Tammy Says:
“Who’s the BOSS?  You are the one that has direct control over what goes in your mouth.”

Tammy Says:
“Don’t tell yourself you can’t have something.  This makes you really want it.  You can have anything you want, just have a measured portion of it.”

Tammy Says:
“If you’re not hungry, don’t eat!”

Tammy Says:
“Become an EXPERT at distraction.  If you’re headed for the kitchen, make a quick u-turn and go take a bath, read a book or watch a movie.”

Tammy Says:
“Learn how to be a SWITCH ARTIST.  Instead of grabbing for high calorie foods, switch! Grab for low calorie.”

Tammy Says:
“Think small!  Instead of “super sizing”, order small or kid’s portions.”

Tammy Says:
“Learn to be an INCORPORATOR.  Look for little ways to incorporate more exercise and movement to your day.”

Tammy Says:
“Lose weight while you sleep!  Build muscle because the more muscles you have, the more calories your body will burn, even while you’re sleeping!”

Tammy Says:
“Live like a KING or QUEEN.  Eat only high quality, well prepared food on elegant dinnerware.”

Tammy Says:
“Be GENEROUS!  Always share your meal when eating out.”

Tammy Says:
“DEVOUR food labels.  Know what you are eating.”

Tammy Says:
“Always “DO” lunch!  Make lunch your biggest meal of the day.”

Tammy Says:
“Be a DAY TRIPPER.  Take an extra trip to the supermarket to make sure you have the healthy foods your body needs.”

Tammy Says:
“Pull the old SWITCHAROO.  For half the calories, add cream cheese to your sandwich instead of mayonnaise.”

Tammy Says:
“Get FRESH!”  Eat fresh fruits and vegetables everyday.”

Tammy Says:
“HANG TEN.  Concentrate on losing 10 lbs. at a time.”

Tammy Says:
Be a ROCK!  When it comes to losing weight, never give up, never give out, never give in!  NEVER!”

Tammy Says:
“SPICE IT UP!  Variety is the spice of life.  Don’t get stuck in the same old diet routine.  Eat a wide variety of foods.”

Tammy Says:
“PIZZA LOVERS!  Eat more pizza.  One slice of thin crust pepperoni pizza is about 200 calories.  Enjoy!”

Tammy Says:
“M.I.E.  Motivation Is Essential.”

Tammy Says:
“Got SWEETS?  Have what you want by referring to The 100 Calorie Food Counter for all the candy and desserts items.”

Tammy Says:
“IT’S TOO LATE BABY.  NOT!  It’s never too late to work on losing weight and being healthy.”

Tammy Says:
“Be In The Spot Light!  Start a neighborhood or family support group for your 100 calorie diet.  Be the leader!”

Tammy Says:
“Show Your Artistic Talent.  Cut your fruits and vegetables into interesting shapes to make them more elegant and fun to eat.”

Tammy Says:
“Be a PROCASTINATOR!  If you want to eat something you know you shouldn’t, tell yourself you can wait and eat it later or better yet you can have it tomorrow.  Chances are you will have forgotten about it later or tomorrow.”

Tammy Says:
“Be a Self Promoter.  Listen to self help motivational tapes.  A lot!”

Tammy Says:
“Become a Detective.  Search out your kitchen for those things that are making you overweight.  Be brutal.  Be brave.  Be Smart.”

Tammy Says:
“Become Professional Planner.  Plan your grocery list.  Plan all your meals.  Plan all your snacks.  Plan all your exercise.  Plan what you’ll have at a party.  Plan what you’ll have at the restaurant. Plan what you’ll have on vacation.  Plan. Plan. Plan.”

Tammy Says:
“Become a Kid Again!  Go back to playing all the fun kid games.  Like Snake In The Grass, Mother May I, Red Light Green Light, Simon Says, Hop Scotch and Red Rover Red Rover.  Don’t worry about what the neighbors think.  Have fun with the kids and play play play!”

Tammy Says:
“Support is Key!  Surround yourself with people who will support you not sabotage you.”

Tammy Says:
“Think Green!.  Soak all your fruits and vegetables in a solution of salt and vinegar to remove chemical residues from pesticides.”

Tammy Says:
“Two Bite Rule.  If you are eating a high calorie item like cake, cookies, brownies, candy bars or fried cheese sticks, onion rings and chicken fingers, most of the time two bites will be about 100 calories.”

Tammy Says:
“Focus On The Joy Of Eating.  Don’t rush through your meals or eat standing up.  Sit down, relax and enjoy.”

Tammy Says:
“Diet for Life!  Diet for Love!  Diet for Health!”

Tammy Says:
“Be the Family Scientist.  Measure everything to know exactly what you’re eating and to know exactly what you’re drinking.”

Tammy Says:
“Are you DRINKING all your calories for the day?  Coffee drinks, smoothies, shakes, juice drinks and soda are packed full of calories.  Know the calorie content of what you’re drinking!”

