Diners have become more health-conscious the last few years, and now want healthy choices whether eating at home or at their favorite restaurants. Luckily, the restaurant industry has been quick to accommodate the demand, so you'll find you have many options to "eat healthy" these days.
Whether you're eating at home or dining out, the same rules for watching your weight apply. You need to eat more vegetables, fruit and whole grains. Choose smaller portions of lean meats, fish and poultry. Eat a variety of foods, and fresh, raw foods are better. Cut back on salt, sugar, saturated fats and alcohol also. Drink plenty of water, and include exercise every day as part of your daily lifestyle choice.
So whether you're having lunch with the gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning.
Here are some easy tips to remember when ordering out that will help you to lose weight even when eating at your favorite restaurants:
1. If you know the menu from the restaurant you're going to, plan what you're going to have ahead of time. This will help save you from making a last minute decision that could result in high-calorie choices.
2. Drink at least one full-glass of water or iced tea before eating your meal. This helps your digestive process, and, because you'll feel full sooner, you will eat less.
3. Don't be afraid to ask for the "senior citizen" special or kid's-sized portions. Most restaurants will accommodate you -- and often you'll pay less as well!
4. Order first. That way you're much less likely to be influenced by the choices of your companions.
5. If you're not sure how something is prepared, don't be afraid to ask. And if the dish is cooked in oil or butter, you can always ask if they have a "fat free" option.
6. If everything on the menu is high in fat or calories, ask if the chef could prepare a plate of fresh fruit and vegetables. Many restaurants offer a vegetarian selection, so if you don't see it on the menu, ask.
7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).
8. Order an appetizer and a salad as your meal. Or a soup and salad. For dessert, choose fresh fruit.
9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.
10. If you're having a full meal, split the appetizer and desert with your companion.
11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.
12. Choose breadsticks over bread, or if you eat bread, don't add butter. Stay away from muffins and croissants, and choose whole grain over white.
13. Choose steamed vegetables instead of baked potatoes or other starches. Again, use lemon and herbs and spices rather than butter to flavor them with.
14. Whenever possible, eat like the Europeans do, and have your biggest meal at lunchtime. Not only will you save money, but you'll cut down on calories at the same time!
15. Take the time to enjoy your meal. Savor the flavors and textures of your food, and enjoy the company you're with. When you eat slowly, you give your body's internal clock the time it needs to know when you've had enough. When you're full, stop eating. Ask your server to remove your plate so you're not tempted to keep eating while you wait for your companion to finish.
16. Ask for salsa on your baked potatoes, rather than sour cream and butter. Not only is salsa much lower in calories, but it adds a "spicy" flavor to potatoes.
17. Order salad dressings and sauces "on the side." This gives you more control of how much to use. Another tip for salad dressing -- rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad. You'll get the same amount of flavor, without all the added calories!
18. Choose brown rice over white rice (or french fries), whole grain breads and rolls over white. Not only are they lower in calories, but they are better for you.
19. Stay away from "all you can eat" buffets and salad bars. It's too easy to lose track of the amount of food you're eating, even when it's salads. If that's your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream. Stick to soups, raw vegetables and fresh fruits.
20. Have your soup first. It will help to fill you up, and most soups have fewer calories.
21. If you're craving something sweet, and don't want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing -- dip your fork into it first, then your dessert.
22. Split your dessert with your companion. You'll still feel like you got to be indulgent, and you'll only have to exercise half as long to burn off the extra calories!
23. When ordering sandwiches, order them with mustard only, rather than mayonnaise. Not only does mustard have almost no calories, but you won't miss the mayo!
24. If the portion you were served is large, only eat half of it. Take the other half home. Not only will you get two meals for the price of one, but you'll cut the calories in half as well!
25. Go for a walk after eating. Stroll along the beach, walk through a park, visit a zoo. You'll burn calories and get your exercise at the same time!
27 December 2006
Four Holiday Tips to Beat The Bulge.......
Ok I know this isn't the article I said would be next. But, I thought this article would be drastically needed during this festive season.
The Holidays are in full swing. If you are like most people then the Holidays bring about a sense of wonder, an atmosphere of good will and....a huge plate of food followed by tons of Christmas cookies!
More than 50 percent of adults gain weight during this magical time of year but you don't have to be one of them! In this issue I am going to bring you four tips that will help keep the pounds from finding their way to your waist.
It's said that the average person gains between 2 and 6 pounds between now and January 1st. For some this can mean struggling for months just to get back to their pre-Holiday weight.
Our goal for you is to not put the pounds on in the first place. Sounds good, right?
Before we dive into the tips let's take a moment to set you up for success.
