Eating Out Counter Attack Plan

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If you read last week’s blog, you probably did the same math I did….and  probably thinking like Scoobie Doo, “Ruh-roh!” But, all is not lost and you CAN eat out successfully. Like any successful goah achievement, however, you have to plan.

When you know you’re going to eat out, consider better food choices you can make that day. You might plan a lighter lunch if you’ll eat out at dinner. Try not to skip meals because low blood sugar might encourage overindulging later. Most importantly, don’t show up at the restaurant starving. If you really want to splurge on a higher calorie entrée, by all means, skip dessert. Commit to sticking to your plan once you’re in the restaurant. And try to avoid all-you-can-eat buffets. Those are very difficult to combat mentally when the “value” proposition teases us into thinking we need to eat more. Because buffets really test my control, I just avoid them.

Your Attack Plan

If eating out, you might try some of the strategies below:

  • Don’t forget “portion distortion”! We have been brainwashed into thinking portions should be larger–and food often comes in multi-serving sizes. So order regular portion sizes instead of the jumbo or super sizes that are so common. Ask for a smaller size.
  • Try an appetizer, half an entrée, or share a meal with a friend and order an extra side salad. This is also a money saver!
  • Ask if you can make healthy substitutions, for instance, a baked potato instead of fries, or a salad or fresh fruit instead of coleslaw. Ordering ala carte is a good idea also—and always ask what healthy substitutions are available. Most restaurants want you to come back.
  • Ask for half your entrée to be wrapped up to go before the food is brought to the table.
  • Learn to spot which dishes are made with lower calorie cooking methods.
  • Ask how dishes are prepared and if they can do it your way by either grilling the chicken or steaming the vegetables.
  • Always request that sauces and dressings be provided on the side.
  • Don’t tempt yourself! Have the waiter remove the bowl of chips or peanuts, or the basket of bread. (Personally, I can’t sit in front of a bowl of chips and not eat them.) Calories from mindless nibbling can add up before you know it.
  • Don’t sit near the dessert cart!
  • Limit or eliminate alcohol. Alcohol is high calorie. It contains few nutrients and weakens your will power.

You can do it! Be strong & plan ahead.

Till next time, LIVE fit. Be happy.

Eating Out Twice a Week = 6 Added LBs. a Year

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A recent study of our US dining habits by the American Cancer Society took a look at 12k adults over a 7 year period. According to the study, we eat out an average of 2X a week, taking in an extra 200 calories…and the quality of those calories is more saturate fat, sugar and sodium.

Their lead researcher Binh Nguyen, PhD, said “If you eat out 2 days per week and do not exercise or reduce intake during the day, the additional caloric intake is about 20,000 calories per year, the equivalent of about 6 pounds annually.”

Yikes. Ok, I am an analyst by day, so I immediately  started doing more  scenarios…what if we eat out 3X a week, or 5X a week, or more..? You get the picture. Scary huh? Couple that with significantly more sedentary lifestyles (sitting is the new “smoking”) and it’s no wonder we have the health challenges we do.

Now, you can eat out and still eat healthy, but it will take a little planning in advance. Try these simple strategies:

Before you head out, look up the restaurant’s menu online. Most have calorie counts for better decision making. Just remember, many calorie totals exclude salad dressings and other toppings.
If you can’t get calorie counts, keep an eye out for lower fat options like clear, broth-based soups or spinach salads with the dressing on the side. With entrees, go for grilled, broiled, or steamed vs. fried. You can always ask your waiter for healthier options and most restaurants will work with you on adjustments. (high maintenance ordering as my kids like to tease!)
Remember portion distortion. Most entrees will serve 2-3 people! Split your meal AND save a buck. This works even better with desserts…if you must indulge in the chocolate cake (Lisa), get a spoon for everyone at the table!

 

Be fit, live well, laugh often.

 

The Power of Mantras

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I like mantras and affirmations. Let’s face it. Life happens. And there are times we all go through that just straight up “suck egg” (a polite term one of my friend’s uses). Ironically, it’s in these lousy times that we learn the most about ourselves and receive some of life’s greatest rewards. During tough times, it can be hard to think about anything other than what’s going on. Whether you are going through a tough time or want more focus on a positive result, mantras can provide powerful changes in thought, word and deed!

