Healthy Eating on the Go

You probably eat out a lot—most Americans do. People are looking for fast, easy

and good-tasting foods to fit a busy lifestyle. Whether it’s carry-out, food court,

office cafeteria or sit-down restaurant, there are smart choices everywhere. Here

are 30 tips to help you eat healthy when eating out.

 

1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.

 

2. Take time to look over the menu and make careful selections. Some restaurant

menus may have a special section for “healthier” choices.

 

3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms

that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted,

streamed.

 

4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed,

crispy, breaded. Choose these foods only occasionally and in small portions.

 

5. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.

 

6. It’s OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side.

 

7. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind.

 

8. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch.

 

9. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.

 

10. Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite.

 

11. Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal.

 

 

12. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.

 

 

13. A baked potato offers more fiber, fewer calories and less fat than fries if you skip the sour cream and butter. Top your potato with broccoli and a sprinkle of cheese or salsa.

 

 

14. At the sandwich shop, choose lean beef, ham, turkey or chicken on whole grain bread. Ask for mustard, ketchup, salsa or low-fat spreads. And, don’t forget the veggies.

 

 

15. In place of fries or chips, choose a side-salad, fruit or baked potato. Or, share a regular order of fries with a friend.

 

 

16. Enjoy ethnic foods such as Chinese stir-fry, vegetable-stuffed pita or Mexican fajitas. Go easy on the sour cream, cheese and guacamole.

 

 

17. At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on mayonnaise-based salads and high-fat toppings. Enjoy fresh fruit as your dessert.

 

 

18. Eat your lower-calorie food first. Soup or salad is a good choice. Follow up with a light main course.

 

 

19. Ask for sauces, dressings and toppings to be served “on the side.” Then you control how much you eat.

 

 

20. Pass up all-you-can-eat specials, buffets and unlimited salad bars if you tend to eat too much.

 

 

21. If you do choose the buffet, fill up on salads and vegetables first. Take no more than two trips and use the small plate that holds less food.

 

 

 22. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.

 

 

23. Look for a sandwich wrap in a soft tortilla. Fillings such as rice mixed with seafood, chicken, or grilled vegetables are usually lower in fat and calories.

 

 

24. Build a better breakfast sandwich: replace bacon or sausage with Canadian bacon or ham and order your sandwich on a whole grain English muffin or bagel.

 

 

25. Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size.

 

 

26. Try a smoothie made with juice, fruit and yogurt for a light lunch or snack.

 

 

27.Refrigerate carry-out or leftovers if the food won’t be eaten right away. Toss foods kept at room temperature for more than two hours.

 

 

28. Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.

 

29. Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.

 

 

30. For desk-top dining, keep single-serve packages of crackers, fruit, peanut butter, soup, or tuna in your desk for a quick lunch.

from www.eatright.org

–posted by Tracy Wooldridge

Making Exercise Fun

Keeping Motivated to Exercise

Make it fun.

To stick with an exercise plan, you have to enjoy it. Here’s how:

•Make exercise a social event. Join a group or find a workout partner; exercising with others helps keep your spirits up and makes particular sense for activities that work best with two people, such as weight training. Playing catch or kick the can with your kids counts as exercise, too. Try taking a walk or bike ride with your family, or spend the afternoon together at the pool.

 

•Vary your routine. Athletes refer to this as cross-training; working several activities into your week will help you develop different sets of muscles and skills. Besides, you don’t have to be training for a triathlon to enjoy the benefits of mixing different sports, such as running, biking, and swimming.

 

•Keep your brain busy, too. Try watching TV while on the treadmill, reading while pedaling the stationary bike, or listening to music or books on tape when you’re using the weight machines. Use your regular walk or jog as a people-watching expedition or to view scenery you particularly like.

 

Posted by- Tracy Wooldridge

Exercise Smarter

Most Effective Exercises

Experts offer their favorite moves for making the most of your workout time.

By Barbara Russi Sarnataro 
WebMD Feature, Reviewed by Matthew Hoffman, MD 

Experts say there is no magic to exercise: You get out of it what you put in. That doesn’t mean you have to work out for hours each day. It just means you need to work smart.

That said, experts agree that not all exercises are created equal. Some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels, or help you burn calories more effectively. So what are the best exercises? We posed this question to four fitness experts and compiled a list of their favorites.

1. Walking

2. Interval training

3. Squats

4. Lunges

6. Abdominal Crunches

7. Bent-over Row

Technique

These seven exercises are excellent, efficient choices, the experts say. But with just about any strength or resistance exercise, says Petersen, the question is not so much whether the exercise works as how well you execute. “Done with good technique, all exercises do what they’re supposed to do,” says Petersen.  The trouble is that poor form can change the whole exercise, putting emphasis or even strain on different areas than intended. This can hurt, rather than help you.

So especially if you’re a beginner, it’s a good idea to seek the advice of a fitness trainer – whether it’s a personal trainer or a trainer at your gym — to be sure your form is safe and correct.

 

Posted by- Tracy Wooldridge

Why should I lift weights?

There are a lot of good reasons, especially if you’re a woman. Between the ages of 35 and 40, most women start losing bone mass, which can result in osteoporosis, the “brittle bone” disease. Weight training can help prevent that loss, or even reverse it. It also has more immediate benefits. Lifting weights can improve your balance and range of movement, help prevent exercise-related injuries, and help you lose weight and keep it off. After the first several months of training, you can also expect to see a 20 to 40 percent increase in your muscle strength, which translates into a lot less huffing and puffing when you carry the groceries, mow the lawn, or play sports.

Posted by– Tracy Wooldridge

J

Classical Yoga with Michael Zelichenko

If you ever took yoga classes or just want to find out what yoga is, if you want to feel relaxed and energized at the same time or need to relieve stress and get rid of tiredness – please join my yoga classes. What is Yoga? Here is my own definition of yoga: Yoga is a lifestyle and philosophy that brings contentment, balance and happiness by creating union of mind, body and spirit through physical practice, meditation, proper breathing and right living.

The pace of the class is nice and slow, there is no competition against anybody. Expand the connection between your body and mind and use consciousness to improve your wellbeing.

Posted by– Michael Zelichenko

Zumba is so much fun!

Zumba is a Latin inspired, dance fitness class that incorporates Latin and International music and dance rythms, which create a dynamic, exciting, and effective fitness system. You do not have to know how to dance to succeed at Zumba because the class creates a party-like atmosphere that provides a non-intimidating opportunity for everyone. All students will feel comfortable knowing they can just go with the flow and enjoy the party! Zumba is fun, different, easy, and effective. It is excercise in disguise!

Posted by– Michel Rimel

Toning

I’ve enjoyed meeting and working out with so many of you and want to encourage you to practice your movements and routines at home. It’s easier than you think to “sneak” in a little extra toning. If you’re watching TV, do your abdominal crunches during commercials. Push ups against the counter top. My favorite is deep breathing when out running errands. Take the time you sit at red lights and stop signs to take a couple of deep cleaning breaths, blow it all the way out. Not only is it great for you, it helps reduce stress.

– Posted by Cathy Nail

Working Out in the HEAT!!!

It’s very hot this summer, so don’t get discouraged! Use your dumbells for a quick shoulder and bicep/tricep routine, and don’t forget you can do abdominal/back (CORE) exercises daily. Ask me for a routine!

Posted by Tracy Wooldridge

Sculpt & Tone

Try Zumba, and Zoom into Shape!