This may seem silly or trivial, but bear with me as this will likely be the catalyst for your success.
Close your eyes and picture yourself standing in front of your bathroom scale. The calendar on the wall says January 2nd 2007. The Holidays are over and you are now forced to reckon with reality. You step onto the scale and peer down at the reading. What does it say? Did the numbers go down? Did they stay the same? Are you up 5 pounds?
Scary thought, isn't it? The ominous first week of January beckons decorations to come down and the New Year's resolution of losing weight to be made out of desperation. But I have some powerful news for you.
You have a choice to make.
Right now you can decide what your scale will say on January 2nd 2007. Close your eyes again and picture yourself stepping onto that scale. Now decide what you want that number to be. Got a picture of it in your mind's eye? Good. This is your goal. Now read on for the tips that will see you through your goal.
Holiday Tip #1: Maximize the Burn
We all know that the month of December is a busy one. There are parties and dinners; shopping and decorating. You have cooking and cleaning to do before your guests arrive and gift wrapping to do after the kids are in bed. So where do your workouts fit in? You probably have a regular schedule for your workouts (if you don't then schedule your first appointment with me ASAP) and this schedule will likely be modified for the Holidays. And less exercise means more weight gain, especially when it is coupled with an increase in food consumption.
Does this mean you have to stick to your guns and never miss a workout? While that would be ideal, it just isn't practical. Instead of rearranging your Holiday schedule to revolve around your workouts focus on maximizing each workout that you do get in.
In other words, kick up your intensity when you do find the time to exercise.
A great way to do this is to do complex movements, such as a squat and press rather than a simple squat. Another way to burn more calories is to utilize your core throughout your workout. This can be done by challenging yourself with an unstable surface-use a stability ball for your crunches and try standing on one leg while performing bicep curls.
Holiday Tip #2: Don't Go Hungry
"I'm saving my appetite for the party tonight...." Have you ever uttered those words? The thought is tempting, right? You know that a Holiday party or dinner means an abundance of great food, and what better condition to arrive in than famished? The hungrier you are the more good food you will have room for.
This plan has two major problems.
First, when you go for hours without food your metabolism crashes. This means that when you do get around to eating-like when you arrive at the buffet-your body will be eager to store all the yummy calories as fat. Not good.
The second problem is the most obvious. The more food you eat at that Holiday party the more likely your scale will display a ridiculously high number on January 2nd. Again, not good.
Instead of saving your appetite for a big meal, maintain a healthy metabolism by eating small meals every few hours. Always eat a well balanced breakfast and never arrive at a party with a growling stomach.
Holiday Tip #3: Be Inefficient
I know, I know. You are constantly bombarded by information on how to be more efficient and here I go telling you to be inefficient. But hear me out.
Be inefficient in how you expend energy.
In other words, expend as much energy as you can on an activity even if this means doing things in a more challenging way. After all, the more energy you expend the more calories you burn.
Here are some ideas: Instead of rallying for the closest parking spot at the mall choose the farthest spot you can find. The extra walking burns calories. Always opt for the stairs instead of an elevator. If you have the option of sitting or standing, work your legs and stand. Have to sit at work? Try sitting on a stability ball-you will burn calories and work your core without having to think about it.
Be on the lookout for more fun ways to expend energy this Holiday season. Remember that the number on your scale will be the result of each individual calorie that you consume versus each individual calorie that you expend.
Holiday Tip #4: Watch Out for the Eggnog
Who doesn't love eggnog? It is sweet, spiced and oh so creamy-yum. However, did you know that 8oz of eggnog with rum contains 450 calories?
Numbers like that add up quickly-indulge in just 8 glasses and the number on your scale will creep up a digit.
Don't be fooled. Eggnog is not the only high-calorie beverage that threatens your waistline. Champagne, wine, hot cocoa, spiced cider and spirits are all filled with one deadly thing:
Empty calories.
Stay away from beverages that are high in empty calories. Oh yeah, unfortunately this includes alcohol also LOL!!! :( Instead drink as much water as you can and stick to limiting your high-calorie drinks.
Did you know that the solution to your fitness goal is right before your eyes? Contact me LOL, your fitness expert and get started on your own plan for fitness today. It's a great feeling seeing the pounds melt off week after week!
Interested in my bi-monthly Phil's Get-Fit-R eNewsletter filled with content rich articles, tips and tasty healty recipes? Click here to subscribe
The Holidays are in full swing. If you are like most people then the Holidays bring about a sense of wonder, an atmosphere of good will and....a huge plate of food followed by tons of Christmas cookies!
More than 50 percent of adults gain weight during this magical time of year but you don't have to be one of them! In this issue I am going to bring you four tips that will help keep the pounds from finding their way to your waist.
