DINING OUT!
Great News!!! If you follow these tips it is actually easier to eat out than at home! After all, you can't go back to the kitchen and get seconds, vegetables always seem to taste better and your kitchen doesn't end up smelling like fish!
Here are some hints and guidelines to help you behave and make better choices.
1. Don't go to dinner with the enemy - when the waiter brings the bread basket send it away. If you have a dining partner who insists on keeping the bread basket, have them keep it out of reach from you.
2. Whenever it is available - have the cold water fish.
3. Try having 2 appetizers or an appetizer, a vegetable side dish and a salad rather than a large entree.
4. Start with a deep green leafy salad with an olive oil vinaigrette.
5. If you are having wine - stick with red and have it in the middle of dinner or better yet, have it for dessert.
6. If the starchy carbs they are serving are refined (i.e., mashed potatoes, white rice, pasta) skip them and order double veggies instead.
7. Ask questions - ignorance isn't an excuse for making poor choices! Look at what the options are for vegetables and preparation choices are for different dishes and mix and match to get what you want.
8. Follow the 3 bite rule - if a dessert is worth it, share it and have 3 polite bites of it ONLY.
9. Eat your veggies - this is a great opportunity to get your 3 cups of veggies and to sample vegetables you don't normally cook at home.
10. Enlist support - ask your dining partner to help you stick to your program before you go.
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HEALTHY FAST FOOD DINING
In this ‘Grab-N-Go’ lifestyle that many of us find ourselves in, we have come to rely on the convenience of the “drive through” but often at the expense of our health. Fast food and casual family dinning restaurants can be found on nearly every corner, in every mall, at airports and even in bookstores. Fortunately, along with the explosion of fast food restaurants these companies are now responding to the consumers demand for more healthful options on their menus, at most of the national chains.
Remember, the same principals for healthy eating apply no matter who cooks the meal. Cutting down on saturated fats, trans-fatty acids and refined carbohydrates support a healthful body and your personal goals.
As with any restaurant and even your own kitchen if you haven't yet cleaned out your environment (and if you haven't, what are you waiting for?) there are good options and less healthy ones. When you are dining at a fast food establishment here are a couple of things to avoid:
1. The meal and value “deals”- this generally means you are going to get fries or chips and a soda with your sandwich so take a pass and supplement with a piece of fruit from home. Many restaurants are now offering soups and side salads which are a perfect partner to your main course.
2. “Super-Sizing”-sure you are saving money, but you are sacrificing your fat cells! Practice portion control. Research shows that if you order more, you eat more so control your fork by controlling your order.
3. The sauces-especially if they are secret or special! These can add 100 calories or more of unhealthy fat and sugar to your meal.
4. Anything fried or breaded-go for broiled or baked instead.
5. Watch those beverages – they hide unwanted calories and sugar. To put it into perspective a 12 ounce can of cola has 12 teaspoons of sugar (and who still gets a 12 oz drink?) – grab the bottled water instead.
6. On that note – avoid the frozen or iced coffee/chocolate concoctions – they pack a wallop of calories and fat. You could easily sip down 430 to 650 calories (without including the whipped topping).
In researching and visiting some of the top fast food and family dining food chains, I have some tips I would like to share with you.
Fortunately, as long as you stay away from the chips, cookies and sugar sodas, Subway offers the healthiest fare available in the fast food arena as evidenced by their spokesman Jared’s terrific weight loss while dining daily at Subway. Nearly everything is healthy and you can ensure this by choosing any of the “7 under 6 grams of fat sandwiches” and eat half of the bread or better yet, have it on one of their popular new “low carb” wheat & soy wraps. They use low-fat mayonnaise in their tuna salad and their oil and vinegar is canola-oil based which is one of the better oils to use as it is rich in polyunsaturated omega 3 fats which are known to be heart healthy. You can add lots of extra veggies to your sandwich; order any sandwich as a salad and choose from a variety of soups available fresh each day.
