Message from the Founder
Latest Site Updates
- September Challenge: Eating healthy, quick and easy for less!
- Great Video explaining the “Fat Free” Math. How They Get There Might Surprise You.
- NEW Video: Make Eating Veggies Easy and In Minutes For the Entire Week!
- Spice up your salad with BBQ sauce!!!
- Before: July 2009
- After: April 2011
- Slider 3
- Principle #1 – Eliminate Fast Food, eat Food Fast.
- Principle #2 – ROI (Return on Investment) / Smart Snacking
- Principle #3 – Read labels and know your food.
Featured Articles
September Challenge: Eating healthy, quick and easy for less!
One Notch At A Time September challenge. People say it isn’t possible to eat healthy at a low cost. How much money have you spent on weight loss in your lifetime? How much would you pay for a system? This September, One Notch At A Time will take it’s followers and subscribers through a one-month [...]
Great Video explaining the “Fat Free” Math. How They Get There Might Surprise You.
I just had to share this with all. Ever wondered how they calculated “fat free”. For years before I was even on the One Notch At A Time methodology, I never could figure out how that math worked out. I would look at calories and then looking at calories from fat and did the percentages. [...]
NEW Video: Make Eating Veggies Easy and In Minutes For the Entire Week!
Principle #9 is about making eating vegetables and leafy greens easy. When I was struggling to eat healthy, one of the challenges I had was making a salad every night or eating any veggies difficult. I liked vegetables and salads but my excuses far outweighed my ability to eat them on o regular basis. [...]
Principles to Success
Great Video explaining the “Fat Free” Math. How They Get There Might Surprise You.
I just had to share this with all. Ever wondered how they calculated “fat free”. For years before I was even on the One Notch At A Time methodology, I never could figure out how that math worked out. I would look at calories and then looking at calories from fat and did the percentages. [...]
Principle #1 – Eliminate Fast Food, eat Food Fast.
All 10 principles have contributed significantly to my weight loss, but eliminating almost all fast food from my daily life has been paying huge dividends in my health and well-being. Not just by eating healthier foods have I lost weight and lowered my sodium intake, but its how I’ve done it that has made this [...]
Principle #2 – ROI (Return on Investment) / Smart Snacking
ROI or return on investment is a business term used when you may pay a little more for something right now, but the long-term payoff is much more profitable. In essence you are investing in the future. Well making time for snacking and dessert for me has been exactly that. So what’s the best part [...]
Principle #3 – Read labels and know your food.
Take the time and read every label. Don’t worry about people bumping into you in the aisle. It will pay off. I have had to make sure I know exactly what I’m consuming and once I did this, it literally shocked me what I found. Although this will make grocery shopping about twice as long [...]
Principle #4 – Cut small corners where you DON’T SACRIFICE FLAVOR.
I always want the most bang for my buck as they say. Cutting corners on some everyday things can cut calories by hundreds per day. As I’ve mentioned before on this site, I was sick of dieting and I really didn’t want to cut out things I love in life. I’ve been down that road [...]
Principle #5 – Log it, Measure It and have dessert!
Logging food honestly is one the best tools out there. If you don’t measure what you are putting into your body, you can’t improve your results. Plain and simple. I use Livestrong.com to log all my food. It has a tremendous database and graphically shows me what my Fat/Protien/Carb mix is for the day. Every [...]
Priniciple #6 – Think ahead and eat before you eat.
This is the heaviest topic of the 10 principles. It’s so broad and covers so much but is essential when changing your relationship with food. You absolutely have to take emotion out of eating. Period!!!! We all eat emotionally whether good or bad, we think “what should I have for dinner” or looking at a [...]
Principle #7 – Never weigh yourself on a Monday.
Stepping on a scale can be the most aggravating piece of trying to get healthier. Especially when we all have what I call “blow-up” days. So you go to a party or are invited to someone’s for dinner and you let yourself go. It is perfectly natural and completely normal to do this. You’ll feel [...]
Principle #8 – Make Leftovers, Cook Once Eat Thrice.
This is something I started to do when I was just getting tired of cooking every single day and trying to eat out less. I would cook two to three times as much so that I could quickly re-heat stuff on the go. It takes literally almost no extra effort and health benefits (and cost) [...]
Principle #9 – Make eating vegetables and leafy greens easy.
This might be the simplest concept but has helped me eat my vegetables and improve my ability to eat well-rounded meals. Every Sunday I pre-make a huge Rubbermaid container of salad and put it in the fridge. Now I don’t have to make a salad at every meal. I just take a handful or tongs [...]