It's said that the average person gains between 2 and 6 pounds between now and January 1st. For some this can mean struggling for months just to get back to their pre-Holiday weight.
Our goal for you is to not put the pounds on in the first place. Sounds good, right?
Before we dive into the tips let's take a moment to set you up for success.
This may seem silly or trivial, but bear with me as this will likely be the catalyst for your success.
Close your eyes and picture yourself standing in front of your bathroom scale. The calendar on the wall says January 2nd 2007. The Holidays are over and you are now forced to reckon with reality. You step onto the scale and peer down at the reading. What does it say? Did the numbers go down? Did they stay the same? Are you up 5 pounds?
Scary thought, isn't it? The ominous first week of January beckons decorations to come down and the New Year's resolution of losing weight to be made out of desperation. But I have some powerful news for you.
You have a choice to make.
Right now you can decide what your scale will say on January 2nd 2007. Close your eyes again and picture yourself stepping onto that scale. Now decide what you want that number to be. Got a picture of it in your mind's eye? Good. This is your goal. Now read on for the tips that will see you through your goal.
Holiday Tip #1: Maximize the Burn
We all know that the month of December is a busy one. There are parties and dinners; shopping and decorating. You have cooking and cleaning to do before your guests arrive and gift wrapping to do after the kids are in bed. So where do your workouts fit in? You probably have a regular schedule for your workouts (if you don't then schedule your first appointment with me ASAP) and this schedule will likely be modified for the Holidays. And less exercise means more weight gain, especially when it is coupled with an increase in food consumption.
Does this mean you have to stick to your guns and never miss a workout? While that would be ideal, it just isn't practical. Instead of rearranging your Holiday schedule to revolve around your workouts focus on maximizing each workout that you do get in.
In other words, kick up your intensity when you do find the time to exercise.
A great way to do this is to do complex movements, such as a squat and press rather than a simple squat. Another way to burn more calories is to utilize your core throughout your workout. This can be done by challenging yourself with an unstable surface-use a stability ball for your crunches and try standing on one leg while performing bicep curls.
Holiday Tip #2: Don't Go Hungry
"I'm saving my appetite for the party tonight...." Have you ever uttered those words? The thought is tempting, right? You know that a Holiday party or dinner means an abundance of great food, and what better condition to arrive in than famished? The hungrier you are the more good food you will have room for.
This plan has two major problems.
First, when you go for hours without food your metabolism crashes. This means that when you do get around to eating-like when you arrive at the buffet-your body will be eager to store all the yummy calories as fat. Not good.
The second problem is the most obvious. The more food you eat at that Holiday party the more likely your scale will display a ridiculously high number on January 2nd. Again, not good.
Instead of saving your appetite for a big meal, maintain a healthy metabolism by eating small meals every few hours. Always eat a well balanced breakfast and never arrive at a party with a growling stomach.
Holiday Tip #3: Be Inefficient
I know, I know. You are constantly bombarded by information on how to be more efficient and here I go telling you to be inefficient. But hear me out.
Be inefficient in how you expend energy.
In other words, expend as much energy as you can on an activity even if this means doing things in a more challenging way. After all, the more energy you expend the more calories you burn.
Here are some ideas: Instead of rallying for the closest parking spot at the mall choose the farthest spot you can find. The extra walking burns calories. Always opt for the stairs instead of an elevator. If you have the option of sitting or standing, work your legs and stand. Have to sit at work? Try sitting on a stability ball-you will burn calories and work your core without having to think about it.
Be on the lookout for more fun ways to expend energy this Holiday season. Remember that the number on your scale will be the result of each individual calorie that you consume versus each individual calorie that you expend.
Holiday Tip #4: Watch Out for the Eggnog
Who doesn't love eggnog? It is sweet, spiced and oh so creamy-yum. However, did you know that 8oz of eggnog with rum contains 450 calories?
Numbers like that add up quickly-indulge in just 8 glasses and the number on your scale will creep up a digit.
Don't be fooled. Eggnog is not the only high-calorie beverage that threatens your waistline. Champagne, wine, hot cocoa, spiced cider and spirits are all filled with one deadly thing:
Empty calories.
Stay away from beverages that are high in empty calories. Oh yeah, unfortunately this includes alcohol also LOL!!! :( Instead drink as much water as you can and stick to limiting your high-calorie drinks.
Did you know that the solution to your fitness goal is right before your eyes? Contact me LOL, your fitness expert and get started on your own plan for fitness today. It's a great feeling seeing the pounds melt off week after week!
Interested in my bi-monthly Phil's Get-Fit-R eNewsletter filled with content rich articles, tips and tasty healty recipes? Click here to subscribe
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