McDonald’s offers a variety of fresh chicken salads-be sure to choose the roasted versus the crispy chicken option, skip the croutons or bacon and top with a low fat dressing choice. If you are dying for a burger choose the Regular Hamburger, Big and Tasty or QuarterPounder, have it without cheese, mayonnaise and ketchup and toss the top bun. Be sure to include the lettuce, tomato, pickles and onion and some mustard for spice. Use the lettuce as the top bun. An even better option is the grilled chicken sandwich on a whole wheat bun that McDonald’s now offers at many of its locations. Have this without the mayonnaise and with little or no BBQ sauce to avoid the added sugar. If you are looking for a low calorie dessert option, their ice cream cone is a deal at 4.5 grams of fat and just 150 calories. It is still loaded with sugar of course, so remember, it is a TREAT!
Taco Bell recently launched their “Fresco Style” Menu. By replacing the high fat sauces and cheese with salsa you can cut total fat grams per entrée down to 10 grams or less. This option is available for 15 of its menu options. The best choices overall are the soft chicken tacos or the chicken taco salad without the shell both done “Fresco Style”. And don't forget that they want you to “Voice Your Choice” – and are happy to tailor their menu items to your requests.
Casual family dining restaurants like Applebee’s, Chili’s or TGI Friday’s now offer a variety of entrée salads, whole wheat tortillas and non-starchy veggies with your entrées. Oh yes, those glossy photos on the table of decadent desserts…if you just can't resist – split it (with other people) and follow the three bite rule.
And of course, everyone always wants to know if they can still have pizza. The answer is yes! Order the thin crust, go light on the cheese and heavy on the veggies and you can eat 2 pieces for less calories and fat than one piece of deep dish pepperoni!
This is a great way to sneak in some extra vegetables too. Add ham or chicken to it and order a dinner salad for a balanced meal.
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HOLIDAY SURVIVAL TIPS
1. If it's a potluck, bring your “friends” Always offer to bring your “friends”. Whenever possible, be the host. Your “friends” are your favorite healthy dishes. When you are the host, you can sneak in healthy favorites, cleverly disguised as holiday fare (roasted winter vegetables, rosemary-crusted leg of lamb, smashed sweet potatoes), and no one will be the wiser if you keep it quiet! (Be sure to let your health conscious friends in on the secret).
2. Imagine yourself as Scarlett O’Hara Eat a small snack – 10 raw nuts, a hard-boiled egg, etc. before you go so that you can control yourself in front of tempting treats. It's hard to be rational when you are starving.
3. Wear great lipstick and something snug around your waistline A holiday party is no place to be wearing an elastic waistband!
4. No alcohol until after food If you are going to have an alcoholic drink save it for dessert so you won't be tempted to overindulge – you may find you don't even want it then! Have sparkling water with a slice of lime and fake it. Avoid any drink that has an umbrella in it, i.e. beware of the sugary mixers and the liqueurs.
5. Have a serious bathroom chat If you feel like you are going to lose it, take yourself into the bathroom and regroup and recommit to your original goals. You can go back to the bathroom as many times as you need to!
6. Engage an ally Have a friend keep an eye on you and gently remind you if you are going over the edge.
7. Bust a move…bust a lot of moves. Keep active during the holiday season – this is NOT the time to blow off the gym, this is the time to get a couple extra sessions in and take advantage of dancing at all the holiday parties.
8. Know your numbers Recognize what you are eating. A good rule of thumb is that most polite bites of the decadent fare are 100 calories each. You could easily eat your meal before you ever get to the table. My advice – forget the appetizers altogether and wait for dinner. If you are making a dinner of the appetizers, follow the 3-Bite Rule and pick and choose from the healthiest offerings (shrimp, chicken skewers, vegetable crudités, etc.). Never, ever eat while standing up! Keep a glass of sparkling water in your right hand & a napkin in your left so you can't grab anything.
9. 3-Bite Rule If it is really, really worth it – allow yourself 3 POLITE bites of it. Pretend you are being filmed for a national TV show while you are having these bites, so make them dainty!