How does the mind/body connection work? Well, in a nutshell, attitude matters. You get what you expect. Most important, however, is the fact that happiness is a choice. It doesn’t mean that “suck egg” won’t happen. It does mean, however, that you have complete control on how you handle what life throws your way.

I’ve had multiple “suck egg” situations in life. One of the biggest was the “c” experience. Would I have opted for cancer for the life learnings I got out of it? Nooooo, thank you! To help get through it, however, I used multiple mantras. One I spoke repeatedly was, “I choose LIFE” and “My body is strong, healthy, and free and clear of disease.” I said these out loud every morning, driving my car, at quite times, before bed, while getting chemo, while puking my guts up, or while feeding my little ones when I was nauseous. Spoken words are powerful. And, energy flows where focus goes.

Mantras are not new. They are a cornerstone in meditation, prayer, goal achievement, competition, and in life in general. Mentally, they work as affirmations of one’s own higher consciousness and divinity, which can work to replace limiting beliefs. On a physical level, the repetition of mantras has multiple effects creating energy patterns and vibrations.

On a spiritual level, the repetition of sacred mantras helps us to remember and strengthen their connection to the divine within. It soothes the mind and body, allowing for a greater expression of spirit. Personally, I like the repetition of a mantra to tame and disarm my ego…which is often the very thing placing limits on my desires.compete every

Mantras are not new. They have been used for thousands of years because they are extremely powerful and effective. Ready to give it a try?

Peruse the internet. Find the statements that resonate with you. Write them down. Post them in visible places. Speak your mantras out loud. Find sites that motivate you. One of my favorites is Compete Every Day. This company produces limited run Athletic and fashion wear with bold, powerful mantras. They have wonderful newsletters and Facebook quotes. Plus, you should see this week’s “Athlete of the Week”!

Go ahead, give it a try. What have you got to gain?

7 Things to Remember Before Starting (Another) Workout Program

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Tom Nikkola, CSCS, CISSN, Pn1 recently shared a blog with the above title. If you are like me, you appreciate Cliff notes, so here they are, short ‘n sweet:

  1. You’re probably not a high school athlete anymore.

Be sensible, ‘nuff said.

  1. Your body will change when you challenge it, not when you punish it.

One of my favorite quotes is, “You can’t expect 100% results with 50% of the effort.” Training is like life, you get out of it what you put into it.

  1. Exercise is just a stimulus. Nutrition and sleep are what actually change your body.

Train to change your body, then fuel and recover (sleep) properly to allow your body and hormones to do their thing.

  1. Sometimes, doing an exercise wrong is worse than not doing it at all.

I’ve been certified for over 20 years, but will be first to admit I don’t know it all and I love to learn new ways to train and/or a better way. Don’t be afraid to seek help. Keep learning & sharpen the saw.

  1. The sauna and steam room can help you recover faster.

Heat speeds recovery, lowers oxidation, increases growth hormone, and is detoxifying. Plus, it makes your body inhospitable to unwelcomed bacteria and viruses.

  1. Nutrition and supplementation can lessen the muscle soreness.

This subject alone could be a year’s worth of blogs. Let food be they medicine and medicine be thy food. If you do supplement, consider curcumin and/or coconut oil.

  1. You don’t have to be a runner, but you should view the process of getting fit as a marathon, and not a sprint.

You didn’t get where you are overnight, so don’t expect overnight results. One bad meal won’t make you fat—on the other hand, one week of workouts & healthier eating won’t make you fit.

To obtain better results, you can use a fat cavitation machine, if you do not have much information about this you can visit twelvmag.com and read more about this incredible technology that will help you loosing weight faster.

Until next time, live strong. Be fit. Laugh often. And smile.

What have you got to gain?

Interested in reading more about the benefits of Curcumin or Coconut Oil?

http://www.huffingtonpost.com/andrew-weil-md/turmeric-health-have-a-happy-new-year_b_798328.html

http://www.webmd.com/vitamins-supplements/ingredientmono-662-Curcumin%20(TURMERIC).aspx?activeIngredientId=662&activeIngredientName=Curcumin%20(TURMERIC)

http://www.doctoroz.com/blog/charles-mattocks/benefits-coconut-oil

http://www.huffingtonpost.ca/2013/05/01/coconut-oil-benefits_n_3194782.html

http://www.eatingwell.com/nutrition_health/nutrition_news_information/health_benefits_of_coconut_coconut_oil_coconut_milk_coconut_water_coconut_flour?page=2