 calories — making up for a once-a-day sweet treat like two pieces of dark chocolate or a small scoop of chocolate or vanilla low-fat frozen yogurt. Nearly half of adults feel disappointed in themselves when they overeat or eat an unhealthy meal, according to the American Psychological Association. Instead of feeling guilty when you indulge, go ahead and savor each bite. Just make sure your remaining meals that day include a healthy balance of whole grains, fruits, veggies and lean protein. Replacing wheat or rice noodles with zucchini or preparing cauliflower "rice," or "mashed potatoes" can give favorite comfort foods a low-carbohydrate, low- calorie makeover. See page 4 for ideas! Don't sweat the schedule. No research suggests skipping breakfast causes weight gain, according to research at Purdue University, or that you should eat at any particular times of day to stay lean. Do what works for you. As long as you burn more calories than you consume every day and get the nutrients your body needs, you're still winning the weight game. 1 4 5 6 2 3 YOU CAN READ SHINE ONLINE. VISIT TGH.ORG AND CLICK THE SHINE BUTTON. 3 Winter 2018 / tgh.org