You want to stay fit and in shape, but also really enjoy dining out? Or, your work schedule or travel stop eating in restaurants several times a week? If so, you are not alone. Almost 60% of Americans indicate the presence of at least once a week. I think the whole point of being healthy is to enjoy your life, so it makes no sense to stop doing what you like to be healthy. The good news is that with a little planning and a little knowledge, you can stick to a routine of healthy diet and still enjoy your meals.
His plan of attack will depend on several factors:
1. Why are you eating? You are there because you are on a business trip and just eat, or going to enjoy the time with a friend or spouse? If you eat need, then stick to a less indulgent food would be prudent.
2. How often do you dine? If eating out is a rare event, what you choose will have little impact on your long term health. If you eat out often, then you can choose to be a little stricter with their choices.
3. Try to keep your current level of health or improve it? You will have a little more "flexibility" in their choice if your goal is to maintain where you are.
4. Here's my warning: Before listing all the tactics to consume fewer calories in the restaurant, remember to listen to your body and eat with intent overrides everything. I prefer to eat what you really like, even if the Alfredo penne with shrimp, and choose to eat consciously, with awareness and 80%, that the choice of a "lighter" but option not benefit at all or eat too.
That said, with some strategies can help, and I'm here to help!
Before leaving:
1. Eat a small snack before you leave, or at least make sure you're not hungry. If you are too hungry, especially at the point of feeling irritable, your desire to eat anything and everything you can easily replace your desire to choose a healthy option.
2. Decide in advance. If you are able to, research on the menu online to see what the restaurant offers. It is easier to stick to a plan made in advance instead of trying to decide on the fly. If your plan is to enjoy what you want; so go ahead; but decide ahead.
3. Change your thinking. Remember you are there to enjoy time with friends or spouse, and you happen to be eating food. Enjoy your food, but remember it's just food.
In the restaurant:
1. Start with water. Cold water, hot water, lemon water, soda water there are so many options! If you choose to order a drink, enjoy something on the lighter fare, like a glass of wine or alcohol mixed with carbonated water. fancy drinks like margaritas and Long Island iced tea can pack up to 600 calories per cup.
2. Skip the appetizers. Appetizer is not synonymous with low-calorie. In fact, many of the appetizers have more calories than the main course. Have you ever been with friends to get something "little snack" and end with a plate of nachos on the table. Even when a shared plate of nachos was enough calories to feed the most people all day! If you must split a drink with your table, then opt for something lighter, like shrimp cocktail.
3. Just say no to the bread basket. Oh ... this hot, freshly baked bread; crispy outside and soft inside, sticky and white. In addition, a perfect ball garlic butter. It's so good. But really, it's just bread. Save your wonderful appetite for the main course. You will feel happier, healthier and less inflated when the food is done.
4. vegetables inflate. Ask the server for a double portion of steamed vegetables instead of all starches. If requested! You have the right to order food in the desired manner; and a good restaurant wants its customers to be happy. If you really want a potato or rice, ask for a smaller part, as one or two elongated potatoes.
5. Be careful with the sauce. Salsas are intended to make the tastiest meals; and the brain loves fat, sugar and salt! To control the overhead of condiments, sauces and dressings request aside and make the sauce fork. Put some bite size food on the fork and dip gently into the sauce.
6. Enjoy the burgers and sandwiches are open. Burgers and sandwiches hit the spot, but rarely have to eat a whole loaf or two thick slices of bread. Ask your open face sandwich (only 1 slice of bread). Many restaurants now offer lettuce as a lighter than traditional burger option.
7. Make informed decisions. Foods such as creamy, crunchy, breaded, stuffed, sauteed and butter are euphemisms for high fat content. As I mentioned before, I eat with awareness is more important than what you eat, but always need to make an informed decision.
8.Remember that all salads are healthy. Some meals salad can have more than 1,200 or more calories- more than most people need a session. The salads are great options, but go light on the cheese, bacon, candied nuts, dried fruit and seasoning added.
9. Before digging in, see how much you think you'll need to eat to feel satisfied and energized. Eat slowly and informed, and when you get to the point, pause, ask your hunger. If you feel satisfied, stop eating, and ask the rest in a bag to go. If the food is not good that the remains, let it go. The food is wasted if it goes in the trash or in the abdomen after it is already full.
10. Place a towel on your plate to signal consummated. Who has a physical barrier between you and your food aid the "encounter" stops your food once you have finished eating.
11. What's for dessert? I will not give advice on the desserts are healthier. I think if you really want something, you should have what you really want and eat just enough to satisfy your desire. Before looking at the menu, check with you to see how you really feel, and how you feel when you leave the restaurant. Are you pleasantly full? How did you feel after dessert? You want dessert habit? How do you do, if you come home without dessert? If you choose to look at the menu, order something that is worth the calories. Enjoy slowly and carefully. If you eat with awareness, you can have the feeling of "satisfied" 3 wonderful bites.
With a little planning and awareness, dining can be part of a healthy lifestyle. Make informed decisions, listen to your body and enjoy your meal!