Tammy Says:
“Weight Management Skills.  Learn them for life.  Live them for life.  Love them for Life.”

Tammy Says:
“Savor Your Chocolate.  Four little Hershey’s Kisses® are about 100 calories.  Let each one melt in your mouth and really enjoy the sensuous sensation.  Ooh La La. . .”

Tammy Says:
“If you love candy, make sure to have your favorites.  Look under Candy in The 100 Calorie Food Counter on Page ___.”

Tammy Says:
“Are you a carton guzzler?  Don’t drink from the carton of milk or orange juice.  You could be drinking a whole extra meal in just a few short seconds.”

Tammy Says:
“Energy Bars!  Watch Out!  Some bars contain huge amounts of calories”.

Tammy Says:
“Sorry Kitchen Is Closed.”  Pick a certain time in the evening and say the kitchen is closed, no one is allowed back in.

Tammy Says:
“Choose a career in the health or weight-loss field.  Not only are you helping others, you help yourself.”

Susie Says:
“A size 12 is skinny in my book.  Don’t you hate those weight loss ads where a size 12 is the “before”?

Susie Says:
“Live in the moment.  Enjoy today without worrying about yesterday or tomorrow.”

Susie Says:
“Don’t fall into the “crash diet” trap.  Crash dieting will never solve your weight problem.”

Susie Says:
“Dieting isn’t about not eating.  Stop depriving yourself by learning to eat more instead of less.”

Susie Says:
“Think in terms of today only.  Yesterday is gone and tomorrow’s not here.”

Susie Says:
“Start your meal with a 100 calorie cup of chicken noodle, vegetable or minestrone soup.  Delicious, nutritious and satisfying!”

Susie Says:
“Want a great dessert for only 200 calories?  Treat yourself with a refreshing small ice cream cone.”

Susie Says:
“Get an Education.  Study The 100 Calorie Food Counter to compare and contrast the calorie counts of your favorite foods.”

Susie Says:
“Buy an outfit in your favorite size.  Try it on once a week for motivation.”

Susie Says:
“Nobody’s perfect!  If you aren’t on your diet “perfectly” for a meal or two, don’t beat yourself up over it!”  Get back on your plan the very next meal.

Susie Says:
“Eat the colors of the rainbow; red and yellow and pink and green, purple and orange and blue.”

Susie Says:
“Yes, you can have dessert!  Save calories by sharing with a friend (preferably a hungry, skinny friend!).”

Susie Says:
“Fill your stomach up, stave off hunger and keep hydrated by drinking all the FREE drinks you can.”

Susie Says:
“Instead of reaching for a diet drink, flavor your water with a splash of your favorite juice.”

Susie Says:
“Thoughts are powerful.  Practice positive self talk.  When a negative thought comes to mind, X it out immediately.”

Susie Says:
“Instead of worrying about what you can’t eat, think about what you can eat.  Change “I can’t eat donuts” to “I can have a glazed donut for about 200 calories.”  Any time can’t comes into your mind change it to can.”

Susie Says:
“High calorie foods are those foods that have a lot of fat or sugar.  Very high calorie foods have a lot of fat and sugar, like desserts.  Watch out for foods that have fat and sugar.”

Susie Says:
“Make your life easier.  When you open your refrigerator or pantry make sure that what you see is FREE and low calorie foods.  Stock your refrigerator with healthy, convenient foods like fresh cut up vegetables and fruits (packed in 100 calorie units) in see through containers, pickles, pickled okra, caper berries, palm hearts, hard boiled eggs, cheese cut up in 1 oz. cubes, etc.  Stock your pantry with canned green beans, tomatoes, asparagus, beets, green peas, carrots, mushrooms, rutabagas, collards, spinach, etc.”

Susie Says:
“Never eat while standing up, driving, watching TV or talking on the phone.”

Susie Says:
“Make dieting and exercising a group effort.  Start The 100 Calorie Diet Club and hold diet and exercise meetings.”

Susie Says:
“Make every day special and important.  Life consists of individual days strung together over a lifetime.”
Susie Says:
“Begin each and every day with a positive attitude.  Expect the best day ever!”

Susie Says:
“Make goals and aspirations real by writing them down.”

Susie Says:
“Ask for help.  Let the ones around you know you are solving your weight problem and ask them for help.”

Susie Says:
“Your goal with The 100 Calorie Diet is to learn how to eat and to be happy and satisfied.  Go ahead and have your favorite foods while adding more and more FREE and 100 calorie foods.”

Susie Says:
“Diet pills, smoking, fasting and even gastric bypass can’t solve your weight problem.  You don’t need these dangerous crutches.”

Susie Says:
“Make a date with exercise, everyday.  You will be amazed at the difference exercise can make in your life!”

Susie Says:
“Always order extra sauce and vegetables on your pizza.”

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