10. Pick your shots and go “Big”. In a buffet situation, go with the healthy stuff first, and limit the decadent choices (see 3-Bite Rule above). If the decadent fare isn't worth it (and often times it looks better than it is!) think back to Tom Hanks in “Big” and get rid of it!
11. Reward yourself Jewels, new cars, a fantastic wardrobe…okay, a bubble bath, a pedicure, a massage, whatever is a treat for you. Plan to reward yourself for sticking with your commitment.
12. Everything counts That means that everything you eat counts and everything you do counts. The message here is that if you blow it with a meal, it doesn't mean that the day is shot, get yourself back together and recommit to healthy eating and sticking with your exercise program.
Lucky 13. Write it down Research shows that people who write down what they eat during the holidays stick with their program and don't add on any holiday pounds.
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STRATEGIES FOR SURVIVING YOUR SWEET CRAVINGS!!!
1. Go for the Mint - Brush Your Teeth right after a meal or snack so you get the food taste out of your mouth as soon as possible.
2. Keep a snack handy: eat your High Response Cost meals and snacks on schedule to keep your blood sugar stable. If you “forget to eat”, when you remember it will probably be because you are starving! It is hard to be reasonable when your brain wants quick energy NOW (i.e. sugar), so avoid this by never letting yourself get more than a little hungry. And always keep an emergency snack handy (10 raw nuts, an apple or a healthy snack bar)!
3. Get your protein in consistently at your 3 meals. Protein helps keep you fuller longer and releases the hormone glucagon which balances out insulin.
4. Use fruit to taper off sugar - keep grapes in the freezer and pop one in your mouth when you get a craving.
5. Find out where the sugar is hiding - you can't cut it out if you don't know it's there!
6. Retrain your sweet tooth by tapering down off of sweet tastes and switching over to spicy or savory!
7. Dump the caffeine (coffee, soda, tea…) - it exacerbates sweet cravings and can make you insulin resistant!
8. Get enough sleep and manage your stress - problems with either of these will make you crave sweets to raise serotonin - the feel good brain chemical!
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TIPS FOR GETTING YOUR SUGAR AND CARB CRAVINGS UNDER CONTROL
Some people will tell you that craving foods high in sugar and carbs is different than hunger. In fact, the desire or craving for high sugar foods or carbs is hard-wired in the brain. Eating these foods creates a chemical chain reaction that leads to a temporary increase in serotonin levels. Serotonin helps you feel relaxed, less anxious & stressed and improves your mood. If you are struggling with overwhelming cravings for certain trigger foods high in sugar and carbs you may be low in the important feel good brain chemical serotonin.
Metabolically, when you eat foods high in sugar and carbs, you increase both blood sugar levels and insulin levels. You will momentarily raise your serotonin levels due to the increase of insulin but this is a short lived effect and the big swing in blood sugar levels just compounds the cravings problem, making you want more. Increased insulin levels leads to even more cravings, because it's a ‘hungry-hormone’. And of course the increase in insulin causes increased fat storage to boot! The WORST way to raise serotonin is by reaching for sugar and carbs.
There are several ways that you can naturally raise this brain chemical which will not only enhance your mood but also lower your appetite, especially for your “trigger” foods. In a recent study on depression where participants were given the nutrient 5-HTP (which converts to serotonin) throughout the day to elevate mood the most interesting side effect was weight loss which occurred because the participants reported a significant reduction in appetite. Instead of reaching for foods to raise your serotonin levels choose from the following tips that will benefit your mood and your health for the long term:
- Exercise - especially outdoors in the bright light, both the movement and the increased oxygen consumption raise serotonin levels.
- Some cravings are thirst in disguise, try drinking a large glass of water (preferably with a squeeze of lemon) and wait a few minutes to see if you're still hungry.
- Get enough sunlight and bright light. If you find that you are craving sugar at four in the afternoon try a brisk walk in the bright sun. If it is overcast go into the brightest room in your house.
- Consume optimal amounts of protein at your 3 meals especially wild game, turkey, cheese and dairy products, whey protein, nuts and seeds.
- If you are having a sweet attack, have a small amount of dark chocolate.