Tanja Shaw is a healthy diet Rotarian passionate, passionate entrepreneur, mother, runner, and owner of Ascend Fitness Inc. Tanja and fitness expert team coaches inspire and educate residents of Chilliwack to make positive changes and power in their lives through fitness and good nutrition.
His plan of attack will depend on several factors:
1. Why are you eating? You are there because you are on a business trip and just eat, or going to enjoy the time with a friend or spouse? If you eat need, then stick to a less indulgent food would be prudent.
2. How often do you dine? If eating out is a rare event, what you choose will have little impact on your long term health. If you eat out often, then you can choose to be a little stricter with their choices.
3. Try to keep your current level of health or improve it? You will have a little more "flexibility" in their choice if your goal is to maintain where you are.
4. Here's my warning: Before listing all the tactics to consume fewer calories in the restaurant, remember to listen to your body and eat with intent overrides everything. I prefer to eat what you really like, even if the Alfredo penne with shrimp, and choose to eat consciously, with awareness and 80%, that the choice of a "lighter" but option not benefit at all or eat too.
That said, with some strategies can help, and I'm here to help!
Before leaving:
1. Eat a small snack before you leave, or at least make sure you're not hungry. If you are too hungry, especially at the point of feeling irritable, your desire to eat anything and everything you can easily replace your desire to choose a healthy option.
2. Decide in advance. If you are able to, research on the menu online to see what the restaurant offers. It is easier to stick to a plan made in advance instead of trying to decide on the fly. If your plan is to enjoy what you want; so go ahead; but decide ahead.
3. Change your thinking. Remember you are there to enjoy time with friends or spouse, and you happen to be eating food. Enjoy your food, but remember it's just food.
In the restaurant:
1. Start with water. Cold water, hot water, lemon water, soda water there are so many options! If you choose to order a drink, enjoy something on the lighter fare, like a glass of wine or alcohol mixed with carbonated water. fancy drinks like margaritas and Long Island iced tea can pack up to 600 calories per cup.
2. Skip the appetizers. Appetizer is not synonymous with low-calorie. In fact, many of the appetizers have more calories than the main course. Have you ever been with friends to get something "little snack" and end with a plate of nachos on the table. Even when a shared plate of nachos was enough calories to feed the most people all day! If you must split a drink with your table, then opt for something lighter, like shrimp cocktail.
3. Just say no to the bread basket. Oh ... this hot, freshly baked bread; crispy outside and soft inside, sticky and white. In addition, a perfect ball garlic butter. It's so good. But really, it's just bread. Save your wonderful appetite for the main course. You will feel happier, healthier and less inflated when the food is done.
4. vegetables inflate. Ask the server for a double portion of steamed vegetables instead of all starches. If requested! You have the right to order food in the desired manner; and a good restaurant wants its customers to be happy. If you really want a potato or rice, ask for a smaller part, as one or two elongated potatoes.
5. Be careful with the sauce. Salsas are intended to make the tastiest meals; and the brain loves fat, sugar and salt! To control the overhead of condiments, sauces and dressings request aside and make the sauce fork. Put some bite size food on the fork and dip gently into the sauce.
6. Enjoy the burgers and sandwiches are open. Burgers and sandwiches hit the spot, but rarely have to eat a whole loaf or two thick slices of bread. Ask your open face sandwich (only 1 slice of bread). Many restaurants now offer lettuce as a lighter than traditional burger option.
7. Make informed decisions. Foods such as creamy, crunchy, breaded, stuffed, sauteed and butter are euphemisms for high fat content. As I mentioned before, I eat with awareness is more important than what you eat, but always need to make an informed decision.
8.Remember that all salads are healthy. Some meals salad can have more than 1,200 or more calories- more than most people need a session. The salads are great options, but go light on the cheese, bacon, candied nuts, dried fruit and seasoning added.
9. Before digging in, see how much you think you'll need to eat to feel satisfied and energized. Eat slowly and informed, and when you get to the point, pause, ask your hunger. If you feel satisfied, stop eating, and ask the rest in a bag to go. If the food is not good that the remains, let it go. The food is wasted if it goes in the trash or in the abdomen after it is already full.
10. Place a towel on your plate to signal consummated. Who has a physical barrier between you and your food aid the "encounter" stops your food once you have finished eating.
11. What's for dessert? I will not give advice on the desserts are healthier. I think if you really want something, you should have what you really want and eat just enough to satisfy your desire. Before looking at the menu, check with you to see how you really feel, and how you feel when you leave the restaurant. Are you pleasantly full? How did you feel after dessert? You want dessert habit? How do you do, if you come home without dessert? If you choose to look at the menu, order something that is worth the calories. Enjoy slowly and carefully. If you eat with awareness, you can have the feeling of "satisfied" 3 wonderful bites.
With a little planning and awareness, dining can be part of a healthy lifestyle. Make informed decisions, listen to your body and enjoy your meal!
Tanja Shaw is a healthy diet Rotarian passionate, passionate entrepreneur, mother, runner, and owner of Ascend Fitness Inc. Tanja and fitness expert team coaches inspire and educate residents of Chilliwack to make positive changes and power in their lives through fitness and good nutrition.
Aucun commentaire:
Enregistrer un commentaire