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April 11, 2011

The 10% Eating Rule

Author: JenniferMaster1

What is the 10% Eating Rule? It’s a great concept that will help you with your weight management goals. There are also some great and healthy snack ideas as well.
This great article on the 10% Rule is from my new friend Tennille Boseman, a personal fitness and lifestyle coach. Her beautiful website can be found at

As the saying goes, “The quickest way to a man’s heart is through his stomach.” Do you want to know the quickest way to MY heart? Give me a NEW cookbook! I’m not kidding… I absolutely love “reading” cookbooks. I could flip through the pages all day saying, “MMMmmmm, that looks good” or “I wonder if I have those ingredients in my cupboard right now?”

Unfortunately, LOVING to make fun (and sometimes fattening) recipes doesn’t really mix well with my strong passion for FITNESS! Hence, my MORAL DILEMMA. What is a girl to do?

To tell you the truth, I believe in working out so that I can enjoy a little indulgence every now and then. The trick is to NEVER go overboard. However, that mindset can be one of the biggest obstacles to overcome. Would you agree? I always find myself saying, “Well these cookies completely negated my workout this morning” and then go into self-pity mode. Have you done the same? Why in the world do we do this to ourselves?

Well NOW is the time to STOP all of that! We do not need to feel guilty for having a couple cookies or that piece of delicious birthday cake.

Want to know the trick? Here it is…the KEY to maintaining your weight, not feeling guilty, and to avoid going completely insane is to:


There you have it. It is as simple as that. Therefore, I can occasionally make that Three-Layer Lasagna recipe that I’ve had my eye on or throw a batch of brownies into the oven…as long as it is 10% of the time!

The other 90% of the time may be a little more difficult for all of us (myself included). Well, don’t you worry…as I read my Rachael Ray magazine today, I came across 103 Healthy Snacks that actually taste good. I won’t bore you with all 103, but I would like to mention a few of my favorites. If you are interested in reading the full article, check out the April 2011 issue.

Gotta have SALTY?

1) Smoked Turkey Pinwheels: Spread a layer of softened cream cheese on sliced smoked turkey breast and top with thinly sliced tomato, spinach, and green onions. Roll up and cut into 1-inch pieces.

2) Sprinkle drained canned artichoke hearts with lemon zest, capers, chopped fresh basil and olive oil. Eat with toothpicks, as if you were in Italy.

Gotta have CRUNCHY?

3) Ants on a Log (childhood memories, hello?)- Stuff celery sticks with creamy peanut butter and top with raisins or Craisins.

4) Snack on frozen edamame right out of the bag– it’s crunchier (and more refreshing!) than fresh.

5) Stuff iceberg lettuce leaves with chopped ripe tomatoes and crumbled feta cheese.

Gotta have SWEET?

6) Slather a store-bought crepe with creamy almond butter and roll up with fresh blueberries inside.

7) Chewy Chocolate Clusters: Melt bittersweet chocolate and stir in peanut butter and rolled oats. Drop spoonfuls onto wax paper, then let chill.

8) Green Smoothie: Gather what fruit you have and mix in blender with 1/2 cup yogurt, 1/2 skim milk, and 1/2 cup spinach.

Gotta have CREAMY?

9) Baby red potatoes become blissfully creamy when you microwave them for 3-5 minutes (leave the skin on for nutrients). Sprinkle with pepper and sea salt.

10) Here’s a cheesy topping for broccoli that only tastes indulgent.  Whisk together equal parts prepared cheddar cheese spread and low-sodium chicken broth and stir in chopped pickled jalapenos.

ENJOY the tastiness of these healthy snacks.  The fresh, whole ingredients will be kinder to your waistline…allowing for that moment (I think you ALL know what I’m talking about) when you may want to indulge just a little.  Remember friends: 90/10 for better health!

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9 Responses to “The 10% Eating Rule”

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