Be smart when eating out!

Karen Sherwood, NC, HHP

LIFE nutritionist

Let’s face it, dining out is a big part of life.  The good news is, you don’t have to put your nutrition on hold when you go to a restaurant.  It doesn’t have to be difficult to eat what you like and maintain, or even continue to lose weight.  Just keep these tips in mind when you dine out:

Don’t skip meals earlier in the day to “save up” for the evening.  It’s way too easy to overeat when you’re hungry.

Look for key words on the menu:  “roasted”, “grilled”, “poached”, “steamed”.  These terms usually mean they were prepared without extra fat or a large amount of calories.  It is still always helpful to ask your server exactly how the food is prepared.  Don’t be afraid to make substitutions.

On that same note, stay away from items that are “fried”, “smothered”, “sautéed”, “covered”, etc.  Obviously, these are less healthy items that can easily have twice the calories of the steamed versions.

Enjoy the dining experience.  Take your time, eat slowly, and enjoy the social side of eating.  It takes about 20 minutes for the brain to register that you’re full.  We consume a lot less calories when we eat slower.  It is also easier on the digestive system.

Remember to choose a blend of carbohydrates, proteins, and fats at each meal.  One large bowl of pasta with cream sauce is not the best way to go.  Add chicken and veggies, switch to a red sauce, scale back the amount of pasta and you’ve got a great meal.

Ask for dressings and sauces to be put on the side.  That way, you can decide how much to use.  Remember, a little goes a long way!

Take home at least half of your meal.  Most restaurant portions are enough for 3 meals so there’s no need to clean that plate!  It is even advised that you get the takeout box when the food arrives and put half of your meal in right away. Portion control is the single most important thing to practice in a restaurant.  It will save you more calories than you know.

Let’s say you dine out about once a week. Allow yourself one “exciting item” whether it be a glass of wine, soda, or small piece of cake.  Remembering moderation is always key to avoid overindulgence later.

On average, Americans eat over 200 meals away from home each year.  Remember these tips when dining out.  By making small changes over time, you can enjoy restaurant food without sacrificing good nutrition.

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In order to keep you with energy your body needs to burn fuel and the metabolic rate is the rate it does it. Metabolism plays a huge role in nutrition and a major one in the bottle of weigh loss.  Here are three reason why you’re not loosing or maintaining a certain weight.

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1. Doing cardio is a great if not the best way to burn calories, but it it only goes so far and the next step is to lift some pounds. It should always be appropriate to your needs and capabilities, when you lift weights you’re creating muscle mass which will prevent future injuries by strengthening the joints and it will also increase your metabolic rate.

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2. If you think that you’re saving time and calories by not having breakfast -you’re totally wrong. And it’s not just eating something, it’s about eating the right amount of protein along carbohydrates that will give you a jumpstart to your metabolism and will set you up for the rest of the day.

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3. Despite how relaxed are you by bed time, your body is working hard and it should. Sleeping well is a key factor for metabolism. It’s the best time to replenish nutrients and for your muscles to repair themselves.

Here is a great workout that combines cardio with muscle building. It’s Amber and this is Upper body circuit. 

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ONLY FACTS

Hakkaryo

1. Hakkoryu is a Jujutsu system which uses the body’s Keiraku (meridian system) to create varying amounts of pain to control an attacker without necessarily causing serious injury. It involves various techniques and requires a lot of training.

2. The name “Hakkoryu” is based on a philosophical Japanese view of the color spectrum as being divided into nine bands of light.  The eighth shade is infrared, which is invisible to the naked eye but extremely powerful, both characteristics apparent in Hakkoryu’s techniques.

3. Shodai Soke Okuyama Ryuho is the name of the founder of the Hakkoryu Jujutsu. On June 1, 1941 he held the “Hakkoryu Kaiso Hokokusai” (Ceremony Proclaiming to the Kami (Gods) the Founding of Hakkoryu). Hakkoryu was born on this date. Moving to the Kanda district of Tokyo, he established the Hakkoryu Kobujuku (Private School for the Classical Military Art of Hakkoryu) where he operated a popular training hall while also providing direct instruction to the police and military.

Capoeira

1. Capoeira has it’s origins in Brazil, an art form which combines fight, dance, rhythm and movement. Capoeira is a dialogue between players – a conversation through movement which can take on many shades of meaning.