- Take a good multi vitamin/mineral supplement so your body has the building blocks it needs to make its brain chemicals. Also, an increase in the amino acid glutamine improves the body’s ability to absorb vitamins and minerals.
- Snack on a piece of fruit combined with a hand-full of nuts or cheese, cottage cheese, PaleoMeal & berry parfait or a healthy energy bar like PaleoBar.
- Avoid stimulants like coffee and caffeinated beverages, the artificial sweetener aspartame and alcohol-all of these can lower serotonin levels over time.
- Use Xylitol as a sweetener (instead of feeding the sugar-craving) which is a naturally produced sugar alcohol that will not sabotage your mood or energy levels the way sugar can. It is almost as sweet as sucrose, which will give you the sweet taste you want and the craving control you need.
- Avoid or at least manage your stress-stress raises cortisol which can exacerbate sugar cravings!
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WHAT SHOULD YOU EAT?
Healthy eating is the foundation for everything - fat loss & weight management, prevention, slower aging and managing lifestyle diseases. The challenge is…what should you eat??? If you go to the bookstore you will be overwhelmed in the “diet and nutrition section” by a multitude of different theories-low fat, low carb, vegetarian, high protein.
How do you know what the right nutritional approach is for you without going to school and getting a degree in biochemistry?
The answer lies back in our ancestry and in our biochemistry. Thankfully, this doesn't mean that you will have to go back to school and study anthropology and chemistry-we have put it all together for you and it is based on following these simple principles.
1. Eat a diet balanced in its macronutrient ratios-protein, fats, high fiber carbohydrates and non-starchy vegetables to balance hormone response (insulin, glucagon and CCK).
2. Eat from the rainbow of non-starchy vegetables and fruits to get a variety of “phytonutrients” (plant based vitamins, minerals and antioxidants).
3. Eat a moderate amount of healthy fats per day including extra virgin olive oil, coldwater fish, raw nuts and seeds and avocados to help with satiety (feeling full), brain and nervous system function, balance hormone response and to control inflammation.
4. Eat protein based on your lean body mass, activity level and state of health-divide this total protein amount over the day and eat some at each meal and snack.
5. Choose carbohydrates that are unrefined or as least refined as possible that contain a lot of fiber like legumes (lentil, black beans, etc.), whole grains, sweet potatoes, berries and apples).
6. Eat 3 meals and 1-2 snacks throughout the day to maintain blood sugar balance and avoid the raising of stress hormones from skipping meals.
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Brighten Up Your Diet
You can reduce the signs of aging by brightening up your diet. Are you adding colors to your diet? You should be adding vibrant colors to your diet such as glossy red peppers, bright orange carrots, deep green broccoli, crisp lettuce, and velvety blueberries. Add more color to your diet and receive the benefits of all the antioxidants, for example:
- Red-tomatoes offer lycopene, a carotene which is important for heart and prostate health
- Orange-winter squash contains alpha and beta carotenes
- Green-broccoli helps produce enzymes to fight against cancer
- Yellow-oranges are loaded with vitamin C which is especially good for immunity
- Purple-blueberries contain anthocyamins, a powerful antioxidant and reduces blood clot formation
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Tips for Eating Healthy
“I suggest to many of my clients that they take the word “Diet” our of their vocabulary and look at their meals as a “Meal Plan for Good Health.”
Maria Dello
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Eat when you are hungry, not when food appears before you. Look into the quality of food before you can eat. Does this food deserve to go into and become part of you?
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Develop a more discerning palate. Eat what tastes and feels good to you.
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Try to eat clean natural foods. Reduce the toxic load. Buy organic and harmone-free food, when available.
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Clear your emotional plate before you eat. Breathe first, then chew, and no watching TV or talking on the phone when eating.
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Eating at the right times. Try eating at the same time everyday and never near bedtime, for better digestion.
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Portions should be balanced: 1/3 of protein, vegetables and carbohydrate each. (for carbohydrate meal only.).
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No fake fats: hydrogenated, partially hydrogenated fats.
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Drinking eight glasses of water is a must, (away from meals). |
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