For those of you who, like me, can't resist eating out every once in a while. . . ;)
*Here are some tips to help you make good decisions (that you wont regret later) when you eat out!!*
Select foods that are:
-Steamed (you cant go wrong with steamed veggies..and they are very filling, too!)
-Garden Fresh (especially salads!)
-Broiled
-Baked
-Roasted
-Poached
-Lightly sauteed or stir fried
FaSt FoOd FaCtS:
If There is somewhere you would like to see the facts for, just email me and i'll try to put them up here for ya!!
Chick-Fil-A
-Stay away from the fries...a small waffle fries has 290 cal and 10 g fat
-A more healthy choice is a tossed salad, 80 cal and 4.5 g fat, but if you dont eat the cheese, you wont get all that fat!
-Instead of the fried chicken sandwich, have the grilled chicken, which, while it is high in cal, 280, only has 3 g fat, and has lots of protein
-The Chicken Caesar Salad, 240 cal, 10 g fat...but again, skip the cheese and reduce the fat!!
-A good choice is 1 cup of the Breat of Chicken Soup, which has only 110 cal, 1 g fat and 0 sugar!!
(From www.chick-fil-a.com)
Subway
-With their 7 subs with 6 grams of fat or less, this is a good place to eat, however, the bread has a Ton of Carbs...so, you can always just eat the meat, not the bread!!
-My Favorite, the 6" Turkey Breast Sub, has only 254 cal, and 3.5 g of fat
-The 6" Roasted Chicken Breast Sub, has only 311 cal and 6 g of fat
-If you must have your chips, go for the Baked Lays or the Wow Chips...NOT the original!!
(From www.subway.com)
Arbys
-If you have to have their famous Roast Beef, go with the Jr, which still has a gigantic 340 cal and 16 g fat
-Grilled Chicken Caesar Salad, 200 cal, 6 g fat
-Caesar Side Salad, 85 cal, 4 g fat (remember, always get the dressing on the side, because that typically has a TON of fat)
-Off of the Lite menu, the grilled chicken has 280 cal and 5 g of fat and the roast turkey deluxe has 230 cal and 5 g fat...i recommend both of those, they are very good!!
-Yeah, their fries are good, but at 320 cal and 16 g of fat for a SMALL, are they really worth it!?!
(From www.Arbys.com)
Tuesday, March 15, 2011
Tuesday, March 1, 2011
Diet Tips
Start your diet with a food diary, record everything you eat, what you were doing at the time, and how you felt. That tells you about yourself, your temptation, the emotional states that encourage you to snack and may help you lose once you see how much you eat.
Instead of eating the forbidden piece of candy, brush your teeth. If you're about to cheat, allow yourself a treat, then eat only half a bite and throw the other half away. When hunger hits, wait 10 minutes before eating and see if it passes. Set attainable goals. Don't say, "I want to lose 50 pounds." Say, "I want to lose 5 pounds a month." Get enough sleep but not too much. Try to avoid sugar. Highly sweetened foods tend to make you crave more.
Drink six to eight glasses of water a day. Water itself helps cut down on water retention because it acts as a diuretic. Taken before meals, it dulls the appetite by giving you that "full feeling." Diet with a buddy. Support groups are important, and caring people can help one another succeed. Start your own, even with just one other person.
Substitute activity for eating. When the cravings hit, go to the "Y" or health club if possible; or dust, or walk around the block. This is especially helpful if you eat out of anger.
If the pie on the counter is just too great a temptation and you don't want to throw it away, freeze it. If you're a late-night eater, have a carbohydrate, such as a slice of bread before bedtime to cut down on cravings. Keep an orange slice or a glass of water by your bed to quiet the hunger pangs that wake you up.
If you use food as a reward, establish a new reward system. Buy yourself a non-edible reward. Write down everything you eat - - everything - including what you taste when you cook. If you monitor what you eat, you can't go off your diet.
Weigh yourself once a week at the same time. Your weight fluctuates constantly and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day. Make dining an event. East from your own special plate, on your own special placemat, and borrow the Japanese art of food arranging to make your meal, no matter how meager, look lovely. This is a trick that helps chronic over-eaters and bingers pay attention to their food instead of consuming it unconsciously.
Don't shop when you're hungry. You'll only buy more fattening food. Avoid finger foods that are easy to eat in large amounts. Avoid consuming large quantities of fattening liquids, which are so easy to overdo. And this includes alcoholic beverages. Keep plenty of crunchy foods like raw vegetables and air-popped fat-free popcorn on hand. They're high in fiber, satisfying and filling. Leave something on your plate, even if you are a charter member of the Clean The Plate Club. It's a good sign that you can stop eating when you want to, not just when your plate is empty.
Lose weight for yourself, not to please your husband, your parents or your friends. Make the kitchen off-limits at any time other than mealtime. Always eat at the table, never in front of the TV set or with the radio on. Concentrate on eating every mouthful slowly and savoring each morsel. Chew everything from 10 to 30 times and count!
Instead of eating the forbidden piece of candy, brush your teeth. If you're about to cheat, allow yourself a treat, then eat only half a bite and throw the other half away. When hunger hits, wait 10 minutes before eating and see if it passes. Set attainable goals. Don't say, "I want to lose 50 pounds." Say, "I want to lose 5 pounds a month." Get enough sleep but not too much. Try to avoid sugar. Highly sweetened foods tend to make you crave more.
Drink six to eight glasses of water a day. Water itself helps cut down on water retention because it acts as a diuretic. Taken before meals, it dulls the appetite by giving you that "full feeling." Diet with a buddy. Support groups are important, and caring people can help one another succeed. Start your own, even with just one other person.
Substitute activity for eating. When the cravings hit, go to the "Y" or health club if possible; or dust, or walk around the block. This is especially helpful if you eat out of anger.
If the pie on the counter is just too great a temptation and you don't want to throw it away, freeze it. If you're a late-night eater, have a carbohydrate, such as a slice of bread before bedtime to cut down on cravings. Keep an orange slice or a glass of water by your bed to quiet the hunger pangs that wake you up.
If you use food as a reward, establish a new reward system. Buy yourself a non-edible reward. Write down everything you eat - - everything - including what you taste when you cook. If you monitor what you eat, you can't go off your diet.
Weigh yourself once a week at the same time. Your weight fluctuates constantly and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day. Make dining an event. East from your own special plate, on your own special placemat, and borrow the Japanese art of food arranging to make your meal, no matter how meager, look lovely. This is a trick that helps chronic over-eaters and bingers pay attention to their food instead of consuming it unconsciously.
Don't shop when you're hungry. You'll only buy more fattening food. Avoid finger foods that are easy to eat in large amounts. Avoid consuming large quantities of fattening liquids, which are so easy to overdo. And this includes alcoholic beverages. Keep plenty of crunchy foods like raw vegetables and air-popped fat-free popcorn on hand. They're high in fiber, satisfying and filling. Leave something on your plate, even if you are a charter member of the Clean The Plate Club. It's a good sign that you can stop eating when you want to, not just when your plate is empty.
Lose weight for yourself, not to please your husband, your parents or your friends. Make the kitchen off-limits at any time other than mealtime. Always eat at the table, never in front of the TV set or with the radio on. Concentrate on eating every mouthful slowly and savoring each morsel. Chew everything from 10 to 30 times and count!
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