2. The origins of Capoeira are still not well defined by the historians, but is apparent that african american slaves were a big influence and an important piece for the development of this martial art form. One of the first theories proposing African origin for capoeira was put forward in 1889 by Beaurepaire-Rohan, who defined the art of capoeira as being a “kind of athletic game introduced by the Africans…” (in Soares, 1993: 20).

3. Capoeira’s acrobatic aspects, its effectiveness as a form of self-defense and its continuous flow that exudes an animal like primitive force makes it one of the most passionate martial art forms.

kunf fu

1. Also known as Gongfu or Wushu; Kung Fu has its origins in China and it stands as a representative for Chinese culture. Nowadays, it is regarded as a traditional sport gaining more and more popularity.

2. Some of styles that involve the practice of Kung Fu are Shaolin, Tai Chi and Qigong. Although these are fighting styles, Kung Fu advocates virtue and peace not aggression or violence. With a number of movement sets, boxing styles, weapon skills and some fighting stunts, Kung Fu keeps its original function of self-defense. Now it’s also valued in body-building and fitness.

3. In 1927, Central National Martial Arts Society was established. In August, 1936, Chinese Martial Arts Team went to Berlin to participate Olympics.

karate

1. Karate, the Japanese word for “empty hands,” was born in the Okinawan Islands as a form of self-defense, at a time when weapons were banned by invading Japanese forces. It began as te (hand), a fighting style used by the natives of the Ryukyu Islands, and was later influenced by Chinese kenpō, introduced through the Chinese families that settled on Okinawa after trade relationships between China and the islands were established.

2. Ed Parker was known as, “The Father of American Kenpo”, because he developed Kenpo Karate by introducing significant modifications in the art of traditional Kenpo Karate.

3. Funakoshi Sensei is credited as being the founder of the Shotokan style of karate although he himself was never in favor of classifying karate into “styles”. Kenwa Mabuni was the founder of Shito-Ryu karate, Choki Motobu was the founder of Motobu-Ryu and Chojin Miyagi was the founder of Goju-Ryu karate.

4. Karate Kata means 108. The 108 is related to prinicples of Buddism. It is a very old kata originating in China.

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Eric Viskovicz B.S.

It’s Friday afternoon, you are leaving your office after a long hard week, and you are looking forward to a much needed break. As you begin your drive home, you are thinking about being home, relaxing, and maybe even rewarding yourself for all of the hard work you have done. Maybe it even occurs to you that you are feeling as if you have earned it. Surely everyone deserves a reward every now and then you think. As this thought crosses your mind, you pass by a Pizza Hut, that seems to be calling your name. With your eyes fixated on the big red and white sign, you car appears to be steering itself into the driveway. Before you realize it, you have devoured several slices of the delicious deep-dish pizza, and as a feeling of guilt washes over you, it occurs to you that this does not feel like a reward. 

As with most rewards, the tendency to go overboard with pizza, or any food for that matter is everpresent. While we have all used food either consciously, or unconsciously as a reward at some point, we have all probably also abused it as well. As you can see from the example given above, without a conscious awareness of what we are doing, this tendency becomes magnified. Much of the reason for this is due to the fact that when we are not aware of what we are doing, we are at a loss to change it. As you can see from above, the reality of our actions does not occur to us until after we have already done them. Clearly, at that point it is much to late. It is usually then that we feel overwhelmed with guilt. The difference between using something, food or anything else as a reward, and abusing it, is being consciously aware of what we are doing. With this awareness, we are armed with the power of choice about what we do. This of course, enables us to evaluate our decisions, negotiate for what we want, and leave the situation feeling satisfied. This sense of choice applies to everything we do, and in the area of weight loss, becomes invaluable.

Applying a sense of choice to foods, we are able to evaluate every decision we make, weighing the impact of what we want to eat, against where we want to be. If we want to eat a hot fudge sundae, yet we want to fit into that pairs of pants currently collecting dust in our closet, we are going to have to make some serious choices. The reason this choice becomes so important is that without evaluating it clearly, one of two things will inevitably happen: we will either avoid the sundae, telling ourself we can never have it, feel deprived, and end up overdoing it later, or we will avoid thinking anything, and just have it anyway, without thinking about it, and end up overdoing it, and feeling guilty. Avoiding both of these negative situations then becomes dependent on our ability to think clearly through the decision making process. Obviously, we can neither avoid the sundae totally, or have all of it right now, as neither one of these choices satisfies both of our wants, ands goals. So, we are going to have to be able to negotiate with ourselves for both these wants and goals, and look for a third option.

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Here is how to make a good pizza, no more guilty feelings.

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